WORKOUT 1

Pull - Phase 1

Barbell deadlifts 5,5,5,5,5

Weight pull ups 10,8,6,4

Seated prone DB rows 15,12,10

Seated Rear dumbbell flys 20,15,10

Single arm DB preacher curls 12,10,8 (each arm)

DB Spider curls 15,15,15

Phase 2 - 8 rounds 

500m assault run (fast pace) 

1 min rest 

{Record your time for each round}

 

 

WORKOUT 2

Legs - Phase 1

Barbell front squats 5,5,5,5,5

Barbell back lunges 12,10,8 (each leg)

Leg extensions 15 superset with DB Goblet squats 30 reps x 3 sets

Phase 2

Work for 3:00mins / Rest 2:00mins

Assault bike 16 cal 

12 burpee’s 

 

 

WORKOUT 3

Push - Phase 1

Flat BB bench press 5,5,5,5,5

BB Seated shoulder press 10,8,6,4

Weighted dips 10,8,6,4

Tricep ez bar skull crushers 15,12,10,8

Max push ups 3 rounds

Phase 2

10M’EMOM

MIN1:10cal assault bike & 10 kip chest to bar pull ups

 

 

WORKOUT 4

Phase 1

40’EMOM 

MIN1:Rower 16cal 

MIN2:T2B 16 

MIN3:Assault bike 15

MIN4:Barbell cleans @80-100kg

Phase 2

21-15-9

Strict hand stand push up

Rower

Strict ring dip 

Push ups 

 

 

WORKOUT 5

Phase 1 

Barbell squats 12,10,8,6,4

Barbell bent over rows 12,10,8,6,4

Barbell flat bench press 12,10,8,6,4

Part 2

50 Pistol squats each leg for time. Time cap 10min

Part 3

12M’EMOM

MIN1:200m rower 

Part 4

10M’EMOM

MIN1:12Toes 2 Bar