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