WORKOUT 1
TRUNK DESTRUCTION
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
15 Toes to bar
40 cal rower
20 wall balls @30lbs
WORKOUT 2
PHASE 1 - PUSH
Flat barbell bench: 10, 8, 6
Seated db shoulder press: 12, 10, 8
Seated chest press machine: 12, 10, 8
Barbell upright rows: 20, 15, 10
Weighted Tricep dips: 12, 10, 8
Tricep behind the head extensions: 20, 15, 10
Push ups: 100 for time
PHASE 2
12km Run (zone 2)
WORKOUT 3
PHASE 1 - 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)
PHASE 2 - ROWING
8 × 400m : 2 mins rest
Into...
10 × 200m : 1.30 rest
Rate cap of 32spm
WORKOUT 4
PHASE 1 - ARMS & CALVES
Bicep seated db curls: 15, 12, 10
Tricep close grip bench press: 15, 12, 10 drop set
Bicep preacher curl machine: 15, 12, 10 drop set last set
Tricep over head ez bar cable extensions: 15, 12, 10 drop set last set
Tricep cable push downs: 15, 12, 15
Bicep Ez bar curls: 15, 12, 10 drop set last set
Push ups close stance: 3 x max out reps
Standing calves raises: 20, 20, 20, 15, 15
PHASE 2
Muay Thai Conditioning - 1 hour HIIT
Or
Mikkos triangle
40M'EMOM
1MIN: Rower 16-18cal
2MIN: Ski erg 16-18cal
3MIN: Assault bike 16-18cal
4MIN: Rest
WORKOUT 5
FULL BODY FUCK UP
4 Rounds for time:
Barbell squats 10-15 @100kg
Assault bike 10cal
Db chest press 10-15 @40kgs
Assault bike 10cal
Db rows 10-15 each arm @40kgs
Assault bike 10cal
Barbell shoulder press 10-15 @60-70kgs
D ball step ups 20 @30kg
400m Run
WORKOUT 6
PHASE 1 - LEGS
LEG EXTENSION
Leg extensions: 15, 12, 10 (dropset on the last set)
Back squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10 (dropset on the last set)
Lying hamstring curls: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
PHASE 2
Muay Thai conditioning (1 hour - HIIT training)
Or
Ski Erg
500m x 10
1 min rest between rounds
WORKOUT 7
INTERVAL RUNNING
1km Warm up
Into...
1km intervals x 6 @3:30min km pace
90 seconds rest between each round
1km Cool down
