WORKOUT 1
PHASE 1 - CHEST & SHOULDERS
Shoulder press: 3 x 10
Flat bench press: 3 x 10
Weighted Dips: 3 x 10-15
PHASE 2
Run 500m
Db Side raises 15
BB Upright rows 15
Plate Front raise 15
Max Push ups
WORKOUT 2
Run 7km @4:30km pace
Ski Erg 1km x 3 - 2 mins rest between rounds
100 Burpee pull ups for time - 10:03 time to beat
GIVE IT A BLAST
"I stuck to 10 reps every minute on the minute with 15-20 seconds rest at the end of each round".
WORKOUT 3
TRUNK DESTRUCTION
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
15 Toes to bar
500m Run
15 Burpee Touch
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
BEACH WORKOUT
Every 10 minutes for 50 mins
1MIN: Box jump burpees 6-8
2MIN: Duel Devil press 6 @17.5kg or 20kgs
3MIN: D ball over shoulder 6 @30kg or 40kg
4MIN: Hand Release Press ups 20
5MIN: Bodyweight lunges 30
Into...
500m @4:00km pace
15 Burpees
Rest for remaining time of round
WORKOUT 6
PHASE 1 - LEGS
Leg extensions: 15, 12, 10 (drop set 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
PHASE 2
Muay Thai conditioning (1 hour - HIIT training)
Or
Rower
500m x 10
1 min rest between rounds
