ABOUT THE CROSSLIFTR PROGRAM
Welcome and Thank you for choosing the CrossLIFTR program, this program I designed to
reflect a similar style of which I train, which is a mixture of Bodybuilding and Strength
training, Metabolic conditioning (Metcon) and Aerobic/Endurance training. This Plan is ideal
for anyone that trains at a conventional gym but looking to switch things up and looking to
expand their training. I have written the CrossLIFTR Program to reflect how I believe
everyone should train, with minimal use of resistance machines and a lot more emphasis on
free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension
(TUT/TEMPO) during bodybuilding training and creating conditioning workouts that would
really test and help improve your overall fitness level.
The Aim of this 10week Program is to help you build lean muscle mass (Hypertrophy
training), improve on your aerobic and endurance capacity with Metabolic conditioning and
help build overall Strength with some low Volume Strength Training.
The workouts are split into 2 Phases and each Phase the training all have very unique
purpose from Building strength to High Volume training and introducing you to Metcon
style training. You will also have a Test week before you start the program, half way through
and at the end of the program to monitor progress.
The Training Timetable requires Minimum 5 days of training and 2 day’s rest.
TRAINING CONTENT
TEST WEEK : Testing your 1Rep Max on a few Lifts, Max effort of certain movements,
Aerobic/Endurance and Lactate Test WEEK 1, 6, 10
The whole premise of this week is to test your Max effort in a lot of movements and also
test your aerobic and lactate capabilities. Make sure you keep track of all your scores as you
will need this as a guide for week 7 and Final week 11.
PHASE 1: STRENGTH TRAINING
WEEK 2 & 3: You will be doing a strength training phase, Aim is to focus on Testing and
building strength so we will keep the reps low, reduce volume and focus on main compound
movements and some accessory work.
PHASE 2: HYPERTHROPHY (MUSCLE BUILDING)
WEEK 4 & 5: You will now move on to a Hypertrophy (muscle building) phase. High volume,
focusing on tempo/TUT and a lot of super sets, triple sets and Drop sets.
PHASE 3: BODYBUILDING /FUNCTIONAL TRAINING / METABOLIC CONDITIONING WODS
WEEK 7/8/9: A Mixture of Bodybuilding, Metcon and functional Training
KEY NOTES
KEEP TRACK: Make sure you have a training diary to record everything from weights used to
time you completed a Metcon and also how you felt during a session. This is to keep you
accountable and also will help you know what your target will be to improve on a workout
or what to aim for to PR a lift.
PROGRESSIVE OVERLOAD: Make sure you are aiming to INCREASE the weight when possible
during your workouts, for example when an exercise rep range changes this means you
should be increasing the weight (load). So the weight you use for let’s say 12 reps should
NOT be the same for 10/8 reps.
TRAINING TO FAILURE: You should be aiming to train to failure this is very important for the
bodybuilding workouts, if for example you have squats 3 sets x 10 reps, you should ideally
be failing by the 8th or 9th rep this is will then be your 10-rep max for the exercise, if you
perform more than 10 reps the first set then for the second set add extra weight. Don’t be
afraid to increase the load even if you fail at 9reps this is a great way to really challenge
yourself. You will then use these numbers for future sessions.
SCALE DOWN WORKOUTS: This is important if you struggle with weights I have given on
Metcons or rep ranges change it, I rather you do them properly and avoid injury, eventually
you will build up capacity or strength to do workouts without the need to scale them. If you
can’t do some of the BARBELL work use DUMBBELLS instead as an alternative.
CHECK YOUR EGO: This is a BIG mantra for me when it comes to training NO EGO LIFTING,
technique and form is far more important than lifting heavy weight with terrible technique.
The tempo I have given on workouts are for a reason so stick to them with appropriate
weights.
Here are a few explanations of key terms you may encounter in the program;
TEMPO: This is Time under tension, the amount of time you put the muscle under tension
during a movement, the longer the better for growing lean muscle. On the exercises the
TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo
of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB
back DOWN.
Another Example if a workout states; DB chest press, tempo 2sec and 1 sec squeeze at the
top, this means once you press the DB up pause for a second and really squeeze the muscle
you are working which is the chest and then 2secs when bringing the Dumbbell back down.
SUPERSETS: On a program when you see something like this (1A & 1B ) this means the
workout is a superset. So for example if you have;
1A. Chest press x 12 reps
1B. Push ups x 12
Perform the Chest press and once you complete the 12 reps go straight into push ups and
perform the 12 reps, once you finish then you rest. So no rest between 1A and 1B.
DROPSETS: A Drop set is very similar to a superset except it will be on the same exercise. So
for example Shoulder Press x 1 Drop set of 4 (10x10x10x10) This means you will be
performing a shoulder press for 10 reps, then reduce the weight and repeat the shoulder
press for another 10 reps and repeat this 4 times. If a workout states “Drop set of 3
(12x12x12) then you are doing a drop 3 times. Etc
RX+: This means Advanced Level so for example if you have power cleans using 70kg, I have
in some workouts given an advanced RX+ weight which you can try if you find the normal
weight given is too easy.
AMRAP: (As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats
and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the
10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the
time is up).
EMOM: (Every Minute On The Minute) the simplest way to explain this would be, if for
example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the
10 Burpees within 1 minute and then rest for the remainder time and start all over the next
minute. So for example if it takes you 30secs to do 10 Burpees you then have the remaining
time to rest which is 30secs, then start all over again the next Minute do this for 10min.
FOR TIME: This means Aim to finish the workout as quick as you can, ideally with a running
clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you
can and take note of your time afterwards for future reference.
KB: Kettle Bell
DB: Dumbbell
MOBILITY VIDEOS: Essential Mobility Exercises to Perform PRE/POST or on a Rest Day can
be found on my YouTube Channel, Search “Obi Vincent mobility Exercises” on YouTube.
FB Group: https://www.facebook.com/groups/2217745388439186/?source_id=921758831361750
ANY questions or help needed please send an email to Crossliftrtraining@gmail.com
YOUTUBE VIDEO LINKS:
CROSSLIFTR VOL 1 playlist:
https://youtube.com/playlist?list=PL32Rv4r3bv8Zduo4EmmuNZQvZfaanXalQ
FULL BODY MOBILITY:
https://www.youtube.com/watch?v=rYFuhxH6ZRo&t=639s
FRONT RACK MOBILITY
https://www.youtube.com/watch?v=GO10VKCS2M4
SHOULDER PAIN
ANKLE / HIP / KNEE
MOBILITY
https://www.youtube.com/watch?v=Lhd7U7zi2kQ&t=7s
HIP/LOWER BACK MOBILITY
https://www.instagram.com/p/B2E2JFJDJc4/
https://www.instagram.com/p/BylEXaljdlw/
DISCLAIMER
You should consult your physician or other health care professional before starting
this or any other fitness program as well as making any nutritional changes in order
to determine if it is right for your needs.. By engaging in this program, you
acknowledge that it is your sole responsibility to consult with your physician
regarding both your medical fitness to engage in this exercise program and any
medical or physical conditions which might arise during the course of your exercise
program. If you have any concerns or questions about your health, you agree to
consult with a physician or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions provided. The
use of any information provided, distributed, and promoted is to be used solely at
your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at
any time while exercising you should stop immediately and arrange to be seen and
evaluated by a physician. No guarantee can be given that the advice promoted and
distributed will always include the most recent findings or developments with
respect to that particular subject. All exercise poses possible risk of injury or death,
depending upon your underlying medical condition. We advise everyone to take full
responsibility for their safety and know their limits. Do not take risks beyond your
level of experience, expertise, training and fitness level. Don’t perform any exercise
unless you have been shown the proper technique by a certified fitness professional
(personal trainer or certified strength and conditioning specialist). By enrolling in the
program, you agree to consult your physician or other health care professional
before starting this fitness program.
START OF TEST WEEK (DAY 1 - 7)
DAY 1
WARM UP
500M ROW
OR DEVIL
BIKE QUICK
AS YOU CAN
12 BANDED
PULL APARTS
15MED BALL SLAMS OR
KB SWINGS
12 BANDED FRONT
RAISES
HTTPS://YOUTU.BE/2S_OFVPVBU4
HTTPS://YOUTU.BE/YL9S_VAMHTE
HTTPS://YOUTU.BE/4J0XXHTYAE
https://youtu.be/gy0p53bdsam
ORDER
EXERCISE
SCORE WK1:
SCORE WK6:
SCORE WK10
WORKOUT 1
MAX EFFORT PUSH UPS
3 WALKOUTS
https://youtu.be/HVb-NJmd9nQ
REST 2-3mins
WORKOUT 2
MAX EFFORT PULL UPS
https://youtu.be/T2ls738_OGg
WORKOUT 3
AEROBIC TEST
WARM UP:
20CAL
ROWER
10 SQUATS
5 BURPEES
MAIN
WORKOUT
20 MINS AMRAP
1A
10 BURPEES
1B
WK 1
WK 6
WK10
SCORE:
SCORE:
SCORE:
https://youtu.be/rOEow5zCuZ4
10 AIR SQUATS
https://youtu.be/vYt_qg7W2fs
1C
1A,1B,1C =
ONE ROUND
10CAL ROW
https://youtu.be/Gwivfld-xe0
*use an Assault Bike if no
Rower or Ski Erg. Or
change to 400m Run
WORKOUT 4
ACCESSORY WORK
ORDER
EXERCISE
SETS
REST
1
BAR HANG
(Literally just hanging off
a bar with feet off the
floor, keep your arms
straight)
1,2,3
40secs
60s
2
HEAVY DB FARMERS
CARRIES
1,2,3
30steps
60s
M: 2 x 30-50kg,
W: 2 x 18-20kg
1,2,3,
20steps
60s
M: 20-30kg,
W: 12-15kg
https://youtu.be/SAE-D6sIwfI
3
DB or KB (SINGLE ARM)
OVERHEAD WALK
https://youtu.be/EeJNqoGdd3s
WEIGHT
DAY 2
WARM UP
5MINS ON
THE BIKE
10 GORILLA SQUATS
HTTPS://YOUTU.BE/IEIQPXSTWOK
10 AIR
SQUAT
10 COSSACK SQUATS
HTTPS://YOUTU.BE/PXB8JZYHIO
10 BANDED LYING
LEG RAISES (E.LEG)
HTTPS://YOUTU.BE/DVMR5LQ_WA
5 WALKOUTS
HTTPS://YOUTU.BE/GY0P53BDSAM
WOKROUT 1 - 1RM BARBELL BACK SQUAT
SETS
REPS
REST
1st
12 reps
60-90s
2nd
8 reps
60-90s
3rd
5 reps
2mins
4th
3 reps
2mins
5th
1 Rep MAX
2-3mins
6th
Try and Beat 1RM if
Possible
WEIGHT WK 1
WEIGHT WK6
WEIGHT WK10
WORKOUT 2 - 1 REP MAX STANDING BARBELL MILITARY PRESS
https://youtu.be/KRSrNmuLRVI
SETS
REPS
REST
1st
12
60-90s
2nd
8
60-90s
3rd
6
2mins
4th
3
2mins
5th
1 RM
2-3mins
6th
Try and Beat 1rm if Possible
WEIGHT
WK1
WEIGHT
WK6
WORKOUT 3 - ROWING ERG TEST (SORRY!!)
