DAY 1
WARM UP
500M Row or Devil Bike
Quick as You can
20 Banded Front Raises
20 Banded Scapula Retractions
20 Banded pull Aparts
10 Push ups
WORKOUT 1
SCORE WK1:
SCORE WK6:
REST
2mins each
attempt
MAX EFFORT WEIGHTED
PUSH UPS
2ND ATTEMPT
3RD ATTEMPT (only if
score is better on 2nd
attempt)
WORKOUT 2
SCORE WK 1
SCORE WK 2
MAX EFFORT WEIGHTED
PULL UPS
2ND ATTEMPT
3RD ATTEMPT (only if
score is better on 2nd
attempt)
AEROBIC TEST
WORKOUT 3
Warm up:
500m row
5 Burpees
MAIN WORKOUT
20MINS AMRAP
1A
20cal Row or Assualt Bike
(400m Run If No machine)
1B
10 Burpees (Increase By 2
each Round)
WK 1
SCORE:
WK 6
SCORE:
This is a Ladder Workout increase the Burpees by 2 every round. E.g; Round 1=10 Burpeesk Roun
20mins time is up
WORKOUT 4
ORDER
1
ACCESSORY WORK
EXERCISE
WEIGHTED BAR HANG
SETS
1,2,3
TIME/REPS
40secs
2
FARMERS WALK
1,2,3
30 STEPS
3
DB or KB OVERHEAD WALK
(Holding both overhead)
1,2,3,
20steps
DAY 2
WARM UP
500m Row As quick as you can
30 x bodyweight squat as quick as you can
10 x Cossack squats
5 x Walkouts
10 x Gorilla Squats
12 x Lying HyperExtensions
10 Dead Bugs
WOKROUT 1 - MAX BARBELL FRONT SQUAT
20mins to build to your 1 rep max,
SETS
REPS
REST
WEIGHT WK 1
10
1st
90s
2nd
6
90s
3rd
3
2mins
4th
1 Rep Max
2mins
5th
Try and beat 1 rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving Front Rack Mobil
WOKROUT 2 - 1 REP MAX STANDING PUSH PRESS
SETS
1st
2nd
REPS
10 (Warm up set)
3 (Keep light)
REST
60s
60s
WEIGHT WK 1
4th
2 (This should be Tough but
still manageable)
1 Rep Max
5th
Try and beat your 1 Rep Max
3rd
2mins
2mins
WOKROUT 3 - MAX EFFORT HANGING LEG RAISES
SETS
REPS
SCORE WK 1
1
AS MANY AS YOU CAN, ONCE
YOU LET GO OF THE BAR ITS
OVER
WORKOUT 4 - SPRINT TEST (TREADMILL/MANUAL TREADMILL /OUTDO
WARM UP
1 x 500M Easy Pace
MAIN WORKOUT
400m SPRINT
400m SPRINT
400m SPRINT
400m SPRINT
400m SPRINT
400m SPRINT
REST
90s
90s
90s
90s
90s
90s
TIME WK 1:
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
DAY 3 OFF
DAY 4
WARM UP
1000m Row Or 5mins Bike
@80% Effort
10x Banded leg Raises (E.Leg)
10 x Cossack Squats
10x Banded Good Mornings
10x Barbell Jefferson Curl
10 x KB/DB Goblet Squat
(M: 22kg | L: 12-14kg)
WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)
20mins to build to your 1 rep max, Rest between 60-90secs Between S
SETS
1st
2nd
3rd
REPS
12 reps
8 reps
5 reps
REST
90s-2mins
WEIGHT WK 1
90s-2mins
4th
5th
6th
3 reps
1 Rep MAX
Try and Beat 1RM if Possible
WORKOUT 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS
REPS
REST
WEIGHT WK1
10
8
5
90s - 2mins each set
3
1 REP MAX
SET
1st
2nd
3rd
4th
5th
WORKOUT 3 - ACCESSORY WORK
SETS
REPS
ORDER
EXERCISE
1A
1B
Barbell Hip Thrust
Heavy Goblet Squat (KB/DB)
3
3
10
10
1B
1C
Barbell Good Mornings
Split Stance DB Deadlifts
2
2
10
10 Each Leg
METCON
REPS
1A
1B
1C
EXERCISE
50 Double Unders OR 80
Singles
20 DB DEADLIFTS
4 ROUNDS FOR TIME
DB WEIGHT
SCORE WK 1:
M: 2 X 27.5 - 30 kg
L: 2 X 12-15 kg
30STEPS DB WALKING
LUNGES
DAY 5
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10x Scapula Push ups
10x Banded Pull Aparts
20x Push ups
WORKOUT 1: 1 REP MAX BARBELL SQUAT
SETS
1st
2nd
3rd
4th
5th
REPS
10
6
3
1 Rep Max
Try and beat 1 rep max
REST
90s
90s
2mins
2mins
WEIGHT WK 1
WOKROUT 2 - 1 REP MAX STANDING MILITARY PRESS
SETS
1st
2nd
4th
REPS
10 (Warm up set)
3 (Keep light)
2 (This should be Tough but
still manageable)
1 Rep Max
5th
Try and beat your 1 Rep Max
3rd
REST
60s
60s
WEIGHT WK 1
2mins
2mins
WORKOUT 3: LACTATE TEST
A. Finish For Time as Quick As possible; This is all about Speed so give it EVERYTHING!!
B. You’ll need 2 Dumbbells, M: 20 - 25kg | L: 10-12kg
C. RX+ M: 30kg | L: 15kg
WARM UP;
500m Row
Perform 5reps of Every Movement in the workout with the weight needed
MAIN WORKOUT ;
ORDER
1
2
3
4
5
6
EXERCISES
20cal Row (Or Bike Or 400m
Run)
10 x DB Devil Press
20cal Row (Or Bike Or 400m
Run)
10x DB Thrusters
20cal Row (Or Bike Or 400m
Run)
10x DB Hang Clean
SCORE WK 1:
SCORE WK 6:
20cal Row (Or Bike Or 400m
Run)
10 x Alternate Lunges
20cal Row (Or Bike Or 400m
Run)
7
8
9
*400m Run OR 1Assualt Bike is a good substitute if you are unable to Row.
DAY 6
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10x Scapula Push ups
10x Banded Pull Aparts
20x Push ups
WORKOUT 1: BARBELL CYCLING
Perform very movment with half the weight and then another set wit
PREP
MAIN WORKOUT
WEIGHT
5 Rounds For Time of;
Men: 60kg | Ladies: 35kg
7 x DEADLIFTS
7 x HANG CLEANS
7 x PUSH PRESS/JERK
RX+ weights
M: 70kg | L: 45kg
TIME WK 1
(Note: All 3 exercises count
as ONE round)
ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A
7 X DB DEADLIFT
7 X DB HANG CLEAN
7 X DB PUSH PRESS
MEN: 2 x 25-30kg DB
LADIES: 2 x 12-14kg DB
RX+ M: 32kg Each | L: 15kg
Each
TIME WEEK 1:
TIME WK 6:
Please Remember these weights are Ideal weights HOWEVER scale down if needed, 25-35kg means choose any w
(Rest 5-10mins Before Next workout)
WORKOUT 2: 15mins AMRAP
ORDER
1A
1B
1C
1A 1B 1C COUNTS AS 1
ROUND.
EXERCISES
5x PULL UPS
10x PUSH UPS
15x SQUATS
SCORE WK 1:
SCORE WK 6:
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
DAY 7
END OF TEST WEEK / REST DAY
AY 1
BIC TEST
d 1=10 Burpeesk Round 2 =Row and 12 Burpees .. Till
ORY WORK
WEIGHT
REST
60s
60s
M: 2 x 40-50kg |
L: 2 x 15-20kg
60s
M: 2 x 30kg |
L: 2 x 12-15kg
NT SQUAT
ax,
WEIGHT WK 6
proving Front Rack Mobility)
PUSH PRESS
WEIGHT WK 6
WEIGHT USED
G LEG RAISES
SCORE WK 6
L TREADMILL /OUTDOOR)
TIME WK 6:
Flush the Legs)
IONAL OR SUMO)
60-90secs Between SETS
WEIGHT WK6
BELL) CHEST PRESS
WEIGHT WK6
WORK
TEMPO
REST
2sec
2sec
45-60s
45-60s
3sec
3sec
45-60s
45-60s
SCORE WK 6:
WEIGHT
LL SQUAT
WEIGHT WK 6
MILITARY PRESS
ST
WEIGHT WK 6
LING
then another set with the weight that will be used
TIME WK 6
F YOU STRUGGLE WITH A BARBELL.
