WORKOUT 1

LEGS

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

WORKOUT 2

PHASE 1 - 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

PHASE 2

For time
50-40-30-20-10
Rower calories
Ski erg calories
Burpees

WORKOUT 3

1.5km Run
20 Burpees
10 Ghd sit ups
40 pistol squats
20 Ghd sit ups
30 pistol squats
30 Ghd sit ups
20 pistol squats
40 Ghd sit ups
10 pistol squats
20 Burpees
1.5km Run

Notes: If you can’t do pistol squats. Perform Heavy goblet squats with a Db @30-40kgs

WORKOUT 4

PHASE 1 - pULL

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

10 Rounds
200m Run
7 Pull ups
7 BB Front squats @80kg
7 Hand stand push ups

WORKOUT 5

WORKOUT - In Pairs

600m-500m-400m
Ski erg
Rower
Run (together)

Into…
(share reps)
Db box step ups 30 @20kgs
Burpee broad jumps 30
Ghd sit ups 30
Barbell squats 30 @100kg

Time cap: 50 mins

WORKOUT 6

PHASE 1

10km Run (zone 2)

PHASE 1 - ARMS

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