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
6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar
WORKOUT 2
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
Every 6mins x 5 Rounds.
500m ski erg
15 Barbell thrusters @50kg
20 Bar facing burpees
WORKOUT 3
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
30M’EMOM
1MIN: Bike erg 20cal
2MIN: Burpee touch 10
3MIN: Ski erg 15cal
WORKOUT 4
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 2
Running Intervals
1km Warm up.
400m x 4
200m x 4
100m x 4
1km Cool down
WORKOUT 5
Every 6mins x 5 Rounds
Rower 500m
15 Barbell clean and press @50kg
20 Bar facing burpees