5kg means choose any where between these 2 weights
kout)
RAP
Flush the Legs)
WEEK / REST DAY
DAY 8
LEGS & ACCESS
WARM UP
500m Row OR Run As
quick as you can
30 x squats as quick as
you can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying
Hyperextensions
EXERCISE
ORDER
SETS
1st
1
FRONT SQUAT
2nd
3rd
4th
1st
2
BARBELL HIP THRUSTS
2nd
3rd
4th
3
DB SPLIT SQUATS
OR USE A BARBELL
1st
2nd
3rd
4th
4
BARBELL BOX STEP UPS
MEN: 20-24" BOX
LADIES 18-20" BOX
1st
2nd
3rd
4th
5
BARBELL GOOD
MORNINGS
1st
2nd
3rd
METCON FINISHER
3 ROUNDS FOR TIME
1A
1B
1C
EXERCISE
WEIGHTS
1min LEG ONLY BIKE
MEN: 2 x 25kg DB
20 X DB DEADLIFTS
LADIES: 2 x
10-12Kg DB
20STEPS DB WALKING
LUNGES OR CAN DO
ALTERNATING IN ONE
SPOT
ADD AN EXTRA ROUND OR 2 IF TIME
DAY 9
CHEST/TR
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
1
EXERCISE
SETS
INCLINE BENCH PRESS
1st
(Use DB if you have issues with
Barbell bench)
2nd
3rd
4th
1st
2
LYING TRICEPS EXTENSION
(USING EZ BAR OR DB)
2nd
3rd
4th
3
WEIGHTED TRICPES DIPS
1st
2nd
3rd
4th
4
5
FLAT BENCH DB CHEST PRESS
1st
2nd
3rd
CABLE TRICPES OVER HEAD
EXTENSION
1st
(IF NO CABLE CHANGE TO DB
OVER HEAD EXT)
2nd
3rd
TABATA FINISHER
DEATH BY BURPEES
1min max burpees
DAY 10
BACK & B
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs
ORDER
EXERCISE
SETS
1st
1
WEIGHTED PULL UPS
Perform Negatives or assisted
with Bands if needed
2nd
3rd
4th
2
BARBELL BICEP CURLS
1st
2nd
3rd
4th
3
PENDLAY ROWS
1st
2nd
3
PENDLAY ROWS
3rd
4th
4A
LAT PULL DOWN
1st
2nd
3rd
4th
4B
HEAVY HAMMER CURLS
1st
2nd
3rd
4th
5
Bench Pull Over
1st
2nd
3rd
DEATH BY DE
METCON
15Mins AMRAP
1A
1B
EXERCISE
20cal Rower OR 400m Run
1 DEVIL PRESS LADDER **
holding 2 DB Perform;
Burpee
into a Push up
then a DOUBLE DB Snatch
This is a Devils Press
DB WEIGHTS
M: 2 X 22.5kg
L: 2 X 10-12kg
**Rules: Perform 20cal row and 1 Devil Press this counts as 1 Round, you will then increase th
20cal Row and 2 Devil Press, 3rd Round = 20cal Row and 4 Devi
DAY 12
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
SHOULDERS
ORDER
EXERCISE
1
BARBELL PUSH PRESS
(USE DB IF AN ISSUE WITH
BARBELLS)
SEATED UNSUPPORTED
LATERAL RAISES
2
3
SEATED ARNIE PRESS
SETS
1st
2nd
3rd
4th
1
2nd (DROPSET)
3rd (DROPSET)
1st
2nd
3rd
4th
4A
CHEST SUPPORT FRONT RAISES
BENT OVER LATERALS RAISES
4B
OR MACHINE REVERSE FLYS
METCON
15Mins TIME CAP
1st
2nd
3rd
1st
2nd
3rd
"BYE BYE SHO
EXERCISES
1A
50 DOUBLE UNDERS /OR 80
SINGLES
1B
10 X DB HANG SNATCHES (5
Each Side)
1C
20 STEPS SINGLE ARM DB
OVER HEAD WALKING LUNGES
ONE DB NEEDED
M: 22.5kg |
L: 10-12kg
RULES: You have 15mins to complete ALL 5 rounds if the time is up and you h
DAY 13
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
LEGS (POSTERIOR CHAIN
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions
ORDER
1
EXERCISE
ROMANIAN DEADLIFTS
SETS
1st
2nd
3rd
4th
1st
2nd
2A
LYING LEG CURLS
3rd
4th
1st
2B
(FRONT FOOT ELEVATE) SPLIT
SQUAT
2nd
3rd
4th
3
BARBELL SPLIT STANCE
DEADLIFT (BARBELL)
You can use a DB as Alternative
1st
2nd
3rd
1st
4
STANDING CALF RAISES
2nd
3rd
FINISHER
1A
EXERCISE
LEG ONLY BIKE (NO HOLDING
ON TO THE HANDLE)
REPS /TIME
60SEC SPRINT
1B
DB DEADLIFT
( M:2 x 25KG | L: 2 x 12KG)
12
1C
DB ALTERNATING BOX STEP
UPS
12
( M:2 x 25KG | L: 2 x 12KG)
LEGS & ACCESSORY WORK
REPS
12
8 (@70% 1RM
5 (@80% 1RM
3 (@90%1RM
TEMPO
3sec
2sec
2sec
1sec
REST(s)
60s
90s
90s
90s
10
8
6
6
3sec
3sec
3sec
3sec
60s
60s
60s
60s
10 EACH LEG
10 EACH LEG
8 EACH LEG
8 EACH LEG
3sec
3sec
3sec
3sec
60s
60s
60s
60s
10
10
10
10
1sec
1sec
1sec
1sec
60-90s
60-90s
60-90s
60-90s
10
10
10
2sec
2sec
2sec
60s
60s
60s
METCON FINISHER
WEIGHTS
RX+ WEIGHTS
TIME:
MEN: 2 x 30kg DB
LADIES: 2 x 15Kg DB
D AN EXTRA ROUND OR 2 IF TIME PERMITS
CHEST/TRICEPS
REPS
TEMPO
REST(s)
10 WARM UP SET
1sec
45s
8 (@ 70% 1RPM)
3sec
60s
6 (@ 80% 1RPM)
3 (@90-95%1RPM)
2sec
1sec
90s
90s
10 WARM UP SET
1sec
45s
10
8
8
3sec
3sec
2sec
60s
60s
60s
10 WARM UP SET
8
4
3
1sec
3sec
2sec
2sec
45s
60s
60s
60s
WEIGHTS
10
10
10
5sec
4sec
3sec
60s
60s
60s
10
4sec
45s
8
3sec
45s
8
3sec
45s
TABATA FINISHER
1mins rest
8 x Rounds
RX+
Use a Weighted Vest
or add an extra 2 rounds
BACK & BICEPS
REPS
TEMPO
REST
10 Warm up set
3sec
45s
8
2sec
60s
8
8
2sec
2sec
60s
60s
12-15 Warm up set
12
8
6
1sec
3sec
3sec
3sec
45s
60s
60s
60s
10-12 Warm up set
5
1sec
2sec
45s
60s
WEIGHTS
5
5
2sec
2sec
60s
60s
10-12 Warm Up set
8
8
8
1sec
3sec
3sec
4sec
0
0
0
0
10-12 Warm up set
10
8
6
1sec
4sec
5sec
6sec
45s
60s
60s
60s
10
10
10
3sec
4sec
5sec
45s
45s
45s
DEATH BY DEVIL PRESS
RX+ WEIGHT
SCORE:
M: 2 X 25-27.5kg
L: 2 X 15kg
Round, you will then increase the Devil Press by TWO each Round. EXAMPLE: 2nd round would be
rd Round = 20cal Row and 4 Devil Press and so on.... till 15 mins is up
SHOULDERS
REPS
TEMPO
REST(s)
10-12 Warm up
10 (@70%1RM)
6 (@80% 1RM)
3 (@90% 1 RM)
1sec
2sec
2sec
2sec
45sec
45-60sec
60sec
60sec
10
8X8
8X8
3sec
3sec
3sec
45s
45s
45s
10-12 Warm up set
8
6
6
1sec
3sec
2sec
2sec
45s
60s
60s
60s
15
12
12
12
12
12
2sec
2sec
3sec
3sec
3sec
3sec
0
0
0
45s
45s
45s
"BYE BYE SHOULDERS"
RX+ DB WEIGHT
SCORE:
M: 27.5 or 30kg
L: 15 kg
ounds if the time is up and you haven't finished, STOP and write down your score
LEGS (POSTERIOR CHAIN)
WEIGHTS
REPS
TEMPO
REST (s)
1 WARM UP SET
6 (@70% 1RM)
3 (@ 90% 1RPM)
1sec
2sec
2sec
2sec
45s
60s
60s
60s
WARM UP SET
10
1sec
3sec
0
0
8
4sec
0
6
5sec
0
12 EACH LEG
2sec
45s
10 EACH LEG
10 EACH LEG
10 EACH LEG
3sec
3sec
4sec
60s
60s
60s
10 EACH LEG
3sec
45s
10 EACH LEG
3sec
45s
10 EACH LEG
3sec
45s
12
3sec
30s
12
4sec
30s
12
5sec
30s
10 (@60% 1RPM)
FINISHER
4 ROUNDS FOR TIME;
