ABOUT THE CROSSLIFTR PROGRAM

Welcome and Thank you for choosing the CrossLIFTR program, this program I designed to
reflect a similar style of which I train, which is a mixture of Bodybuilding and Strength
training, Metabolic conditioning (Metcon) and Aerobic/Endurance training. This Plan is ideal
for anyone that trains at a conventional gym but looking to switch things up and looking to
expand their training. I have written the CrossLIFTR Program to reflect how I believe
everyone should train, with minimal use of resistance machines and a lot more emphasis on
free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension
(TUT/TEMPO) during bodybuilding training and creating conditioning workouts that would
really test and help improve your overall fitness level.

The Aim of this 10week Program is to help you build lean muscle mass (Hypertrophy
training), improve on your aerobic and endurance capacity with Metabolic conditioning and
help build overall Strength with some low Volume Strength Training.

The workouts are split into 2 Phases and each Phase the training all have very unique
purpose from Building strength to High Volume training and introducing you to Metcon
style training. You will also have a Test week before you start the program, half way through
and at the end of the program to monitor progress.

The Training Timetable requires Minimum 5 days of training and 2 day’s rest.
 TRAINING CONTENT

TEST WEEK : Testing your 1Rep Max on a few Lifts, Max effort of certain movements,
Aerobic/Endurance and Lactate Test WEEK 1, 6, 10

The whole premise of this week is to test your Max effort in a lot of movements and also
test your aerobic and lactate capabilities. Make sure you keep track of all your scores as you
will need this as a guide for week 7 and Final week 11.

PHASE 1: STRENGTH TRAINING

WEEK 2 & 3: You will be doing a strength training phase, Aim is to focus on Testing and
building strength so we will keep the reps low, reduce volume and focus on main compound
movements and some accessory work.

PHASE 2: HYPERTHROPHY (MUSCLE BUILDING)

WEEK 4 & 5: You will now move on to a Hypertrophy (muscle building) phase. High volume,
focusing on tempo/TUT and a lot of super sets, triple sets and Drop sets.

PHASE 3: BODYBUILDING /FUNCTIONAL TRAINING / METABOLIC CONDITIONING WODS

WEEK 7/8/9: A Mixture of Bodybuilding, Metcon and functional Training
 KEY NOTES

KEEP TRACK: Make sure you have a training diary to record everything from weights used to
time you completed a Metcon and also how you felt during a session. This is to keep you
accountable and also will help you know what your target will be to improve on a workout
or what to aim for to PR a lift.

PROGRESSIVE OVERLOAD: Make sure you are aiming to INCREASE the weight when possible
during your workouts, for example when an exercise rep range changes this means you
should be increasing the weight (load). So the weight you use for let’s say 12 reps should
NOT be the same for 10/8 reps.

TRAINING TO FAILURE: You should be aiming to train to failure this is very important for the
bodybuilding workouts, if for example you have squats 3 sets x 10 reps, you should ideally
be failing by the 8th or 9th rep this is will then be your 10-rep max for the exercise, if you
perform more than 10 reps the first set then for the second set add extra weight. Don’t be
afraid to increase the load even if you fail at 9reps this is a great way to really challenge
yourself. You will then use these numbers for future sessions.

SCALE DOWN WORKOUTS: This is important if you struggle with weights I have given on
Metcons or rep ranges change it, I rather you do them properly and avoid injury, eventually
you will build up capacity or strength to do workouts without the need to scale them. If you
can’t do some of the BARBELL work use DUMBBELLS instead as an alternative.

CHECK YOUR EGO: This is a BIG mantra for me when it comes to training NO EGO LIFTING,
technique and form is far more important than lifting heavy weight with terrible technique.
The tempo I have given on workouts are for a reason so stick to them with appropriate
weights.

Here are a few explanations of key terms you may encounter in the program;

TEMPO: This is Time under tension, the amount of time you put the muscle under tension
during a movement, the longer the better for growing lean muscle. On the exercises the
TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo
of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB
back DOWN.
Another Example if a workout states; DB chest press, tempo 2sec and 1 sec squeeze at the
top, this means once you press the DB up pause for a second and really squeeze the muscle
you are working which is the chest and then 2secs when bringing the Dumbbell back down.

SUPERSETS: On a program when you see something like this (1A & 1B ) this means the
workout is a superset. So for example if you have;
1A. Chest press x 12 reps
1B. Push ups x 12
Perform the Chest press and once you complete the 12 reps go straight into push ups and
perform the 12 reps, once you finish then you rest. So no rest between 1A and 1B.
 DROPSETS: A Drop set is very similar to a superset except it will be on the same exercise. So
for example Shoulder Press x 1 Drop set of 4 (10x10x10x10) This means you will be
performing a shoulder press for 10 reps, then reduce the weight and repeat the shoulder
press for another 10 reps and repeat this 4 times. If a workout states “Drop set of 3
(12x12x12) then you are doing a drop 3 times. Etc

RX+: This means Advanced Level so for example if you have power cleans using 70kg, I have
in some workouts given an advanced RX+ weight which you can try if you find the normal
weight given is too easy.

AMRAP: (As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats
and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the
10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the
time is up).

EMOM: (Every Minute On The Minute) the simplest way to explain this would be, if for
example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the
10 Burpees within 1 minute and then rest for the remainder time and start all over the next
minute. So for example if it takes you 30secs to do 10 Burpees you then have the remaining
time to rest which is 30secs, then start all over again the next Minute do this for 10min.

FOR TIME: This means Aim to finish the workout as quick as you can, ideally with a running
clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you
can and take note of your time afterwards for future reference.

KB: Kettle Bell

DB: Dumbbell

MOBILITY VIDEOS: Essential Mobility Exercises to Perform PRE/POST or on a Rest Day can
be found on my YouTube Channel, Search “Obi Vincent mobility Exercises” on YouTube.

FB Group: https://www.facebook.com/groups/2217745388439186/?source_id=921758831361750

ANY questions or help needed please send an email to Crossliftrtraining@gmail.com

YOUTUBE VIDEO LINKS:

CROSSLIFTR VOL 1 playlist: https://youtube.com/playlist?list=PL32Rv4r3bv8Zduo4EmmuNZQvZfaanXalQ

FULL BODY MOBILITY: https://www.youtube.com/watch?v=rYFuhxH6ZRo&t=639s

FRONT RACK MOBILITY https://www.youtube.com/watch?v=GO10VKCS2M4

SHOULDER PAIN https://www.youtube.com/watch?v=Lhd7U7zi2kQ&t=7s

ANKLE / HIP / KNEE
MOBILITY https://www.instagram.com/p/BylEXaljdlw/

HIP/LOWER BACK MOBILITY https://www.instagram.com/p/B2E2JFJDJc4/

 DISCLAIMER
You should consult your physician or other health care professional before starting
this or any other fitness program as well as making any nutritional changes in order
to determine if it is right for your needs.. By engaging in this program, you
acknowledge that it is your sole responsibility to consult with your physician
regarding both your medical fitness to engage in this exercise program and any
medical or physical conditions which might arise during the course of your exercise
program. If you have any concerns or questions about your health, you agree to
consult with a physician or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions provided. The
use of any information provided, distributed, and promoted is to be used solely at
your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at
any time while exercising you should stop immediately and arrange to be seen and
evaluated by a physician. No guarantee can be given that the advice promoted and
distributed will always include the most recent findings or developments with
respect to that particular subject. All exercise poses possible risk of injury or death,
depending upon your underlying medical condition. We advise everyone to take full
responsibility for their safety and know their limits. Do not take risks beyond your
level of experience, expertise, training and fitness level. Don’t perform any exercise
unless you have been shown the proper technique by a certified fitness professional
(personal trainer or certified strength and conditioning specialist). By enrolling in the
program, you agree to consult your physician or other health care professional
before starting this fitness program.
 START OF TEST WEEK (DAY 1 - 7)

DAY 1

WARM UP
500M ROW 12 BANDED
OR DEVIL 15MED BALL SLAMS OR 12 BANDED FRONT
PULL APARTS 3 WALKOUTS
BIKE QUICK KB SWINGS RAISES https://youtu.be/gy0p53bdsam
HTTPS://YOUTU.BE/-
HTTPS://YOUTU.BE/2S_OFVPVBU4 HTTPS://YOUTU.BE/YL9S_VAMHTE
AS YOU CAN 4J0XXHTYAE

ORDER EXERCISE SCORE WK1: SCORE WK6: SCORE WK10

WORKOUT 1 MAX EFFORT PUSH UPS

https://youtu.be/HVb-NJmd9nQ

REST 2-3mins

WORKOUT 2 MAX EFFORT PULL UPS

https://youtu.be/T2ls738_OGg

WORKOUT 3 AEROBIC TEST

WARM UP:
20CAL
ROWER

10 SQUATS

5 BURPEES

MAIN WK 1 WK 6 WK10
20 MINS AMRAP
WORKOUT
SCORE: SCORE: SCORE:

1A 10 BURPEES
https://youtu.be/rOEow5zCuZ4

1B 10 AIR SQUATS
https://youtu.be/vYt_qg7W2fs

10CAL ROW
1C
https://youtu.be/Gwivfld-xe0

*use an Assault Bike if no

1A,1B,1C =
Rower or Ski Erg. Or
ONE ROUND
change to 400m Run

WORKOUT 4 ACCESSORY WORK

ORDER EXERCISE SETS REST WEIGHT

BAR HANG
(Literally just hanging off
1 a bar with feet off the 1,2,3 40secs 60s
floor, keep your arms
straight)

HEAVY DB FARMERS M: 2 x 30-50kg,

2 CARRIES 1,2,3 30steps 60s
W: 2 x 18-20kg
https://youtu.be/SAE-D6sIwfI

DB or KB (SINGLE ARM) M: 20-30kg,

3 OVERHEAD WALK 1,2,3, 20steps 60s
W: 12-15kg
https://youtu.be/EeJNqoGdd3s
 DAY 2

WARM UP

10 COSSACK SQUATS 10 BANDED LYING

5MINS ON 10 GORILLA SQUATS 10 AIR LEG RAISES (E.LEG) 5 WALKOUTS
HTTPS://YOUTU.BE/PXB8JZ-
THE BIKE HTTPS://YOUTU.BE/IEIQPXSTWOK SQUAT YHIO HTTPS://YOUTU.BE/DVMR5LQ- HTTPS://YOUTU.BE/GY0P53BDSAM
_WA

WOKROUT 1 - 1RM BARBELL BACK SQUAT

SETS REPS REST WEIGHT WK 1 WEIGHT WK6 WEIGHT WK10

1st 12 reps 60-90s

2nd 8 reps 60-90s

3rd 5 reps 2mins

4th 3 reps 2mins

5th 1 Rep MAX 2-3mins

Try and Beat 1RM if
6th
Possible

WORKOUT 2 - 1 REP MAX STANDING BARBELL MILITARY PRESS

https://youtu.be/KRSrNmuLRVI
WEIGHT WEIGHT WEIGHT
SETS REPS REST
WK1 WK6 WK10
1st 12 60-90s

2nd 8 60-90s

3rd 6 2mins

4th 3 2mins

5th 1 RM 2-3mins

6th Try and Beat 1rm if Possible

WORKOUT 3 - ROWING ERG TEST (SORRY!!)