WARM UP
3 x 500M
Row 90sec
rest in
between.
MAIN WORKOUT
TIME WK
1:
TIME WK
6:
TIME WK
10:
2000m MAX ROWING ERG
FOR TIME
You should give this
absolutely EVERYTHING!!
Alternatives: 5K Run time
trial OR 10mins Max cal
Assault Bike
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
WEIGHT
WK10
DAY 4
WARM UP
500M ROW AS
QUICK AS YOU
CAN
30 X
BODYWEIGHT
SQUAT AS QUICK
AS YOU CAN
10 BANDED OR BARBELL
GOOD MORNING
HTTPS://YOUTU.BE/C4WBVNJDYQ
10 COSSACK SQUATS
10 X MED BALL
SLAMS
WOKROUT 1
MAX DEADLIFT (BARBELL OR HEX BAR)
20mins to build to your 1 rep max,
SETS
REPS
REST
1st
12
60s
2nd
8
60s
3rd
6
90s
4th
3 RM
90s
5th
1 RM
90s-2mins
6th
Try and Beat 1 RM
WORKOUT 2
ORDER
1
2
WEIGHT
WK 1
WEIGHT
WK 6
WEIGHT
WK 10
ACCESSORY WORK
EXERCISE
SETS
REPS
TEMPO
REST
DB SPLIT SQUATS
4
12 Reps Each Leg
2sec
60s
4
12 Reps Each Leg
2sec
60s
4
12
3sec
60s
https://youtu.be/HGGoc2CXK_Y
DB SPLIT STANCE
DEADLIFTS
https://youtu.be/AGrzY2bNY2g
3
HYPER EXTENSIONS
(Machine or Floor)
https://youtu.be/gHSkkwN8kuU
https://youtu.be/UPdWrdrX6aI
(Rest 5mins then onto the next Workout)
WORKOUT 3
ORDER
METCON FINISHER
10 MINS AMRAP
1A
5 PULL UPS
1B
10 PUSH UPS
1C
15 AIR SQUATS
1A,1,B,1C = ONE ROUND
WK 1
WK 6
WK10
SCORE:
SCORE:
SCORE:
WEIGHT
DAY 5
WARM UP
5 WALKOUTS
500M ROW/RUN QUICK
AS YOU CAN
10 BANDED FRONT RAISES
10 MED BALL SLAMS OR
PUSH UPS
10 BANDED PULL A PARTS
WORKOUT 1
BARBELL BENCH PRESS (DB IF BARBELL NOT POSSIBLE)
SETS
REPS
REST
1st
12
60s
2nd
8
60s
3rd
6
60s
4th
3 RM
90s
5th
Attempt a 1 RM
90s-2mins
WORKOUT 2
WEIGHT
WK 1
SETS
REPS
REST
LYING DB CHEST
SUPPORT BENCH ROWS
4
10
60s
4
10 - 12
60s
(Light Band) BANDED
BARBELL BICEP CURLS
WEIGHT
WK 10
WEIGHT
WK 1
WEIGHT
WK 6
ACCESSORY WORK
EXERCISE
https://youtu.be/mJx_NEKF3Jk
WEIGHT
WK 6
WEIGHT
WK 10
https://youtu.be/AIBhplHmkzM
(Rest 5-10mins Before Next workout)
WORKOUT 3
-Finish for Time as Quick
As possible;
-This is all about Speed so
give it EVERYTHING!!
LACTATE TEST
-You’ll need 1 KB,
M: 30 - 32kg W: 2024kg
-If you don’t have A KB
perform DB skiers
https://youtu.be/9tLqYCNrGXo
WARM UP;
500M ROW,
20 KB, SWINGS,
5 BURPEES
MAIN WORKOUT
ORDER
3 ROUNDS FOR TIME
EXERCISES
1
150M ROW
2
10 BURPEES
3
12 KB SWINGS
M: 1 X 24 – 30KG,
W: 1 X 10 - 14KG
4
150M ROW
5
10 BURPEES
6
12 KB SWINGS
SCORE
WK 1:
SCORE
WK 6:
SCORE
WK 10:
NOTE: IF NO ROWER HERE ARE SOME ALTERNATIVES; 10CAL ASSAULT BIKE/ 200M RUN/500M SPIN BIKE, IF YOU DON’T HAVE A KB
PERFORM DB SKIERS (https://youtu.be/9tLqYCNrGXo)
DAY 6 (END OF TEST WEEK)
WARM UP
5MINS BIKE OR
ROWER
20 AIR SQUATS
12 COSSACK
SQUATS
WORKOUT 1
12 LYING
BANDED LEG
RAISES
12 BANDED
GOOD
MORNINGS
https://youtu.be/pJR
Qb71aIcs
MAX BARBELL FRONT SQUAT
SETS
REPS
REST
1st
12
90s
2nd
10
90s
3rd
8
60-90s
4th
6
60-90s
5th
3
2-3mins
6th
1 REP MAX
WEIGHT WK
1
WEIGHT WK 6
WEIGHT
WK 10
(if you need extra Help with improving Front Rack Mobility: https://youtu.be/GO10VKCS2M4 )
WORKOUT 2
SETS
1st
2nd
3rd
REPS
10
(WARM UP SET)
6
(KEEP LIGHT)
3
(THIS SHOULD BE
TOUGH BUT STILL
MANAGEABLE)
4th
1 REP MAX
5th
TRY AND BEAT YOUR 1
REP MAX IF YOU CAN
1 REP MAX STANDING BARBELL PUSH PRESS
https://youtu.be/-fZS8J6EKK4
WEIGHT WK
REST
WEIGHT WK 6
1
WEIGHT
WK 10
60s
60s
60-90s
2mins
WORKOUT 3
ORDER
1
CONT….
EXERCISE
SETS
REPS
TEMPO
REST
1st
12
3sec
60s
BARBELL HIP THRUST
2nd
8
3sec
60s
https://youtu.be/rem0Imc_
AyY
3rd
5
2sec
60s
4th
5
2sec
60s
WEIGHT
WORKOUT 4
YOU HAVE TWO CHOICES SO PICK YOUR POISON … IF YOU WANT TO DO BOTH THEN THAT’S ABSOLUTELY FINE ALSO!
OPTION 1
ASSUALT BIKE AKA DEVIL BIKE
WARM UP
30s Sprint (at 60%
effort), 30sec rest
X5
MAIN
WORKOUT
10 MINS MAX CAL
(As many Calories as
possible in 10mins)
WEEK 1
OPTION 2
WORKOUT
WEEK 6
WEEK 10
BARBELL CYCLING (12mins EMOM)
EXERCISE
WEEK 1
BARBELL
WEIGHTS
WEEK
6
WEEK
10
M: 50kg,
W: 20-25kg
10 X POWER
CLEANS +
OVERHEAD PUSH
PRESS
12 X POWER
CLEANS +
OVERHEAD
PUSH PRESS
(Scale to 8reps if
needed)
(Scale to
10reps if
needed)
EVERY MIN PERFORM:
8x POWER CLEANS
https://youtu.be/jy4siJ73P2I
12Mins EMOM
(12 ROUNDS)
&
8x OVERHEAD PUSH
PRESS
https://youtu.be/-fZS8J6EKK4
(Scale to 6reps if
needed)
NOTE: This is an EMOM so Perform. 8 Power cleans and 8 Push press within 1min, ideally you should have 20s rest each min but if not scale
down the reps.
WEEK 2 (PHASE 1)
DAY 8
LEGS / CHEST/ ACCESSORY WORK
WARM UP
5MINS ON
THE BIKE
10 AIR SQUATS
10 COSSACK SQUATS
10 LYING
BANDED LEG
RAISES
5
WALKOUTS
ORDER
EXERCISE
SETS
REPS
REST
1ST
12
60sec
1
WEIGHTS
8
2ND
90secs
*@70% 1RM
BARBELL
5
BACK SQUAT
3RD
2mins
@80% 1RM
3
4TH
@90% 1RM
*If your 1RM Squat is for example 150kg then all you have to do is calculate 150 x 0.70 =
105kg. So the exercise will be 8reps at 105kg. This applies to other Exercises when
applicable.
1ST
BARBELL ROMANIAN
DEADLIFT
2
10 GORILLA
SQUATS
(USE HEX BAR AS
ALTERNATIVE)
2ND
https://youtu.be/hg8uNIRe9tU
12
*8
(Build up to 8Rep
max which you
will use for 3rd ,
4th set)
3RD
8
4TH
8
60sec
90secs
90secs
* Note: If you do not know your 8RM on RDL use this session to Build up to
8Rep max.
3
1ST
15
60sec
INCLINE BARBELL
BENCH PRESS
2ND
8-10
90secs
ORDER
EXERCISE
SETS
REPS
REST
1
DB BULGARIAN SPLIT
SQUATS
3
EACH LEG
60sec
5
3RD
2mins
(ALTERNATIVE: CAN USE DB
(@80%
1RM)
INSTEAD)
3
4TH
2-3mins
@90% 1RM)
Note: If you do not know your 1Rep Max on incline bench use this session to build up to
1RM instead for future reference.
WEIGHTS
https://youtu.be/YWd5zUhMrz4
ACCESSORY
WORK
2
BARBELL HIP THRUSTS
3
10
60sec
3A
DB DEFICIT REVERSE
LUNGES
3
10
60sec
60sec
https://youtu.be/nWTJ8VFxX50
METCON
FINISHER
3B
HYPEREXTENSIONS
3
10 EACH
LEG
ROWING MACHINE
10 X 250m
@100% effort
60sec rest
each round
NOTES: If you don't have time to do the full 10 rounds cut down the rounds.
Alternatives only if no Rower; M:20cal, W:15cal Assault bike intervals, 60sec Spin bike Intervals, 200m sprint intervals. Same Rest
Periods.