(ADD EXTRA 1-2
ROUNDS IF TIME
PERMITS)
WEIGHTS
TIMETABLE
DAY 8
DAY 9
DAY 10
OFF
DAY 11
DAY 12
DAY 13
DAY 14
WEIGHTS
OFF
WEIGHTS
WEIGHTS
nd round would be
e
WEIGHTS
WEIGHTS
DAY 15
LEGS ANTERIOR
WARM UP
500m Row OR BIKE
30 x squats as quick as you
can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying Hyperextensions
ORDER
EXERCISE
SETS
REPS
STANDING CALF RAISES
3
12
1st
20-30STEPS
2nd
3rd
20-30STEPS
20-30STEPS
LEG EXTENSIONS
1st
50reps (quick as
you can)
*If you can't perform this add
more sets to other exercises
2nd
10
3 (DROPSET)
8x8x8
1st
2nd
3rd
4th
20
15 (50% 1RPM)
12 (@60% 1RPM)
12 (@60% 1RPM)
1st
2nd
3rd
12 each leg
12 each leg
10 each leg
1A
(ON A MACHINE OR HOLDING
DB TO ONE SIDE)
WALKING DB LUNGES
1B
2
3A
3B
Can be Done Alternated in one
spot
TEMPO BARBELL SQUATS
DB SPLIT SQUATS
3B
METCON
1A
1B
1C
DB SPLIT SQUATS
4th
10 each leg
DB WEIGHT
M: 2 X 25kg
L: 2 x 10-12kg
RX+ DB WEIGHT
M: 27.5 - 30kg
L: 15kg
"BYE BYE L
60sec Bike Or Rower
40 Squats
20 DB walking lunges
ADD AN EXTRA ROUND IF NEEDED
DAY 16
CHEST/TRICEPS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
1
EXERCISE
SETS
REPS
NORMAL PUSH UPS
ELBOWS IN PUSH UPS
NORMAL PUSH UPS
1st
2nd
3rd
20
10
10
ELBOWS IN PUSH UPS
4th
10
1st
2nd
3rd (dropset)
12
10
10x10x10
1st
10
2nd
10
3rd
10
CABLE FLYS
1st (Dropset)
10x10x10
(Alternative; Incline Bench DB
Flys)
2nd (Dropset)
10x10x10
CABLE ROPE TRICEPS OVER
HEAD EXT
1st (Dropset)
10x10x10
2A
INCLINE DB CHEST PRESS
2B
PLANK PRESS
(ALTERNATIVE, DB ELBOWS IN
PUSH UPS)
3A
3B
3B
4
(Alternative; Seated Over head
Triceps Ext)
2nd (Dropset)
10x10x10
WIDE DIPS (Focusing on chest)
NARROW DIPS (Triceps focus)
WIDE DIPS (Focusing on chest)
NARROW DIPS (Triceps focus)
1st
2nd
3rd
4th
8
8
8
8
(Perform these weighted if
possible)
FINISHER
"CORE OF S
EXERCISE
REPS
SETS
1A
Stability Ball Jackknife (Or TRX
Jackknife)
10
2
1B
1C
1D
Stability Ball Rollouts (Or Trx
Superman)
Alternating Superman Plank
Hollow Hold
10
10
20-30sec
2
2
2
DAY 17
BACK & BICEPS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula retractions
10 x Banded Pull Aparts
10 x Banded Pull downs
ORDER
EXERCISE
SETS
REPS
1A
CABLE PULL OVER
(Alternative; Bench Pull Over)
1st
2nd
3rd (dropset)
15
12
8x8x8
1st
2nd
3rd (Dropset)
15
12
8x8x8
1B
CABLE ROPE BICEP CURLS
(Alternative Standing DB curls)
PULL UPS
1st
12
2nd
3rd
Till Failure
Till Failure
LYING INCLINE DB BICEP CURLS
1st
2nd (Dropset)
3rd (Dropset)
12
10x10
10x10
3B
SINGLE ARM DB ROWS
1st
2nd
3rd
12
12
12
4A
LAT PULL DOWNS
1st (Dropset)
2nd (Dropset)
12x12
12x12
4B
SEATED HAMMER CURLS
1st (Dropset)
2nd (Dropset)
10x10
10x10
2
3A
(use Resistance Bands) if
needed
FINISHER
12-15min EMOM
ROWING E
1st Min
M: 15cal Row
L: 12cal Row
2nd Min
M: 10 Burpees
L: 8 Burpees
NOTE: You can add extra minutes if you need to, you must have atleast 20secs rest before the next round if not red
you can also add a few more reps to the Burpees if you feel they a
DAY 19
WARM UP
500m Row OR Run As quick
as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
LEGS (POSTERIOR CHAIN
ORDER
1
EXERCISE
SETS
REPS
Banded KB/DB GOBLET SQUAT
1st
10
(can be done without the Band)
2nd
10
3rd
10
1st
2A
PAUSE DEADLIFT
(OR Pause SUMO)
2nd
3rd
4th
1st
2B
3
4
12 warm up set
12 (@50% 1RM)
10 (@60% 1RM)
8 (@70% 1RM)
2nd
3rd
12 each leg
10 each leg
10 each leg
4th
10 each leg
1st
2nd
3rd
12 Warm up set
10
10
4th
10
BARBELL STEP UPS
1st
10 Each leg
Complete all 10 reps on one leg
First before swapping to the
other leg
2nd
11 Each leg
3rd
12 Each leg
DEFICIT DB/KB REVERSE
LUNGES
BARBELL HIP THRUSTS
FINISHER
1A
1B
DAY 20
20cal Row or Devil BIKE
DB WEIGHT
10 X DB Clean and Press (5 Each M: 25 - 27.5kg |
Side)
L: 10 - 12kg
5 ROUNDS
SHOULDERS/ABS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Lying Y raises
10 Banded Scapula retractions
10 Banded Pull Aparts
10 DB rotator Cuff Rotations
ORDER
1
2
3A
EXERCISE
SETS
REPS
STANDING MILITARY PRESS
1st
2nd
3rd
4th
10-12 Warm up
15 (50% 1RM)
12 (60% 1RM)
12 (70% 1RM)
1st
2nd
3rd (dropset)
10
10
10X10
1st
10-12 Warm up
set
2nd
20
3rd (Dropset)
15 x 10
4th (Dropset)
12 x 10
CABLE FACE PULLS (Use
Resistance band if no Cable)
SEATED DB SHOULDER PRESS
3B
DB LATERAL RAISES
2nd
3rd (Dropset)
4th (Dropset)
10-12 Warm up
set
15
15x 10
15x10
4A
BENT OVER LATERAL RAISES
OR MACHINE REVERSE FLYS
4B
CHEST SUPPORTED FRONT
RAISES
1st
2nd
3rd
1st
2nd
3rd
15
12
10
15
12
10
1st
ABS CIRCUIT
1A
1B
1C
1D
1E
EXERCISE
HANGING LEG RAISES
BANDED WOOD CHOP (CAN
USE A CABLE MACHINE)
SIDE PLANK TWIST
SIDE PLANK LEG RAISES
TOE TOUCHES
REPS
10
SETS
2
10 each side
2
10 each side
10 each side
10
2
2
2
S ANTERIOR
TEMPO
REST(s)
3sec and 1sec
pause/squeeze at the top
of the movement
0
2sec
60s
2sec
2sec
60s
60s
*
60-90s
4sec
60s
3sec
60s
2sec
3sec down and 3 sec up
4sec down and 2sec up
5sec and 1 sec up
0
0
0
0
3sec
3sec
4sec
90s
90s
90s
WEIGHTS
4sec
90s
"BYE BYE LEGS"
TIME:
4 ROUNDS TOTAL
ROUND IF NEEDED
ST/TRICEPS
TEMPO
REST(s)
Quick as you can
3sec
4sec
30s
30s
30s
5sec
30s
3sec
3sec
3sec
0
0
0
4sec
45-60s
4sec
45-60s
4sec
45-60s
3sec
0
4sec
0
3sec
45-60s
WEIGHTS
4sec
45-60s
2sec
2sec
3sec
3sec
60
60
60
60
"CORE OF STEEL"
REST
0
0
0
45s
K & BICEPS
TEMPO
REST
2sec
4sec
4sec
0
0
0
2sec
3sec
4sec
45
60
60
WEIGHTS
2sec
45-60s
3sec
3sec
45-60s
45-60s
3sec
3sec
4sec
0
0
0
2sec
3sec
3sec
45s
45s
45s
3sec
3sec
0
0
4sec
4sec
45s
45s
ROWING EMOM
RX+
M; 20cal Row
L: 15cal Row
12 Burpees
10 Burpees
next round if not reduce the cal ories ,by 1 or 2, also you can increase the cals by 1/2 if needed,
pees if you feel they arent challenging enough.