TIME WK TIME WK TIME WK
WARM UP MAIN WORKOUT
1: 6: 10:
3 x 500M
Row 90sec 2000m MAX ROWING ERG
rest in FOR TIME
between.

You should give this

absolutely EVERYTHING!!
Alternatives: 5K Run time
trial OR 10mins Max cal
Assault Bike
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
 DAY 4

WARM UP

500M ROW AS 10 BANDED OR BARBELL

QUICK AS YOU GOOD MORNING
CAN HTTPS://YOUTU.BE/C4WBVNJDY-
Q

30 X
BODYWEIGHT
10 COSSACK SQUATS
SQUAT AS QUICK
AS YOU CAN

10 X MED BALL
SLAMS

WOKROUT 1 MAX DEADLIFT (BARBELL OR HEX BAR)

20mins to build to your 1 rep max,

WEIGHT WEIGHT WEIGHT
SETS REPS REST
WK 1 WK 6 WK 10

1st 12 60s
2nd 8 60s
3rd 6 90s
4th 3 RM 90s
5th 1 RM 90s-2mins
6th Try and Beat 1 RM

WORKOUT 2 ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

DB SPLIT SQUATS
1 4 12 Reps Each Leg 2sec 60s
https://youtu.be/HGGoc2CXK_Y

DB SPLIT STANCE
2 DEADLIFTS 4 12 Reps Each Leg 2sec 60s
https://youtu.be/AGrzY2bNY2g

HYPER EXTENSIONS
(Machine or Floor)
3 https://youtu.be/gHSkkwN8kuU 4 12 3sec 60s

https://youtu.be/UPdWrdrX6aI

(Rest 5mins then onto the next Workout)

WORKOUT 3 METCON FINISHER

WK 1 WK 6 WK10
ORDER 10 MINS AMRAP
SCORE: SCORE: SCORE:
1A 5 PULL UPS

1B 10 PUSH UPS

1C 15 AIR SQUATS
1A,1,B,1C = ONE ROUND
 DAY 5

WARM UP

5 WALKOUTS 500M ROW/RUN QUICK

AS YOU CAN

10 BANDED FRONT RAISES 10 MED BALL SLAMS OR

PUSH UPS

10 BANDED PULL A PARTS

WORKOUT 1 BARBELL BENCH PRESS (DB IF BARBELL NOT POSSIBLE)

WEIGHT WEIGHT WEIGHT
SETS REPS REST
WK 1 WK 6 WK 10

1st 12 60s

2nd 8 60s

3rd 6 60s

4th 3 RM 90s

5th Attempt a 1 RM 90s-2mins

WORKOUT 2 ACCESSORY WORK

WEIGHT WEIGHT WEIGHT
EXERCISE SETS REPS REST
WK 1 WK 6 WK 10
LYING DB CHEST
SUPPORT BENCH ROWS 4 10 60s
https://youtu.be/mJx_NEKF3Jk

(Light Band) BANDED 4 10 - 12 60s

BARBELL BICEP CURLS
https://youtu.be/AIBhplHmkzM

(Rest 5-10mins Before Next workout)

WORKOUT 3 LACTATE TEST

-Finish for Time as Quick

-You’ll need 1 KB, -If you don’t have A KB
As possible;
M: 30 - 32kg W: 20- perform DB skiers
-This is all about Speed so
24kg https://youtu.be/9tLqYCNrGXo
give it EVERYTHING!!

WARM UP;
500M ROW,
20 KB, SWINGS,
5 BURPEES

MAIN WORKOUT 3 ROUNDS FOR TIME

SCORE SCORE SCORE
ORDER EXERCISES
WK 1: WK 6: WK 10:
1 150M ROW

2 10 BURPEES
12 KB SWINGS
3 M: 1 X 24 – 30KG,
W: 1 X 10 - 14KG
4 150M ROW

5 10 BURPEES

6 12 KB SWINGS
NOTE: IF NO ROWER HERE ARE SOME ALTERNATIVES; 10CAL ASSAULT BIKE/ 200M RUN/500M SPIN BIKE, IF YOU DON’T HAVE A KB
PERFORM DB SKIERS (https://youtu.be/9tLqYCNrGXo)
 DAY 6 (END OF TEST WEEK)
WARM UP
12 BANDED
12 LYING GOOD
5MINS BIKE OR 12 COSSACK
20 AIR SQUATS BANDED LEG MORNINGS
ROWER SQUATS
RAISES https://youtu.be/pJR
Qb71aIcs

WORKOUT 1 MAX BARBELL FRONT SQUAT

WEIGHT WK WEIGHT
SETS REPS REST WEIGHT WK 6
1 WK 10
1st 12 90s

2nd 10 90s

3rd 8 60-90s

4th 6 60-90s

5th 3 2-3mins

6th 1 REP MAX

(if you need extra Help with improving Front Rack Mobility: https://youtu.be/GO10VKCS2M4 )

WORKOUT 2 1 REP MAX STANDING BARBELL PUSH PRESS

https://youtu.be/-fZS8J6EKK4
WEIGHT WK WEIGHT
SETS REPS REST WEIGHT WK 6
1 WK 10
10
1st 60s
(WARM UP SET)
6
2nd 60s
(KEEP LIGHT)
3
(THIS SHOULD BE
3rd 60-90s
TOUGH BUT STILL
MANAGEABLE)
4th 1 REP MAX 2mins
TRY AND BEAT YOUR 1
5th
REP MAX IF YOU CAN

WORKOUT 3

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

1st 12 3sec 60s

BARBELL HIP THRUST 2nd 8 3sec 60s

1 https://youtu.be/rem0Imc_
AyY 3rd 5 2sec 60s

4th 5 2sec 60s

CONT….
 WORKOUT 4

YOU HAVE TWO CHOICES SO PICK YOUR POISON … IF YOU WANT TO DO BOTH THEN THAT’S ABSOLUTELY FINE ALSO!

OPTION 1 ASSUALT BIKE AKA DEVIL BIKE

30s Sprint (at 60%
WARM UP effort), 30sec rest
X5
WEEK 1 WEEK 6 WEEK 10
10 MINS MAX CAL
MAIN
(As many Calories as
WORKOUT
possible in 10mins)

OPTION 2 BARBELL CYCLING (12mins EMOM)

EXERCISE BARBELL WEEK WEEK
WORKOUT
WEEK 1 WEIGHTS 6 10

EVERY MIN PERFORM:

8x POWER CLEANS 10 X POWER 12 X POWER

https://youtu.be/jy4siJ73P2I M: 50kg, CLEANS + CLEANS +
W: 20-25kg OVERHEAD PUSH OVERHEAD
& PRESS PUSH PRESS
12Mins EMOM 8x OVERHEAD PUSH
(12 ROUNDS) PRESS
https://youtu.be/-fZS8J6EKK4

(Scale to 6reps if (Scale to 8reps if (Scale to

needed) needed) 10reps if
needed)

NOTE: This is an EMOM so Perform. 8 Power cleans and 8 Push press within 1min, ideally you should have 20s rest each min but if not scale
down the reps.
 WEEK 2 (PHASE 1)

DAY 8 LEGS / CHEST/ ACCESSORY WORK

WARM UP
10 LYING
5MINS ON 5 10 GORILLA
10 AIR SQUATS 10 COSSACK SQUATS BANDED LEG
THE BIKE WALKOUTS SQUATS
RAISES

ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec
8
2ND 90secs
BARBELL *@70% 1RM
1 5
BACK SQUAT 3RD 2mins
@80% 1RM
3
4TH
@90% 1RM
*If your 1RM Squat is for example 150kg then all you have to do is calculate 150 x 0.70 =
105kg. So the exercise will be 8reps at 105kg. This applies to other Exercises when
applicable.

1ST 12 60sec

BARBELL ROMANIAN *8
DEADLIFT (Build up to 8Rep
(USE HEX BAR AS 2ND 90secs
2 max which you
ALTERNATIVE)
will use for 3rd ,
4th set)
https://youtu.be/hg8uNIRe9tU
3RD 8 90secs

4TH 8
* Note: If you do not know your 8RM on RDL use this session to Build up to
8Rep max.
1ST 15 60sec

INCLINE BARBELL 2ND 8-10 90secs

3 BENCH PRESS 5
(ALTERNATIVE: CAN USE DB 3RD 2mins
INSTEAD) (@80% 1RM)
3
4TH 2-3mins
@90% 1RM)
Note: If you do not know your 1Rep Max on incline bench use this session to build up to
1RM instead for future reference.
ORDER EXERCISE SETS REPS REST WEIGHTS

DB BULGARIAN SPLIT
1 SQUATS 3 EACH LEG 60sec
https://youtu.be/YWd5zUhMrz4

ACCESSORY
WORK 2 BARBELL HIP THRUSTS 3 10 60sec

DB DEFICIT REVERSE
3A LUNGES 3 10 60sec
https://youtu.be/nWTJ8VFxX50

10 EACH
3B 3 60sec
HYPEREXTENSIONS LEG
METCON 60sec rest
ROWING MACHINE 10 X 250m @100% effort
FINISHER each round
NOTES: If you don't have time to do the full 10 rounds cut down the rounds.
Alternatives only if no Rower; M:20cal, W:15cal Assault bike intervals, 60sec Spin bike Intervals, 200m sprint intervals. Same Rest
Periods.
 DAY 9 UPPERBODY PUSH/PULL

