WORKOUT 1
Full Body
YOU GO I GO!
As fast as you can In pairs complete.
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a parent complete half the reps on your own)
WORKOUT 2
Push - Phase 1
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Triceps cable push downs straight bar 12,10,8,6
Chest Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
Phase 2
4 rounds (increase weight after round 2)
Snatches 20 (10 each arm)
8 burpee’s
Swings 20
8 burpees
Squats 20
8 burpee’s
20 lunges (10 each leg)
8 burpee’s
0-2 min rest after each round. (Try to little rest as possible)
Pick the weight at your discretion. I started with a 20kg kettlebell for 2 rounds and then moved up to 30kg
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 15,12,10,8
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
7km run
WORKOUT 4
Legs - Phase 1
GLeg extensions 20,15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x15 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
Phase 2
10M’EMOM
Every minute perform:
10 Front squats
(5 paused reps for 5 seconds each rep at the bottom of the squat and then 5 normal reps)
WORKOUT 5
42M’EMOM
1MIN:15 toes to bar / GHDs
2MIN:10 barbell thrusters @40-50kg
3MIN:10 pull ups
4MIN:15 wall balls @12kg
5MIN:16 alternating dumbbell snatches 22.5kg
6MIN:REST