STERIOR CHAIN)
TEMPO
REST (s)
3sec
60s
4sec
60s
4sec
60s
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
2sec
2sec
2sec
90s-2mins
90s-2mins
90s-2mins
2sec
90s - 2mins
2sec
3sec
4sec
45-60s
45-60s
45-60s
4sec
45-60s
3sec
60s
3sec
60s
3sec
60s
WEIGHTS
SHER
ULDERS/ABS
TIME:
RX+
30 Cal Row
10 DB CLEAN + PRESS
M: 30-32kg
L: 12-15kg
CIRCUIT
TEMPO
REST
1sec
2sec
3sec
4sec
45sec
60sec
60sec
60sec
3sec
4sec
4sec
45s
45s
45s
0
2sec
0
3sec
0
4sec
0
1sec
45s
2sec
3sec
4sec
60s
60s
60s
2sec
2sec
3sec
3sec
3sec
3sec
0
0
0
45s
45s
45s
WEIGHTS
REST
0
0
0
0
45-60s
TIMETABLE
DAY 15
DAY 16
DAY 17
OFF
DAY 18
DAY 19
DAY 20
DAY 21
OFF
DAY 22
FUNCTIONAL TRAININ
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
ORDER
EXERCISE
SETS
1
DB/KB TURKISH GET UPS
2
2
PISTOL SQUATS (Alternative; Box pistol
Squats)
3
3A
KB/DB SINGLE ARM OVER HEAD LUNGES
3
3B
KB FRONT RACK CARRIES
3
4
BIRD DOG ROWS
3
5
DB FARMERS CARRY
3
METCON
ORDER
EXERCISE
DB WEIGHTS
1A
10 x DB THRUSTERS
M: 2 x 22.5KG ,
L: 2 x 10-12KG
1B
400m Run
(Alternative; 25 Cal Assault Bike OR
500m Rowing )
DAY23
FULL BODY WORKOUT
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
EXERCISE
SETS
1A
FRONT SQUATS
1st
2nd
1B
DB ALTERNATE LUNGES
1st
2nd
DB SPLIT STANCE DEADLIFTS
1st
2nd
INCLINE DB CHEST PRESS
1st
2nd (Dropset)
2B
DB LATERAL RAISES
1st
2nd (Dropset)
2C
CHEST SUPPORT DB ROWS
1st
2nd (Dropset)
BARBELL CURLS
1st
2nd
ELBOWS CLOSE TRICEPS DIPS
1st
(Alternative; Bench Dips OR Cable push
down)
2nd
3C
STANDING DB SINGLE ARM SHOULDER
PRESS
(ELBOWS IN)
1st
2nd
4A
CABLE FLYS
ORDER
1C
2A
3A
3B
1st
4A
CABLE FLYS
4B
CABLE PULL OVER
4C
PUSH UPS
2nd
1st
2nd
1st
2nd
DAY 24
ACTIVE RECOVERY
TIME
Pick ONE;
RUNNING
/CYCLE/ROWING
A. 5km Run (Outdoors or 1% incline
on Treadmill Or a True Runner)
B. 10-15km Bike
C. 5km Rowing Moderate Pace (at 1920 stroke per minute, Rest 60secs
every 1000m)
MOBILITY 101
1
2
Shoulder Cars
Standing Hip Cars
3
Reverse Plank + Hold
4
Jefferson Curl
Lying Banded Dead Bugs
Med Ball thoracic Spine Stretch
Cow Cat Stretch
Scapula Push ups
Pigeon Stretch
Ankle Rotations
5
6
7
8
9
10
x5 Each Side
x 5 Each side
x 5 Hold for 10sec
each rep
x5
x 10 each side
90sec-2mins
x 10
x 10
60sec each side
10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST )
DAY 26
BARBELL CYCLING / CONDIT
WARM UP/ PREP WORK
12
12
500m Row @70% effort
(15kg) Med Ball Slams OR kb swings
Banded Scapula Retractions X12
5
6
12
12
10
12
Walkouts
Burpees into Explosive Jump
COSSACK SQUATS
GORRILA SQUATS
BARBELL JEFFERSON CURL
BARBELL CLEAN AND PRESS
WORKOUT 1 - DT
1A
EXERCISE (BARBELL)
12 x DEADLIFTS
1B
9 x HANG CLEANS
1C
6 x PUSH PRESS
DB ALTERNATIVE
1A
(USING 2 X DB)
12 DEADLIFTS
1B
1C
9 HANG CLEANS
6 PUSH PRESS
WORKOUT 2
12mins TIME CAP
ROUNDS
5
ROUNDS
5
DOUBLE UNDERS AND DEATH
EXERCISE
BOX HEIGHT
50 X DOUBLE UNDERS / 80 SINGLES
5 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
7 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
M: 24"| L: 20"
COOL DOWN
10 Mins on a Bike at very easy/steady pace
DAY27
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
FULL BODY WORKOUT
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
ORDER
EXERCISE
SETS
1A
TEMPO BARBELL SQUATS
1st
2nd
1B
DB ALTERNATE LUNGES
1st
2nd
1C
DB SPLIT STANCE DEADLIFTS
1st
2nd
BARBELL PUSH PRESS
1st
2nd
2B
PUSH UPS
1st
2nd
2C
CHEST SUPPORT DB ROWS
1st
2nd (Dropset)
3A
BARBELL CURLS
3B
ELBOWS CLOSE TRICEPS DIPS
(Alternative; Bench Dips OR Cable push
down)
2A
3C
STANDING DB SINGLE ARM SHOULDER
PRESS
(ELBOWS IN)
4A
PULL UPS
4B
DB LATERAL RAISES
4C
PUSH UPS
1st
2nd
1st
2nd
1st
2nd
1st
2nd
1st
2nd
1st
2nd
CTIONAL TRAINING
TIMETABLE
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
REPS
REST
5 (each side)
60s
10 (each side)
45-60sec
20 (swap arms
after 10 steps)
0
15-20 steps
45s
10 EACH SIDE
45s
20steps
45-60sec
RX+ WEIGHTS
M: 2 x 27.5KG ,
L: 2 x
12-15KG
WEIGHTS
TIME:
5 ROUNDS FOR
TIME
Y WORKOUT
REPS
TEMPO
REST(s)
10 (@70% 1rm)
6 (@80% 1rm)
3sec
3sec
0
0
10
10
1sec
1sec
0
0
10 each Leg
10 each Leg
3sec
3sec
90s
90s
12
10x10
3sec
4sec
0
0
12
10x10
3sec
4sec
0
0
12
10x10
2sec
2sec
90s
90s
10
10
3sec
4sec
0
0
10
3sec
0
0
4sec
0
10
10
3sec
3sec
90s
90s
10
3sec
0
WEIGHTS
10
10
10
10
10
RECOVERY
MOBILITY PLAYLIST )
YCLING / CONDITIONING
3sec
3sec
3sec
3sec
3sec
0
0
0
90s
90s
DT
WEIGHT
RX+
M: 55-60kg
M: 70kg
L: 25kg
L: 40kg
TIME:
7 X ROUNDS
WEIGHT
RX+
M: 2 X 20-25kg
M: 2 x 30kg
L: 2 X 10-12kg
L: 2x 15kg
7 X ROUNDS
NDERS AND DEATH DROPS
RX+
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
10 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
12 X BURPEES BOX JUMP OVER
sy/steady pace
Y WORKOUT
TIME:
REPS
TEMPO
REST(s)
10 (60% 1rm)
6 (70% 1rm)
5sec
5sec
0
0
10
10
1sec
1sec
0
0
10 each Leg
10 each Leg
3sec
3sec
90s
90s
12 (@70% 1rm)
10 (80% 1rm)
2sec
3sec
0
0
12 -- 15 reps
12 -- 15 reps
3sec
4sec
0
0
12
10x10
2sec
2sec
90s
90s
10
10
10
3sec
3sec
3sec
0
0
0
0
4sec
0
10
3sec
90s
10
4sec
90s
10
10
10
10
10
10
1sec
1sec
3sec
4sec
3sec
4sec
0
0
0
0
90s
90s
WEIGHTS
TIMETABLE
OFF
OFF
DAY 29
LEGS & ACCESSORY WORK
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions
EXERCISE
ORDER
1
2
3
4
5
BARBELL SQUAT
BARBELL HIP THRUSTS
SETS
1ST
2ND
3RD
4TH
1ST
2ND
3RD
4TH
DB SPLIT SQUATS
OR USE A BARBELL
1ST
2ND
3RD
4TH
BARBELL BOX STEP UPS
MEN: 20-24" BOX
LADIES 18-20" BOX
1ST
2ND
3RD
4TH
BARBELL GOOD
MORNINGS
(ALTERNATIVE:
BANDED HIP HINGE)
1ST
2ND
3RD
METCON FINISHER
3 ROUNDS FOR TIME
