Sunday, 30 May 2021 21:23

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Workout 60min:
  • 50 Burpees
  • 5 x 1’ On 1’ Off Ski Erg
  • E4MOM
  • 200m run
  • 8 x OH Squat
  • 8 x Clean & press
  • 8 x Sumo high pull
  • 8 x Bar over burpees (bar 40/50KG)
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Tuesday Workout

Phase 1:
  • RDL Barbel 5x5, 1x10
  • Back Squat 6,8,16 (last set is drop set 8+8)
  • Bulgarian split squats DB 6,8,15 (each leg)
Phase 2:
  • 20’ E5MOM
  • 10 x 24’ Burpees box overs
  • 10 x DB Thrusters
  • 10 x DB deadlifts
  • 10 x DB hang power clean
  • 15 x Wall balls
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Wednesday Workout

Phase 1:
  • Chest press 2x5, 3x5, 2x1
  • DB Side raises 15, 12, 10, 8
  • Tricep extensions 12, 10, 8, 6
Phase 2 - 3 Rounds:
  • Row 25 cal
  • 25 x Push press
  • 25 x Bar over burpee
  • Repeat drop by 5 reps
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Thursday Workout

Phase 1:
  • Front squats 5x5, 1x10
  • Static back lunges 6,8,10 (reps each leg)
  • Leg extensions 6,8,10,20
Phase 1:
2 x rounds (raise by 2 cals and 2 reps after the 2 rounds until you reach 16 reps)
  • Row/Bike 6cal
  • 6 x Wall balls
  • 6 x T2b
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Friday Workout

  • Bench press 5-5, 1-10
  • Military press 6,8,16 (last set drop set 8+8)
  • Triceps skull crushers (flat bench) 8,10,15
Phase 1:
  • Phase 1:
  • 12 x Ski
  • 12 x Row
  • 12 x Bike
Phase 2 - 4 Rounds:
1 min rest between each round
  • 5 Rounds
  • Bike 6cal
  • 6 x DB Hang Clean
  • 6 x DB Push press
  • 6 x Burpees
  •  
  • 4 Rounds
  • Bike 8cal
  • 8 x DB Hang Clean
  • 8 x DB Push press
  • 8 x Burpees
  •  
  • 3 Rounds
  • Bike 10cal
  • 10 x DB Hang Clean
  • 10 x DB Push press
  • 10 x Burpees
  •  
  • 2Rounds
  • Bike 12cal
  • 12 x DB Hang Clean
  • 12 x DB Push press
  • 12 x Burpees
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SATURDAY & SUNDAY – rest days