WARM UP
500M 10
10 10 10 SCAPULA PULL
ROWING HAND RELEASE PUSH
10 BANDED BANDED UPS
OR UPS
BANDED FRONT RAISES PULL SCAPULA https://youtu.be/cqwfd
ASSAULT https://youtu.be/_dv3i3PpKS qg4cky
APARTS RETRACTION M
BIKE
ORDER EXERCISE SETS REPS REST WEIGHTS

PULLS UPS 1ST till failure

WEIGHTED PULL UPS
https://youtu.be/WAOhMf1IXW 2ND 8 - 10
1 o 60-90s

WEIGHTED PULL UPS 3RD 6

WEIGHTED PULL UPS 4TH 6

Note: If you can’t perform pull ups then perform Banded Pull ups
https://youtu.be/Q0QO5bXveKE, If you can’t use weights then stick to BW pull ups.
1ST 12

2ND 8

5
BARBELL 3RD
(@80% 1RM)
2 MILITARY PRESS 60-90s
https://youtu.be/KRSrNmuLRVI 3
4TH
(@90% 1RM)
3 (try and
5TH beat your
3RM)

1ST 12
WEIGHTED DIPS
(Scaled: perform without 2ND 8
3 60-90s
weights and stick to 10-12 3RD 6
reps each set)
4TH 3

1ST 12

4A BARBELL BICEPS CURLS 2ND 8 0

https://youtu.be/uMhjI3csXkA
3RD & 4TH 5

DECLINE PUSH UPS 4 SETS

4B 20 60s
https://youtu.be/kGdBa8z1Fx8 TOTAL

METCON BURPEES (AKA DEATH 30 SEC

15 SEC REST 10 ROUNDS
FINISHER DROPS) WORK
 DAY 10 LEGS/BACK/CHEST

WARM UP
5 MINS ON 10 LYING
10 GORILLA 10 BANDED
THE BIKE 20 AIR SQUATS BANDED LEG 5 WALKOUTS
SQUATS FRONT RAISES
OR ROWER RAISES
ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec

2ND 8 90secs
BOX SQUAT
1
https://youtu.be/6Yac_vaPkNE
3RD 6 2-3mins

4TH 4

1ST 12 60sec

DEFICIT DEADLIFT 2ND 8 90secs

2
https://youtu.be/EY1gzfHV9v8
3RD 5 2mins

4TH 3

1ST 15 60sec
BENCH PRESS
(or heavy DB BENCH if
2ND 8 90secs
3 preferred)

https://youtu.be/5kvq0ft9Q6Y
3RD 5 90-2mins

4TH 3

1ST 12 90secs

PENDLAY ROWS 2ND 8 90secs

4
https://youtu.be/SaqhoHHDz2s
3RD 6 90secs

ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO WEIGHTS

(Alternative:
(Banded or Weighted) Seated/lying
A GLUTE HAM RAISE 3 SETS 12 3sec leg curl or
https://youtu.be/WMmmuoNmbsw
Banded Leg
Curl)
BARBELL GOOD
B MORNINGS 3 SETS 12 3sec,
https://youtu.be/bQcaDoyjOhs

FEET ELEVATED INVERTED 3sec, and 1 sec

C 3 SETS 12
ROWS hold at the top
https://youtu.be/WHjWK37xuZA
1A. 60SEC LEG ONLY bike
(as in no holding onto the
handle) 3
“BYE BYE
1B. 30x AIR SQUATS ROUNDS FOR
LEGS
TIME
“FINISHER 1C. 20x DB DEADLIFTS
Note: 1A – 1C = ONE
ROUND

DAY 11 – REST DAY/MOBILITY DAY

 DAY 12 UPPERBODY PUSH/PULL

WARM UP
500M 10 10
10 10
ROWING OR 10 BANDED BANDED
SCAPULA PULL UPS HAND RELEASE
ASSAULT BANDED FRONT RAISES PULL SCAPULA
HTTPS://YOUTU.BE/CQWFDQG4CKY PUSH UPS
BIKE APARTS RETRACTION

MAIN WORKOUT

ORDER EXERCISE SETS REPS REST WEIGHTS

PULLS UPS 1ST till failure

WEIGHTED PULL UPS 2ND 8

1 60-90s
WEIGHTED PULL UPS 3RD 6

WEIGHTED PULL UPS 4TH 3

1ST 12 60s

2ND 8 60s

BARBELL 5
3RD
2 MILITARY PRESS (@85% 1RM)
https://youtu.be/KRSrNmuLRVI 3
4TH 90s-2mins
(@95% 1RM)

5TH 1 RM

1ST 12
WEIGHTED DIPS
2ND 8
(Scaled: perform without
3 60-90s
weights and stick to 10-12 3RD 6
reps each set)
4TH 3

1ST 12
BARBELL BICEPS CURLS 2ND 8
4A 0
https://youtu.be/uMhjI3csXkA
3RD & 4TH 5

DECLINE PUSH UPS 4 SETS

4B 20 60s
https://youtu.be/kGdBa8z1Fx8 TOTAL

METCON 12mins EMOM

FINISHER “DEATH BY BURPEES”

EXERCISES ROUNDS RX+

15-18
12-15 BURPEES 12
BURPEES
EVERY MIN ROUNDS
EVERY MIN
 DAY 13 LEGS & ACCESSORY WORK

WARM UP
10
5MINS ON THE 10 COSSACK 10 LYING BANDED LEG
10 AIR SQUATS 5 WALKOUTS GORILLA
BIKE SQUATS RAISES
SQUATS
MAIN WORKOUT

ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec
8
2ND 90secs
BARBELL (@70% 1RM)
1 5
FRONT SQUAT 3RD
(@80% 1RM)
2-3mins
3
4TH
(@90% 1RM)

1ST 12 60sec
ROMANIAN DEADLIFT 8
https://youtu.be/hg8uNIRe9tU 2ND 90secs
(@55% 1RM)
2
(ALTERNATIVE: USE HEX 5
3RD
BAR) (@75% 1RM)
2-3mins
3
4TH
(@80-85% 1RM)

1ST 15 60sec

8-10
2ND 90secs
INCLINE BENCH PRESS (@50% 1RM)
3 5
(ALTERNATIVE: USE DB 3RD
INSTEAD) (@82-85% 1RM)
2-3mins
3
4TH
(@92-95% 1RM)

ACCESSORY WORK

DB BULGARIAN SPLIT
1 SQUATS 3 EACH LEG 60sec
https://youtu.be/YWd5zUhMrz4

BARBELL HIP THRUSTS

2 3 10 60sec
https://youtu.be/rem0Imc_AyY

HYPEREXTENSIONS
3 3 10 60sec
https://youtu.be/gHSkkwN8kuU

BARBELL DEFICIT REVERSE

4 LUNGES 3 10 EACH LEG 60sec
https://youtu.be/DuPxZHw2R9s

METCON ROWING MACHINE (Alt: 60sec rest each

10 X 5OOm @100% effort
FINISHER Assault bike or Spin bike) round

*If you don't have time to do the full 10 rounds cut down the rounds.

DAY 14 - OFF
 WEEK 3 (PHASE 1)

DAY 15 LEGS / CHEST & ACCESSORY WORK

WARM UP
5MINS
10 GORILLA SQUATS INTO 10 HIP INTERNAL +
ON THE 10
5 WALKOUTS OVERHEAD REACH EXTERNAL ROTATIONS
BIKE OR LYING BANDED LEG RAISES
https://youtu.be/xwbs1h5SN2A https://youtu.be/OAgdOg_qxPg
ROWER
ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec
8
2ND 90s – 2mins
(@75% 1RM)
1 BACK SQUAT 5
3RD
(@85% 1RM)
2-3mins
3
4TH
(@95% 1RM)

1ST 12 60sec

CONVENTIONAL 8
2ND 90s – 2mins
2 DEADLIFT (@50% 1RM)
(USE HEX BAR AS 3RD 5 (@70% 1RM) 2-3mins
ALTERNATIVE)
4TH 3 (@80% 1RM)
https://youtu.be/ehjt7onkkgk

1ST 12 60sec

2ND 8 90secs
FLAT BENCH HEAVY DB
3
CHEST PRESS 3RD 5 2-3mins

4TH 5

ACCESSORY WORK
BARBELL BULGARIAN
1 SPLIT SQUATS 3 8 EACH LEG 60sec
https://youtu.be/WOifDn_rknc

BARBELL HIP THRUSTS

2 3 8 60sec
https://youtu.be/rem0Imc_AyY

BANDED OR WEIGHTED
3 3 10 60sec
HYPEREXTENSIONS

BARBELL DEFICIT REVERSE

4 LUNGES 3 12 ALTERNATING 60sec
https://youtu.be/DuPxZHw2R9s

SPRINT INTERVALS
METCON 10 X 200m
(OUTDOORS OR @100% effort 90sec rest each round
FINISHER Sprint
TREADMILL)

*If you don't have time to do the full 10 rounds cut down the rounds thats fine
 DAY 16 UPPERBODY PUSH/PULL

WARM UP
10 10 10
500M 10
10 BANDED BANDED HAND
ROWING OR SCAPULA PULL UPS
BANDED FRONT RAISES PULL SCAPULA RELEASE
ASSAULT BIKE HTTPS://YOUTU.BE/CQWFDQG4CKY
APARTS RETRACTION PUSH UPS
MAIN WORKOUT

ORDER EXERCISE SETS REPS REST WEIGHTS

CHIN UPS 1ST till failure

https://youtu.be/KbP6LNcdg1c

1 WEIGHTED CHIN UPS 2ND 8 60-90s

WEIGHTED CHIN UPS 3RD 6

WEIGHTED CHIN UPS 4TH 3

1ST 12 60

2ND 8 60-90s
BARBELL
5
2 MILITARY PRESS 3RD
https://youtu.be/KRSrNmuLRVI
(@85% 1RM)
3 90s – 2mins
4TH
(@95% 1RM)
5TH 1 RM

1 12

2 8
3 WEIGHTED DIPS 60-90s
3 6

4 3

1 8

4A BARBELL BICEPS CURLS 2 8 0

3&4 8

WEIGHTED PUSH UPS

4B 4 SETS 12 60s
https://youtu.be/DfJT83KF0zA

METCON
FINISHER 12MINS EMOM
*DB
ORDER EXERCISES RX+
WEIGHTS

12-15 M: 2 x 18-
1st Min DB THRUSTERS M: 2 x 22.5kg
20kg
https://youtu.be/AqOKkAi2UMA