EXERCISE
WEIGHTS
1
2
3
1min LEG ONLY BIKE
MEN: 2 x 25kg DB
EACH
20 X DB DEADLIFTS
LADIES: 2 x 1012Kg
20 X ALTERNATE REVERSE
LUNGES
DAY 30
CHEST/TRICEPS
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
EXERCISE
SETS
1st
1
INCLINE BENCH PRESS
(Use DB if you have issues
with Barbell bench)
2nd
3rd
4th
1st
2
LYING TRICEPS EXTENSION
(USING EZ BAR)
2nd
3rd
4th
1st
3
4
WEIGHTED TRICPES DIPS
FLAT BENCH DB CHEST
PRESS
2nd
3rd
4th
1st
2nd
3rd
5
CABLE TRICPES OVER HEAD
EXTENSION
1st
(IF NO CABLE DO DB OVER
HEAD EXT)
2nd
3rd
TABATA FINISHER
DEATH BY PUSH UPS
30sec Push ups
DAY 31
BACK & BICEPS
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs
ORDER
EXERCISE
SETS
1st
1
WEIGHTED PULL UPS
Perform Negatives or
assisted if needed
2nd
3rd
4th
2
3
BARBELL BICEP CURLS
1st
2nd
3rd
4th
PENDLAY ROWS
1st
2nd
3rd
4th
1st
4A
LAT PULL DOWN
4A
LAT PULL DOWN
4B
HEAVY HAMMER CURLS
5
BENCH PULL OVER
2nd
3rd
4th
1st
2nd
3rd
4th
1st
2nd
3rd
DEATH BY DEVIL
METCON
12-15mins AMRAP
1A
1B
EXERCISE
DB WEIGHTS
20cal ROWER OR 400m RUN
M: 2 X 22.5
DB DEVIL PRESS LADDER **
L: 2 X 10-12KG
(Crossliftr Training Youtube
page for the demo of a DB
DEVIL PRESS)
**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you will then i
DAY 33
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
SHOULDERS
EXERCISE
SETS
PUSH PRESS
1st
2nd
3rd
4th
SEATED UNSUPPORTED
LATERAL RAISES
1st
2nd
3rd
4th
3
SEATED ARNIE PRESS
1st
2nd
3rd
4th
4A
CHEST SUPPORT FRONT
RAISES
1st
2nd
3rd
ORDER
1
2
4B
BENT OVER LATERALS
RAISES
OR MACHINE REVERSE FLYS
METCON
15mins TIME CAP
1A
50 DOUBLE UNDERS /OR
80 SINGLES
1B
10 X DB HANG SNATCHES
(5 Each Side)
1C
20 STEPS SINGLE ARM DB
OVER HEAD WALKING
LUNGES
1st
2nd
3rd
"BYE BYE SHOU
ONE DB NEEDED
M: 22.5kg |
L: 10-12kg
RULES: You have 15mins to complete ALL 5 rounds if the time is up and you haven't
DAY 34
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
LEGS (POSTERIOR CHAIN)
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions
EXERCISE
SETS
1
ROMANIAN DEADLIFTS
1st
2nd
3rd
4th
2A
LYING LEG CURLS
(Alternative would be DB
Stiff Leg Toe Elevated RDL
1st
2nd
3rd
4th
ORDER
1st
2B
3
FRONT FOOT ELEVATED
REVERSE SPLIT SQUAT
2nd
3rd
4th
BARBELL SPLIT STANCE
DEADLIFT
1st
You can use a DB as
Alternative
2nd
3rd
4
STANDING CALF RAISES
1A
EXERCISE
20cal Row Or 20cal Devil
Bike
1st
2nd
3rd
FINISHER
1B
12 x DB CLEAN AND PRESS
(6 each side, can alternate
also)
DB WEIGHT
M: 25kg
L: 10-12kg
LEGS & ACCESSORY WORK
REPS
12
8 (@70% 1RM
5 (@80% 1RM
3 (@90%1RM
TEMPO
3sec
2sec
2sec
1sec
REST
60s
90s
2mins
3mins
10
8
6
6
3sec
3sec
3sec
3sec
60s
60s
60s
60s
10 EACH LEG
10 EACH LEG
8 EACH LEG
6 EACH LEG
3sec
3sec
2sec
2sec
60s
60s
60s
60s
10
10
10
10
1sec
1sec
1sec
1sec
60-90s
60-90s
60-90s
60-90s
10
10
10
2sec
2sec
2sec
60s
60s
60s
METCON FINISHER
RX+ WEIGHT
TIME:
WEIGHTS
M: 27.5 - 30kg
L: 2 X 14-15kg
CHEST/TRICEPS
REPS
TEMPO
REST
10 warm up
1sec
30s
8 (@ 70% 1RPM)
3sec
60s
5 (@ 80% 1RPM)
3 (@90-95%1RPM)
2sec
1sec
90s
90s
10 WARM UP SET
1sec
30s
10
8
8
3sec
3sec
2sec
60s
60s
60s
10 LIGHT WARM UP SET
1sec
30s
8
4
3
3sec
2sec
2sec
60s
60s
60s
10
5sec
60s
10
10
4sec
3sec
60s
60s
WEIGHTS
10
4sec
60s
8
3sec
60s
8
3sec
60s
TABATA FINISHER
15secs Rest
8 rounds
RX+
Use a Weighted Vest
or add an extra 2 rounds
BACK & BICEPS
REPS
TEMPO
REST(S)
10 Warm up set
3sec
45s
8
2sec
60s
8
8
2sec
2sec
60s
60s
12-15 Warm up set
12
6
6
1sec
3sec
3sec
3sec
45s
60s
60s
60s
10-12 Warm up set
6
6
6
1sec
2sec
2sec
2sec
45s
60s
60s
60s
10-12 Warm Up set
1sec
45s
WEIGHTS
10
10
10
3sec
3sec
4sec
60s
60s
60s
10-12 Warm up set
10
8
6
1sec
4sec
5sec
6sec
45s
60s
60s
60s
10
10
10
3sec
4sec
5sec
45s
60s
60s
DEATH BY DEVIL PRESS
RX+ WEIGHT
**EXAMPLE OF HOW
THIS SHOULD GO
M: 2 X 25-27.5KG
1st round 20cal row + 2
Devil press
L: 2 X 15KG
2nd round, 20cal row +
4 Devil Press
SCORE:
3rd Round, 20cal row +
6 Devil press
4th Round, 20cal row +
8 Devil Press
Keep going till time is up
ess this counts as 1 Round, you will then increase the Devil Press by TWO EACH ROUND.
SHOULDERS
REPS
TEMPO
REST
10-12 Warm up
10 (@60% 1rpm)
6 (@80%1rpm)
3 (@90% 1rpm)
1sec
2sec
2sec
2sec
45sec
45-60sec
60sec
60sec
10
10
10
10
3sec
3sec
3sec
3sec
60s
60s
60s
60s
10-12 Warm up set
8
6
6
1sec
3sec
2sec
2sec
45s
60s
60s
60s
15
12
12
2sec
2sec
3sec
0
0
0
12
3sec
60s
12
12
3sec
3sec
60s
60s
"BYE BYE SHOULDERS"
RX+ WEIGHT
TIME COMPLETED:
M: 27.5 or 30kg
L: 14-15 kg
5 ROUNDS
5 rounds if the time is up and you haven't finished the STOP and write down your score
LEGS (POSTERIOR CHAIN)
WEIGHTS
REPS
TEMPO
REST (s)
1 WARM UP SET
10 @60% 1RM
6 @70% 1RM
3 @ 90% 1RM
2SEC
2SEC
2SEC
30s
60s
60s
60s
WARM UP SET
10
8
6
3SEC
4SEC
5SEC
0
0
0
12 EACH LEG
2SEC
60s
10 EACH LEG
10 EACH LEG
10 EACH LEG
3SEC
3SEC
4SEC
60s
60s
60s
10 EACH LEG
3SEC
60s
10 EACH LEG
3SEC
60s
10 EACH LEG
3SEC
60s
12
12
12
3sec
4sec
5sec
30s
30s
30s
FINISHER
RX+
TIME:
M: 27.5 - 30kg
5 ROUNDS FOR TIME;
L: 15-17.5kg
WEIGHTS
TIMETABLE
DAY 29
DAY 30
DAY 31
DAY 32
DAY 33
DAY 34
WEIGHTS
OFF
WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
RE DO TEST WEEK
DAY 35
DAY 36
37 - OFF
DAY 38
DAY 39
DAY 40
41 - OFF
DAY 42
FULL BODY WORKOUT
WARM UP
500M Row or Devil Bike
Quick as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
EXERCISE
SETS
REPS
BARBELL SQUATS
1st
2nd
10 (@50% 1rm)
10 (@50% 1rm)
1B
DB ALTERNATE LUNGES
1st
2nd
10
10
2A
INCLINE DB CHEST PRESS
1st
2nd
12
12
2B
CHEST SUPPORT DB ROWS
1st
2nd
12
12
3A