DAY 9
UPPERBODY PUSH/PULL
WARM UP
500M
ROWING
OR
ASSAULT
BIKE
ORDER
10
BANDED
SCAPULA
RETRACTION
https://youtu.be/_dv3i3PpKS
M
EXERCISE
SETS
REPS
REST
PULLS UPS
1ST
till failure
https://youtu.be/WAOhMf1IXW
o
2ND
8 - 10
WEIGHTED PULL UPS
3RD
WEIGHTED PULL UPS
1
10
HAND RELEASE PUSH
UPS
10
BANDED FRONT RAISES
10
BANDED
PULL
APARTS
60-90s
6
4TH
6
WEIGHTED PULL UPS
Note: If you can’t perform pull ups then perform Banded Pull ups
https://youtu.be/Q0QO5bXveKE, If you can’t use weights then stick to BW pull ups.
2
1ST
12
2ND
8
BARBELL
MILITARY PRESS
3RD
5
(@80% 1RM)
https://youtu.be/KRSrNmuLRVI
4TH
3
(@90% 1RM)
5TH
3 (try and
beat your
3RM)
1ST
12
2ND
8
3RD
6
4TH
3
1ST
12
2ND
8
3RD & 4TH
5
https://youtu.be/kGdBa8z1Fx8
4 SETS
TOTAL
20
60s
BURPEES (AKA DEATH
DROPS)
30 SEC
WORK
15 SEC REST
10 ROUNDS
WEIGHTED DIPS
3
4A
4B
METCON
FINISHER
(Scaled: perform without
weights and stick to 10-12
reps each set)
BARBELL BICEPS CURLS
https://youtu.be/uMhjI3csXkA
DECLINE PUSH UPS
60-90s
60-90s
0
10 SCAPULA PULL
UPS
https://youtu.be/cqwfd
qg4cky
WEIGHTS
LEGS/BACK/CHEST
DAY 10
WARM UP
5 MINS ON
THE BIKE
OR ROWER
ORDER
1
2
3
20 AIR SQUATS
10 LYING
BANDED LEG
RAISES
5 WALKOUTS
10 GORILLA
SQUATS
EXERCISE
SETS
REPS
REST
1ST
12
60sec
2ND
8
90secs
3RD
6
2-3mins
4TH
4
1ST
12
60sec
2ND
8
90secs
3RD
5
2mins
4TH
3
1ST
15
60sec
2ND
8
90secs
3RD
5
90-2mins
4TH
3
1ST
12
90secs
2ND
8
90secs
3RD
6
90secs
BOX SQUAT
https://youtu.be/6Yac_vaPkNE
DEFICIT DEADLIFT
https://youtu.be/EY1gzfHV9v8
BENCH PRESS
(or heavy DB BENCH if
preferred)
https://youtu.be/5kvq0ft9Q6Y
4
PENDLAY ROWS
https://youtu.be/SaqhoHHDz2s
10 BANDED
FRONT RAISES
WEIGHTS
ACCESSORY WORK
ORDER
EXERCISE
A
(Banded or Weighted)
GLUTE HAM RAISE
B
https://youtu.be/WMmmuoNmbsw
BARBELL GOOD
MORNINGS
SETS
REPS
TEMPO
3 SETS
12
3sec
3 SETS
12
3sec,
3 SETS
12
3sec, and 1 sec
hold at the top
https://youtu.be/bQcaDoyjOhs
C
FEET ELEVATED INVERTED
ROWS
https://youtu.be/WHjWK37xuZA
“BYE BYE
LEGS
“FINISHER
1A. 60SEC LEG ONLY bike
(as in no holding onto the
handle)
1B. 30x AIR SQUATS
1C. 20x DB DEADLIFTS
3
ROUNDS FOR
TIME
Note: 1A – 1C = ONE
ROUND
DAY 11 – REST DAY/MOBILITY DAY
WEIGHTS
(Alternative:
Seated/lying
leg curl or
Banded Leg
Curl)
DAY 12
500M
ROWING OR
ASSAULT
BIKE
UPPERBODY PUSH/PULL
10
BANDED FRONT RAISES
10
BANDED
PULL
APARTS
WARM UP
10
10
BANDED
SCAPULA PULL UPS
SCAPULA
HTTPS://YOUTU.BE/CQWFDQG4CKY
RETRACTION
10
HAND RELEASE
PUSH UPS
MAIN WORKOUT
ORDER
1
2
EXERCISE
SETS
REPS
PULLS UPS
1ST
till failure
WEIGHTED PULL UPS
2ND
8
WEIGHTED PULL UPS
3RD
6
WEIGHTED PULL UPS
4TH
3
1ST
12
60s
2ND
8
60s
5
(@85% 1RM)
3
(@95% 1RM)
90s-2mins
BARBELL
MILITARY PRESS
https://youtu.be/KRSrNmuLRVI
3
4A
4B
WEIGHTED DIPS
(Scaled: perform without
weights and stick to 10-12
reps each set)
BARBELL BICEPS CURLS
https://youtu.be/uMhjI3csXkA
DECLINE PUSH UPS
https://youtu.be/kGdBa8z1Fx8
METCON
FINISHER
3RD
4TH
5TH
1 RM
1ST
12
2ND
8
3RD
6
4TH
3
1ST
12
2ND
8
3RD & 4TH
5
4 SETS
TOTAL
20
12mins EMOM
“DEATH BY BURPEES”
EXERCISES
ROUNDS
RX+
12-15 BURPEES
EVERY MIN
12
ROUNDS
15-18
BURPEES
EVERY MIN
REST
60-90s
60-90s
0
60s
WEIGHTS
DAY 13
LEGS & ACCESSORY WORK
WARM UP
5MINS ON THE
BIKE
10 AIR SQUATS
10 COSSACK
SQUATS
10 LYING BANDED LEG
RAISES
5 WALKOUTS
10
GORILLA
SQUATS
MAIN WORKOUT
ORDER
1
EXERCISE
BARBELL
FRONT SQUAT
SETS
REPS
REST
1ST
12
60sec
8
(@70% 1RM)
5
(@80% 1RM)
3
(@90% 1RM)
2ND
3RD
4TH
1ST
12
ROMANIAN DEADLIFT
https://youtu.be/hg8uNIRe9tU
2ND
(ALTERNATIVE: USE HEX
BAR)
3RD
8
(@55% 1RM)
5
(@75% 1RM)
3
(@80-85% 1RM)
2
4TH
INCLINE BENCH PRESS
3
(ALTERNATIVE: USE DB
INSTEAD)
90secs
2-3mins
60sec
90secs
2-3mins
1ST
15
60sec
2ND
8-10
(@50% 1RM)
90secs
3RD
5
(@82-85% 1RM)
4TH
3
(@92-95% 1RM)
2-3mins
ACCESSORY WORK
1
DB BULGARIAN SPLIT
SQUATS
3
EACH LEG
60sec
3
10
60sec
3
10
60sec
3
10 EACH LEG
60sec
10 X 5OOm
@100% effort
60sec rest each
round
https://youtu.be/YWd5zUhMrz4
2
3
4
BARBELL HIP THRUSTS
https://youtu.be/rem0Imc_AyY
HYPEREXTENSIONS
https://youtu.be/gHSkkwN8kuU
BARBELL DEFICIT REVERSE
LUNGES
https://youtu.be/DuPxZHw2R9s
METCON
FINISHER
ROWING MACHINE (Alt:
Assault bike or Spin bike)
*If you don't have time to do the full 10 rounds cut down the rounds.
DAY 14 - OFF
WEIGHTS
WEEK 3 (PHASE 1)
DAY 15
LEGS / CHEST & ACCESSORY WORK
WARM UP
5MINS
ON THE
BIKE OR
ROWER
ORDER
https://youtu.be/OAgdOg_qxPg
SETS
REPS
REST
1ST
12
60sec
BACK SQUAT
4TH
8
(@75% 1RM)
5
(@85% 1RM)
3
(@95% 1RM)
90s – 2mins
2-3mins
1ST
12
60sec
CONVENTIONAL
DEADLIFT
2ND
8
(@50% 1RM)
90s – 2mins
(USE HEX BAR AS
ALTERNATIVE)
3RD
5 (@70% 1RM)
2-3mins
4TH
3 (@80% 1RM)
1ST
12
60sec
2ND
8
90secs
3RD
5
2-3mins
4TH
5
https://youtu.be/ehjt7onkkgk
3
https://youtu.be/xwbs1h5SN2A
EXERCISE
3RD
2
10 HIP INTERNAL +
EXTERNAL ROTATIONS
5 WALKOUTS
2ND
1
10 GORILLA SQUATS INTO
OVERHEAD REACH
10
LYING BANDED LEG RAISES
FLAT BENCH HEAVY DB
CHEST PRESS
ACCESSORY WORK
1
BARBELL BULGARIAN
SPLIT SQUATS
3
8 EACH LEG
60sec
3
8
60sec
3
10
60sec
3
12 ALTERNATING
60sec
10 X 200m
Sprint
@100% effort
90sec rest each round
https://youtu.be/WOifDn_rknc
2
3
4
BARBELL HIP THRUSTS
https://youtu.be/rem0Imc_AyY
BANDED OR WEIGHTED
HYPEREXTENSIONS
BARBELL DEFICIT REVERSE
LUNGES
https://youtu.be/DuPxZHw2R9s
METCON
FINISHER
SPRINT INTERVALS
(OUTDOORS OR
TREADMILL)
*If you don't have time to do the full 10 rounds cut down the rounds thats fine
WEIGHTS
DAY 16
500M
ROWING OR
ASSAULT BIKE
UPPERBODY PUSH/PULL
10
BANDED FRONT RAISES
10
BANDED
PULL
APARTS
WARM UP
10
BANDED
SCAPULA
RETRACTION
10
SCAPULA PULL UPS
HTTPS://YOUTU.BE/CQWFDQG4CKY
10
HAND
RELEASE
PUSH UPS
MAIN WORKOUT
ORDER
EXERCISE
SETS
REPS
CHIN UPS
1ST
till failure
WEIGHTED CHIN UPS
2ND
8
WEIGHTED CHIN UPS
3RD
6
WEIGHTED CHIN UPS
4TH
3
1ST
12
60
2ND
8
60-90s
90s – 2mins
5TH
5
(@85% 1RM)
3
(@95% 1RM)
1 RM
1
12
2
8
3
6
4
3
1
8
2
8
3&4
8
4 SETS
12
https://youtu.be/KbP6LNcdg1c
1
2
BARBELL
MILITARY PRESS
3RD
https://youtu.be/KRSrNmuLRVI
4TH
3
4A
4B
WEIGHTED DIPS
BARBELL BICEPS CURLS
WEIGHTED PUSH UPS
https://youtu.be/DfJT83KF0zA
METCON
FINISHER
WEIGHTS
60-90s
60-90s
0
60s
12MINS EMOM
ORDER
EXERCISES
*DB
WEIGHTS
RX+
1st Min
12-15
DB THRUSTERS
M: 2 x 1820kg
M: 2 x 22.5kg
W: 2 x 810kg
W: 2 x 12kg
https://youtu.be/AqOKkAi2UMA
2nd Min
REST
12
BURPEES OVER DB
https://youtu.be/rsSkSD8oAx4
*NOTE: With weights given (18 – 20kg) this means choose weights between that range, so for example you can either
use 2 x 18kg or 2 x 20kg. Don’t forget to SCALE down the weights if its too heavy.
