George Armstrong Weekly Workout 2nd June 2025

Monday, 02 June 2025

WORKOUT 1

TRUNK DESTRUCTION

5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
15 Toes to bar
40 cal rower
20 wall balls -30lbs

WORKOUT 2

PHASE 1

PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time.

PHASE 2

12km Run (zone 2)

WORKOUT 3

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

ROWING

8×400m : 2 mins rest
Into…
10 × 200m : 1.30 rest
Rate cap of 32spm

WORKOUT 4

PHASE 1

ARMS & CALVES

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
Standing calves raises 20,20,20,15,15

PHASE 2

Muay Thai Conditioning - 1 hour HIIT
Or
Mikkos triangle
40M'EMOM
1MIN: Rower 16-18cal
2MIN: Ski erg 16-18cal
3MIN: Assault bike 16-18cal
4MIN: Rest

WORKOUT 5

4 ROUNDS FOR TIME - FULL BODY FUCK UP

Barbell squats 10-15 /100kg
Assault bike 10cal
Db chest press 10-15 /40kgs
Assault bike 10cal
Db rows 10-15 each arm /40kgs
Assault bike 10cal
Barbell shoulder press 10-15/60-70kgs
D ball step ups 20/30kg
400m Run

WORKOUT 6

PHASE 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

PHASE 2

Muay Thai conditioning. (1 hour - HIIT training)
Or
Ski Erg
500mx10
1min rest between rounds

WORKOUT 7

INTERVAL RUNNING

1km Warm up
Into….
1km intervals x 6 @3:30min km pace.
-90 seconds rest between each round.
1km Cool down.