12 W: 2 x 8-
2nd Min BURPEES OVER DB W: 2 x 12kg
10kg
https://youtu.be/rsSkSD8oAx4

*NOTE: With weights given (18 – 20kg) this means choose weights between that range, so for example you can either
use 2 x 18kg or 2 x 20kg. Don’t forget to SCALE down the weights if its too heavy.
 DAY 17 LEGS/BACK/CHEST

WARM UP
10
10 10
5 MINS ON THE 5 GORILLA SQUATS 20
LYING BANDED LEG ALTERNATING
BIKE OR ROWER WALKOUTS INTO OVERHEAD AIR SQUATS
RAISES LUNGES
REACH
ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec
BARBELL
2ND 8 90secs
BOX SQUAT
1
3RD 6
https://youtu.be/6Yac_vaPkNE 2-3mins
4TH 4

1ST 12 60sec
DEFICIT ROMANIAN
2ND 8 90secs
2 DEADLIFT
3RD 5
https://youtu.be/EY1gzfHV9v8 2mins
4TH 3

1ST 15 60sec

INCLINE BENCH PRESS 2ND 8 90secs

(or heavy DB BENCH if
3
preferred)
3RD 5
90-2mins
4TH 3

1ST 12

PENDLAY ROWS 2ND 8 90s

4
https://youtu.be/SaqhoHHDz2s 3RD 5

ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO

A GLUTE HAM RAISE 3 SETS 10 3sec

BARBELL GOOD
B 3 SETS 10 3sec
MORNING
3sec, and 1
FEET ELEVATED
C 3 SETS 10 sec hold at
INVERTED ROWS
the top

BYE BYE LEGS FINISHER (3 ROUNDS FOR TIME)

ORDER EXERCISES DB WEIGHTS RX+ WEIGHTS

M:
1A 60sec LEG ONLY BIKE
2 x 22.5kg
M: 2 X 18- W:
1B 21x DB DEADLIFT 20kg, 2 x 12kg
1C 15x DB FRONT SQUATS W: 2 x 10-
12x DB FRONT RACK 12kg
1D LUNGES
https://youtu.be/UBH36dJiUZE

DAY 18 – REST DAY/MOBILITY DAY

DAY 19 UPPERBODY PUSH/PULL

 WARM UP
10 10
500M ROWING 10 10
10 BANDED HAND
OR ASSAULT BANDED SCAPULA
BANDED FRONT RAISES SCAPULA RELEASE PUSH
BIKE PULL APARTS PULL UPS
RETRACTION UPS
ORDER EXERCISE SETS REPS REST WEIGHTS
CHIN UPS 1ST till failure
https://youtu.be/KbP6LNcdg1c

WEIGHTED CHIN UPS 2ND 10

1 60-90s
WEIGHTED CHIN UPS 3RD 6

WEIGHTED CHIN UPS 4TH 3

1ST 12 60

2ND 8 60
5
3RD 60-90s
2 BARBELL MILITARY PRESS (@85% 1RM)
3
4TH
(@95% 1RM)
3 90s-2mins
5TH (try and beat
your 3RM)

1ST 12

2ND 8
3 WEIGHTED DIPS 60-90s
3RD 8

4TH 6

1ST 10

4A BARBELL BICEPS CURLS 2ND 8 0

3RD & 4TH 5

WEIGHTED PUSH UPS

4B 4SETS TOTAL 12 60s
https://youtu.be/DfJT83KF0zA

5 ROUNDS FOR
BARBELL COMPLEX METCON
TIME

ORDER EXERCOSE WEIGHT SCALED RX+ TIME COMPLETED

1A 10x BARBELL DEADLIFT M: 50kg M:45kg M: 70kg

8x HANG POWER CLEANS

1B W: 30kg W: 25kg W: 42.5kg
https://youtu.be/k9Sx-UOL7EA

6 (FORWARD FACING)
1C BURPEES OVER BAR
https://youtu.be/ePXAkOZuGwQ

1A,1B,1C =
ONE ROUND
 DAY 20 LEGS & ACCESSORY WORK

WARM UP

5MINS ON 10 GORILLA SQUATS INTO 10 HIP INTERNAL +

10
THE BIKE 5 WALKOUTS OVERHEAD REACH EXTERNAL ROTATIONS
LYING BANDED LEG RAISES
OR ROWER https://youtu.be/xwbs1h5SN2A https://youtu.be/OAgdOg_qxPg

ORDER EXERCISE SETS REPS REST WEIGHTS

1ST 12 60sec
8
2ND 90s – 2mins
(@75% 1RM)
BARBELL
1 4
BACK SQUAT 3RD
(@85% 1RM)
2
4TH 2-3mins
(@95% 1RM)
5TH 1RM

1ST 12 60sec
CONVENTIONAL
DEADLIFT 8
2ND 90s – 2mins
(CONVENTIONAL) (@50% 1RM)
2
(USE HEX BAR AS 5
ALTERNATIVE) 3RD 2-3mins
(@70% 1RM)
https://youtu.be/ehjt7onkkgk 3
4TH 2-3mins
(@90% 1RM)
5TH 1RM

1ST 12 60sec

FLAT BENCH HEAVY DB 2ND 8 90secs

3
CHEST PRESS 3RD 5 2-3mins

4TH 5

ACCESSORY WORK
BARBELL BULGARIAN
1 SPLIT SQUATS 3 8 EACH LEG 60sec
https://youtu.be/WOifDn_rknc

BARBELL HIP THRUSTS

2 3 8 60sec
https://youtu.be/rem0Imc_AyY

BANDED OR WEIGHTED
3 3 10 60sec
HYPEREXTENSIONS

BARBELL DEFICIT REVERSE

4 LUNGES 3 12 ALTERNATING 60sec
https://youtu.be/DuPxZHw2R9s

METCON 12mins EMOM

FINISHER

ORDER EXERCISES RX+

M: 15cal Row, W: 12cal M: 20cal

Min 1 Row Row,
(Alt: use Assault bike) W: 15cal
Row

Min2:
Min 2 12 – 15 PUSH UPS 20 PUSH
UPS
 WEEK 4 (PHASE 2)

DAY 22 LEGS + METCON

WARM UP
5MINS ON 10 10
THE BIKE 10 GORILLA SQUATS INTO HIP INTERNAL +
5 WALKOUTS
OR LYING BANDED LEG RAISES OVERHEAD REACH EXTERNAL ROTATIONS
ROWER https://youtu.be/xwbs1h5SN2A https://youtu.be/OAgdOg_qxPg

ORDER EXERCISE SET REPS TEMPO REST (s) WEIGHTS

3sec and 1sec

STANDING CALF RAISES
1 3 SETS 15 pause/squeeze at the 30-60sec
(ON A MACHINE OR
top of the movement
HOLDING DB TO ONE SIDE)

*LEG EXTENSION (BOTH

1ST 12 1sec 45-60
LEGS)

3secs Eccentric and 1

2 SINGLE LEG EXTENSION 2ND 12 45 - 60
sec squeeze at the top

LEG EXTENSION (BOTH

3RD (Drop set) 10x10x10 3secs 45-60
LEGS)
*If no Leg extension
change to Heel Elevated
Goblet squat 3 x 12 (Same
tempo)
SUPERSET
2sec with a 1 sec
1ST (pause
10 pause at the bottom
Squat)
of the squat
BARBELL BACK TEMPO
3A 2ND 12 (@50% 1rm) 3sec 0
SQUATS
3RD 10 (@60% 1rm) 4sec

4TH 6 (@70% 1rm) 5sec

1ST & 2ND 12 Each leg 2sec

DB OR KB SPLIT SQUAT
3B 90s-2mins
https://youtu.be/BmB_ttvauAY
3RD & 4TH 10 Each Leg 2sec

1ST 12 (@60% 1rm) 1sec 60

2ND 12 (@70% 1rm) 2sec 90s

4 CONVENTIONAL DEADLIFT
3RD 8 (@75-80% 1rm)
2sec 90s-2mins
4TH 8 (@80-85% 1rm)

WEIGHTED BOX STEP UPS

5 (ALTERNATE LEGS) 3 SETS 12 1sec 60s
https://youtu.be/zLxo6c-HNa4

DB OR BARBELL WALKING
LUNGES (OR STANDING
6 2 SETS 12 STEPS 60
ALT LUNGES)
https://youtu.be/yyo9E0r71jk

Cont…
 METCON FINISHER
DAY 22
(3 – 4 ROUNDS FOR TIME)

ORDER EXERCISE

60s STANDING BIKE

(Make sure its on the hardest resistance)
A
https://youtu.be/hePIhFuifFQ

20
B
AIR SQUATS

12
C JUMP LUNGES
https://youtu.be/CRJT5Sn8ZXE

ABC = ONE
ROUND
 DAY 23 SHOULDERS AND ABS

10
10 10
5 10 BANDED
BANDED SCAPULA
WALKOUTS BANDED FRONT RAISES SCAPULA
PULL APARTS PULL UPS
RETRACTION
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS
SUPERSET
1ST 10 3secs
SEATED DB SHOULDER 2ND 10 3secs
1A PRESS 0
https://youtu.be/Eb0qfFJsC6c 3RD
(DROPSET of 8x8x8 2secs
3)

1ST 12 3secs 60s

1B DB LATERAL RAISES
https://youtu.be/JViMWzYvCos
2ND 12 4secs

3RD (Drop 60-90s

12x12x12 3secs
set x 3)

SUPERSET

12
1ST 3secs
SEATED DB ARNIE PRESS
2A
https://youtu.be/M1cQBUK1reg 2ND 10 3secs 0

3RD 8 3secs

2B REVERSE DB FLYS 3 Sets 12 2secs 60s

https://youtu.be/DV-IJqXy8cQ

1ST 12 2secs
DECLINE PIKE PUSH UPS
https://youtu.be/nDxptdvBdd4 2ND 12 3secs 60s
3
(ALT: FLOOR PIKE PUSH UPS) 3RD 12 4secs
https://youtu.be/TBRaPY11mCY

1ST 12 2secs
CABLE ROPE OR BANDED 2ND 12 3secs 60s
4 FACE PULLS
https://youtu.be/6eDZF1J9LGM 3RD 12 4secs

