WORKOUT 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
WORKOUT 2
PAIRS WORKOUT
MIN1: Bike erg 18/20cal
MIN2: Ski erg 18/20cal
MIN3: Echo bike 16/18cal
MIN4: Rest
(Hit 350 calories accumulated on the Echo bike to finish the workout)
Our Time: 47MIN
Notes: Hold 20 calories on the bike erg & ski for as long as possible. We dropped down to 18 cals after 30mins
WORKOUT 3
PHASE 1 - TRUNK DESTRUCTION
5 rounds
15 GHD Sit ups
15 GHD reverse Extensions
40 cal rower
Into...
50 Toes to Bar
PHASE 2 - KETTLEBELL COMPLEX
28M'EMOM
1MIN: Left arm @24kg
2MIN: Right arm @24kg
COMPLEX
Swings 3
Hang Cleans 3
Snatch 3
OH squats 3
Lunges 3
WORKOUT 4
PHASE 1 - PULL
BB Deadlifts: 10, 8, 6
Barbell bent over rows: 12, 10, 8
ISO back row machine: 15, 12, 10
Prone rear DB shoulder flys: 20, 15, 10
Seated alternating DB bicep curls: 15, 12, 10
Ez bar preacher curls: 15, 12, 10
PHASE 2 - ROWING INTERVALS
500m x 10
1min rest between each round
WORKOUT 5
1km Warm up @5:30
Into...
1km intervals x 3 @3:30min km pace
1km intervals x 3 @4:00min km pace
90 seconds rest between each round
WORKOUT 6
PHASE 1
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
Tricep behind the head extensions: 20, 15, 10
Tricep push downs: 15, 12, 10
PHASE 2
30M'EMOM
1MIN: Left arm @24kg
2MIN: Right arm (opposite arm) @24kg
3MIN: Bike erg 20cal
COMPLEX
3 Swings
3 Hang cleans
3 Front squats
3 Strict press
3 Lunge
