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30!DAYS!DUMBBELL!ONLY!EBOOK!
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This"program"I"created"due"to"the"popularity"and"great"feedback"I"received"on"social"media"
every"time"I"posted"workouts"with"just"dumbbells."Its"great"if"you"Don’t"have"access"to"much"
equipment"in"your"gyms,"have"limited"Equipment"at"Home"or"if"you"travel"a"lot"and"let’s"face"
it"hotel"gyms"aren’t"always"the"best.""This"is"a"great"program"if"you"also"need"a"nice"change"
from"your"normal"routine"and"it"can"also"be"a"great"addition"to"your"usual"training"Routine"
as"well.""
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This"program"is"a"mix"of"Metabolic"Conditioning,"Bodybuilding,"Core"work"and"Mobility.""If"
you"thought"that"you"wouldn’t"be"able"to"get"a"great"workout"due"to"not"having"a"lot"of"
machines"or"fancy"gym"equipment’s"then"this"Ebook"will"not"only"kick"your"butt,"it"will"make"
you"enjoy"training"even"more"and"change"your"perspective"on"what"can"be"accomplished"
with"minimal"equipment."
"
For"those"of"you"that"have"tried"my"Dumbbell"only"workouts"you"will"know"what"to"expect"
and"for"those"of"you"that"are"new"to"this"then"be"prepared"because"these"workouts"will"
truly"push"you"to"your"limits"and"hopefully,"you’ll"absolutely"love"the"training"experience."
"
The"training"requires"5"days"ON"and"2"days’"rest,"however"this"can"be"scaled"down"to"3N
4days"of"training,"it"just"means"the"eBook"will"be"longer"than"30days"!""
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EQUIPMENT!NEEDED:!
DUMBBELLS!(VARIOUS!WEIGHTS!IDEALLY)!
SKIPPING/JUMP!ROPE!
RESISTANCE!BANDS"(LIGHT"AND"MEDIUM):"These"should"be"a"staple"in"your"gym"kit"I"
cannot"emphasis"this"enough.."please"invest"in"a"good"pair"of"bands"and"skipping"rope."
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OPTIONAL:"Cardio"Machines;"I"have"included"some"options"to"add"cardio"machines"where"
applicable"(rower,"bike"etc)"you"don’t"have"too"however"if"you"want"that"option"its"available"
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TRAINING!CONTENT!
•! METABOLIC"CONDTIONING""
•! BODYBUILDING"WORKOUTS"
•! CORE"WORKOUT"
•! MOBILITY""
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KEY!NOTES!BEFORE!STARTING!THE!PLAN!
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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.!!
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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."You"should"have"most"of"your"max"lifts"by"now"from"volume"
one"which"you"should"use"to"transfer"onto"volume"2"even"during"test"week."
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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."
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TRAINING!TILL!FAILURE:"You"should"be"aiming"to"train"to"failure"on"most"exercises,"for"
example"if"you"have"shoulder"press"2sets"x"12"reps"you"should"be"struggling"to"hit"all"12"
reps,"if"you"can"comfortably"hit"12"reps"that"means"its"too"light"so"Increase"the"weight"for"
the"next"set,"even"if"you"fail"at"10"reps"that’s"still"your"12"rep"max.""
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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."
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EXERCISE!DEMOS!ON!YOUTUBE:!You"can"now"find"some"Exercises,"including"all"warm"ups,"
mobility,"functional"and"certain"complex"movements"on"the"Crossliftr"YouTube"channel."
Search"“Crossliftr!Training”"on"YouTube!
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Few!explanations!of!key!terms!you!may!encounter!in!the!program;!
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DB:"Dumbbell""
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RX+:"This"means"Advanced"Level"so"for"example"if"you"have"Kettle"swings"using"24kg,"I"have"
in"some"workouts"given"an"advanced"RX+"weight"which"you"can"try"if"you"find"the"normal"
weight"given"too"easy.""
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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."
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!SUPERSETS/TRIPLE!SETS:"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."
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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"
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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)."
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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.""
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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."
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CALS:"This"means"CALORIES"which"can"be"set"and"found"on"most"cardio"machines.""
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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"healthNcare"professional."You"further"agree"to"not"
disregard,"avoid"or"delay"obtaining"medical"or"health"related"advice"from"your"
healthNcare"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"warmNup"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.""

