George Armstrong Weekly Workout 2nd February 2025

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

Pairs Workout

MIN1: Bike erg 18/20cal
MIN2: Ski erg 18/ocal
MIN3: Echo bike 16/18cal
MIN4: Rest
(Hit 350 calories accumulated on the Echo bike to finish the workout)
Our Time: 47MIN
Notes: Hold 20 calories on the bike erg & ski for as long as possible. We dropped down to 18 cals after 30mins

WORKOUT 3

Phase 1

Trunk Destruction

5 rounds
15 GHD Sit ups
15 GHD reverse Extensions
40 cal rower
Into...
50 Toes to Bar

Phase 2

Kettlebell complex
28M’EMOM
1MIN: Left arm @24kg
2MIN: Right arm @24kg
Complex
Swings 3
Hang Cleans 3
Snatch 3
OH squats 3
Lunges 3

WORKOUT 4

Phase 1 - Pull

BB Deadlifts 10,8,6
Barbell bent over rows 12,10,8
ISO back row machine 15,12,10
Prone rear DB shoulder flys 20,15,10
Seated alternating DB bicep curls 15,12,10
Ez bar preacher curls 15,12,10

Phase 2

Rowing intervals
500m x 10
1min rest between each round

WORKOUT 5

1km Warm up @5:30
Into….
1km intervals x 3 @3:30min km pace
1km intervals x 3 @4:00min km pace
90 seconds rest between each round

WORKOUT 6

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
Tricep behind the head extensions 20,15,10
Tricep push downs 15,12,10

Phase 2

30M’EMOM
1MIN: Left arm @24kg
2MIN: Right arm (opposite arm) @24kg
3MIN Bike erg 20cal
Complex
3 Swings
3 Hang cleans
3 Front squats
3 Strict press
3 Lunge