WORKOUT 1
PHASE 1 - TRACK SESSION
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
PHASE 2 - TRUNK DESTRUCTION (CORE)
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
25 burpee touch
WORKOUT 2
5 rounds for time:
1000m Rower
20 BB back squats 80kg
20 Stiff leg deadlifts 40kgs
WORKOUT 3
Ski Erg 500m x 10
1 min rest between each round
WORKOUT 4
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
WORKOUT 5
PUSH
Db bench press: 10, 10, 10
BB military press: 10, 8, 6, 8
Weighted Dips: 12, 10, 8, 6
Db Side raises: 15, 15, 15
Seated Chest press machine: 8, 10, 12
Tricep behind the head extension: 15, 12, 10
Push ups Narrow stance: 3 x Max reps
WORKOUT 6
PHASE 1
10M'EMOM
1MIN: 2 BB clean & Press @80%
PHASE 2 - CONDITIONING
5 rounds for time:
500m Rower
500m Ski erg
500m run
5 Wall walks
20 Db snatch @22.5kg
20 Wall balls @9kg
WORKOUT 7
PHASE 1
10Km Running
Zone2 for 5km
Zone 3 for 5km
PHASE 2 - ARMS
Db incline bicep curls: 20, 15, 12
Db single arm Concentration curls: 20, 15, 12
Incline alternating db hammer curls: 20, 15, 12
Tricep overhead cable extensions: 20, 15, 12
Tricep dips: 3 sets max reps
Tricep close grip smith machine flat bench: 15, 12, 10