INCLINE DB BICEP CURLS
1st
2nd
10
10
3B
TRICEPS DB OVER HEAD
EXTENSION
(Alternative; PLANK PRESS)
1st
2nd
10
10
3C
STANDING DB SINGLE ARM
SHOULDER PRESS
(ELBOWS IN)
1st
2nd
10
10
4A
PULL UPS
1st
2nd
10
10
ORDER
1A
4B
HANGING OR LYING LEG
RAISES
1st
2nd
10
10
4C
BUTTERFLY SIT UPS
1st
2nd
10
10
ACTIVE RECOVERY
DAY 43
20min EMOM
1st Min
2nd Min
Rower Or Devil Bike
(M:12cal | L: 10Cal)
10 x Down ups (Burpees without the
jump at the top)
Rx+
30mins
MOBILITY 101
1
2
Shoulder Cars **
Standing Hip Cars **
x5 Each Side
x 5 Each side
3
Reverse Plank + Hold
x 5 Hold for
10sec each
rep
4
x5
Jefferson Curl
lying Banded Dead Bugs x 10 each side
5
6
7
8
9
10
Med Ball thoracic Spine
Stretch
Cow Cat Stretch
Scapula Push ups
Pigeon Stretch
Ankle Rotations
90sec-2mins
x 10
x 10
60sec each
side
10 each side
(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUBE.COM/OBIVI
DAY45
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
FULL BODY WORKOUT
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
ORDER
EXERCISE
SETS
REPS
1st
2nd
3rd
1st
2nd
3rd
10 (50%1rpm)
10 (50%1rpm)
10 (50%1rpm)
10
10
10
1A
FRONT SQUATS
1B
DB REVERSE ALTERNATE
LUNGES
2A
STANDING BARBELL PUSH
PRESS
1st
2nd
10
10
PUSH UPS
1st
2nd
12
12
3A
ROMANIAN DEADLIFTS
1st
2nd
12
12
3B
PLANK PRESS OR ELBOWS IN
PUSH UPS
1st
2nd
10
10
FLAT BENCH PRESS
1st
2nd
10
10
1st
2nd
10
10
1
1
2B
4A
4B
5
DB LATERAL RAISES
ADVANCE PLANK (Move
shoulders and arms further
away from the body)
(ALTERNATIVE; DO A NORMAL
PLANK)
6A
ALTERNATE SUPERMAN
PLANK
1
10
6B
SIDE PLANK TWIST
1
10 each side
DAY 47
SPRINT INTERVALS & MOBILITY
Treadmill/Trueform Runner/outdoor Running Intervals
WORK
REST
800m
400m
2min
200m
150m
200m
400m
800m
2min
TIME:
2min
2min
2min
2min
2min
Aim to keep a concistent time on your Sprints interval
MOBILITY 101
Shoulder Cars
Standing Hip Cars
Reverse Plank + Hold
Jefferson Curl
lying Banded Dead Bugs
Med Ball thoracic Spine
Stretch
Cow Cat Stretch
Scapula Push ups
Pigeon Stretch
Ankle Rotations
x5 Each Side
x 5 Each side
x 5 (Hold for 10sec each
rep)
x5
x 10 each side
90sec-2mins
x 10
x 10
60sec each side
10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST )
DY WORKOUT
TIMETABLE
DAY 42
DAY 43
DAY 44
DAY 45
DAY 46
DAY 47
DAY 48
TEMPO REST(s)
3sec
3sec
0
0
1sec
1sec
60s
60s
2sec
2sec
0
0
2sec
2sec
60s
60s
2sec
2sec
0
0
2sec
2sec
0
0
1sec
1sec
45-60s
45-60s
1sec
1sec
0
0
WEIGHTS
1sec
1sec
0
0
1sec
1sec
45-60s
45-60s
ERY
ON YOUTUBE.COM/OBIVINCENT
KOUT
TEMPO
REST(s)
3sec
3sec
3sec
2sec
2sec
2sec
0
0
0
60s
60s
60s
2sec
3sec
0
0
4sec
4sec
45-60s
45-60s
3sec
3sec
0
0
3sec
3sec
60s
60s
1sec
1sec
0
0
2sec
2sec
60s
60s
Hold for 60s
30s
1sec
0
1sec
0
WEIGHTS
MOBILITY
g Intervals
s interval
PLAYLIST )
TIMETABLE
OFF
OFF
OFF
DAY 49
LEGS ANTERIOR
WARM UP
500m Row OR BIKE
30 x squats as quick as you
can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying Hyperextensions
ORDER
EXERCISE
SETS
REPS
STANDING CALF RAISES
3
15
20 steps WALKING DB LUNGES
1st
20-30STEPS
Can be Done Alternated in one
spot
2nd
20-30STEPS
3rd
20-30STEPS
LEG EXTENSIONS
1st
50reps (quick as
you can)
*If you can't perform these add
more sets to other exercises
2nd
10
3rd (DROPSET)
8x8x8x8
BARBELL SQUATS
1st
2nd
3rd
4th
20
15 (50% 1RPM)
12 (@60% 1RPM)
12 (@60% 1RPM)
DB SPLIT SQUATS
1st
2nd
3rd
4th
12 each leg
12 each leg
12 each leg
12 each leg
1A
(ON A MACHINE OR HOLDING
DB TO ONE SIDE)
1B
2
3A
3B
METCON
"BYE BYE LEGS"
1A
1B
1min Leg Only Bike
30 Squats
1C
20 Alternating DB Box step ups DB:
M: 2 x 25kg,
(M:24" | L 20" BOX)
L: 2 x 10-12kg
4 ROUNDS
ADD AN EXTRA ROUND IF NEEDED
DAY 50
CHEST/TRICEPS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
EXERCISE
SETS
REPS
1
PUSH UPS
ELBOWS IN PUSH UPS
NORMAL PUSH UPS
ELBOWS IN PUSH UPS
1st
2nd
3rd
4th
20
10
10
10
1st
2nd
3rd (dropset)
12
10
10x10x10
1st
10
2nd
10
3rd
10
2A
2B
3A
3B
INCLINE DB CHEST PRESS
PLANK PRESS
(ALTERNATIVE; DB ELBOWS IN
PUSH UPS)
CABLE FLYS
1st (Dropset)
(Alternative; Incline Bench Flys) 2nd (Dropset)
10x10x10
10x10x10
CABLE ROPE TRICEPS OVER
HEAD EXT
1st (Dropset)
10x10x10
(Alternative; Seated DB Over
head Triceps Ext)
2nd (Dropset)
10x10x10
4
WIDE DIPS (Focusing on chest)
NARROW DIPS (Triceps focus)
WIDE DIPS (Focusing on chest)
NARROW DIPS (Triceps focus)
1st
2nd
3rd
4th
8
8
8
8
(Perform these weighted if
possible)
FINISHER
"CORE OF STEEL"
EXERCISE
1A
Stability Ball Jackknife (Or TRX
Jackknife)
1B
1C
1D
Stability Ball Rollouts (Or Trx
Superman)
Superman Plank
Hollow Hold
DAY 51
REPS
SETS
10
2
10
10
20-30sec
2
2
2
BACK & BICEPS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 x Scapula Pull ups
10 x Banded Pull Aparts
10 x Banded Pull downs
ORDER
EXERCISE
SETS
REPS
1A
CABLE PULL OVER
(Alternative; Bench Pull Over)
CABLE ROPE BICEP CURLS
(Alternative; Standing DB
curls)
1st
2nd
3rd (dropset)
1st
2nd
3rd (Dropset)
15
12
8x8x8
15
12
8x8x8
PULL UPS
1st
12
(Alternative; use Resistance
Bands)
2nd
Till Failure
1B
2
2
3rd
3A
3B
1st
LYING INCLINE DB BICEP CURLS 2nd (Dropset)
3rd (Dropset)
SINGLE ARM DB ROWS
4A
LAT PULL DOWNS
4B
SEATED HAMMER CURLS
12
10x10
10x10
1st
2nd
3rd
12
12
12
1st (Dropset)
2nd (Dropset)
12x12
12x12
1st (Dropset)
2nd (Dropset)
10x10
10x10
FINISHER
12-15min EMOM
Till Failure
ROWING EMOM
Calories on the Rower
M: 15cal
L: 12cal
RX+
M: 20cal
L: 15cal
NOTE: You can add extra minutes if you need to, you must have atleast 20secs rest before the next round if not
minute then continue.