ABS / CORE WORK

ORDER EXERCISE SETS REPS REST

HANGING OR LYING LEG

1 RAISES 2sets 12 40
https://youtu.be/eh3OxJoQnw0

CABLE OR BANDED
2 OBLIQUE WOODCHOP 2sets 12 40
https://youtu.be/rTBqKT4uB5A

STABILITY BALL PIKE

3 2sets 12 40
https://youtu.be/-ciDJCuTu3A

ABS WHEEL OR STABILITY

4 BALL ROLL OUTS 2sets 12 40
https://youtu.be/owhQSjMlrms

STABILITY BALL
5 JACKKNIFES 2sets 12 40
https://youtu.be/77IQY74hHUg
 DAY 25 CHEST/TRICEPS

WARM UP
10 10
5 10
BANDED PULL HAND RELEASE
WALKOUTS BANDED FRONT RAISES
APARTS PUSH UPS
MAIN WORKOUT

ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st and 2nd 12 3sec

40
1 CABLE FLYS rd
3
10X8X8 4sec
(Drop set x 3)
SUPERSET
1st 12 2sec

2A INCLINE DB CHEST PRESS 2nd 10 3sec 0

3rd 8 4sec

1st 12 2sec
TRICEPS DB SKULL
2B 2nd 12 3sec 60-90s
CRUSHERS
3rd 12 4sec
SUPERSET

1st 12 3sec
FLAT BENCH DB CHEST
3A 0
PRESS 2nd 8 4sec

3rd 8 4sec

1st 12 2sec
WEIGHTED TRICEPS DIPS
3B (Or Body weight) 60s
2nd 12 3sec

3rd Till Failure 4sec

TRIPLESET

1st 15 2sec

2nd 12 3sec
4A FLAT BENCH DB FLYS 0

3rd 10 3sec

1st 12 2sec
CLOSE GRIP BENCH PRESS
4B 2nd 12 2sec 0
https://youtu.be/8XhlHDOCWOo

3rd 10 3sec

4C PUSH UPS 2 sets Till failure 3secs 90s

SUPERSET

TRICEPS CABLE ROPE OVER 1st 12 3sec

60s
5 HEAD EXTENSIONS 2nd
https://youtu.be/5ujsJ8z0YOg 10x10x10 2sec
(Drop set of 3)
DAY 26 LEGS
WARM UP

5MINS
10 GORILLA SQUATS INTO 10 HIP INTERNAL +
ON THE 10 5
OVERHEAD REACH EXTERNAL ROTATIONS
BIKE OR LYING BANDED LEG RAISES WALKOUTS
https://youtu.be/xwbs1h5SN2A https://youtu.be/OAgdOg_qxPg
ROWER
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

3sec and 1sec

STANDING CALF RAISES 3sets 12 pause/squeeze at the top
1 (ON A MACHINE OR HOLDING DB TO 45-60s
ONE SIDE)
of the movement

LEG EXTENSION (BOTH LEGS) 1st 12 1sec

3secs and 1 sec squeeze at

SINGLE LEG EXTENSION 2nd 12
2 the top
60s
rd
3
LEG EXTENSION (BOTH LEGS) 10x10x10 3secs
(Drop set)

SUPERSET

1st (pause 2Sec with a 1 sec pause at

20
Squat) the bottom of the squat

3A BARBELL BACK TEMPO SQUATS 2nd 12 (@50% 1rm) 3sec 0

3rd 12 (@60% 1rm) 4sec

4th 10 (@70% 1rm) 4sec

1st & 2nd 12 each leg 2sec

DB OR KB SPLIT SQUAT 90s
3B 3rd & 4th 10 Each Leg 3sec

1st 12 (@60% 1rm) 1sec

2nd 12 (@70% 1rm) 2sec

4 CONVENTIONAL DEADLIFT 60-90s
8
3rd 2sec
(@75 - 80% 1rm)

SUPERSET

WEIGHTED BOX STEP UPS

5A 3sets 12 1sec 0
(ALTERNATE LEGS)

5B DB SPLIT STANCE DEADLIFTS 3sets 12 Each Leg 3sec 90s

DB OR BARBELL WALKING
6 LUNGES (OR STANDING ALT 2sets 12 STEPS 60s
LUNGES)

A. 60sec LEG ONLY BIKE

(Hardest resistance)
M:24”
DAY 26 B. 12 BOX JUMP OVERS 4 ROUNDS
FINISHER https://youtu.be/FlUNB8NVfzw W: 20”

OR 15 JUMP SQUATS
 DAY 27 BACK/BICEPS
WARM UP

15 CABLE
10 OR
10
500m ROW BANDED FRONT 10 SCAPULA PULL UPS BANDED
BANDED PULL APARTS
RAISES FACE
PULLS
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st 12 2sec

1 PULL UPS 2nd 10 - 12 3secs 60s

3rd 10 - 12 3secs

SUPERSET

LYING INCLINE DB 1st 15 3secs

2A BICEPS CURLS
2nd 12 4secs
0
https://youtu.be/FHivbC
1yQNk 3rd
10x10x10 2secs
(Drop set of 3)

SINGLE ARM DB 1st 12 2secs

2B ROWS
2nd 10 2secs 60-90s
https://youtu.be/sgfS-
WBU3jk 3rd 8 2secs

SUPERSET

1st 12 3secs

SEATED LAT PULL 2nd 12 4secs

3A DOWNS 0
3rd
https://youtu.be/-
10x10x10 3secs
(Drop set of 3)
p_xkhqrcfo

1st 12 3sec

SEATED HAMMER 2nd 12 4sec 60-90s

3B
CURLS 3rd 10 - 12 5sec

BENT OVER 1st 15 1sec

BARBELL PENDLAY
ROWS 2nd 12 1sec
4 (shoulder width 60-90s
grip)
https://youtu.be/Saqho
3rd 8 1sec
HHDz2sC

SUPERSET

CABLE ROPE PULL

5A OVERS 1 X DROPSET OF 4 10X10X10X10 3secs 0
https://youtu.be/IreqIm
3IXsE

CABLE BAR BICEP

5B 1 X DROPSET OF 4 10X10X10X10 3secs 60s
CURLS

CONT…..
 DAY 27 METCON FINIHSER

ORDER EXERCISE DB WEIGHTS RX+ SCORE

50 X DOUBLE UNDERS M: M:
A
OR 70 SINGLES 1 x 18 -22.5kg 1 x 25 - 30kg
10 Mins
AMRAP 10 X DB ALTERNATE W: W:
B SNATCHES 1x 8-10kg 1x 12 - 14kg
https://youtu.be/DeXDcaPs
-VQ
A – B = ONE ROUND, Complete
as many Rounds within 10mins
 WEEK 5

DAY 29 LEGS

WARM UP
5MINS ON 10 GORILLA 10 HIP INTERNAL +
10 COSSACK
THE BIKE OR 5 WALKOUTS SQUATS INTO EXTERNAL ROTATIONS
SQUATS
ROWER OVERHEAD REACH https://youtu.be/OAgdOg_qxPg

ORDER EXERCISE SET REPS TEMPO REST (s) WEIGHTS

3sec and 1sec

STANDING CALF RAISES
3 SETS 15 pause/squeeze at the top
1 (on a machine or holding 30sec
of the movement
Db to one side)

LEG EXTENSION (BOTH

1ST 12 1sec 60
LEGS)

3secs and 1 sec squeeze at

2 SINGLE LEG EXTENSION 2ND 12
the top
60-90s
LEG EXTENSION (BOTH 3RD
10x10x10 3secs
LEGS) (Drop set)

SUPERSET

1ST (pause 2sec with a 1 sec pause at

20 (just the bar)
Squat) the bottom of the squat
BARBELL BACK TEMPO 2ND 12 (@55% 1rm) 3sec
3A 0
SQUATS
3RD 10 (@65 - 70%1rm) 4sec

4TH 8 (@75 - 80%1rm) 5sec

1ST & 2ND 12 each leg 2sec 90s

DB OR KB SPLIT SQUAT
3B
https://youtu.be/BmB_ttvauAY
3RD & 4TH 10 Each Leg 3sec

1ST 15 (@60% 1rm) 1sec

CONVENTIONAL DEADLIFT 2ND 12 (@70%1rm) 2sec
4 60s
https://youtu.be/ehjt7onkkgk
3RD 8 (@75 - 80%1rm) 2sec

SUPERSET

WEIGHTED BOX STEP UPS

5A (ALTERNATE LEGS) 3 SETS 12 1sec 0
https://youtu.be/zLxo6c-HNa4

DB SPLIT STANCE
5B DEADLIFTS 3 SETS 12 Each Leg 3sec 60
https://youtu.be/1KGKpTx6FGw

DB OR BARBELL WALKING
6 LUNGES (OR STANDING 2 SETS 20 STEPS 60
ALT LUNGES)
https://youtu.be/yyo9E0r71jk

A. 60secs LEG ONLY BIKE

FINISHER 4 ROUNDS
B. 30 AIR SQUATS
 DAY 30 SHOULDERS AND ABS

WARM UP
500M 10 BANDED 15
10 BANDED
ROWING OR 10 BANDED FRONT RAISES SCAPULA PULL CABLE/BANDED
PULL APARTS
SKI ERG UPS FACE PULLS
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

SUPERSET

1st 10 3secs
SEATED DB SHOULDER PRESS 2nd 10 3secs 0
1A
https://youtu.be/Eb0qfFJsC6c 3rd
8x8x8 2secs
(Drop set of 3)

1st 12 3secs

DB LATERAL RAISES 2nd 12 4secs 60s

1B
https://youtu.be/JViMWzYvCos
3rd
12x12x12 3secs
(Dropset x 3)

SUPERSET

1st 12 3secs
SEATED ARNIE PRESS
2A 2nd 8 3secs 0
https://youtu.be/M1cQBUK1reg
3rd 8 3secs

DB REVERSE FLYS 60-90s

2B 3 Sets 12 2secs
https://youtu.be/M1cQBUK1reg

1st 15 2secs
ALTERNATING DB OVER HEAD
SHOULDER PRESS (KEEP 2nd 12 3secs 60s
3 ELBOWS IN)
3rd 12 4secs
https://youtu.be/2aHzt6lsg3g

1st 12 2secs

2nd 12 3secs 60s

4 CABLE ROPE FACE PULL
3rd 12 4secs

ABS / CORE WORK

HANGING LEG RAISES
https://youtu.be/eh3OxJoQnw0
1 2sets 15 2secs 45-60s
OR KNEE TUCKS
https://youtu.be/ZXJkfF_aNNM

