WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

7M’AMRAP
5 duel db devil press @22.5kg
10 chest to bar pull ups
15 calories assault bike

7M’AMRAP
5 db box step overs @22.5kg
10 chest dips
15 calorie assault bike

7M’AMRAP
5 duel db snatches @22.5kg
10 kettlebell swings @32kg
15 calorie assault bike

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

50 toes to bar
50 Barbell hang clean and jerk @50kg
50 duel db bench press @50kg
50 box step overs 24’
50 deadlifts @100kg

WORKOUT 3

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

E6’EMOM
Every 6 minutes for 36 mins complete
20cal Rower
15 Barbell push press 50kg
10 burpee box jump overs
5 wall walks
1 rope climb

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

750m row
750m ski
20 burpee to plate
Then…
500m row
500m ski
15 burpee to plate
Then…
250m row
250m ski
10 burpee to plate

WORKOUT 5

10km Run (Race pace)