DAY 17
LEGS/BACK/CHEST
WARM UP
5 MINS ON THE
BIKE OR ROWER
10
LYING BANDED LEG
RAISES
5
WALKOUTS
10
GORILLA SQUATS
INTO OVERHEAD
REACH
20
AIR SQUATS
ORDER
EXERCISE
SETS
REPS
REST
1ST
12
60sec
2ND
8
90secs
1
BARBELL
BOX SQUAT
3RD
6
4TH
4
1ST
12
60sec
2ND
8
90secs
3RD
5
4TH
3
1ST
15
60sec
2ND
8
90secs
3RD
5
4TH
3
1ST
12
PENDLAY ROWS
2ND
8
https://youtu.be/SaqhoHHDz2s
3RD
5
https://youtu.be/6Yac_vaPkNE
2
DEFICIT ROMANIAN
DEADLIFT
https://youtu.be/EY1gzfHV9v8
3
INCLINE BENCH PRESS
(or heavy DB BENCH if
preferred)
2-3mins
2mins
90-2mins
90s
4
ACCESSORY WORK
ORDER
EXERCISE
SETS
REPS
TEMPO
A
GLUTE HAM RAISE
3 SETS
10
3sec
B
BARBELL GOOD
MORNING
3 SETS
10
3sec
C
FEET ELEVATED
INVERTED ROWS
3 SETS
10
3sec, and 1
sec hold at
the top
BYE BYE LEGS FINISHER (3 ROUNDS FOR TIME)
ORDER
EXERCISES
1A
60sec LEG ONLY BIKE
1B
21x DB DEADLIFT
1C
15x DB FRONT SQUATS
1D
12x DB FRONT RACK
LUNGES
DB WEIGHTS
RX+ WEIGHTS
M: 2 X 1820kg,
M:
2 x 22.5kg
W:
2 x 12kg
W: 2 x 1012kg
https://youtu.be/UBH36dJiUZE
DAY 18 – REST DAY/MOBILITY DAY
DAY 19
UPPERBODY PUSH/PULL
10
ALTERNATING
LUNGES
WEIGHTS
WARM UP
500M ROWING
OR ASSAULT
BIKE
ORDER
10
BANDED FRONT RAISES
10
BANDED
PULL APARTS
10
BANDED
SCAPULA
RETRACTION
10
SCAPULA
PULL UPS
EXERCISE
SETS
REPS
REST
CHIN UPS
1ST
till failure
WEIGHTED CHIN UPS
2ND
10
WEIGHTED CHIN UPS
3RD
6
WEIGHTED CHIN UPS
4TH
3
1ST
12
60
2ND
8
60
https://youtu.be/KbP6LNcdg1c
1
BARBELL MILITARY PRESS
4TH
5TH
3
4A
4B
WEIGHTED DIPS
BARBELL BICEPS CURLS
WEIGHTED PUSH UPS
https://youtu.be/DfJT83KF0zA
5
(@85% 1RM)
3
(@95% 1RM)
3
(try and beat
your 3RM)
1ST
12
2ND
8
3RD
8
4TH
6
1ST
10
2ND
8
3RD & 4TH
5
4SETS TOTAL
12
5 ROUNDS FOR
TIME
60-90s
90s-2mins
60-90s
0
60s
BARBELL COMPLEX METCON
ORDER
EXERCOSE
WEIGHT
SCALED
RX+
1A
10x BARBELL DEADLIFT
M: 50kg
M:45kg
M: 70kg
W: 30kg
W: 25kg
W: 42.5kg
1B
1C
8x HANG POWER CLEANS
https://youtu.be/k9Sx-UOL7EA
6 (FORWARD FACING)
BURPEES OVER BAR
https://youtu.be/ePXAkOZuGwQ
1A,1B,1C =
ONE ROUND
WEIGHTS
60-90s
3RD
2
10
HAND
RELEASE PUSH
UPS
TIME COMPLETED
DAY 20
LEGS & ACCESSORY WORK
WARM UP
5MINS ON
THE BIKE
OR ROWER
10
LYING BANDED LEG RAISES
5 WALKOUTS
ORDER
EXERCISE
10 GORILLA SQUATS INTO
OVERHEAD REACH
10 HIP INTERNAL +
EXTERNAL ROTATIONS
https://youtu.be/xwbs1h5SN2A
https://youtu.be/OAgdOg_qxPg
SETS
REPS
REST
1ST
12
60sec
2ND
1
BARBELL
BACK SQUAT
3RD
4TH
2
90s – 2mins
2-3mins
5TH
1RM
1ST
12
60sec
CONVENTIONAL
DEADLIFT
(CONVENTIONAL)
2ND
8
(@50% 1RM)
90s – 2mins
(USE HEX BAR AS
ALTERNATIVE)
3RD
5
(@70% 1RM)
2-3mins
https://youtu.be/ehjt7onkkgk
3
8
(@75% 1RM)
4
(@85% 1RM)
2
(@95% 1RM)
FLAT BENCH HEAVY DB
CHEST PRESS
5TH
3
(@90% 1RM)
1RM
1ST
12
60sec
2ND
8
90secs
3RD
5
2-3mins
4TH
5
4TH
2-3mins
ACCESSORY WORK
1
BARBELL BULGARIAN
SPLIT SQUATS
3
8 EACH LEG
60sec
3
8
60sec
https://youtu.be/WOifDn_rknc
2
BARBELL HIP THRUSTS
https://youtu.be/rem0Imc_AyY
3
BANDED OR WEIGHTED
HYPEREXTENSIONS
3
10
60sec
4
BARBELL DEFICIT REVERSE
LUNGES
3
12 ALTERNATING
60sec
https://youtu.be/DuPxZHw2R9s
METCON
FINISHER
12mins EMOM
ORDER
EXERCISES
RX+
Min 1
M: 15cal Row, W: 12cal
Row
(Alt: use Assault bike)
M: 20cal
Row,
W: 15cal
Row
Min 2
12 – 15 PUSH UPS
Min2:
20 PUSH
UPS
WEIGHTS
WEEK 4 (PHASE 2)
LEGS + METCON
DAY 22
WARM UP
5MINS ON
THE BIKE
OR
ROWER
10
LYING BANDED LEG RAISES
ORDER
EXERCISE
1
2
10
GORILLA SQUATS INTO
OVERHEAD REACH
10
HIP INTERNAL +
EXTERNAL ROTATIONS
https://youtu.be/xwbs1h5SN2A
https://youtu.be/OAgdOg_qxPg
SET
REPS
TEMPO
REST (s)
3 SETS
15
3sec and 1sec
pause/squeeze at the
top of the movement
30-60sec
*LEG EXTENSION (BOTH
LEGS)
1ST
12
1sec
45-60
SINGLE LEG EXTENSION
2ND
12
3secs Eccentric and 1
sec squeeze at the top
45 - 60
LEG EXTENSION (BOTH
LEGS)
3RD (Drop set)
10x10x10
3secs
45-60
1ST (pause
Squat)
10
2sec with a 1 sec
pause at the bottom
of the squat
2ND
12 (@50% 1rm)
3sec
3RD
10 (@60% 1rm)
4sec
4TH
6 (@70% 1rm)
5sec
1ST & 2ND
12 Each leg
2sec
3RD & 4TH
10 Each Leg
2sec
1ST
12 (@60% 1rm)
1sec
60
2ND
12 (@70% 1rm)
2sec
90s
3RD
8 (@75-80% 1rm)
2sec
90s-2mins
4TH
8 (@80-85% 1rm)
3 SETS
12
1sec
60s
2 SETS
12 STEPS
STANDING CALF RAISES
(ON A MACHINE OR
HOLDING DB TO ONE SIDE)
5 WALKOUTS
*If no Leg extension
change to Heel Elevated
Goblet squat 3 x 12 (Same
tempo)
SUPERSET
3A
3B
4
5
BARBELL BACK TEMPO
SQUATS
DB OR KB SPLIT SQUAT
https://youtu.be/BmB_ttvauAY
CONVENTIONAL DEADLIFT
WEIGHTED BOX STEP UPS
(ALTERNATE LEGS)
0
90s-2mins
https://youtu.be/zLxo6c-HNa4
6
DB OR BARBELL WALKING
LUNGES (OR STANDING
ALT LUNGES)
https://youtu.be/yyo9E0r71jk
Cont…
60
WEIGHTS
DAY 22
METCON FINISHER
(3 – 4 ROUNDS FOR TIME)
ORDER
EXERCISE
A
60s STANDING BIKE
(Make sure its on the hardest resistance)
https://youtu.be/hePIhFuifFQ
B
20
AIR SQUATS
C
12
JUMP LUNGES
https://youtu.be/CRJT5Sn8ZXE
ABC = ONE
ROUND
DAY 23
SHOULDERS AND ABS
5
WALKOUTS
10
BANDED FRONT RAISES
10
BANDED
PULL APARTS
10
BANDED
SCAPULA
RETRACTION
10
SCAPULA
PULL UPS
ORDER
EXERCISE
SET
REPS
TEMPO
1ST
10
3secs
2ND
10
3secs
3RD
(DROPSET of
3)
8x8x8
2secs
1ST
12
3secs
2ND
12
4secs
3RD (Drop
set x 3)
12x12x12
3secs
REST
SUPERSET
1A
SEATED DB SHOULDER
PRESS
https://youtu.be/Eb0qfFJsC6c
1B
DB LATERAL RAISES
https://youtu.be/JViMWzYvCos
0
60s
60-90s
SUPERSET
1ST
2A
2B
4
3secs
2ND
10
3secs
3RD
8
3secs
3 Sets
12
2secs
1ST
12
2secs
https://youtu.be/nDxptdvBdd4