DAY 53
LEGS (POSTERIOR CHAIN)
WARM UP
500m Row OR Run As quick
as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER
EXERCISE
SETS
REPS
1
2A
Banded KB/DB GOBLET SQUAT
1st
10
(can be done without the Band)
2nd
10
3rd
10
1st
12 warm up set
2nd
12 (50% 1RM)
3rd
8 (60% 1RM)
PAUSE DEADLIFTS
4th
2B
3
4
6 (70% 1RM)
DEFICIT DB/KB REVERSE
LUNGES
1st
2nd
3rd
4th
12 each leg
10 each leg
10 each leg
10 each leg
BARBELL HIP THRUSTS
1st
2nd
3rd
4th
12 Warm up set
10
10
10
BARBELL STEP UPS
1st
10 Each leg
(e.g Complete all 10 reps on
one leg First before swapping
to the other leg)
2nd
11 Each leg
3rd
12 Each leg
FINISHER
1A
1min (LEG ONLY ) BIKE or
400m Run
1B
20 X KB RUSSIAN SWINGS
M: 24 - 26Kg |L: 15-20kg
DAY 54
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
5 ROUNDS
SHOULDERS/ABS
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
1
2
2A
EXERCISE
SETS
REPS
BARBELL PUSH PRESS
1st
2nd
3rd
4th
10-12 Warm up
15 (50% 1RM)
12 (60% 1RM)
8 (70% 1RM)
1st
2nd
3rd (dropset)
10
10
10X10
1st
10-12 Warm up
set
20
15x 10
12 x 10
CABLE FACE PULLS (Use
Resistance band if no Cable)
SEATED DB SHOULDER PRESS
2nd
3rd (Dropset)
4th (Dropset)
2B
DB LATERAL RAISES
2nd
3rd (Dropset)
4th (Dropset)
10-12 Warm up
set
15
15x 10
15x10
3A
BENT OVER LATERAL RAISES
OR MACHINE REVERSE FLYS
3B
CHEST SUPPORTED FRONT
RAISES
1st
2nd
3rd
1st
2nd
3rd
15
12
10
15
12
10
1st
ABS CIRCUIT
1A
1B
1C
EXERCISE
Hanging Or Lying Leg raises
Banded Wood Chop (Or cable
machine)
Side plank Twist
REPS
10
SETS
2
10 each side
2
10 each side
2
1D
1E
Side Plank Leg Raises
Toe Touches
10 each side
10
2
2
RIOR
TIMETABLE
DAY 49
DAY 50
DAY 51- OFF
DAY 52
DAY 53
DAY 54
DAY 55 - OFF
TEMPO
REST
3sec and 1sec
pause/squeeze at the
top of the movement
0
2sec
60-90s
2sec
60-90s
2sec
60-90s
*
60-90s
4sec
60-90s
3sec
60-90s
2sec
3sec
4sec
4sec
0
0
0
0
3sec
3sec
3sec
3sec
60-90s
60-90s
60-90s
60-90s
WEIGHTS
"BYE BYE LEGS"
TOTAL TIME:
NEEDED
CEPS
TEMPO
REST
Quick as you can
3sec
4sec
5sec
30
30
30
30
3sec
3sec
3sec
0
0
0
4sec
60-90s
4sec
60-90s
4sec
60-90s
3sec
4sec
0
0
3sec
4sec
60s
60s
WEIGHTS
2sec
2sec
3sec
3sec
60
60
60
60
CORE OF STEEL"
REST
0
0
0
45
CEPS
TEMPO
REST
2sec
4sec
4sec
2sec
3sec
4sec
0
0
0
60
60
60
2sec
45s
3sec
60s
WEIGHTS
3sec
60s
3sec
3sec
4sec
0
0
0
2sec
3sec
3sec
60s
60s
60s
3sec
3sec
0
0
4sec
4sec
60s
60s
OWING EMOM
ore the next round if not reduce the calories by 1 or 2 .Or rest an extra
ue.
R CHAIN)
TEMPO
REST (s)
WEIGHTS
S/ABS
3sec
45s
4sec
45s
4sec
45s
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
Pause below the knee &
a 2 sec eccentric
0
2sec
2sec
2sec
2sec
60s
60s
60s
60s
2sec
3sec
4sec
4sec
60s
60s
60s
60s
3sec
60s
3sec
60s
3sec
60s
TIME:
TEMPO
REST
1sec
2sec
3sec
4sec
45s
60s
60s
60s
3sec
4sec
4sec
45s
45s
45s
2sec
3sec
4sec
0
0
0
1sec
45s
2sec
3sec
4sec
60s
60s
60s
2sec
2sec
3sec
3sec
3sec
3sec
0
0
0
60s
60s
60s
REST
0
0
0
WEIGHTS
0
60s
DAY 56
LEGS & ACCESSORY
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER
EXERCISE
1
FRONT SQUAT
2
3
4
5
HEAVY BARBELL HIP THRUSTS
SETS
1ST
2ND
3RD
4TH
1ST
2ND
3RD
4TH
HEAVY DB SPLIT SQUATS
(OR USE A BARBELL )
1ST
2ND
3RD
4TH
BARBELL BOX STEP UPS
MEN: 20-24" BOX
LADIES 18-20" BOX
1ST
2ND
3RD
4TH
BARBELL GOOD MORNINGS
1ST
2ND
3RD
METCON FINISHER
3 ROUNDS FOR TIME
1
2
3
EXERCISE
DB WEIGHTS
1min LEG ONLY BIKE
MEN: 2 x 25kg
DB EACH
20 X DB DEADLIFTS
LADIES: 2 x 12
- 15Kg
20 X ALTERNATE REVERSE LUNGES
DAY 57
CHEST/TRICE
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
EXERCISE
SETS
1st
1
INCLINE BENCH PRESS
(Use DB if you have issues with Barbell
bench)
2nd
3rd
4th
1st
2
3
LYING TRICEPS EXTENSION (USING EZ
BAR)
WEIGHTED TRICPES DIPS
2nd
3rd
4th
1st
2nd
3rd
4th
4
5
FLAT BENCH DB CHEST PRESS
1st
2nd
3rd
CABLE TRICPES OVER HEAD EXTENSION
1st
(IF NO CABLE DO DB OVER HEAD EXT)
2nd
3rd
TABATA FINISHER
DEATH BY BURPEES
1min max
burpees
DAY 59
BACK & BICE
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs
ORDER
1
2
EXERCISE
SETS
WEIGHTED PULL UPS
Perform Negatives or assisted if needed
1st
2nd
3rd
4th
BARBELL BICEP CURLS
1st
2nd
3rd
4th
1st
3
HEAVY PENDLAY ROWS
3
HEAVY PENDLAY ROWS
4A
LAT PULL DOWN
4B
HEAVY HAMMER CURLS
5
BENCH DB PULL OVER
2nd
3rd
4th
1st
2nd
3rd
4th
1st
2nd
3rd
4th
1st
2nd
3rd
DEATH
METCON
EXERCISE
12-15mins AMRAP
1A
1B
20cal ROWER OR 400m RUN
DEVIL PRESS LADDER **
DB WEIGHTS
M: 2 X 22.5
L: 2 X 10-12KG
holding 2 DB Perform;
Burpee
Push up
DOUBLE DB Snatch
This is a Devils Press
(Crossliftr YT page for the demo)
**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you w
DAY 60
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
SHOULDER
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups
ORDER
1
EXERCISE
SETS
PUSH PRESS
1st
2nd
3rd
4th
1st
2
3
SEATED UNSUPPORTED LATERAL RAISES
SEATED ARNIE PRESS
2nd
3rd
4th
1st
2nd
3rd
4th
1st
4A
CHEST SUPPORT FRONT RAISES
4B
BENT OVER LATERALS RAISES
OR MACHINE REVERSE FLYS
2nd
3rd
1st
2nd
3rd
METCON
"BYE BY
15mins AMRAP
EXERCISE
1A
50 DOUBLE UNDERS /OR 80 SINGLES
1B
10 X DB HANG SNATCHES (5 Each Side)
1C
20 STEPS SINGLE ARM DB OVER HEAD
WALKING LUNGES
ONE DB NEEDED
M: 22.5kg |
L: 10-12kg
RULES: You have 15mins to complete ALL 5 rounds if the time is up and you
DAY 61
LEGS (POSTERIOR C
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER
1
2A
EXERCISE
SETS
ROMANIAN DEADLIFTS
1st
2nd
3rd
4th
LYING LEG CURLS
1st
2nd
3rd
4th
1st
2B
3
4
FRONT FOOT ELEVATED REVERSE SPLIT
SQUAT
BARBELL SPLIT STANCE DEADLIFT
(BARBELL)
You can use a DB as Alternative
STANDING CALF RAISES
2nd
3rd
4th
1st
2nd
3rd
1st
2nd
3rd
FINISHER
1A
1B
EXERCISE
60sec LEG ONLY BIKE
10 x DB DEADLIFT
DB WEIGHT
M: 2 X 25-27.5kg
L: 2 X 12-15kg
LEGS & ACCESSORY WORK
REPS
12
8 (@70% 1RM
5 (@80% 1RM
3 (@90%1RM
TEMPO
3sec
2sec
2sec
1sec
REST
60s
90s
2mins
3mins
10
8
6
6
3sec
3sec
3sec
3sec
60s
60s
60s
60s
10 EACH LEG
10 EACH LEG
8 EACH LEG
6 EACH LEG
3sec
3sec
2sec
2sec
60s
60s
60s
60s
10
10
10
10
1sec
1sec
1sec
1sec
90s
90
90
90
10
10
10
2sec
2sec
2sec
60sec
60sec
60sec
METCON FINISHER
TIME:
CHEST/TRICEPS
REPS
TEMPO
REST
8 (@ 70% 1RPM)
3sec
60s
6 (@ 80% 1RPM)
3 (@90-95%1RPM)
2sec
1sec
90s
90s
10
8
8
3sec
3sec
2sec
60s
60s
60s
10 LIGHT WARM UP SET
8
4
3
3sec
2sec
2sec
60s
60s
60s
10 warm up set
10 WARM UP SET
10
10
10
5sec
4sec
3sec
60s
60s
60s
10
4sec
60s
8
8
3sec
3sec
60s
60s
TABATA FINISHER
1mins rest
8 x Rounds
RX+
Use a Weighted Vest
or add an extra 2 rounds
BACK & BICEPS
REPS
TEMPO
REST
10 Warm up set
8
8
8
3sec
2sec
2sec
2sec
60
60
60
12-15 Warm up set
12
6
6
1sec
3sec
3sec
3sec
60s
60
60
10-12 Warm up set
1sec
6
6
6
2sec
2sec
2sec
60s
60s
60s
10-12 Warm Up set
10
10
10
10-12 Warm up set
10
8
6
1sec
3sec
3sec
4sec
1sec
4sec
5sec
6sec
60s
60s
60s
10
10
10
3sec
4sec
5sec
60
60
60
0
0
0
DEATH BY DEVIL PRESS
RX+ WEIGHT
**EXAMPLE OF HOW THIS
SHOULD GO
M: 2 X 25-27.5KG
1st round 20cal row + 2 Devil
press
L: 2 X 15KG
2nd round, 20cal row + 4 Devil
Press
SCORE:
3rd Round, 20cal row + 6 Devil
press
4th Round, 20cal row + 8 Devil
Press
Keep going till time is up
ess this counts as 1 Round, you will then increase the Devil Press by TWO EACH ROUND.