CABLE OR BANDED OBLIQUE

2 WOODCHOP 2sets 15 2secs 45-60s
https://youtu.be/PfaAh__ptFk

STABILITY BALL PIKES

3 2sets 12 2secs 45-60s
https://youtu.be/-ciDJCuTu3A

ABS WHEEL OR STABILITY BALL

4 ROLL OUTS 2sets 12 45-60s
https://youtu.be/owhQSjMlrms

STABILITY BALL JACKKNIFES

5 2sets 12 45-60s
https://youtu.be/77IQY74hHUg

DAY 31… OFF

 DAY 32 CHEST/TRICEPS
WARM UP
10 10
5 10
BANDED PULL HAND RELEASE
WALKOUTS BANDED FRONT RAISES
APARTS PUSH UPS
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

1st and 2nd 12 3sec

60s
1 CABLE CHEST FLYS 3rd
10X10X10 4sec
(drop set X 3)
SUPERSET

1st 12 2sec
2A INCLINE DB CHEST PRESS 2nd 10 3sec 0

3rd 8 4sec

INCLINE TRICEPS DB
1st 12 2sec
EXTENSIONS
2B
2nd 12 3sec 60s
https://youtu.be/LJQjSYhf5gM
3rd 12 4sec

SUPERSET

1st 12 3sec

3A FLAT BENCH DB CHEST PRESS

2nd 10 4sec 0

3rd 8 4sec

1st 12 2sec

WEIGHTED TRICEPS DIPS 60s

3B 2nd 12 3sec

3rd Till Failure 4sec

TRIPLESET

1st 15 2sec
CLOSE GRIP BENCH PRESS
4A 2nd 12 3sec 0
https://youtu.be/8XhlHDOCWOo
3rd 10 4sec

1st 12 2sec
DB PUSH UPS 2nd 12 3sec
4B 60s
https://youtu.be/jlCLKnxSvnw
3rd 12 4sec

SUPERSET

1st 12 3sec
TRICEPS CABLE ROPE OVER 0
5A 2nd
HEAD EXTENSIONS 10x10x10 2sec 0
(Drop set of 3)

3sec & 1 sec

TRICEPS PLANK PRESS
5B 2 sets 12 pause at the 60s
https://youtu.be/mFATjwDL2Rk
top
 DAY 33 LEGS

WARM UP
5MINS ON
10 10 GORILLA 10 HIP INTERNAL +
THE BIKE 5
COSSACK SQUATS INTO EXTERNAL ROTATIONS
OR WALKOUTS
SQUATS OVERHEAD REACH https://youtu.be/OAgdOg_qxPg
ROWER
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

3sec and 1sec

STANDING CALF RAISES 1 15 pause/squeeze at the top
(ON A MACHINE OR of the movement
1 HOLDING DB TO ONE SIDE) 45 – 60s
https://youtu.be/dU2VHnW- 2sec up. 2sec down and
hQE 2&3 12 - 15 1sec pause/squeeze at the
top of the movement

1st 12 2sec 60s

2nd
10 x 10 2sec
Drop set
2 LEG EXTENSION (BOTH
LEGS) 6x10x15
3rd 60-90s
(Start heavy and
(Reverse
then decrease the 1sec
Pyramid Drop
weight and
set)
increase the reps)
SUPERSET

1st (pause 2sec with a 1 sec pause at

20
Squat) the bottom of the squat
BARBELL BACK TEMPO 2nd 15 (@45% 1Rm) 3sec
3A 0
SQUATS
3rd 12 (@65% 1Rm) 4sec

4th 8 (@70-75%1rm) 5sec

DB OR KB SPLIT SQUAT 1st & 2nd 12 each leg 2sec 90s

3B https://youtu.be/BmB_ttvauAY
3rd & 4th 10 Each Leg 3sec

1st 15 (@50% 1rm) 1sec

4 ROMANIAN DEADLIFT 2nd 12 (@60%1rm) 2sec 90s

https://youtu.be/hg8uNIRe9tU
3rd 8 (@70%1rm) 2sec

SUPERSET

WEIGHTED BOX STEP UPS

5A 3sets 12 1sec 0
(ALTERNATE LEGS)

DB SPLIT STANCE
5B 3sets 12 Each Leg 3sec 60
DEADLIFTS

DB OR BARBELL WALKING
6 LUNGES (OR STANDING 2sets 20 STEPS 60
ALT LUNGES)
https://youtu.be/yyo9E0r71jk

A. 60secs LEG ONLY BIKE M: 2 X 18-

(Hardest Resistance) 3 - 4 ROUNDS FOR
22.5kg,
FINISHER TIME
B. 15x DB THRUSTERS
https://youtu.be/AqOKkAi2UMA W: 8 – 10kg
 DAY 34 BACK/BICEPS
10 15 CABLE OR
10 10 SCAPULA
500m ROW BANDED PULL BANDED FACE
BANDED FRONT RAISES PULL UPS
APARTS PULLS
ORDER EXERCISE SET REPS TEMPO REST WEIGHTS

CHIN UPS 1st Till failure 1sec

1 (USE ADDED WEIGHTS IF 2nd 10 3secs 45-60s

POSSIBLE)
https://youtu.be/KbP6LNcdg1c 3rd 6 4secs

SUPERSET

1st 15 2secs
LYING INCLINE DB BICEPS
CURLS 2nd 12 4secs
2A 0
https://youtu.be/FHivbC1yQNk 3rd
10x10x10 2secs
(Drop set of 3)

1st 10 2secs
2B SINGLE ARM DB ROWS
2nd 8 2secs 60s

3rd 8 2secs

SUPERSET

1st 12 3secs

2nd 12 4secs
0
3A SEATED LAT PULL DOWNS
3rd
10x10x10 3secs
(Drop set of 3)

1st 15 3sec

2nd 12 4sec 60s

3B SEATED HAMMER CURLS
3rd 10 5sec

1st 15 1sec
BENT OVER BARBELL ROWS
4 2nd 12 2sec 60s
https://youtu.be/Ta961_tR5BM
3rd 8 3sec

SUPERSET

CABLE ROPE PULL OVER (alt:

DB Bench Pull overs)
5A 0
1 X DROPSET OF 10x10x10x10 3secs
https://youtu.be/IreqIm3IXsE 4

1 X DROPSET OF
5B CABLE ROPE BICEP CURLS 10x10x10x10 3secs 60s
4

METCON
10 Mins AMRAP
FINIHSER
ORDER EXERCISE DB WEIGHTS SCORE:

M: 20CAL ROW,
M: 2 x 18-
1A W: 15CAL ROW
22.5kg
(Alt: Assault bike or 400m Run)

12 X DB CLEAN AND PRESS

1B W: 10-12kg
https://youtu.be/NR8y54okECs
 WEEK 6:
REPEAT TEST WEEK (DAY 1 - 7)
 WEEK 7 (PHASE 3)

DAY 42 PUSH/PULL PART 1

WARM UP
ROWING
10 10
TABATA: 20s 10 15
BANDED SCAPULA PULL
@100% and 10s BANDED FRONT RAISES PUSH UPS
PULL APARTS UPS
rest x 6 rounds.

ORDER EXERCISE SETS REPS TEMPO (Sec) REST WEIGHTS

15
2sec
(@40% 1Rm)
12
3sec
(@60% 1Rm)
BARBELL BENCH PRESS
1A 4 sets 10 0
(ALT: USE DB) 3sec
(@70% 1Rm)
6
(@75 - 80% 2sec
1Rm)
1st & 2nd 12 2sec
DB BENT OVER ROWS
1B 3rd 8 3sec 90s-2mins
(UNSUPPORTED)
4th 8 3sec

1st 12 2sec

2nd 8 2sec
INCLINE DB CHEST PRESS
2A 0
https://youtu.be/tNBaKMaIgrw 3rd 8 4sec

4th 6 5sec

HEAVY DB BENCH PULL 1st & 2nd Set 12 3secs

2B OVERS 60s
https://youtu.be/S_KxpbWoDZ0 3rd & 4th Set 12 4secs

PULL UPS (WEIGHTED IS

3 3sets 8 3sec 60-90s
IDEAL)

METCON 14mins EMOM

SCALED: USE
2x DB as an
ODER EXERCISE WEIGHTS RX+
easier
Alternative
MEN :
Men 50kg Men 60-65kg
10 2 X 22 - 25kg
Min 1’ BARBELL PUSH PRESS WOMEN:
https://youtu.be/-fZS8J6EKK4 Women: 25- Women: 35-
2 x 10-12kg
30kg 40kg
DB
8-10
Min 2’ BURPEES OVER BAR
https://youtu.be/BjR1lA3ZShY

NOTES: you need at least 20sec rest in-between, scale down to 8 reps every minute if needed

5-10mins Bike cool down

 DAY 43 FUNCTIONAL TRAINING

PART 1
A 400M ROWER

B 20 AIR SQUATS

C 12 PUSH UPS
A,B,C = ONE
X 3 ROUNDS
ROUND

PART 2
ORDER EXERCISE SETS REPS REST WEIGHTS

KB/DB TURKISH GET UPS 10

1A 3sets 0
https://youtu.be/S0NADAxZvDM (5 each side)

KB/DB PISTOL BOX SQUATS

1B https://youtu.be/ikDLme71KFw 3sets 10 EACH LEG 60sec
(With Weights optional)

KB/DB SINGLE ARM OVER 20 STEPS

2 HEAD LUNGES 3sets 60sec
(10 each arm)
https://youtu.be/kkbjrbV3gfc

SEATED ALTERNATING
3 KB/DB Z PRESS 3sets 12 60sec
https://youtu.be/k2pOxkUetqc

4 KB CLEAN PRESS 3sets 12 Each Arm 60sec

https://youtu.be/rwT8cFFo0hU

METCON
4-5 ROUNDS
TIME
ORDER EXERCISES REPS REST WEIGHTS
COMPLETED
MEN:
DB DEVIL PRESS
1A 8 2 x 18 - 22.5
https://youtu.be/rwT8cFFo0hU
60sec - 25KG
Each Round
50DU OR WOMEN:
1B DOUBLE UNDERS OR SINLGES
80 SINGLES 2 x 10-12KG