2ND
12
3secs
(ALT: FLOOR PIKE PUSH UPS)
https://youtu.be/TBRaPY11mCY
3RD
12
4secs
https://youtu.be/M1cQBUK1reg
REVERSE DB FLYS
https://youtu.be/DV-IJqXy8cQ
DECLINE PIKE PUSH UPS
3
12
SEATED DB ARNIE PRESS
1ST
12
2secs
CABLE ROPE OR BANDED
FACE PULLS
2ND
12
3secs
https://youtu.be/6eDZF1J9LGM
3RD
12
4secs
ABS / CORE WORK
ORDER
1
EXERCISE
HANGING OR LYING LEG
RAISES
SETS
REPS
REST
2sets
12
40
2sets
12
40
2sets
12
40
2sets
12
40
2sets
12
40
https://youtu.be/eh3OxJoQnw0
2
CABLE OR BANDED
OBLIQUE WOODCHOP
https://youtu.be/rTBqKT4uB5A
3
STABILITY BALL PIKE
4
ABS WHEEL OR STABILITY
BALL ROLL OUTS
https://youtu.be/-ciDJCuTu3A
https://youtu.be/owhQSjMlrms
5
STABILITY BALL
JACKKNIFES
https://youtu.be/77IQY74hHUg
0
60s
60s
60s
WEIGHTS
DAY 25
CHEST/TRICEPS
WARM UP
5
WALKOUTS
10
BANDED FRONT RAISES
10
BANDED PULL
APARTS
10
HAND RELEASE
PUSH UPS
MAIN WORKOUT
ORDER
EXERCISE
SET
REPS
TEMPO
1
CABLE FLYS
1st and 2nd
12
3sec
3
(Drop set x 3)
10X8X8
4sec
1st
12
2sec
2nd
10
3sec
3rd
8
4sec
1st
12
2sec
2nd
12
3sec
3rd
12
4sec
1st
12
3sec
2nd
8
4sec
3rd
8
4sec
1st
12
2sec
2nd
12
3sec
3rd
Till Failure
4sec
1st
15
2sec
2nd
12
3sec
3rd
10
3sec
1st
12
2sec
2nd
12
2sec
3rd
10
3sec
PUSH UPS
2 sets
Till failure
3secs
TRICEPS CABLE ROPE OVER
HEAD EXTENSIONS
1st
12
3sec
2nd
(Drop set of 3)
10x10x10
2sec
REST
40
rd
SUPERSET
2A
2B
INCLINE DB CHEST PRESS
TRICEPS DB SKULL
CRUSHERS
0
60-90s
SUPERSET
3A
3B
FLAT BENCH DB CHEST
PRESS
WEIGHTED TRICEPS DIPS
(Or Body weight)
0
60s
TRIPLESET
4A
4B
4C
FLAT BENCH DB FLYS
CLOSE GRIP BENCH PRESS
https://youtu.be/8XhlHDOCWOo
0
0
90s
SUPERSET
5
https://youtu.be/5ujsJ8z0YOg
60s
WEIGHTS
DAY 26
LEGS
WARM UP
5MINS
ON THE
BIKE OR
ROWER
10
LYING BANDED LEG RAISES
5
WALKOUTS
10 GORILLA SQUATS INTO
OVERHEAD REACH
10 HIP INTERNAL +
EXTERNAL ROTATIONS
https://youtu.be/xwbs1h5SN2A
https://youtu.be/OAgdOg_qxPg
ORDER
EXERCISE
SET
REPS
TEMPO
3sets
12
3sec and 1sec
pause/squeeze at the top
of the movement
LEG EXTENSION (BOTH LEGS)
1st
12
1sec
SINGLE LEG EXTENSION
2nd
12
3secs and 1 sec squeeze at
the top
1
2
STANDING CALF RAISES
(ON A MACHINE OR HOLDING DB TO
ONE SIDE)
LEG EXTENSION (BOTH LEGS)
rd
3
(Drop set)
10x10x10
3secs
1st (pause
Squat)
20
2Sec with a 1 sec pause at
the bottom of the squat
2nd
12 (@50% 1rm)
3sec
3rd
12 (@60% 1rm)
4sec
4th
10 (@70% 1rm)
4sec
1st & 2nd
12 each leg
2sec
3rd & 4th
10 Each Leg
3sec
1st
12 (@60% 1rm)
1sec
2nd
12 (@70% 1rm)
2sec
3rd
8
(@75 - 80% 1rm)
2sec
REST
45-60s
60s
SUPERSET
3A
3B
4
BARBELL BACK TEMPO SQUATS
DB OR KB SPLIT SQUAT
CONVENTIONAL DEADLIFT
0
90s
60-90s
SUPERSET
5A
WEIGHTED BOX STEP UPS
(ALTERNATE LEGS)
3sets
12
1sec
0
5B
DB SPLIT STANCE DEADLIFTS
3sets
12 Each Leg
3sec
90s
6
DB OR BARBELL WALKING
LUNGES (OR STANDING ALT
LUNGES)
2sets
12 STEPS
A. 60sec LEG ONLY BIKE
(Hardest resistance)
DAY 26
FINISHER
B. 12 BOX JUMP OVERS
https://youtu.be/FlUNB8NVfzw
OR 15 JUMP SQUATS
M:24”
W: 20”
4 ROUNDS
60s
WEIGHTS
DAY 27
BACK/BICEPS
WARM UP
500m ROW
10
BANDED FRONT
RAISES
10
BANDED PULL APARTS
10 SCAPULA PULL UPS
15 CABLE
OR
BANDED
FACE
PULLS
ORDER
EXERCISE
SET
REPS
TEMPO
1st
12
2sec
2nd
10 - 12
3secs
3rd
10 - 12
3secs
1st
15
3secs
2nd
12
4secs
3rd
(Drop set of 3)
10x10x10
2secs
1st
12
2secs
2nd
10
2secs
3rd
8
2secs
1st
12
3secs
2nd
12
4secs
3rd
(Drop set of 3)
10x10x10
3secs
1st
12
3sec
SEATED HAMMER
CURLS
2nd
12
4sec
3rd
10 - 12
5sec
BENT OVER
BARBELL PENDLAY
ROWS
(shoulder width
grip)
1st
15
1sec
2nd
12
1sec
3rd
8
1sec
1 X DROPSET OF 4
10X10X10X10
3secs
0
1 X DROPSET OF 4
10X10X10X10
3secs
60s
1
PULL UPS
REST
60s
SUPERSET
2A
LYING INCLINE DB
BICEPS CURLS
https://youtu.be/FHivbC
1yQNk
2B
SINGLE ARM DB
ROWS
https://youtu.be/sgfSWBU3jk
0
60-90s
SUPERSET
3A
SEATED LAT PULL
DOWNS
https://youtu.be/p_xkhqrcfo
3B
4
https://youtu.be/Saqho
HHDz2sC
0
60-90s
60-90s
SUPERSET
5A
5B
CONT…..
CABLE ROPE PULL
OVERS
https://youtu.be/IreqIm
3IXsE
CABLE BAR BICEP
CURLS
WEIGHTS
DAY 27
METCON FINIHSER
ORDER
EXERCISE
DB WEIGHTS
RX+
A
50 X DOUBLE UNDERS
OR 70 SINGLES
M:
1 x 18 -22.5kg
M:
1 x 25 - 30kg
10 X DB ALTERNATE
SNATCHES
W:
1x 8-10kg
W:
1x 12 - 14kg
10 Mins
AMRAP
B
https://youtu.be/DeXDcaPs
-VQ
A – B = ONE ROUND, Complete
as many Rounds within 10mins
SCORE
WEEK 5
DAY 29
LEGS
WARM UP
5MINS ON
THE BIKE OR
ROWER
5 WALKOUTS
ORDER
EXERCISE
1
STANDING CALF RAISES
(on a machine or holding
Db to one side)
2
10 COSSACK
SQUATS
10 GORILLA
SQUATS INTO
OVERHEAD REACH
https://youtu.be/OAgdOg_qxPg
SET
REPS
TEMPO
3 SETS
15
3sec and 1sec
pause/squeeze at the top
of the movement
LEG EXTENSION (BOTH
LEGS)
1ST
12
1sec
SINGLE LEG EXTENSION
2ND
12
3secs and 1 sec squeeze at
the top
LEG EXTENSION (BOTH
LEGS)
3RD
(Drop set)
10x10x10
3secs
1ST (pause
Squat)
20 (just the bar)
2sec with a 1 sec pause at
the bottom of the squat
2ND
12 (@55% 1rm)
3sec
3RD
10 (@65 - 70%1rm)
4sec
4TH
8 (@75 - 80%1rm)
5sec
1ST & 2ND
12 each leg
2sec
3RD & 4TH
10 Each Leg
3sec
1ST
15 (@60% 1rm)
1sec
2ND
12 (@70%1rm)
2sec
3RD
8 (@75 - 80%1rm)
2sec
3 SETS
12
1sec
0
3 SETS
12 Each Leg
3sec
60
2 SETS
20 STEPS
10 HIP INTERNAL +
EXTERNAL ROTATIONS
REST (s)
30sec
60
60-90s
SUPERSET
3A
3B
4
BARBELL BACK TEMPO
SQUATS
DB OR KB SPLIT SQUAT
https://youtu.be/BmB_ttvauAY
CONVENTIONAL DEADLIFT
https://youtu.be/ehjt7onkkgk
0
90s
60s
SUPERSET
5A
