WORKOUT 1
Pull - Phase 1
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
Phase 2
SWEAT FEST
40’EMOM
1MIN: BIKE ERG 18CAL
2MIN: ASSAULT BIKE 18CAL
3MIN: SKI ERG 18CAL
4MIN: REST
WORKOUT 2
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
6rounds
2mins work 1 min rest
Wall balls 20 @9kg
Toes to bar 15
Db ball to shoulder @50kg Remaining time as many
WORKOUT 3
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg
Phase 2
5 rounds
Assault bike 20cal
Db Box steps overs 16 @22.5kgs
Ghds 16
Burpee touch 8
WORKOUT 4
Warm up 100cal Ski erg / Rower
4 Rounds
Assault bike 15cal
Barbell bicep curls 15 @40/50kgs
Db tricep extensions 15 @12/15kgs
Side raises with plates 15 @5/10kgs
Toes to bar 12
Rest 5 mins
4 Rounds
Bike erg 15cal
Db alternating bicep curls 20 (10 each arm) @12/15kgs
Barbell skull crushers 15 @40kgs
Barbell shoulder press 15 @50kg
Ghds 12
WORKOUT 5
Phase 1
Barbell Bench 5x5
Barbell deadlifts 5x5
Barbell squats 5x5
Phase 2
Track Workout:
Intervals
12x400m
60 seconds after each round
3:25/km pace every 400m