George Armstrong Weekly Workout 9th June 2025

WORKOUT 1

PHASE 1

CHEST & SHOULDERS

Shoulder press 3x10
Flat bench press 3x10
Weighted Dips 3x10-15

PHASE 2

Run 500m
Db Side raises 15
BB Upright rows 15
Plate Front raise 15
Max Push ups

WORKOUT 2

Run 7km - @4:30km pace
Ski Erg 1kmx3 -2 mins rest between rounds
100 Burpee pull ups for time - 10:03 time to beat.

GIVE IT A BLAST
"I stuck to 10 reps every minute on the minute with 15-20 seconds rest at the end of each round".

WORKOUT 3

TRUNK DESTRUCTION

5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
15 Toes to bar
500 Run
15 Burpee Touch

WORKOUT 4

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)

WORKOUT 5

BEACH WORKOUT

Every 10 minutes for 50 mins.
1MIN: Box jump burpees 6-8
2MIN: Duel Devil press 6 @17.5kg or 20kgs
3MIN: D ball over shoulder 6 @30kg or 40kg
4MIN: Hand Release Press ups 20
5MIN: Bodyweight lunges 30
Into….
500m @4:00km pace
15 Burpees
Rest for remaining time of round

WORKOUT 6

PHASE 1

LEGS

Leg extensions 15,12,10 (drop set on the last set)
Leg Press 20,15,10
Smith machine Bulgarian split squats 15,12,10
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

PHASE 2

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