George Armstrong Weekly Workout 7th April 2025

WORKOUT 1

PHASE 1 - PUSH

Db bench press 10,10,10
BB military press 10,8,6,8
Weighted Dips 12,10,8,6
Side raises 15,15,15
Tricep behind the head extension 15,12,10
Push ups Narrow stance 3 x Max reps

PHASE 2

30M’EMOM
Every minute 5-6 Burpee box jump overs

WORKOUT 2

PHASE 1

6km Run (Zone 2)

PHASE 2

5 Rounds - Every 7 minutes perform
750m Rower or Ski erg
10 BB Deadlifts @100kg
4 Wall Walks

WORKOUT 3

Lying hamstring curls (super-set) Leg extensions. 15,12,10
BB Front squats 12,10,8
BB Single leg Bulgarians split squats 10,10,10 (each leg)
BB dead stop stiff leg deadlifts 15,12,10
Standing calf raises 15,12,10

WORKOUT 4

5 Rounds for time:
10 BB clean & press @60kg
15 Toes-to-Bar
20 Assault bike calories
400m Run

WORKOUT 5

PHASE 1 - BACK

Straight arm cable pull downs 15,12,10
BB Bent over rows 12,10,8
T Bar landmine Rows 15,12,10
Pull ups weighted - 10M’EMOM: 6 reps every minute
BB upright rows 15,12,10
Db single arm Hammer curls 12,10,8
Db Preacher curls 15,12,10

PHASE 2

Mikkos triangle
32M’EMOM
1MIN: Rower 18cal
2MIN: Bike erg 18cal
3MIN: Assault bike 18cal
4MIN: Rest

WORKOUT 6

5 rounds for time
15 BB Bench press @90kg
15 Burpee touches
15 Pull ups
100m d Ball carry @30kg
500m Rower

WORKOUT 7

PHASE 1 - ARMS

Db Bicep preacher curls 12,10,8
Tricep push downs 15,12,10
BB curls 15,12,10
Tricep dips weighted 15,12,10
Chin ups 3 sets of max reps

PHASE 2

Interval session
2km @5:00km pace
Rest 90 seconds
3x3km @4:00km pace
90 sec rest
90 sec rest
1km Cool down