George Armstrong Weekly Workout 26th May 2025

WORKOUT 1

COMBAT CONDITIONING

5 Rounds for time:
BB Bench press 10 / 100-110kg
Ghd sit ups 15
Box jump overs 15
Burpee touch 10
Rower 20-40-60-80-100 calories
Adjust weight accordingly to your strength. I increased the weight after each round on the bench press. Calories on the rower increase each round
(The rower is your rest)

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

8km Run (zone 2)

WORKOUT 3

LEGS

PHASE 1

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: 1 hour conditioning

WORKOUT 4

32M'EMOM
MIN1: Row 18/20cal
MIN2: Ski 18/20cal
MIN3: 1 Round of strict Cindy Cindy
• 5 strict Pull ups
• 10 push ups
• 15 Air squats
MIN4: 4 BB Squat Clean -60kg

WORKOUT 5

PUSH

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

WORKOUT 6

6 Rounds
500m Run
10 pull ups
15 burpees
20 pushups

WORKOUT 7

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

Rower
500mx10
1min rest between rounds