WORKOUT 1
PUMP CITY - CHEST & SHOULDERS
5 Rounds
DB bench press 15 @40-45kg
Bike Erg 30cal
1min rest after each round
Into...
5 Rounds
Db shoulder press 15 @30-35kg
Db Side raises 15 @10-15kg
Bike erg 30 cal
1min rest after each round
WORKOUT 2
PHASE 1 - TRUNK DESTRUCTION
5 Rounds
15 Toes to bar
15 Ghd hypertension (weighted plate 5-10kg)
15 Ghd sit ups (weighted plate 5-10kg)
40 cal Bike erg
PHASE 2
15M'EMOM
Every minute: 5 BB Squat cleans @60kg
WORKOUT 3
CONDITIONING WORK
40 MINUTES | 5 Rounds
MIN: 0-4 Bike erg 60cal
MIN: 4-8 Rower 60cal
WORKOUT 4
PULL
BB Deadlifts: 10, 8, 6
T bar row machine: 12, 10, 8
Seated iso back row machine (single arm): 12, 10, 8
Close grip pull ups: 3 x max reps
Rear machine flys: 15, 12, 10
Db alternating curls: 15, 12, 10 (each arm)
Db hammer curls: 15, 12, 10 (each arm)
WORKOUT 5
3 rounds for time:
400m Run
800m Ski erg or Rower
15 Chest-to-Bar Pull-Ups
10 BB Thrusters @70kg
WORKOUT 6
LEGS
Leg extensions: 15, 12, 10 (dropset on the last set)
Front squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10 (dropset on the last set)
Db stiff leg deadlifts: 15, 12, 10
Lying hamstring curls: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 7
PHASE 1
30M'EMOM
1MIN: Left arm @24-26kg
2MIN: Right arm (opposite arm) @24-26kg
3MIN: Bike erg 20cal
COMPLEX
3 Swings
3 Hang cleans
3 Front squats
3 Strict press
3 Lunge
PHASE 2
5x1000m
1min rest between each round
