WORKOUT 1
PHASE 1 - PUSH
Db bench press: 10, 10, 10
BB military press: 10, 8, 6, 8
Weighted Dips: 12, 10, 8, 6
Side raises: 15, 15, 15
Tricep behind the head extension: 15, 12, 10
Push ups Narrow stance: 3 x Max reps
PHASE 2
30M'EMOM
Every minute 5-6 Burpee box jump overs
WORKOUT 2
PHASE 1
6km Run (Zone 2)
PHASE 2
5 Rounds - Every 7 minutes perform
750m Rower or Ski erg
10 BB Deadlifts @100kg
4 Wall Walks
WORKOUT 3
Lying hamstring curls (super-set)
Leg extensions: 15, 12, 10
BB Front squats: 12, 10, 8
BB Single leg Bulgarians split squats: 10, 10, 10 (each leg)
BB dead stop stiff leg deadlifts: 15, 12, 10
Standing calf raises: 15, 12, 10
WORKOUT 4
5 Rounds for time:
10 BB clean & press @60kg
15 Toes-to-Bar
20 Assault bike calories
400m Run
WORKOUT 5
PHASE 1 - BACK
Straight arm cable pull downs: 15, 12, 10
BB Bent over rows: 12, 10, 8
T Bar landmine Rows: 15, 12, 10
Pull ups weighted - 10M'EMOM: 6 reps every minute
BB upright rows: 15, 12, 10
Db single arm Hammer curls: 12, 10, 8
Db Preacher curls: 15, 12, 10
PHASE 2 - MIKKOS TRIANGLE
32M'EMOM
1MIN: Rower 18cal
2MIN: Bike erg 18cal
3MIN: Assault bike 18cal
4MIN: Rest
WORKOUT 6
5 rounds for time
15 BB Bench press @90kg
15 Burpee touches
15 Pull ups
100m d Ball carry @30kg
500m Rower
WORKOUT 7
PHASE 1 - ARMS
Db Bicep preacher curls: 12, 10, 8
Tricep push downs: 15, 12, 10
BB curls: 15, 12, 10
Tricep dips weighted: 15, 12, 10
Chin ups: 3 sets of max reps
PHASE 2 - INTERVAL SESSION
2km @5:00km pace
Rest 90 seconds
3x3km @4:00km pace
90 sec rest
90 sec rest
1km Cool down
