Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell front squats 10,8,6,4
Barbell Stiff leg deadlifts 12,10,8

 

Phase 2

8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
10 cal bike erg

 

 

WORKOUT 2

 

Push - Phase 1

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time

 

Phase 2

5km run (Race pace)

 

 

WORKOUT 3

 

Pull - Phase 1

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps.
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set.

 

Phase 2

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Barbell Clean and press @50kg
Burpee over barbell
Duel dumbbell devil press @20kgs

 

 

WORKOUT 4

 

Phase 1

Bench press 5x5
Deadlifts 5x5
Squats 5x5

 

Phase 2

5 rounds for time
20 kettlebell swings @28-32kg
20 burpees
20 GHD sit-ups
20 over head barbell squats @40-50kg

 

 

WORKOUT 5

 

Phase 1

8M’AMRAP
Assault bike 15cal
Push press 15 @50kg
Toes to bar 12

Rest 3 mins.
8M’AMRAP
200m run
Barbell Hang clean 15 @50kg
Devil press 6 @22.5kg

Rest 3 mins
8M’AMRAP
Assault bike 12cal
Push press 12 @60kg
Toes to bar 12

Rest 3 mins.
8M’AMRAP
200m run
Barbell Hang clean 12 @60kg
Devil press 6 @22.5kg

Phase 2

Repeat for 60mins
5min Treadmill run (medium pace)
Burpees 100
Push ups 50