WORKOUT 1

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

Rowing
2000m
Rest 1:30m
1500m
Rest 1:30
1000m
Rest 1:30
500m
Rest 1:30m
250m

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

6M’AMRAP
20cal rower
9 pull ups
15 toes to bar

Into…
3mins rest
6M’AMRAP
16 cal rower
6 pull ups
12 toes to bar

Into…
3mins rest
6M’AMRAP
12 cal rower
3 pull ups
9 toes to bar

WORKOUT 3

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

10 Rounds
20cal Ski erg
Bb Clean and press @80% of your max

WORKOUT 4

Arms - Phase 1

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

Phase 2

8M’AMRAP
20 BB lunges step ups @40kg
10 D ball over shoulder @45kg
50m D ball bear hug carry @45kg

Into…
3 mins rest
8M’AMRAP
16 BB alternating lunge step ups @50kg
10 D ball over shoulder @45kg
50m D ball bear hug carry @45kg

Into…
3 mins rest
8M’AMRAP
12 BB alternating lunge step ups @60
10 D ball over shoulder @45kg
50m D ball bear hug carry @45kg

WORKOUT 5

Phase 1

Every 2:30 x 4rounds
12 bb clean and press @50kg
15cal assault bike
Max reps : Duel Dumbbell deadlifts @20kgs each arms
Rest 1:30 between rounds

Phase 2

5 Rounds
30cal Rower
30cal assalt run
15 burpee touches

WORKOUT 6

10km run @Race pace