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DAY!1!!!
WARM!UP!2!(as!quick!
WARM!UP!1!
as!possible!
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20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""

5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
30"SQUATS" 20sec"BEAR"CRAWL" " " " ""
20"LUNGES"" 10"BURPEES" " " " ""
20sec"BEAR"
CRAWL"
"" " " " ""
10"BANDED"
PULL"APARTS"
"" " " " ""
WORKOUT!1! 20Mins!AMRAP!
RX+" TOTAL"
ORDER" EXERCISE" REPS" WEIGHTS"
WEIGHTS" ROUNDS:"

1" DB"DEADLIFTS" 15" M:"2"X"22N25KG" M:"2"X"30kg" ""

2" DB"HANG"CLEAN" 12" W:"2"X"8N12kg" W:"2"X"15kg" ""

3" DB"PUSH"PRESS" 9" " " ""

"" "" "" "" "" ""

5mins"Rest"
CORE!
WORKOUT!2! ! ! ! !!
WORK!
ORDER" EXERCISE" REPS" SETS" REST" ""
1A" LYING"LEG"RAISES" 12" 2" 0" ""
DB"RENEGADE"
1B" 12" 2" 0" ""
ROWS"
1C" SUPERMAN"PLANK"" 12" 2" 0" ""
DB"FLOOR"
1D" 12" 2" 0" ""
OBLIQUE"TWIST"
1E" HOLLOW"HOLD" 60sec" 2" 60s" ""
"" "" "" "" "" ""

7"
 DAY!2!
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DEATH!BY!DUMBBELLS!!
WARM!UP!2!(as!quick!as!
WARM!UP!1! ! ""
possible!
20"HIGH"KNEES" 30"HIGH"KNEES" ""
5"WALK"OUTS" 30"AIR"SQUATS" ""
30"SQUATS" 20SEC"BEAR"CRAWL" ""
20"X"LUNGES"" 10"BURPEES" ""
20SEC"BEAR"
" ""
CRAWL"
10"BANDED"PULL" " ""
APARTS"
MAIN!WORKOUT! FOR!TIME!!
TIME!
EXERCISE! WEIGHTS! RX+!WEIGHTS! !
ORDER! COMPLETED!
50"X"DOUBLE"UNDERS"
1" (OR"80"SINGLES"OR" MEN:"2"X"22.5KG" "MEN:"2"X"25KG" ! ""
HIGH"KNEES)"
"LADIES:"2"X"12N
2" 20"X"DB"THRUSTERS" ! ""
WOMEN:"2"X"8N10KG" 15KG"
50"X"DOUBLE"UNDERS"
3" (OR"80"SINGLES"OR" "" "" ""
HIGH"KNEES)" ""
20"X"DB"CLEAN"+"OVER"
4" "" "" ""
HEAD"PRESS" ""
50"X"DOUBLE"UNDERS"
5" (OR"80"SINGLES"OR" "" "" ""
HIGH"KNEES)" ""
20"X"DB"RENEGADE"
6" "" "" ""
ROWS" ""
50"X"DOUBLE"UNDERS"
7" (OR"80"SINGLES"OR" "" "" ""
HIGH"KNEES)" ""
20"X"BURPEES"OVER"
8" "" "" ""
DUMBBELLS"" ""
50"X"DOUBLE"UNDERS"
9" (OR"80"SINGLES"OR" "" "" ""
HIGH"KNEES)" ""
10" 20"DB"SNATCHES" "" "" "" ""
"" "" "" "" "" ""
10mins!Cool!down!!

Note: You can take off the Skipping and use a Rower/Assault Bike if you have one and
Aim for 20cal each time, OR you could perform 400m Runs instead of the Skipping.

8"
 DAY!3!!!
WARM!UP!2!(AS!
WARM!UP!1! QUICK!AS! ! ""
POSSIBLE!

20"HIGH"KNEES" 30"HIGH"KNEES" ""

5"WALK"OUTS" 30"AIR"SQUATS" ""
20SEC"BEAR"
30"SQUATS" ""
CRAWL"
20"LUNGES"" 10"BURPEES" ""
20SEC"BEAR"CRAWL" "" " ""
10"BANDED"PULL"
APARTS"
"" " ""
LADDER!WORKOUT!
22Mins!AMRAP!
TOTAL!
ORDER! EXERCISE! REPS! DB!WEIGHTS! RX+!
ROUNDS!

DOUBLE"DB"
1" Start"with"2" 2"X"20N25kg" 2x"27kg" "
SNATCH"

BURPEES"OVER"
W:"2"x"8"N
2" DB"(Forward" Start"with"2" 2"x"15kg" "
12kg"
Facing)"

INSTRUCTIONS*!! !
This!is!an!Upward!Ladder!Routine!so!you!will!start!with!2reps!on!both!Movements!
and!then!add!1!after!each!round!,!The!workout!should!resemble!this?!
2!Db!snatch!and!2!burpees!=!1!Round! !
3!Db!snatch!/!3!burpees!=!!2!Rounds! !
4!Db!snatch!/!4!Burpees!=!3!Rounds! !
Etc! !
Keep!going!till!20mins!Time!is!up.! !
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DAY!3!
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MOBILITY!101! !!
1" SHOULDER!CARS! x5"Each"Side"
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2" HIP!CARS! x"5"Each"side"

