WORKOUT 1
COMBAT CONDITIONING
5 Rounds for time:
BB Bench press 10 / 100-110kg
Ghd sit ups 15
Box jump overs 15
Burpee touch 10
Rower 20-40-60-80-100 calories
Adjust weight accordingly to your strength. I increased the weight after each round on the bench press. Calories on the rower increase each round. (The rower is your rest)
WORKOUT 2
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
8km Run (zone 2)
WORKOUT 3
PHASE 1 - LEGS
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: 1 hour conditioning
WORKOUT 4
32M'EMOM
MIN1: Row 18/20cal
MIN2: Ski 18/20cal
MIN3: 1 Round of strict Cindy
Cindy • 5 strict Pull ups • 10 push ups • 15 Air squats
MIN4: 4 BB Squat Clean @60kg
WORKOUT 5
PUSH
Flat db bench: 10, 8, 6
Seated ISO shoulder press machine: 12, 10, 8
Seated chest press machine: 12, 10, 8
Cable single arm side raises: 20, 15, 10
Weighted Tricep dips: 12, 10, 8
Tricep behind the head extensions: 20, 15, 10
WORKOUT 6
6 Rounds
500m Run
10 pull ups
15 burpees
20 pushups
WORKOUT 7
PHASE 1 - 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
PHASE 2 - ROWER
500m x 10
1 min rest between rounds