WEIGHTED BOX STEP UPS
(ALTERNATE LEGS)
https://youtu.be/zLxo6c-HNa4
5B
DB SPLIT STANCE
DEADLIFTS
https://youtu.be/1KGKpTx6FGw
6
DB OR BARBELL WALKING
LUNGES (OR STANDING
ALT LUNGES)
https://youtu.be/yyo9E0r71jk
A. 60secs LEG ONLY BIKE
FINISHER
4 ROUNDS
B. 30 AIR SQUATS
60
WEIGHTS
DAY 30
SHOULDERS AND ABS
WARM UP
500M
ROWING OR
SKI ERG
10 BANDED FRONT RAISES
10 BANDED
PULL APARTS
10 BANDED
SCAPULA PULL
UPS
15
CABLE/BANDED
FACE PULLS
ORDER
EXERCISE
SET
REPS
TEMPO
1st
10
3secs
2nd
10
3secs
3rd
(Drop set of 3)
8x8x8
2secs
1st
12
3secs
2nd
12
4secs
3rd
(Dropset x 3)
12x12x12
3secs
1st
12
3secs
2nd
8
3secs
3rd
8
3secs
3 Sets
12
2secs
1st
15
2secs
2nd
12
3secs
3rd
12
4secs
1st
12
2secs
2nd
12
3secs
3rd
12
4secs
REST
SUPERSET
1A
SEATED DB SHOULDER PRESS
https://youtu.be/Eb0qfFJsC6c
1B
DB LATERAL RAISES
https://youtu.be/JViMWzYvCos
0
60s
SUPERSET
2A
2B
3
SEATED ARNIE PRESS
https://youtu.be/M1cQBUK1reg
DB REVERSE FLYS
https://youtu.be/M1cQBUK1reg
ALTERNATING DB OVER HEAD
SHOULDER PRESS (KEEP
ELBOWS IN)
0
60-90s
60s
https://youtu.be/2aHzt6lsg3g
4
CABLE ROPE FACE PULL
60s
ABS / CORE WORK
HANGING LEG RAISES
1
https://youtu.be/eh3OxJoQnw0
2sets
15
2secs
45-60s
2sets
15
2secs
45-60s
2sets
12
2secs
45-60s
2sets
12
45-60s
2sets
12
45-60s
OR KNEE TUCKS
https://youtu.be/ZXJkfF_aNNM
2
CABLE OR BANDED OBLIQUE
WOODCHOP
https://youtu.be/PfaAh__ptFk
3
STABILITY BALL PIKES
4
ABS WHEEL OR STABILITY BALL
ROLL OUTS
https://youtu.be/-ciDJCuTu3A
https://youtu.be/owhQSjMlrms
5
STABILITY BALL JACKKNIFES
https://youtu.be/77IQY74hHUg
DAY 31… OFF
WEIGHTS
DAY 32
CHEST/TRICEPS
WARM UP
10
HAND RELEASE
PUSH UPS
5
WALKOUTS
10
BANDED FRONT RAISES
10
BANDED PULL
APARTS
ORDER
EXERCISE
SET
REPS
TEMPO
1st and 2nd
12
3sec
1
CABLE CHEST FLYS
3rd
(drop set X 3)
10X10X10
4sec
1st
12
2sec
2nd
10
3sec
3rd
8
4sec
1st
12
2sec
2nd
12
3sec
3rd
12
4sec
1st
12
3sec
2nd
10
4sec
3rd
8
4sec
1st
12
2sec
2nd
12
3sec
3rd
Till Failure
4sec
1st
15
2sec
2nd
12
3sec
3rd
10
4sec
1st
12
2sec
2nd
12
3sec
3rd
12
4sec
1st
12
3sec
REST
60s
SUPERSET
2A
2B
INCLINE DB CHEST PRESS
INCLINE TRICEPS DB
EXTENSIONS
https://youtu.be/LJQjSYhf5gM
0
60s
SUPERSET
3A
FLAT BENCH DB CHEST PRESS
WEIGHTED TRICEPS DIPS
3B
0
60s
TRIPLESET
CLOSE GRIP BENCH PRESS
4A
https://youtu.be/8XhlHDOCWOo
4B
DB PUSH UPS
https://youtu.be/jlCLKnxSvnw
0
60s
SUPERSET
5A
5B
TRICEPS CABLE ROPE OVER
HEAD EXTENSIONS
TRICEPS PLANK PRESS
https://youtu.be/mFATjwDL2Rk
2nd
(Drop set of 3)
10x10x10
2sec
2 sets
12
3sec & 1 sec
pause at the
top
0
0
60s
WEIGHTS
DAY 33
LEGS
WARM UP
5MINS ON
THE BIKE
OR
ROWER
5
WALKOUTS
10
COSSACK
SQUATS
10 GORILLA
SQUATS INTO
OVERHEAD REACH
https://youtu.be/OAgdOg_qxPg
ORDER
EXERCISE
SET
REPS
TEMPO
1
15
3sec and 1sec
pause/squeeze at the top
of the movement
1
STANDING CALF RAISES
(ON A MACHINE OR
HOLDING DB TO ONE SIDE)
https://youtu.be/dU2VHnWhQE
2
LEG EXTENSION (BOTH
LEGS)
10 HIP INTERNAL +
EXTERNAL ROTATIONS
REST
45 – 60s
2&3
12 - 15
2sec up. 2sec down and
1sec pause/squeeze at the
top of the movement
1st
12
2sec
2nd
Drop set
10 x 10
2sec
3rd
(Reverse
Pyramid Drop
set)
6x10x15
(Start heavy and
then decrease the
weight and
increase the reps)
1sec
1st (pause
Squat)
20
2sec with a 1 sec pause at
the bottom of the squat
2nd
15 (@45% 1Rm)
3sec
3rd
12 (@65% 1Rm)
4sec
4th
8 (@70-75%1rm)
5sec
1st & 2nd
12 each leg
2sec
3rd & 4th
10 Each Leg
3sec
1st
15 (@50% 1rm)
1sec
2nd
12 (@60%1rm)
2sec
3rd
8 (@70%1rm)
2sec
60s
60-90s
SUPERSET
3A
BARBELL BACK TEMPO
SQUATS
DB OR KB SPLIT SQUAT
3B
4
https://youtu.be/BmB_ttvauAY
ROMANIAN DEADLIFT
https://youtu.be/hg8uNIRe9tU
0
90s
90s
SUPERSET
5A
WEIGHTED BOX STEP UPS
(ALTERNATE LEGS)
3sets
12
1sec
0
5B
DB SPLIT STANCE
DEADLIFTS
3sets
12 Each Leg
3sec
60
6
DB OR BARBELL WALKING
LUNGES (OR STANDING
ALT LUNGES)
2sets
20 STEPS
https://youtu.be/yyo9E0r71jk
FINISHER
A. 60secs LEG ONLY BIKE
(Hardest Resistance)
B. 15x DB THRUSTERS
https://youtu.be/AqOKkAi2UMA
M: 2 X 1822.5kg,
W: 8 – 10kg
3 - 4 ROUNDS FOR
TIME
60
WEIGHTS
DAY 34
BACK/BICEPS
500m ROW
10
BANDED FRONT RAISES
10
BANDED PULL
APARTS
ORDER
EXERCISE
SET
REPS
TEMPO
1st
Till failure
1sec
1
CHIN UPS
(USE ADDED WEIGHTS IF
POSSIBLE)
2nd
10
3secs
3rd
6
4secs
1st
15
2secs
2nd
12
4secs
3rd
(Drop set of 3)
10x10x10
2secs
1st
10
2secs
2nd
8
2secs
3rd
8
2secs
1st
12
3secs
2nd
12
4secs
3rd
(Drop set of 3)
10x10x10
3secs
1st
15
3sec
2nd
12
4sec
3rd
10
5sec
1st
15
1sec
2nd
12
2sec
3rd
8
3sec
1 X DROPSET OF
4
10x10x10x10
3secs
10x10x10x10
3secs
https://youtu.be/KbP6LNcdg1c
10 SCAPULA
PULL UPS
15 CABLE OR
BANDED FACE
PULLS
REST
45-60s
SUPERSET
2A
LYING INCLINE DB BICEPS
CURLS
https://youtu.be/FHivbC1yQNk
2B
SINGLE ARM DB ROWS
0
60s
SUPERSET
3A
3B
SEATED LAT PULL DOWNS
SEATED HAMMER CURLS
BENT OVER BARBELL ROWS
4
https://youtu.be/Ta961_tR5BM
0
60s
60s
SUPERSET
5A
CABLE ROPE PULL OVER (alt:
DB Bench Pull overs)
https://youtu.be/IreqIm3IXsE
5B
CABLE ROPE BICEP CURLS
METCON
FINIHSER
1 X DROPSET OF
4
10 Mins AMRAP
ORDER
EXERCISE
DB WEIGHTS
1A
M: 20CAL ROW,
W: 15CAL ROW
(Alt: Assault bike or 400m Run)
M: 2 x 1822.5kg
1B
12 X DB CLEAN AND PRESS
https://youtu.be/NR8y54okECs
W: 10-12kg
SCORE:
0
60s
WEIGHTS
WEEK 6:
REPEAT TEST WEEK (DAY 1 - 7)
WEEK 7 (PHASE 3)
DAY 42
PUSH/PULL PART 1
WARM UP
ROWING
TABATA: 20s
@100% and 10s
rest x 6 rounds.