SHOULDERS
REPS
TEMPO
REST
10-12 Warm up
10
6
3
1sec
2sec
2sec
2sec
45-60sec
60sec
60sec
10
3sec
60s
10
10
10
3sec
3sec
3sec
60s
60s
60s
10-12 Warm up set
8
6
6
1sec
3sec
2sec
2sec
60s
60s
60s
15
2sec
0
12
12
12
12
12
2sec
3sec
3sec
3sec
3sec
0
0
60s
60s
60s
"BYE BYE SHOULDERS"
RX+ WEIGHT
SCORE:
M: 27.5 or 30kg
w: 15 kg
5 rounds if the time is up and you haven't finished the STOP and write down your score
LEGS (POSTERIOR CHAIN)
REPS
TEMPO
REST (s)
1 WARM UP SET
10 @60% 1RPM
6 @70% 1RM
3 @ 90% 1RPM
2sec
2sec
2sec
60s
60s
60s
WARM UP SET
10
8
6
3sec
4sec
4sec
0
0
0
12 EACH LEG
2sec
60s
10 EACH LEG
10 EACH LEG
10 EACH LEG
3sec
3sec
4sec
60s
60s
60s
10 EACH LEG
3sec
60s
10 EACH LEG
10 EACH LEG
3sec
3sec
60s
60s
12
12
12
3sec
4sec
5sec
30s
30s
30s
FINISHER
TIME:
5 ROUNDS FOR TIME;
TIMETABLE
DAY 56
DAY 57
DAY 58
OFF
DAY 59
DAY 60
DAY 61
DAY 62
WEIGHTS
OFF
WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
DAY 63
FUNCTIONAL TRAINING
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
ORDER
EXERCISE
SETS
1
DB/KB TURKISH GET UPS
3
2
PISTOL SQUATS (Alternative; Box
pistol Squats)
3
3A
KB SINGLE ARM OVER HEAD LUNGES
3
3B
KB FRONT RACK CARRIES
3
4
BIRD DOG ROWS
3
5
DB FARMERS CARRY
3
METCON
ORDER
EXERCISE
DB WEIGHTS
1A
10 x DB THRUSTERS
M: 2 X 22.5KG ,
L: 2 X 10-12KG
1B
400m Run
(Alternative; 25 Cal Assault Bike OR
500m Rowing )
DAY 64
FULL BODY WORKOUT
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
EXERCISE
SETS
BAREBELL SQUATS
1st
2nd
1B
DB ALTERNATE LUNGES
1st
2nd
1C
DB SPLIT STANCE DEADLIFTS
1st
2nd
INCLINE DB CHEST PRESS
1st
2nd (Dropset)
2B
DB LATERAL RAISES
1st
2nd (Dropset)
2C
CHEST SUPPORT DB ROWS
1st
2nd (Dropset)
BARBELL CURLS
1st
2nd
ELBOWS CLOSE TRICEPS DIPS
1st
(Alternative; Bench Dips OR Cable push
down)
2nd
3C
STANDING DB SINGLE ARM SHOULDER
PRESS
(ELBOWS IN)
1st
2nd
4A
CABLE FLYS
ORDER
1A
2A
3A
3B
1st
4A
CABLE FLYS
4B
CABLE PULL OVER
4C
PUSH UPS
2nd
1st
2nd
1st
2nd
DAY 66
ACTIVE RECOVERY
TIME
Pick ONE;
5km Run outdoors or 1% incline on
Treadmill
RUN / BIKE / ROW / 10KM Bike
SWIM
5km Rowing Moderate Pace (at 19-20
stroke per minute)
1-2mile Swim
MOBILITY 101
1
2
Shoulder Cars **
Standing Hip Cars **
x5 Each Side
x 5 Each side
3
Reverse Plank + Hold
4
Jefferson Curl
lying Banded Dead Bugs
Med Ball thoracic Spine Stretch
Cow Cat Stretch
Scapula Push ups
Pigeon Stretch
Ankle Rotations
x 5 Hold for 10sec
each rep
x5
x 10 each side
90sec-2mins
x 10
x 10
60sec each side
10 each side
5
6
7
8
9
10
(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUB
DAY 67
BARBELL CYCLING / CONDITI
WARM UP/ PREP WORK
12
12
500m Row @70% effort
(15kg) Med Ball Slams OR kb swings
Banded Scapula Retractions X12
5
6
12
12
10
12
Walkouts
Burpees into Explosive Jump
COSSACK SQUATS
GORRILA SQUATS
BARBELL JEFFERSON CURL
BARBELL CLEAN AND PRESS
WORKOUT 1
"DT"
1A
1B
1C
EXERCISE (BARBELL)
12 DEADLIFTS
9 HANG CLEANS
6 PUSH PRESS
1A
1B
1C
DB ALTERNATIVE
USING 2 X DB
12 DEADLIFTS
9 HANG CLEANS
6 PUSH PRESS/PUSH JERK
ROUNDS
5
5
WORKOUT 2
DOUBLE UNDERS AND DEATH D
FOR TIME COMPLETE;
50 X DOUBLE UNDERS / 80 SINGLES
5 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
7 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
BOX HEIGHT
M: 24"| L: 20"
COOL DOWN - 10 Mins on a Bike at easy pace
DAY 68
WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
FULL BODY WORKOUT
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
EXERCISE
SETS
TEMPO FRONT SQUATS
1st
2nd
DB ALTERNATE LUNGES
1st
2nd
1C
DB SPLIT STANCE DEADLIFTS
1st
2nd
2A
INCLINE DB CHEST PRESS
1st
2nd (Dropset)
INCLINE CHEST DB FLYS
1st
2nd (Dropset)
2C
CHEST SUPPORT DB ROWS
1st
2nd (Dropset)
3A
BARBELL CURLS
3B
ELBOWS CLOSE TRICEPS DIPS
(Alternative; Bench Dips OR Cable push
down)
ORDER
1A
1B
2B
3C
STANDING DB SINGLE ARM SHOULDER
PRESS
(ELBOWS IN)
4A
PULL UPS
4B
DB LATERAL RAISES
4C
PUSH UPS
1st
2nd
1st
2nd
1st
2nd
1st
2nd
1st
2nd
1st
2nd
TIONAL TRAINING
TIMETABLE
DAY 63
DAY 64
DAY 65
DAY 66
DAY 67
DAY 68
DAY 69
REPS
REST
5 (each side)
60s
10 (each side)
60s
20 (swap arms
after 10 steps)
0
12
90s
10 EACH SIDE
45s
20steps
60-90s
RX+ WEIGHTS
ROUNDS
M: 27.5KG ,
L: 15KG
Y WORKOUT
5 ROUNDS
WEIGHTS
SCORE:
REPS
TEMPO
REST(s) WEIGHTS
10 (@50% 1rpm)
6-8 (@70% 1rpm)
3sec
3sec
0
0
10
10
1sec
1sec
0
0
10 each Leg
10 each Leg
3sec
3sec
60s
60s
12
10x10
3sec
3sec
0
0
12
10x10
3sec
4sec
0
0
12
10x10
2sec
2sec
60s
60s
10
10
3sec
3sec
0
0
10
3sec
0
0
3sec
0
10
10
3sec
3sec
60s
60s
10
3sec
0
10
3sec
0
10
10
2sec
2sec
0
0
10
10
3sec
3sec
60s
60s
RECOVERY
PLAYLIST ON YOUTUBE.COM/OBIVINCENT
CLING / CONDITIONING
"DT"
WEIGHT
M: 55-60kg
L: 25kg
RX+
70kg
40kg
WEIGHT
M: 2 X 25kg
L: 2 X 12kg
RX+
2 x 30kg
2x 15kg
DERS AND DEATH DROPS
RX+
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
10 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
12 X BURPEES BOX JUMP OVER
ke at easy pace
Y WORKOUT
REPS
TEMPO
REST(s) WEIGHTS
10 (50% 1rpm)
6 (60% 1rpm)
4sec
5sec
0
0
10
10
1sec
1sec
0
0
10 each Leg
10 each Leg
3sec
3sec
90s
90s
12
10x10
3sec
3sec
0
0
12
10x10
3sec
4sec
0
0
12
10x10
2sec
2sec
90s
90s
10
10
10
3sec
3sec
3sec
0
0
0
0
4sec
0
10
3sec
90s
10
4sec
90s
10
10
10
10
10
10
1sec
1sec
3sec
4sec
3sec
4sec
0
0
0
0
90s
90s
TIMETABLE
OFF
OFF