DAY 44… OFF

DAY 45 LEGS

WARM UP
A 5mins on the bike

B 10 Air Squats

C 12 Cossack squats

D 12 Banded leg raises

E 10 Gorilla Squats

MAIN WORKOUT

ORDER EXERCISE SETS REPS TEMPO (Sec) REST WEIGHTS

2sec & 2sec
12
1st pause at the 60sec
(@40% 1Rm)
bottom
12
2nd,3rd 2sec 90sec
(@60% 1Rm)
1 BARBELL FRONT SQUAT
10
4rd 3sec
(@70% 1Rm)
5 2mins
5th (@75 - 80% 3sec
1Rm)

1st 12 2sec 60sec

2nd 10 2sec 90sec

SNATCH GRIP DEADLIFT
2
https://youtu.be/X4vZIM4AxW8 3rd & 4th 8 3sec
2mins
5th 6 3sec

1st 10 2sec 60sec

BARBELL HIP THRUSTS
3 2nd 10 3sec
https://youtu.be/rem0Imc_AyY
90sec - 2mins
3rd 10 4sec

KB OR DB FRONT RACK
4 WALKING LUNGES 3sets 12 STEPS 60 - 90sec
https://youtu.be/HNp4y97SnJM

METCON 15mins AMRAP

TIME
EXERCUISE WEIGHTS
COMPLETED
500M ROWER OR BIKE
1A
OR RUN

21 X KB RUSSIAN SWINGS M:
1B https://youtu.be/5rXkuj-Y7Gg 1x 24-30kg kb,
(DB Skiers if no KB)
W:
15 X KB or DB GOBLET 1x 16-20kg
1C SQUATS
https://youtu.be/j7dkfBtT_RU

1D 9 X BURPEES

Complete as Many Rounds as possible in 15mins. 1A to 1D

NOTES: counts as ONE round. You can also increase the Amrap time; 20,
25,30mins etc
DAY 46 PUSH/PULL PART 2

WARM UP

A 500m Rowing erg

B 10 Banded Front Raises

C 10 Banded Pull Aparts

D 15 Hand Release Push Ups

TEMPO
ORDER EXERCISE SETS REPS REST WEIGHTS
(Sec)

INCLINE BENCH BICEP

1st 12 3sec
ZOTTMAN CURLS
1A
2nd 12 3sec 0
https://youtu.be/A00NGdx7Zlg
3rd 12 3sec

1st 12 3sec
DB PUSH UPS
1B 2nd 12 4sec 60s
https://youtu.be/jlCLKnxSvnw
3rd 12 5sec

1st 12 3sec

CLOSE GRIP BARBELL BENCH 2nd 12 3sec

2 (OR USE DB) 60-90s
https://youtu.be/8XhlHDOCWOo 3rd 10 4sec

4th 10 4sec

1st 12 2sec

3 WEIGHTED DIPS 2nd 8 3sec 60-90s

3rd 5 4sec

1st & 2nd 12 2sec

BENT OVER BARBELL ROWS
4 3rd 10 2sec 60-90s
https://youtu.be/Ta961_tR5BM
4th 8 2sec

METCON 5 ROUNDS FOR TIME

EXERCISES REPS DB WEIGHTS SCORE:

1A DB THRUSTERS 10 M: 2 x 18- 22.5kg

1B PUSH UPS 10 W: 2 x 10 -12kg

HANGING KNEES TO ELBOW

1C (OR BUTTERFLY SIT UPS) 10
https://youtu.be/tmU368cgmW4

ADVANCED: TOES 2 BAR

NOTES: 1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
 DAY 47 CONDITIONING DAY

WARM UP

500M ROWING OR 1K 10 BODYWEIGHT

10 COSSACK SQUATS 5 WALKOUTS
BIKE SQUATS

12 BARBELL ONLY 12 BABRELL ONLY HANG

GOOD MORNINGS CLEAN AND PRESS
https://youtu.be/bQcaDoyjOhs https://youtu.be/2nn9Hg1sqx4

PART 1: 15mins BARBELL CYCLING

AMRAP
ORDER EXERCISES WEIGHTS SCORE:
M:
A1 7 x DEADLIFT
50-60kg
7 x HANG POWER W:
A2 CLEANS 25-30kg
https://youtu.be/k9Sx-UOL7EA

A3 7 x PUSH PRESS
https://youtu.be/-fZS8J6EKK4

A1 – A3 = ONE ROUND

PART 1 SCALED OPTION: (USE DUMBBELLS IF YOU STRUGGLE WITH A BAR)

DB WEIGHTS SCORE:

7 x DEADLIFT M:
A1 https://youtu.be/RcvgnDjWp24 2 X 18-22.5kg

7 x HANG CLEAN W:
A2 https://youtu.be/3jPIP_8TXP0 2 x 8-10kg

A3 7 x PUSH PRESS
https://youtu.be/rQGH5llntAA

3 - 5MINS REST THEN ONTO PART 2

PART 2 15mins AMRAP

ORDER EXERCISES DB WEIGHTS SCORE:

M:20CAL | W:15CAL
ROWING ERG OR M:
A
ASSAULT BIKE OR 400M 2 X 18- 22.5kg
RUN

5 x MANMAKER W:
B
https://youtu.be/sglcFfh9BdM 2 x 8-12kg DB

FINISH: 10mins Bike cool down

DAY 48 …OFF
 WEEK 8

DAY 49 PUSH/PULL PART 1

WARM UP
ROWING TABATA:
10 10 10
20s @100% and 15
BANDED FRONT BANDED PULL SCAPULA PULL
10s rest x 6 PUSH UPS
RAISES APARTS UPS
rounds.
MAIN WORKOUT

ORDER EXERCISE SETS REPS TEMPO (Sec) REST WEIGHTS

15
2sec
(@40% 1rm)
12
(@60 - 65% 3sec
BENCH PRESS
1rm)
1A (OR DB BENCH 4sets 0
10
PRESS) 3sec
(@70% 1rm)
6
(@75 - 80% 3sec
1rm)
1st & 2nd 12 2sec
DB BENT OVER
1B ROWS 3rd 12 2sec 90s-2mins
(UNSUPPORTED)
4th 12 3sec

1st 12 2sec 60s

2nd 8 3sec 60s

INCLINE DB CHEST
C 3 rd
PRESS 8x8 3sec
(Drop set x 2)
90s
4th
8x8x8 4sec
(Drop set x 3)

D PULL UPS 3sets 12-15 3sec 60-90s

METCON 20MINS EMOM

ORDER EXERCISE WEIGHTS RX+

MEN: MEN
1st Min 12-15 2 X 18- 22.5KG 2 X 24-25KG
DB SKIERS WOMEN: WOMEN
2 X 8-10KG 12-14KG
12-15
2nd Min
DB PUSH PRESS
15
3rd Min
BUTTERFLY SIT UPS
12
4th Min
RENEGADE ROWS

5th Min REST

NOTES: you need at least 20sec rest in-between, scale down then reps if needed

5-10mins Bike cool down

DAY 50 FUNCTIONAL TRAINING

PART 1

A 400M ROWER

B 20 AIR SQUATS

C 12 PUSH UPS

X 3 ROUNDS

PART 2
ORDER EXERCISE SETS REPS REST WEIGHTS

KB/DB TURKISH GET UPS 10

1A 3sets
https://youtu.be/S0NADAxZvDM (5 each side)
0
KB/DB PISTOL BOX
SQUATS
1B 3sets 10 EACH LEG 60sec
https://youtu.be/ikDLme71KFw
(With Weights optional)

KB/DB SINGLE ARM OVER 20 STEPS

2 HEAD LUNGES 3sets 60sec
(10 each arm)
https://youtu.be/kkbjrbV3gfc

SEATED ALTERNATING
3 KB/DB Z PRESS 3sets 12 60sec
https://youtu.be/k2pOxkUetqc

4 KB CLEAN PRESS 3sets 12 Each Arm 60sec

https://youtu.be/rwT8cFFo0hU

METCON 4-5 ROUNDS FOR TIME

TIME
ORDER EXERCISES REPS WEIGHTS
COMPLETED

1A DOUBLE DB SNATCHES 12 MEN:

2 x 18 – 22.5kg
50 DU WOMEN:
*DOUBLE UNDERS OR
1B OR 2 x 10-12KG
SINLGES
80 SINGLES
*(Alt: 500m Rower)

DAY 51…OFF
 DAY 52 LEGS

WARM UP

A 5mins on the bike

10 Gorilla Squat into
External Rotations
B https://youtu.be/xwbs1h5SN2A

C 10 Cossack squats

D 5 Walkouts
10 Hip Internal and
E External Rotations

ORDER EXERCISES SETS REPS TEMPO (Sec) REST WEIGHTS

2sec & 2sec
12
1st pause at the 60sec
(@45% 1Rm)
bottom
12
BARBELL FRONT 2nd,3rd 2sec 90sec
1 (@65% 1Rm)
SQUAT
10
4rd 3sec
(@75% 1Rm)
2mins
5th
8x8x8 3sec
(Drop set)

1st 15 2sec 60sec

SNATCH GRIP 2nd 12 2sec 90sec

2
DEADLIFT 8 3sec
3rd
2-3mins
4th 6 3sec

1st 15 2sec 60sec

BARBELL HIP 2nd 12 3sec

3
THRUSTS 3rd 10 3sec 90sec – 2mins

4th 10 4sec

BARBELL
4 ALTERNATING 3 SETS 12 1sec 60 - 90sec
LUNGES

METCON 15MINS AMRAP

TIME
ORDER EXERCISES WEIGHTS
COMPLETED
500M ROWER OR
1A
BIKE OR BIKE
Men:
21 X KB SWINGS (DB 26-28kg kb,
1B Alternating Cleans if
no KB) Women:
12-16kg
Men:
26-28kg kb,
15 X KB or DB GOBLET
1C
SQUATS
Women:
12-16kg
1D 9 X BURPEES

Complete as Many Rounds as possible in 15mins. 1A to 1D

NOTES: counts as ONE round. You can also increase the Amrap
time; 20, 25,30mins etc
DAY 53 PUSH/PULL PART 2

WARM UP
A 500m Rowing erg

B 10 Banded Front Raises

C 10 Banded Pull Aparts

D 15 Hand Release Push Ups

TEMPO
ORDER EXERCISE SETS REPS REST WEIGHTS
(Sec)

INCLINE BENCH BICEP 12

1st
ZOTTMAN CURLS
1A 3sec
2nd 12 0
https://youtu.be/A00NGdx7Zlg
3rd 12

1st 12 3sec
DB PUSH UPS
1B 2nd 12 4sec 60s
https://youtu.be/jlCLKnxSvnw

3rd 12 5sec

1st 12 3sec

CLOSE GRIP BARBELL BENCH 2nd 12 3sec

2 (OR USE DB) 60-90s
https://youtu.be/8XhlHDOCWOo 3rd 10 4sec

4th 10 4sec

1st 12 2sec

3 WEIGHTED DIPS 2nd 8 3sec 60-90s

3rd 5 4sec

1st & 2nd 12 2sec

BENT OVER BARBELL ROWS
4 3rd 10 2sec 60-90s
https://youtu.be/Ta961_tR5BM
4th 8 2sec

METCON 5 ROUNDS FOR TIME

EXERCISES DB WEIGHTS RX+ SCORE:

6 DEVIL PRESS M: M:
1A https://youtu.be/5k8HLgchJB8 2 x 18-22.5kg, 2 x 25kg,

8 BURPEES OVER DB W: W:
1B
https://youtu.be/rsSkSD8oAx4 2 x 8-10kg 2 x 12kg

10 HANGING KNEE TUCK

https://youtu.be/ZXJkfF_aNNM
1C
(OR BUTTERFLY SIT UPS,
ADVANCED: TOES 2 BAR)

NOTES: 1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
 DAY 54 CONDITIONING DAY

500M 10 10 10
ROWING OR BODYWEIGHT COSSACK BANDED 12 BARBELL ONLY
1K BIKE SQUATS SQUATS FRONT RASIES GOOD MORNINGS
https://youtu.be/bQcaDoyjOhs

MAIN WORKOUT

PART 1 21-15-9 FOR TIME

ORDER EXERCISE WEIGHTS RX+ Weights TIME COMPLETED

21 x BARBELL Men: Men:

A
DEADLIFT 100kg 120kg

21 x DOWN UPS Women: Women:

B https://youtu.be/6Neo-
ZADM90 40-50kg 50-60kg

C 15 x DEADLIFT

D 15 x DOWN UPS

E 9 x DEADLIFT

F 9 x DOWN UPS

Finish As Quick As Possible

3-5mins REST then onto Part 2

PART 2 ROWING MACHINE INTERVALS (100% Effort EVERY ROUND)

NOTES:
REST EACH
Use the Assault EXERCISE ROUNDS
ROUND
Bike if you prefer,

Try and stick to

500M ROW X 10 60sec
the same pace
each Round.

If no Assault Bike
or Rower then 1k
on a
Stationary/Spin
Bike.

DAY 55…OFF
 DAY 56 PUSH/PULL PART 1

WARM UP
ROWING TABATA:
10 10 10
20s @100% and 15
BANDED FRONT BANDED PULL SCAPULA PULL
10s rest x 6 PUSH UPS
RAISES APARTS UPS
rounds.
MAIN WOKROUT

ORDER EXERCISE SETS REPS TEMPO (Sec) REST WEIGHTS

15
2sec
(@40% 1rm)
12
BENCH PRESS 3sec
(@60 - 65% 1rm)
1A (OR DB BENCH 4sets 0
10
PRESS) 3sec
(@70% 1rm)
6
3sec
(@75 - 80% 1rm)
1st & 2nd 12 2sec
DB BENT OVER ROWS
1B 3rd 12 2sec
(UNSUPPORTED) 90s-2mins
4th 12 3sec

1st 12 2sec

2nd 8 3sec
INCLINE DB CHEST
C 3rd 60-90s
PRESS 8x8 3sec
(Drop set x 2)
4th
8x8x8 4sec
(Drop set x 3)

D PULL UPS 3sets 12-15 3sec 60-90s

METCON 12mins EMOM

SCALED:
USE 2x DB as
EXERCISE WEIGHTS RX+
an easier
Alternative
10-12
BARBELL CLEAN AND Men:
Min 1 Men 42kg Men 50kg
PRESS 2 x 22.5kg
https://youtu.be/cgudgPNvbd4

12-15 Women:
Min 2 Women: 25kg Women: 35kg
PUSH UPS 2 x 8-12kg

NOTES: you need at least 20sec rest in-between exercises, scale down the reps or weights if needed

5-10mins Bike cool down

DAY 50 FUNCTIONAL TRAINING

PART 1

A 400M RUN OR 500M BIKE

B 20 AIR SQUATS

C 10 DOWN UPS

X 3 ROUNDS

PART 2 EXERCISE SETS REPS REST WEIGHTS

ORDER EXERCISE SETS REPS REST WEIGHTS

KB/DB TURKISH GET UPS 10

1A 3sets 0
https://youtu.be/S0NADAxZvDM (5 each side)

KB/DB PISTOL BOX

SQUATS
1B 3sets 10 EACH LEG 60sec
https://youtu.be/ikDLme71KFw
(With Weights optional)

KB/DB SINGLE ARM OVER 20 STEPS

2 HEAD LUNGES 3sets 60sec
(10 each arm)
https://youtu.be/kkbjrbV3gfc

SEATED ALTERNATING
3 KB/DB Z PRESS 3sets 12 60sec
https://youtu.be/k2pOxkUetqc

4 KB CLEAN PRESS 3sets 12 Each Arm 60sec

https://youtu.be/rwT8cFFo0hU

METCON 4-5 ROUNDS FOR TIME

TIME
ORDER EXERCISES REST
COMPLETED

10 X DB BURPEES 30sec Each

1A https://youtu.be/4ku3u9oLEPQ Round
20CAL ROW OR ASSUALT
1B
BIKE

(400M RUN IF NO MACHINE)

DAY 58…OFF
DAY 59 LEGS

WARM UP

A 5mins on the bike

B 10 bodyweight squat

C 10 Cossack squats

D 15 banded leg raises

E 5 Walkouts

ORDER EXERCISE SETS REPS TEMPO (Sec) REST WEIGHTS

15
1st 2sec 60sec
(@40% 1rm)

12
2nd,3rd 3sec 90sec
(@60 % 1rm)
1 BARBELL BACK SQUAT
10
4rd 3sec
(@65-70% 1rm)
2-3mins
6
5th 4sec
(@75% 1rm)

1st 12 2sec 60sec

DEFICIT ROMANIAN 2nd 10 2sec 90sec

2 DEADLIFT
https://youtu.be/EY1gzfHV9v8 3rd & 4th 8 3sec 2mins

5th 6 3sec 2-3mins

1st 10 E.leg 2sec 60sec

BARBELL BULGARIAN 2nd 10 E.leg 3sec

3 SPLIT SQUATS 90sec - 2mins
3rd 8 E.leg 3sec
https://youtu.be/WOifDn_rknc

4th 8 E.leg 4sec

4 DB WALKING LUNGES 3sets 12 STEPS 90sec

METCON 15mins AMRAP

TIME
ORDER EXERCISES WEIGHTS
COMPLETED
21 x DB FRONT SQUATS M:
1A
https://youtu.be/s5xquwwdomQ 2 x 18-22.5kg
15 x
W:
1B DB ALTERNATING
2 x 8-12kg DB
REVERSE LUNGES
1C 9 x BURPEES

Complete as Many Rounds as possible in

15mins. 1A to 1C counts as ONE round.
NOTES:
You can also increase the Amrap time; 20,
25,30mins etc
DAY 60 PUSH/PULL PART 2

WARM UP
A 500M ROWING ERG

B 10 BANDED FRONT RAISES

C 10 BANDED PULL APART

D 15 HAND RELEASE PUSH UPS

TEMPO
ORDER EXERCISE SETS REPS REST WEIGHTS
(Sec)

INCLINE BENCH BICEP

1st 12 3sec
ZOTTMAN CURLS
1A 0
2nd 12 3sec
https://youtu.be/A00NGdx7Zlg
3rd 12 3sec

1st 12 3sec
DB PUSH UPS
1B 2nd 12 4sec 60s
https://youtu.be/jlCLKnxSvnw
3rd 12 5sec

1st 12 3sec

CLOSE GRIP BARBELL BENCH 2nd 12 3sec

2 (OR USE DB) 60-90s
https://youtu.be/8XhlHDOCWOo 3rd 10 4sec

4th 10 4sec

1st 12 2sec 60-90s

3 WEIGHTED DIPS 2nd 8 3sec 60-90s

3rd 5 4sec 60-90s

1st & 2nd 12 2sec 60-90s

BENT OVER BARBELL ROWS
4 3rd 10 2sec 60-90s
https://youtu.be/Ta961_tR5BM
4th 8 2sec 60-90s

METCON 5 ROUNDS FOR TIME

ORDER EXERCISES REPS DB WEIGHTS SCORE:

Men:
1A PULL UPS 8
2 x 18-22.5kg,

1B DB THRUSTERS 10 Women:
2 x 8-10kg
1C BUTTERFLY SIT UPS 12

NOTES: 1A,1B,1C = ONE ROUND. Complete all 5 rounds as quick as you can)
DAY 61 CONDITIONING DAY

PRE-WORKOUT WARM UP

A 500M ROWING

B 10 BODYWEIGHT SQUAT

C 10 COSSACK SQUATS
10 GORILLA SQUAT INTO OVER
D
HEAD REACH
E 10 BARBELL HANG CLEANS

PART 1 15min EMOM

SCALED
EXERCISE WEIGHTS RX+ TIME
OPTION (DB)

EVERY MIN: Men: Men: 2 x 27 -

20mins
10 60kg 30kg DB
BARBELL Women:
POWER CLEANS 12 POWER Women: 2 x
25-30kg CLEANS 12-15kg DB

Finish As Quick As Possible, you need at least

Use a DB if you struggle with a
NOTES 20secs rest after each round if not reduce the reps
Bar

3-5mins REST THEN ONTO PART 2

PART 2 5 ROUNDS FOR TIME

DB TIME
ORDER EXERCISES Rx+
WEIGHTS COMPLETED
60sec Standing BIKE MEN: MEN:
A
(Hardest resistance) 2 X 25kg 2 X 25 - 30kg

B 15 x DB DEADLIFT WOMEN: WOMEN:

2 x 10-12kg 2 x 15kg
C 15 Steps WALKING LUNGES
A,B,C =
ONE
ROUND
 WEEK 10:
RE DO THE TEST WEEK.
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