10
BANDED FRONT RAISES
10
BANDED
PULL APARTS
10
SCAPULA PULL
UPS
15
PUSH UPS
ORDER
EXERCISE
SETS
REPS
TEMPO (Sec)
4 sets
15
(@40% 1Rm)
12
(@60% 1Rm)
10
(@70% 1Rm)
6
(@75 - 80%
1Rm)
1A
1B
2A
2B
3
BARBELL BENCH PRESS
(ALT: USE DB)
3sec
3sec
2sec
3rd
8
3sec
4th
8
3sec
1st
12
2sec
2nd
8
2sec
3rd
8
4sec
4th
6
5sec
1st & 2nd Set
12
3secs
https://youtu.be/S_KxpbWoDZ0
3rd & 4th Set
12
4secs
PULL UPS (WEIGHTED IS
IDEAL)
3sets
8
3sec
INCLINE DB CHEST PRESS
https://youtu.be/tNBaKMaIgrw
HEAVY DB BENCH PULL
OVERS
0
2sec
12
90s-2mins
0
60s
METCON
60-90s
14mins EMOM
ODER
EXERCISE
Min 1’
10
BARBELL PUSH PRESS
https://youtu.be/-fZS8J6EKK4
Min 2’
2sec
1st & 2nd
DB BENT OVER ROWS
(UNSUPPORTED)
REST
WEIGHTS
RX+
SCALED: USE
2x DB as an
easier
Alternative
Men 50kg
Men 60-65kg
MEN :
2 X 22 - 25kg
Women: 2530kg
Women: 3540kg
WOMEN:
2 x 10-12kg
DB
8-10
BURPEES OVER BAR
https://youtu.be/BjR1lA3ZShY
NOTES:
you need at least 20sec rest in-between, scale down to 8 reps every minute if needed
5-10mins Bike cool down
WEIGHTS
DAY 43
FUNCTIONAL TRAINING
PART 1
A
400M ROWER
B
20 AIR SQUATS
C
A,B,C = ONE
ROUND
12 PUSH UPS
X 3 ROUNDS
PART 2
ORDER
EXERCISE
SETS
REPS
REST
1A
KB/DB TURKISH GET UPS
3sets
10
(5 each side)
0
3sets
10 EACH LEG
60sec
3sets
20 STEPS
(10 each arm)
60sec
3sets
12
60sec
3sets
12 Each Arm
60sec
https://youtu.be/S0NADAxZvDM
WEIGHTS
KB/DB PISTOL BOX SQUATS
1B
https://youtu.be/ikDLme71KFw
(With Weights optional)
2
KB/DB SINGLE ARM OVER
HEAD LUNGES
https://youtu.be/kkbjrbV3gfc
3
SEATED ALTERNATING
KB/DB Z PRESS
https://youtu.be/k2pOxkUetqc
4
KB CLEAN PRESS
https://youtu.be/rwT8cFFo0hU
METCON
4-5 ROUNDS
ORDER
EXERCISES
REPS
1A
DB DEVIL PRESS
https://youtu.be/rwT8cFFo0hU
8
1B
DOUBLE UNDERS OR SINLGES
50DU OR
80 SINGLES
DAY 44… OFF
REST
60sec
Each Round
WEIGHTS
MEN:
2 x 18 - 22.5
- 25KG
WOMEN:
2 x 10-12KG
TIME
COMPLETED
DAY 45
LEGS
WARM UP
A
5mins on the bike
B
10 Air Squats
C
12 Cossack squats
D
12 Banded leg raises
E
10 Gorilla Squats
MAIN WORKOUT
ORDER
EXERCISE
SETS
REPS
TEMPO (Sec)
REST
1st
12
(@40% 1Rm)
2sec & 2sec
pause at the
bottom
60sec
2sec
90sec
2nd,3rd
1
BARBELL FRONT SQUAT
4rd
5th
2
SNATCH GRIP DEADLIFT
https://youtu.be/X4vZIM4AxW8
12
(@60% 1Rm)
10
(@70% 1Rm)
5
(@75 - 80%
1Rm)
3sec
2mins
3sec
1st
12
2sec
60sec
2nd
10
2sec
90sec
3rd & 4th
8
3sec
5th
6
3sec
1st
10
2sec
2nd
10
3sec
3rd
10
4sec
3sets
12 STEPS
2mins
3
4
BARBELL HIP THRUSTS
https://youtu.be/rem0Imc_AyY
KB OR DB FRONT RACK
WALKING LUNGES
90sec - 2mins
https://youtu.be/HNp4y97SnJM
METCON
15mins AMRAP
EXERCUISE
1A
1B
https://youtu.be/5rXkuj-Y7Gg
(DB Skiers if no KB)
1C
WEIGHTS
TIME
COMPLETED
500M ROWER OR BIKE
OR RUN
21 X KB RUSSIAN SWINGS
15 X KB or DB GOBLET
SQUATS
M:
1x 24-30kg kb,
W:
1x 16-20kg
https://youtu.be/j7dkfBtT_RU
1D
NOTES:
60sec
9 X BURPEES
Complete as Many Rounds as possible in 15mins. 1A to 1D
counts as ONE round. You can also increase the Amrap time; 20,
25,30mins etc
60 - 90sec
WEIGHTS
DAY 46
PUSH/PULL PART 2
WARM UP
A
500m Rowing erg
B
10 Banded Front Raises
C
10 Banded Pull Aparts
D
15 Hand Release Push Ups
ORDER
EXERCISE
SETS
REPS
TEMPO
(Sec)
1st
12
3sec
1A
INCLINE BENCH BICEP
ZOTTMAN CURLS
2nd
12
3sec
3rd
12
3sec
1st
12
3sec
2nd
12
4sec
3rd
12
5sec
1st
12
3sec
2nd
12
3sec
3rd
10
4sec
4th
10
4sec
1st
12
2sec
2nd
8
3sec
3rd
5
4sec
1st & 2nd
12
2sec
3rd
10
2sec
4th
8
2sec
SCORE:
https://youtu.be/A00NGdx7Zlg
1B
2
DB PUSH UPS
https://youtu.be/jlCLKnxSvnw
CLOSE GRIP BARBELL BENCH
(OR USE DB)
https://youtu.be/8XhlHDOCWOo
3
4
WEIGHTED DIPS
BENT OVER BARBELL ROWS
https://youtu.be/Ta961_tR5BM
METCON
5 ROUNDS FOR TIME
EXERCISES
REPS
DB WEIGHTS
1A
DB THRUSTERS
10
M: 2 x 18- 22.5kg
1B
PUSH UPS
10
W: 2 x 10 -12kg
1C
HANGING KNEES TO ELBOW
(OR BUTTERFLY SIT UPS)
10
https://youtu.be/tmU368cgmW4
ADVANCED: TOES 2 BAR
NOTES:
1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
REST
0
60s
60-90s
60-90s
60-90s
WEIGHTS
DAY 47
CONDITIONING DAY
WARM UP
500M ROWING OR 1K
BIKE
10 BODYWEIGHT
SQUATS
12 BARBELL ONLY
GOOD MORNINGS
12 BABRELL ONLY HANG
CLEAN AND PRESS
https://youtu.be/bQcaDoyjOhs
https://youtu.be/2nn9Hg1sqx4
PART 1: 15mins
AMRAP
10 COSSACK SQUATS
BARBELL CYCLING
ORDER
EXERCISES
WEIGHTS
A1
7 x DEADLIFT
M:
50-60kg
A2
7 x HANG POWER
CLEANS
W:
25-30kg
https://youtu.be/k9Sx-UOL7EA
A3
5 WALKOUTS
SCORE:
7 x PUSH PRESS
https://youtu.be/-fZS8J6EKK4
A1 – A3 = ONE ROUND
PART 1 SCALED OPTION: (USE DUMBBELLS IF YOU STRUGGLE WITH A BAR)
DB WEIGHTS
A1
A2
A3
7 x DEADLIFT
https://youtu.be/RcvgnDjWp24
SCORE:
M:
2 X 18-22.5kg
W:
2 x 8-10kg
7 x HANG CLEAN
https://youtu.be/3jPIP_8TXP0
7 x PUSH PRESS
https://youtu.be/rQGH5llntAA
3 - 5MINS REST THEN ONTO PART 2
PART 2
15mins AMRAP
ORDER
EXERCISES
DB WEIGHTS
A
M:20CAL | W:15CAL
ROWING ERG OR
ASSAULT BIKE OR 400M
RUN
M:
2 X 18- 22.5kg
5 x MANMAKER
W:
2 x 8-12kg DB
B
https://youtu.be/sglcFfh9BdM
FINISH: 10mins Bike cool down
DAY 48 …OFF
SCORE:
WEEK 8
DAY 49
PUSH/PULL PART 1
WARM UP
ROWING TABATA:
20s @100% and
10s rest x 6
rounds.
10
BANDED FRONT
RAISES
10
BANDED PULL
APARTS
10
SCAPULA PULL
UPS
15
PUSH UPS
MAIN WORKOUT
ORDER
1A
1B
C
D
EXERCISE
BENCH PRESS
(OR DB BENCH
PRESS)
DB BENT OVER
ROWS
(UNSUPPORTED)
INCLINE DB CHEST
PRESS
PULL UPS
SETS
REPS
4sets
15
(@40% 1rm)
12
(@60 - 65%
1rm)
10
(@70% 1rm)
6
(@75 - 80%
1rm)
REST
2sec
3sec
0
3sec
3sec
1st & 2nd
12
2sec
3rd
12
2sec
4th
12
3sec
1st
12
2sec
60s
2nd
8
3sec
60s
8x8
3sec
8x8x8
4sec
12-15
3sec
rd
3
(Drop set x 2)
4th
(Drop set x 3)
3sets
METCON
90s-2mins
90s
60-90s
20MINS EMOM
ORDER
EXERCISE
1st Min
12-15
DB SKIERS
2nd Min
12-15
DB PUSH PRESS
3rd Min
15
BUTTERFLY SIT UPS
4th Min
12
RENEGADE ROWS
5th Min
REST
NOTES:
TEMPO (Sec)
WEIGHTS
RX+
MEN:
2 X 18- 22.5KG
MEN
2 X 24-25KG
WOMEN:
2 X 8-10KG
WOMEN
12-14KG
you need at least 20sec rest in-between, scale down then reps if needed
5-10mins Bike cool down
WEIGHTS
DAY 50
FUNCTIONAL TRAINING
PART 1
A
400M ROWER
B
20 AIR SQUATS
C
12 PUSH UPS
X 3 ROUNDS
PART 2
ORDER
1A
EXERCISE
SETS
REPS
KB/DB TURKISH GET UPS
3sets
10
(5 each side)
https://youtu.be/S0NADAxZvDM
REST
0
1B
KB/DB PISTOL BOX
SQUATS
https://youtu.be/ikDLme71KFw
3sets
10 EACH LEG
60sec
3sets
20 STEPS
(10 each arm)
60sec
3sets
12
60sec
3sets
12 Each Arm
60sec
(With Weights optional)
2
KB/DB SINGLE ARM OVER
HEAD LUNGES
https://youtu.be/kkbjrbV3gfc
3
SEATED ALTERNATING
KB/DB Z PRESS
https://youtu.be/k2pOxkUetqc
4
KB CLEAN PRESS
https://youtu.be/rwT8cFFo0hU
METCON
4-5 ROUNDS FOR TIME
ORDER
EXERCISES
REPS
WEIGHTS
1A
DOUBLE DB SNATCHES
12
1B
*DOUBLE UNDERS OR
SINLGES
50 DU
OR
80 SINGLES
MEN:
2 x 18 – 22.5kg
WOMEN:
2 x 10-12KG
*(Alt: 500m Rower)
DAY 51…OFF
TIME
COMPLETED
WEIGHTS
DAY 52
LEGS
WARM UP
A
B
5mins on the bike
10 Gorilla Squat into
External Rotations
https://youtu.be/xwbs1h5SN2A
C
10 Cossack squats
D
5 Walkouts
E
10 Hip Internal and
External Rotations
ORDER
EXERCISES
SETS
1st
1
2nd,3rd
BARBELL FRONT
SQUAT
4rd
2
3
4
SNATCH GRIP
DEADLIFT
BARBELL HIP
THRUSTS
BARBELL
ALTERNATING
LUNGES
METCON
ORDER
EXERCISES
500M ROWER OR
BIKE OR BIKE
1B
21 X KB SWINGS (DB
Alternating Cleans if
no KB)
1D
NOTES:
TEMPO (Sec)
REST
12
(@45% 1Rm)
2sec & 2sec
pause at the
bottom
60sec
2sec
90sec
12
(@65% 1Rm)
10
(@75% 1Rm)
15 X KB or DB GOBLET
SQUATS
3sec
2mins
5th
(Drop set)
8x8x8
3sec
1st
15
2sec
60sec
2nd
12
2sec
90sec
3rd
8
3sec
4th
6
3sec
1st
15
2sec
2nd
12
3sec
3rd
10
3sec
4th
10
4sec
3 SETS
12
1sec
2-3mins
15MINS AMRAP
1A
1C
REPS
WEIGHTS
TIME
COMPLETED
Men:
26-28kg kb,
Women:
12-16kg
Men:
26-28kg kb,
Women:
12-16kg
9 X BURPEES
Complete as Many Rounds as possible in 15mins. 1A to 1D
counts as ONE round. You can also increase the Amrap
time; 20, 25,30mins etc
60sec
90sec – 2mins
60 - 90sec
WEIGHTS
DAY 53
PUSH/PULL PART 2
WARM UP
A
500m Rowing erg
B
10 Banded Front Raises
C
10 Banded Pull Aparts
D
15 Hand Release Push Ups
ORDER
EXERCISE
SETS
1st
1A
INCLINE BENCH BICEP
ZOTTMAN CURLS
https://youtu.be/A00NGdx7Zlg
1B
2
DB PUSH UPS
https://youtu.be/jlCLKnxSvnw
CLOSE GRIP BARBELL BENCH
(OR USE DB)
https://youtu.be/8XhlHDOCWOo
3
4
WEIGHTED DIPS
BENT OVER BARBELL ROWS
https://youtu.be/Ta961_tR5BM
METCON
1A
1B
REPS
TEMPO
(Sec)
12
3sec
2nd
12
3rd
12
1st
12
3sec
2nd
12
4sec
3rd
12
5sec
1st
12
3sec
2nd
12
3sec
3rd
10
4sec
4th
10
4sec
1st
12
2sec
2nd
8
3sec
3rd
5
4sec
1st & 2nd
12
2sec
3rd
10
2sec
4th
8
2sec
SCORE:
5 ROUNDS FOR TIME
EXERCISES
DB WEIGHTS
RX+
6 DEVIL PRESS
M:
2 x 18-22.5kg,
M:
2 x 25kg,
W:
2 x 8-10kg
W:
2 x 12kg
https://youtu.be/5k8HLgchJB8
8 BURPEES OVER DB
https://youtu.be/rsSkSD8oAx4
10 HANGING KNEE TUCK
1C
https://youtu.be/ZXJkfF_aNNM
(OR BUTTERFLY SIT UPS,
ADVANCED: TOES 2 BAR)
NOTES:
REST
1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
0
60s
60-90s
60-90s
60-90s
WEIGHTS
DAY 54
500M
ROWING OR
1K BIKE
CONDITIONING DAY
10
BODYWEIGHT
SQUATS
10
COSSACK
SQUATS
10
BANDED
FRONT RASIES
12 BARBELL ONLY
GOOD MORNINGS
https://youtu.be/bQcaDoyjOhs
MAIN WORKOUT
PART 1
21-15-9 FOR TIME
ORDER
EXERCISE
WEIGHTS
RX+ Weights
A
21 x BARBELL
DEADLIFT
Men:
100kg
Men:
120kg
21 x DOWN UPS
Women:
40-50kg
Women:
50-60kg
B
https://youtu.be/6NeoZADM90
C
15 x DEADLIFT
D
15 x DOWN UPS
E
9 x DEADLIFT
F
9 x DOWN UPS
TIME COMPLETED
Finish As Quick As Possible
3-5mins REST then onto Part 2
PART 2
NOTES:
Use the Assault
Bike if you prefer,
Try and stick to
the same pace
each Round.
