WORKOUT 1

Phase 1 - Pull

Pull ups 3 x max reps sets (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10

Phase 2

6 rounds
Every 3mins complete
20 calorie row
12 Toes to bar
Max barbell clean and press @40kg
90 seconds rest after each round
Notes: Write down how many max BB clean and press you accumulated in the 6 rounds. This is your score

WORKOUT 2

Phase 1 - Legs

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Muay Thai

WORKOUT 3

Phase 1 - Push

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

Phase 2

15-20-25-30-25-20-15
Assault bike
Ski erg
Rower

WORKOUT 4

30M’EMOM
1MIN: Rower 15cal
2MIN: Barbell DT @50kg
3MIN: Ski erg 15cal
4MIN: GHDS 15
5MIN: REST
Notes:
DT =
12 deadlifts
9 hang clean
6 shoulder to over head

WORKOUT 5

Phase 1

4 rounds
400m run
8 barbell squat cleans @80kg
8 pull ups

Phase 2

Ski Erg
500m x10
1min rest between each round

WORKOUT 6

Phase 1

ARMS & CALVES

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

Phase 2

20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
15cal ski erg
1x Rope climb
As many rounds as possible