WORKOUT 1
LEGS
Leg extensions: 15, 12, 10 (dropset on the last set)
Leg Press: 20, 15, 10
Smith machine Bulgarian split squats: 15, 12, 10
Lying hamstring curls: 15, 12, 10
Standing calf raises: 20, 15, 15, 10
WORKOUT 2
TRUNK DESTRUCTION
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
15 Toes to bar
500m Run
50m Sled Push @100kg
WORKOUT 3
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 straight bar push downs: 20, 15, 10
PHASE 2
Muay Thai conditioning (1 hour - HIIT training)
Or
Rower
1000m x 5
90 second rest between rounds
WORKOUT 4
6 Rounds
Min1: Rower 16cal
Min2: Kettlebell swings 20
Min3: Assault bike 16cal
Min4: Bike erg 16cal
Min5: Push ups 25
500m Run @3:30-4:00km pace
Rest 2 mins
WORKOUT 5
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
12km Run (0-6km Zone 2 & 6-12km Zone 3)
WORKOUT 6
ARMS
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