ROWING MACHINE INTERVALS (100% Effort EVERY ROUND)
EXERCISE
ROUNDS
REST EACH
ROUND
500M ROW
X 10
60sec
If no Assault Bike
or Rower then 1k
on a
Stationary/Spin
Bike.
DAY 55…OFF
DAY 56
PUSH/PULL PART 1
WARM UP
ROWING TABATA:
20s @100% and
10s rest x 6
rounds.
10
BANDED FRONT
RAISES
10
BANDED PULL
APARTS
10
SCAPULA PULL
UPS
15
PUSH UPS
MAIN WOKROUT
ORDER
1A
1B
C
D
EXERCISE
BENCH PRESS
(OR DB BENCH
PRESS)
DB BENT OVER ROWS
(UNSUPPORTED)
INCLINE DB CHEST
PRESS
PULL UPS
SETS
REPS
4sets
15
(@40% 1rm)
12
(@60 - 65% 1rm)
10
(@70% 1rm)
6
(@75 - 80% 1rm)
0
3sec
3sec
2sec
3rd
12
2sec
4th
12
3sec
1st
12
2sec
2nd
8
3sec
8x8
3sec
8x8x8
4sec
12-15
3sec
3
(Drop set x 2)
4th
(Drop set x 3)
3sets
WEIGHTS
3sec
12
rd
REST
2sec
1st & 2nd
METCON
Min 1
TEMPO (Sec)
90s-2mins
60-90s
60-90s
12mins EMOM
EXERCISE
WEIGHTS
RX+
SCALED:
USE 2x DB as
an easier
Alternative
10-12
BARBELL CLEAN AND
PRESS
Men 42kg
Men 50kg
Men:
2 x 22.5kg
Women: 25kg
Women: 35kg
Women:
2 x 8-12kg
https://youtu.be/cgudgPNvbd4
Min 2
NOTES:
12-15
PUSH UPS
you need at least 20sec rest in-between exercises, scale down the reps or weights if needed
5-10mins Bike cool down
DAY 50
FUNCTIONAL TRAINING
PART 1
A
400M RUN OR 500M BIKE
B
20 AIR SQUATS
C
10 DOWN UPS
X 3 ROUNDS
PART 2
EXERCISE
SETS
REPS
REST
WEIGHTS
ORDER
EXERCISE
SETS
REPS
REST
WEIGHTS
KB/DB TURKISH GET UPS
3sets
10
(5 each side)
0
3sets
10 EACH LEG
60sec
3sets
20 STEPS
(10 each arm)
60sec
3sets
12
60sec
3sets
12 Each Arm
60sec
1A
1B
https://youtu.be/S0NADAxZvDM
KB/DB PISTOL BOX
SQUATS
https://youtu.be/ikDLme71KFw
(With Weights optional)
2
KB/DB SINGLE ARM OVER
HEAD LUNGES
https://youtu.be/kkbjrbV3gfc
3
SEATED ALTERNATING
KB/DB Z PRESS
https://youtu.be/k2pOxkUetqc
4
KB CLEAN PRESS
https://youtu.be/rwT8cFFo0hU
METCON
ORDER
1A
1B
4-5 ROUNDS FOR TIME
EXERCISES
REST
10 X DB BURPEES
30sec Each
Round
https://youtu.be/4ku3u9oLEPQ
20CAL ROW OR ASSUALT
BIKE
(400M RUN IF NO MACHINE)
DAY 58…OFF
TIME
COMPLETED
DAY 59
LEGS
WARM UP
A
5mins on the bike
B
10 bodyweight squat
C
10 Cossack squats
D
15 banded leg raises
E
5 Walkouts
ORDER
1
2
EXERCISE
DEFICIT ROMANIAN
DEADLIFT
BARBELL BULGARIAN
SPLIT SQUATS
https://youtu.be/WOifDn_rknc
4
REPS
TEMPO (Sec)
REST
1st
15
(@40% 1rm)
2sec
60sec
2nd,3rd
12
(@60 % 1rm)
3sec
90sec
4rd
10
(@65-70% 1rm)
3sec
5th
6
(@75% 1rm)
4sec
1st
12
2sec
60sec
2nd
10
2sec
90sec
3rd & 4th
8
3sec
2mins
5th
6
3sec
2-3mins
1st
10 E.leg
2sec
60sec
2nd
10 E.leg
3sec
3rd
8 E.leg
3sec
4th
8 E.leg
4sec
3sets
12 STEPS
BARBELL BACK SQUAT
https://youtu.be/EY1gzfHV9v8
3
SETS
DB WALKING LUNGES
METCON
15mins AMRAP
ORDER
EXERCISES
WEIGHTS
1A
21 x DB FRONT SQUATS
M:
2 x 18-22.5kg
1B
15 x
DB ALTERNATING
REVERSE LUNGES
1C
9 x BURPEES
NOTES:
https://youtu.be/s5xquwwdomQ
W:
2 x 8-12kg DB
Complete as Many Rounds as possible in
15mins. 1A to 1C counts as ONE round.
You can also increase the Amrap time; 20,
25,30mins etc
TIME
COMPLETED
2-3mins
90sec - 2mins
90sec
WEIGHTS
DAY 60
PUSH/PULL PART 2
WARM UP
A
500M ROWING ERG
B
10 BANDED FRONT RAISES
C
10 BANDED PULL APART
D
15 HAND RELEASE PUSH UPS
ORDER
EXERCISE
SETS
REPS
TEMPO
(Sec)
1st
12
3sec
1A
INCLINE BENCH BICEP
ZOTTMAN CURLS
2nd
12
3sec
3rd
12
3sec
1st
12
3sec
2nd
12
4sec
3rd
12
5sec
1st
12
3sec
2nd
12
3sec
3rd
10
4sec
4th
10
4sec
1st
12
2sec
60-90s
2nd
8
3sec
60-90s
3rd
5
4sec
60-90s
1st & 2nd
12
2sec
60-90s
3rd
10
2sec
60-90s
4th
8
2sec
60-90s
DB WEIGHTS
SCORE:
https://youtu.be/A00NGdx7Zlg
1B
2
DB PUSH UPS
https://youtu.be/jlCLKnxSvnw
CLOSE GRIP BARBELL BENCH
(OR USE DB)
https://youtu.be/8XhlHDOCWOo
3
4
WEIGHTED DIPS
BENT OVER BARBELL ROWS
https://youtu.be/Ta961_tR5BM
METCON
ORDER
5 ROUNDS FOR TIME
EXERCISES
REPS
1A
PULL UPS
8
Men:
2 x 18-22.5kg,
1B
DB THRUSTERS
10
Women:
2 x 8-10kg
1C
BUTTERFLY SIT UPS
12
NOTES:
1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
REST
0
60s
60-90s
WEIGHTS
DAY 61
CONDITIONING DAY
PRE-WORKOUT WARM UP
A
500M ROWING
B
10 BODYWEIGHT SQUAT
C
10 COSSACK SQUATS
D
10 GORILLA SQUAT INTO OVER
HEAD REACH
E
10 BARBELL HANG CLEANS
PART 1
NOTES
15min EMOM
EXERCISE
WEIGHTS
RX+ TIME
SCALED
OPTION (DB)
EVERY MIN:
10
BARBELL
POWER CLEANS
Men:
60kg
20mins
Men: 2 x 27 30kg DB
Women:
25-30kg
12 POWER
CLEANS
Women: 2 x
12-15kg DB
Use a DB if you struggle with a
Bar
Finish As Quick As Possible, you need at least
20secs rest after each round if not reduce the reps
3-5mins REST THEN ONTO PART 2
PART 2
5 ROUNDS FOR TIME
ORDER
EXERCISES
DB
WEIGHTS
Rx+
A
60sec Standing BIKE
(Hardest resistance)
MEN:
2 X 25kg
MEN:
2 X 25 - 30kg
B
15 x DB DEADLIFT
WOMEN:
2 x 10-12kg
WOMEN:
2 x 15kg
C
15 Steps WALKING LUNGES
A,B,C =
ONE
ROUND
TIME
COMPLETED
WEEK 10:
RE DO THE TEST WEEK.
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