WORKOUT 1
Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
20M’EMOM
1:American Kettlebell swings 16
2:Assault bike 14cal
3:Barbell thrusters 10 (50-60kg)
4:Plate burpee 10
WORKOUT 2
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
Part 1
Compete against me
As fast as possible
1k row
Every 60 seconds complete
8 pull ups and 4 burpee
Part 2
As fast as possible
1k row
Every 60 seconds complete
8 Pendlay rows @bw
WORKOUT 3
Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
7km Run easy pace.
“YOU GO I GO”
PARTNER WARRIOR WORKOUT
Give this workout a try.
Go as fast as possible with your partner.
Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min
Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min
Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75
WEIGHT:
20kgDBs
50kg barbell
Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)
WORKOUT 5
Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps
Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout