Reps Sets

WORKOUT
Phase Exercise
Time Taken Date Previous Time
Rest
WORKOUT
Reps Sets Rest
1 3 30 s
1 1 30 s
1 1 30 s
1 1 30 s
1 1 30 s
1 1 30 s
1 2 2 min
1 2 40 s
20 1 1 min
1 2 1 min
Warm up 1 kilometre run medium pace
ENHANCE RUNNING ENDURANCE
Phase Exercise
Warm up Jump rope (Stamina 2.0) 100 skips+20 double unders
Warm up Sled Drag 800 metres at 20 kg
Workout 800 metres run with E.T.M. (3000 feet)
Workout 1 kilometre run medium pace
Workout 1 kilometre run with E.T.M (3000 feet)
Workout 400 metre run with sand bag at 20 kg
Workout 100 metre sprint with E.T.M. (3000 feet)
Cool Down Walking lunges
Cool Down Jump Rope (Sprint 2.0) 50 skips
Cool Down Leg Stretches
Time Taken Date Previous Time
Reps Sets Rest
1 5 15-30 s
1 4 15-30 s
1 1 -
Workout Swim 400 metres at a slightly faster pace
Enhance Swimming Endurance
Phase Exercise
Warm up Swim 100 metres at easy pace
Cool Down Swim 100 metres at easy pace
Time Taken Date Previous Time
Reps Sets Rest
1 1 15-30 s
1 2 10 s
1 1 15-30 s
1 10 10-20 s
1 1 -
1 10 10-20 s
1 1 -
1 10 10-20 s
1 1 -
1 10 10-20 s
1 1 -
1 10 10-20 s
1 1 -
1 10 10-20 s
1 1 -
Warm up Swim 50 metres at a medium pace
PICK UP THE SPEED (SWIMMING)
Phase Exercise
Warm up Swim 200 metres at an easy pace
Warm up Swim 200 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Workout Swim 50 metres AFAP
Cool Down Swim 100 metres at an easy pace
Time Taken Date Previous Time
A
B
C
D
E
F
G
H
I
J
K
L
Reps Sets Rest
1 1 1 min
1 2 30 s
1 5 30 s
2 1 20 s
4 2 20 s
40 1 10 s
2 1 20 s
1 1 30 s
20 1 1 min
1 1 1 min
1 1 20 s
1 1 30 s
1 1 30 s
1 1 -
Warm up Jump rope (Titan 2.0) 100 skips
PICK UP THE SPEED (SPRINTING) 1
Phase Exercise
Warm up 1 kilometre medium paced run
Warm up Jump rope (Sprint 2.0) 30 double unders
Workout Sprint 100 metres AFAP
Workout Sprint 50 metre AFAP with E.T.M. (6000 feet)
Workout Walking Lunges
Workout Sprint 100 metres AFAP with E.T.M. (3000 feet)
Workout Sprint 200 metres AFAP
Workout Explosive jumping lunges
Cool down REST 1 min
Workout Sprint 400 metres AFAP
Cool down Jump rope (Stamina 2.0) 50 skips
Cool down Jump rope (Speed 2.0) 100 skips
Cool down Jump rope (Sprint 2.0) 150 skips
Time Taken Date Previous Time
Reps Sets Rest
1 1 1 min
1 2 30 s
1 5 30 s
1 2 20 s
4 2 20 s
40 1 10 s
2 1 20 s
1 1 30 s
20 1 1 min
1 1 1 min
1 1 20 s
1 1 30 s
1 3 30 s
1 1 -
Warm up Jump rope (Titan 2.0) + Heavy handles 100 skips
PICK UP THE SPEED (SPRINTING) 2
Phase Exercise
Warm up 1 kilometre medium paced run
Warm up Jump rope (Sprint 2.0)+Heavy handles 30 double unders
Workout Sled Drag 400 metres 50 kg
Workout Sprint 50 metre AFAP
Workout Walking Lunges
Workout Sprint 100 metres AFAP
Workout Sprint 200 metres AFAP
Workout Explosive jumping lunges
Cool down REST 1 min
Workout Sprint 400 metres AFAP
Cool down Sled Drag 400 metres 20 kg
Cool down Sled Drag 100 metres 10 kg
Cool down Jump rope (Sprint 2.0) 150 skips
Time Taken Date Previous Time
Reps Sets Rest
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
1 1 -
Workout Jump rope (Sprint 2.0) + Light Handles 100 single legs
JUMP ROPE CONDITIONING (REP BASED)
Phase Exercise
Workout Jump rope (Sprint 2.0) + Light Handles 100 sprint skips
Workout Jump rope (Sprint 2.0) + Heavy Handles 20 double unders
Workout 20 pushups
Workout Jump rope (Speed 2.0) + Heavy Handles 100 skips
Workout Jump rope (Speed 2.0) + Heavy Handles 30 double unders
Workout 20 Squats
Workout Jump Rope (Stamina 2.0) + Light Handles 200++ AMAP Skips
Workout Jump Rope (Stamina 2.0) + Light Handles 20 Cross Skips
Workout 20 Pushups
Workout Jump Rope (Explode 2.0) + Light Handles 100 Alternating legs
Workout Jump Rope (Explode 2.0) + Light Handle 100 Jumping Jack Skips
Workout 20 Squats
Workout Jump Rope (Power 2.0) + Heavy Handles 100 skips
Workout Jump Rope (Power 2.0) + Light Handles 200 skips
Workout 20 Sand Bag Presses at 20 kg
Workout Jump rope (Strength 2.0) + Heavy Handles 20 Double Unders
Workout Jump rope (Strength 2.0) + Light Handles 30 Double Unders
Workout 20 Sand Bag Good Mornings
Workout Jump Rope (Titan 2.0) + Heavy Handles 100 skips
Workout Jump Rope (Titan 2.0) + Heavy Handles 20 Double Unders
Workout Jump Rope (Titan 2.0) + Light Handles 50 skips
Workout 10 Pushups
Time Taken Date Previous Time
Reps Sets Rest
1 1 20 s
1 1 20 s
1 1 20 s
15 1 20 s
1 1 20 s
1 1 20 s
1 1 20 s
15 1 20 s
1 1 20 s
1 1 20 s
15 1 20 s
1 1 20 s
1 1 20 s
10 1 20 s
1 1 20 s
1 1 20 s
10 1 20 s
1 1 20 s
1 1 20 s
5 1 20 s
Workout Sprint 2.0 double unders for 1 minute
JUMP ROPE CONDITIONING (TIME BASED)
Phase Exercise
Workout Sprint 2.0 for 2 minutes
Workout Speed 2.0 for 3 minutes
Workout Pushups
Workout Speed 2.0 for 1 minute (AFAP)
Workout Stamina 2.0 for 1 minute with E.T.M. (6000 feet)
Workout Stamina 2.0 for 2 minutes with E.T.M. (3000 feet)
Workout Pushups
Workout Explode 2.0 for 3 minutes
Workout Explode 2.0 for 3 minutes with E.T.M. (3000 feet)
Workout Pushups
Workout Power 2.0 for 1 minute
Workout Power 2.0 double unders for 1 minute
Workout Pushups
Workout Strength 2.0 for 2 minutes
Workout Strength 2.0 for 2 minutes with E.T.M. (6000 feet)
Workout Pushups
Workout Titan 2.0 for 3 minutes
Workout Titan 2.0 for 2 minutes with E.T.M. (6000 feet)
Workout Pushups
Time Taken Date Previous Time
Reps Sets Rest
1 1 20 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
2 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
2 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
2 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
2 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
10 1 15 s
2 1 15 s
1 1 -
Workout Sandbag High pulls 20 kg
SANDBAGS 'N' STUFF
Phase Exercise
Warm up Run 400 m with 20 kg Sandbag
Workout Sandbag Overhead Presses 20 kg
Workout Sandbag Bear Hug Squats 20 kg
Workout Sandbag Bicep Curls 20 kg
Workout Sandbag Rows 20 kg
Workout Sprint 100 m with 20 kg Sandbag with E.T.M. (3000 feet)
Workout Sandbag High pulls 25 kg
Workout Sandbag Overhead Presses 25 kg
Workout Sandbag Bear Hug Squats 25 kg
Workout Sandbag Bicep Curls 25 kg
Workout Sandbag Rows 25 kg
Workout Sprint 100 m with 25 kg Sandbag with E.T.M. (3000 feet)
Workout Sandbag High pulls 30 kg
Workout Sandbag Overhead Presses 30 kg
Workout Sandbag Bear Hug Squats 30 kg
Workout Sandbag Bicep Curls 30 kg
Workout Sandbag Rows 30 kg
Workout Sprint 100 m with 30 kg Sandbag with E.T.M. (3000 feet)
Workout Sandbag High pulls 35 kg
Workout Sandbag Overhead Presses 35 kg
Workout Sandbag Bear Hug Squats 35 kg
Workout Sandbag Bicep Curls 35 kg
Workout Sandbag Rows 35 kg
Workout Sprint 100 m with 35 kg Sandbag with E.T.M. (3000 feet)
Workout Sandbag High pulls 40 kg
Workout Sandbag Overhead Presses 40 kg
Workout Sandbag Bear Hug Squats 40 kg
Workout Sandbag Bicep Curls 40 kg
Workout Sandbag Rows 40 kg
Workout Sprint 100 m with 40 kg Sandbag with E.T.M. (3000 feet)
Cool down Cycle to condo
Time Taken Date Previous Time
Reps Sets
1 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
1 2
Workout Sandbag Windmills 30 kg
SANDBAG STRENGTH
Phase Exercise
Warm up Run 400 m with 30 kg sandbag
Workout Sandbag Clean and Press 30 kg
Workout Sandbag Good Morning and Jump and Press 30 kg
Workout Sandbag Lunges 30 kg
Workout Sandbag Squats 30 kg
Workout Sandbag Shouldering 30 kg
Workout Sandbag Deadlift 30 kg
Workout Sandbag Windmills 35 kg
Workout Sandbag Clean and Press 35 kg
Workout Sandbag Good Morning and Jump and Press 35 kg
Workout Sandbag Lunges 35 kg
Workout Sandbag Squats 35 kg
Workout Sandbag Shouldering 35 kg
Workout Sandbag Deadlift 35 kg
Workout Sandbag Windmills 40 kg
Workout Sandbag Clean and Press 40 kg
Workout Sandbag Good Morning and Jump and Press 40 kg
Workout Sandbag Lunges 40 kg
Workout Sandbag Squats 40 kg
Workout Sandbag Shouldering 40 kg
Workout Sandbag Deadlift 40 kg
Cooldown Sandbag Sprints 100 metre
Time Taken Date Previous Time
Rest
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
30 s
SANDBAG STRENGTH
Reps Sets
Every minute on the minute
SANDBAG BRUTE
Phase Exercise
Complete 3 Sandbag Clean and Press
Do as many double unders as possible
Until 250 is completed
After 10 minutes, use the E.T.M (6000 feet)
Use the stamina 2.0 rope
After done, take off E.T.M, and do
10 Sandbag Snatch-To-Squats
and 10 Zercher Squats
Time Taken Date Previous Time
Rest
SANDBAG BRUTE
Reps Sets
1 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
10 1
15 1
15 1
15 1
15 1
15 1
15 1
15 1
15 1
20 1
20 1
20 1
20 1
20 1
20 1
20 1
20 1
Workout Sandbag Diagonal Overhead Swing 20 kg
SANDBAG TITAN 2.0
Phase Exercise
Warm up 1 km run with 20 kg sandbag
Workout Sandbag Pivoting 20 kg
Workout Sandbag deadlift, row, clean and press 20 kg
Workout Sandbag Thrusters 20 kg
Workout Sandbag Bicep Curls 20 kg
Workout Sandbag Skull Crushers 20 kg
Workout Sandbag Atlas Lift 20 kg
Workout Sandbag Swing 20 kg
Workout Sandbag Diagonal Overhead Swing 25 kg
Workout Sandbag Pivoting 25 kg
Workout Sandbag deadlift, row, clean and press 25 kg
Workout Sandbag Thrusters 25 kg
Workout Sandbag Bicep Curls 25 kg
Workout Sandbag Skull Crushers 25 kg
Workout Sandbag Atlas Lift 25 kg
Workout Sandbag Swing 25 kg
Workout Sandbag Diagonal Overhead Swing 30 kg
Workout Sandbag Pivoting 30 kg
Workout Sandbag deadlift, row, clean and press 30 kg
Workout Sandbag Thrusters 30 kg
Workout Sandbag Bicep Curls 30 kg
Workout Sandbag Skull Crushers 30 kg
Workout Sandbag Atlas Lift 30 kg
Workout Sandbag Swing 30 kg
Time Taken Date Previous Time
Rest
20 s
10 s
10 s
10 s
10 s
10 s
10 s
10 s
1 min
10 s
10 s
10 s
10 s
10 s
10 s
10 s
1 min
10 s
10 s
10 s
10 s
10 s
10 s
10 s
1 min
SANDBAG TITAN 2.0
Reps Sets
1 1
1 3
5 3
15 3
10 3
10 3
5 2
10 4
10 4
10 3
20 3
5 2
6 3
10 3
Warm up Jump Rope (Titan 2.0) + Heavy Handles 100 Skips
BACK, BICEPS, SHOULDER
Phase Exercise
Warm up Rowing 1000 metres
Workout Barbell Wide-Grip Rows [Heavy enough for only 5 reps]
Workout Barbell Rows [Heavy enough for only 15 reps]
Workout Deadlift, Row, Clean and Press [Heavy for only 10 reps]
Workout Assisted wide pull-ups [Heavy enough for only 10 reps]
Workout Assisted pull-ups [Heavy enough for only 5 reps]
Workout Hammer Half-Curls From down to mid
Workout Hammer Half-Curls From mid to up
Workout Shoulder Presses (With Cable)
Workout Kettlebell Swings with Alternating Hands
Workout Dumbbell Presses
Workout Cable curls
Cool down Jump Rope (Stamina 2.0) + Heavy Handles 100 Skips
Workout Side lateral
Time Taken Date Previous Time
Rest
1 min
30 s
20 s
20 s
1 min
40 s
40 s
41 s
42 s
43 s
44 s
45 s
46 s
47 s
BACK, BICEPS, SHOULDER
Reps Sets Rest
1 1 20 s
1 1 40 s
12 3 30 s
12 3 1 min
10 3
5 2
10 3
5 2
10 3
5 2
12 3
10 2
12 3
15 4
6 3
10 3
Warm up Cycle 10 minutes with half-minute intervals
CHEST, TRICEPS, SHOULDER
Phase Exercise
Warm up Run 3 km
Workout Dumbbell Chest Press
Workout Barbell Chest Press
Workout Chest Flies
Workout Barbell Chest Press
Workout Side Lateral Raise
Workout Side Lateral Raise
Workout Forward Lateral Raise
Workout Forward Lateral Raise
Workout Lateral Pull-downs
Workout Arnold Presses
Workout Reverse Flies
Workout Pushups
Workout Triceps Pushdown
Workout Triceps Extension
Time Taken Date Previous Time
Reps Sets Rest
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
AMAP 1 30 s
Workout Ring Pull ups
RING AND PARALLETTE TRAINING
Phase Exercise
Workout Ring Muscle-ups
Workout Ring Dips
Workout Parallette Pushups
Workout Parallette L-dips
Workout Parallette Tucked Sit to Tucked Planche
Workout Parallette Straddle Sit
Workout Parallette Tucked Sit Kicks
Time Taken Date Previous Time
Reps Sets
WORKOUT
Phase Exercise
Time Taken Date Previous Time
Rest
WORKOUT
Reps Sets
WORKOUT
Phase Exercise
Time Taken Date Previous Time
Rest
WORKOUT
Reps Sets
WORKOUT
Phase Exercise
Time Taken Date Previous Time
Rest
WORKOUT
Reps Sets Rest
1 2
20 1
20 1
30 3
20 2
10 3
15 3
10 4
10 3
1 2
10 2
10 2
20 2
60 3
30 4
40 2
Workout Overhead Hammer Slams Right Hand
TOTAL BODY WORKOUTS
Phase Exercise
Warm up Sled Drag 400 metres (50 kg)
Workout Overhead Hammer Slams Left Hand
Workout Sandbag Shouldering
Workout Sandbag Deadlift
Workout Barbell Deadlift, Row, Clean, Press, Squat
Workout Sandbag Squats
Workout Barbell Full+Half Squat
Workout Weighted Pushups
Workout Sled Drag 400 metres (50 kg)
Workout Sandbag 360 Swings Clockwise
Workout Sandbag 360 Swings Anti-clockwise
Workout Kettlebell Single-arm Snatches
Workout Double Arm Battle Rope
Workout Single Arm Battle Rope
Workout Jumping Double Arm Battle Rope
Cool Down Stretches
Time Taken Date Previous Time
Reps Sets
Workout Sprint 100 metres
2.5 K Leg Conditioning
Phase Exercise
Workout Run 200 metres
Workout Run 200 metres
Workout High knees 100 metres
Workout Butt kicks 100 metres
Workout High knees 200 metres
Workout Butt kicks 200 metres
Workout Power skips 100 metres
Workout Run 300 metres
Workout Sprint 100 metres
Workout Run 100 metres
Workout Sprint 100 metres
Workout Run 100 metres
Workout High knees 200 metres
Workout Butt kicks 200 metres
Workout Sprint 200 metres
Time Taken Date Previous Time
Rest
2.5 K Leg Conditioning
Reps Sets
Workout Bearcrawl (Low Intensity) 45 seconds
SLED TRAINING WITHOUT THE SLED
Phase Exercise
Workout Bearcrawl (High Intensity) 30 seconds
Workout Bearcrawl (High Intensity) 30 seconds
Workout Bearcrawl (Low Intensity) 45 seconds
Workout Bearcrawl (High Intensity) 30 seconds
Workout Bearcrawl (Low Intensity) 45 seconds
Workout Bearcrawl (High Intensity) 30 seconds
Workout Bearcrawl (Low Intensity) 45 seconds
Workout Bearcrawl (High Intensity) 60 seconds
Workout Forward Push (High Intensity) 30 seconds
Workout Forward Push (Low Intensity) 45 seconds
Workout Forward Push (High Intensity) 30 seconds
Workout Forward Push (Low Intensity) 45 seconds
Workout Forward Push (High Intensity) 30 seconds
Workout Forward Push (Low Intensity) 45 seconds
Workout Forward Push (High Intensity) 30 seconds
Workout Forward Push (Low Intensity) 45 seconds
Workout Forward Push (High Intensity) 60 seconds
Workout Backward Push (High Intensity) 30 seconds
Workout Backward Push (Low Intensity) 60 seconds
Workout Backward Push (High Intensity) 30 seconds
Workout Backward Push (Low Intensity) 60 seconds
Workout Backward Push (High Intensity) 30 seconds
Workout Backward Push (Low Intensity) 60 seconds
Workout Backward Push (High Intensity) 30 seconds
Workout Backward Push (Low Intensity) 60 seconds
Workout Backward Push (High Intensity) 30 seconds
Workout Incline Push (High Intensity) 40 seconds
Workout Incline Push (Low Intensity) 60 seconds
Workout Incline Push (High Intensity) 40 seconds
Workout Incline Push (Low Intensity) 60 seconds
Workout Incline Push (High Intensity) 40 seconds
Workout Incline Push (Low Intensity) 60 seconds
Workout Incline Push (High Intensity) 40 seconds
Workout Incline Push (High Intensity) 40 seconds
Workout Incline Push (Low Intensity) 60 seconds
Time Taken Date Previous Time
Workout Incline Push (Low Intensity) 60 seconds
Rest
SLED TRAINING WITHOUT THE SLED
2 minutes
2 minutes
2 minutes
2 minutes
Reps Sets Rest
20 2 1 min
20 2 30 s
10 each 1 30 s
100 1 30 s
50 each 1 30 s
75 1 30 s
1 1 30s
1 1 50 s
1 1 30 s
60 2 20 s
60 2 20 s
1 1 20 s
1 1 40 s
40 1 20 s
1 1 40 s
20 each 1 50 s
1 1 End
Warm up Deep Squats
Superset
ROPE CONDITIONING
Phase Exercise
Warm up Pushups
Warm up Walking Lunges
BR Double Arm Swings
BR Single Arm Swings
BR Jumping Double Arm Swings
JR Sprint 2.0 300 skips
JR Titan 2.0 200 skips
JR Stamina 2.0 100 skips
BR Inside Circles
BR Outside circles
JR Sprint 2.0 30 double unders
JR Titan 2.0 30 double unders
BR Facedown Scissoring
JR Stamina 2.0 Double Unders AMRAP
BR Alternating side slams
JR Sprint 2.0 100 skips
Time Taken Date Previous Time
Reps Sets
10 1
20 1
30 1
40 1
30 1
20 1
10 1
20 1
30 1
40 1
30 1
20 1
Dumbbell Chestpress
Time Taken Date Previous Time
Work out Bicep Curls
Work out Sit-up with twist
Work out Dumbbell Shoulder Press
Work out Barbell Wide Row
Work out
Work out Deadlift-Row-Clean-Press-Row-Release
Work out Box Jumps
Barbell Thrusters
Work out Romanian Deadlifts
Work out Sumo Squats
Work out
Work out Pushups
300
Phase Exercise
Work out Hammer Pull-ups
Rest
10
10
10
10
10
10
10
10
10
10
10
10
300
Reps Sets
1 1
1 2
1 3
1 2
1 3
1 2
Warmup Sprint 2.0 30 double unders
ROPEBAG
Phase Exercise
Warmup Sprint 2.0 500 skips
Workout Sandbag Thrusters 30 kg
Workout Titan 2.0 100 skips
Workout Sandbag Squats 30 kg
Workout Titan 2.0 100 skips
Workout
Time Taken Date Previous Time
Rest
ROPEBAG