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3" HIP!MOBILITY! X"10"

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x"5"
4" REVERSE!PLANK!+!HOLD!
(Hold"for"10sec"each"rep)"

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5" JEFFERSON!CURL! x"5" "

6" LYING!DEAD!BUGS! x"10"each"side"

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7" COW!CAT!STRETCH! x"10" "
8" SCAPULA!PUSH!UPS! x"10" "

9" PIGEON!STRETCH! 90sec"each"side"

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10" ANKLE!ROTATIONS! 10"each"side"
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FOAM!ROLL!OUTS!(SPINE!
11" X10"" "
FLEXION)!
12" SQUAT!HOLD! 2N5mins" ""
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**See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos**!
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10"
 DAY!5!! !
MAIN!WORKOUT!!!!!!!!!!!!!!! !
WARM!UP! ! " " " "" "
10"BANDED"FRONT"RAISES"" " " " "" "
10"BANDED"SCAPULA"RETRACTIONS"" " " " "" "
10"BANDED"PULL"APARTS"" " " " "" "
20N30SEC"BEAR"CRAWL" " " " "" "
20"HAND"RELEASE"PUSH"UPS"" "" "" "" "" "
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WEIGHTS!
ORDER! EXERCISE! SETS! REPS! REST(s)! TEMPO!
USED!
DB"FRONT" "
1A" 3" 12" 0" 2sec"
SQUATS""
DB"STANDING" "
1B" 3" 12" 0" 2sec"
ARNIE"PRESS"
1C" BICEP"CURLS"" 3" 12" 0" 3sec" "
Till" "
1D" PUSH"UPS"" 3" 45N60sec" ""
Failure"
(ADVANCED:" "
PERFORM"THE"
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PUSH"UP"USING"A"
LIGHT"BAND)"
"" " " " " "" "
GIANT"SET"" "" "" "" "" "
2a" DB"SPLIT"SQUATS"" 3" 10" 0" 2sec" "
2b" DB"CHEST"PRESS"" 3" 12" 0" 3sec" "
DB"SKULL" "
2c" 3" 10" 0" 2sec"
CRUSHERS"
DB"BENT"OVER" "
2d" UNSUPPORTED" 3" 12" 45N60sec" 2sec"
ROWS""
GIANT"SET" " " " " "" "
DB"GOBLET" "
3a" 3" 15" 0" 4sec"
SQUATS"BANDED"
DB"LATERAL" "
3b" 3" 15" 0" 3sec"
RAISES"
DB"HAMMER" "
3c" 3" 15" 0" 3sec"
CURLS"
DB"WALKING"OR" "
3d" ALTERNATING" 3" 20steps" 45N60s" 2sec"
LUNGES"
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 DAY!5!!!!
FML!FINIHSER!
30SEC!AS!MANY!REPS!AS!
TABATA!STYLE!! 15SEC!REST" "" ""
POSSIBLE""
ONE!ROUND*! EXERCISES! DB!WEIGHTS! RX+!! "
INCREASE"TO"
1! JUMP"SQUATS" MEN:"2"X"20KG" ""
40sec"AMRAP"
WOMEN:"2"X"8"N
2" PUSH"UPS" "" ""
12KG"
3" DB"RENEGADE"ROWS" "" "" ""
4" BUTTERFLY"SIT"UPS" "" "" ""
5" JUMP"LUNGES" "" "" ""
6" BURPEES" "" "" ""
ALTERNATING"SUPERMAN"
7" "" "" ""
PLANK"
8" HOLLOW"HOLD" "" "" ""
" NAP" "" "" ""
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*YOU"CAN"ADD"AN"EXTRA"
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ROUND"""
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12"
 DAY!6!
WARM!UP!2!(as!
WARM!UP!1! ! " " ""
quick!as!possible!
20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""
5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
30"SQUATS" 20SEC"BEAR"CRAWL" " " " ""
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"CRAWL" "" " " " ""
10"BANDED"PULL"
"" " " " ""
APARTS"
"" "" " " " ""
WORKOUT"1" 5mins!AMRAP!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!

DOUBLE"UNDERS"(IF"
1A" NO"ROPE"HIGH" 30"(50"Singles)" Men"2"x"20kg" 2"x"25kg" ""
KNEES)"

1B" THRUSTERS" 10" Ladies:"2"x"8"N"10kg" 2"x"12N15kg" ""

3mins!Rest!

WORKOUT"2" 5mins!AMRAP!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!
DOUBLE"UNDERS"OR"
1A" IF"NO"ROPE"HIGH" 30"(50"Singles)" Men"2"x"20"N"22.5kg" 2"x"25kg" ""
KNEES"

1B" MAN"MAKERS" 5" Ladies:"2"x"8"N10kg" 2"x"12N15kg" ""

3mins!Rest!

WORKOUT"2" 5mins!AMRAP!!

ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!

1A" DB"DEADLIFTS" 15" Men"2"x"20"N"22.5kg" 2"x"25kg" ""

1B" BURPEES"" 10" Ladies:"2"x"8"N"10kg" 2"x"12N15kg" ""

"" "" "" "" "" ""
5N10mins"cool"down"

Note:!You!can!swap!the!Skipping!and!use!a!Rower/Assault!Bike!if!you!have!one!and!Aim!
for!15b20cal!each!time,!OR!you!could!perform!400m!Runs!instead!of!the!Skipping.!!Scale!
down!t0!4mins!work!if!needed."
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13"
 DAY!8!!!!!!!! !
BODYBUILDING!&!CORE!! !
WARM!UP! ! " " " "" "
10"BANDED"FRONT"RAISES"" " " " "" "
10"BANDED"SCAPULA"RETRACTIONS"" " " " "" "
10"BANDED"PULL"APARTS"" " " " "" "
20N30SEC"BEAR"CRAWL" " " " "" "
20"HAND"RELEASE"PUSH"UPS"" "" "" "" "" "
"" " " " " "" "
MAIN!WORKOUT!!! !
ORDER! EXERCISE! SETS! REPS! REST(s)! TEMPO! WEIGHTS!
TRIPLE!SET! ! " " " !! !
1A" PUSH"UPS"" 3" 15N20" 0" 3sec" "
LYING"GLUTE"BRIDGE" "
1B" 3" 12" 0" 3sec"
FLOOR"PRESS"
1C" DB"BICEP"CURLS"" 3" 12" 45s" 3sec" "
"" " " " " "" "
TRIPLE!SET! "" "" "" "" "" "
2A" SINGLE"ARM"ROWS"" 3" 12" 0" 2sec" "
SINGLE"ARM" "
2B" ALTERNATING"ARNIE" 3" 12" 0" 3sec"
PRESS"
ELBOWS"IN"DB"PUSH" "
2C" 3" 12" 45s" 4sec"
UPS""
"" "" "" "" "" "" "
TRIPLE!SET! ! " " " "" "
3A" DB"LATERAL"RAISES" 3" 15" 0" 2sec" "
DB"ZOTTERMAN" "
3B" 3" 15" 0" 2sec"
CURLS"
DB"FLOOR"TRICEPS" "
3C" 3" 15" 60s" 3sec"
EXTENSION"
"" " " " " "" "
4" DECLINE"PUSH"UPS"" 2" 10" 45N60s" 3N4sec" "
"" " " " " "" "
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Cont.!!
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14"
 DAY!8!!!!!!!CORE!WORK!
ORDER! EXERCISE! SETS! REPS! REST(s)! !
GIANT!
! " " " !!
SET!
1A" BANDED"WOODCHOP" 3" "10" 0" ""
1B" RENEGADE"ROWS" 3" "10" 0" ""
1C" LYING"LEG"RAISES" 3" "10" 0" ""
1D" TOE"TOUCHES" 3" "10" 0" ""
1E" SUPERMAN"PLANK" 3" "10" 0" ""

ADVANCE"PLANK"(in"plank"position"
1D" move"arm"further"forward"away" 3" "Till"Failure" 60s" ""
from"your"body)"

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15"
 !
DAY!9!!
BODYBUILDING!PUSH!PULL!&!CONDITIONING!!
WARM!UP! ! ""
50!DOUBLE!UNDERS!(100SINGLES)! ! ""
30!AIR!SQUATS! ! ""
20!STEPS!WALKING!LUNGES!! ! ""
5!WALK!OUTS! ! ""
10!BANDED!GOOD!MORNINGS! ! ""
10!COSSACK!SQUAT! ! ""
10!(BOTH!SIDES)!
LYING!SINGLE!
LEG!GLUTE!
!! !! "" "" "" ""
BRIDGES!!
MAIN!WORKOUT!!! ""
ORDER! EXERCISE! SETS! REPS! TEMPO! REST(s)! WEIGHTS!
TRIPLE"SET" "" "" "" "" "" ""
DB"BICEP"
1A" 3" 12" 3sec" 0" ""
ZOTTORMAN"CURLS"

1B" DB"PUSH"PRESS"" 3" 12"" 2sec" 0" ""

"1C" "PUSH"UPS"" "3" "12" "3sec" "60s" ""

TRIPLE"SET" " " " " " "
2A" DB"FLOOR"Z"PRESS" 3" 12" 4sec" 0" "
2A" DB"LATERAL"RAISES" 3" 12" 4sec" 0" ""
DB"LYING"FLOOR"
2B" 3" 12" "4sec" 60s" ""
TRICEPS"EXTENSION""
"TRIPLE"SET" "" "" "" "" "" ""
DB"UNSUPPORTED" 10"EACH"
3A" 3" 3sec" 0" ""
ROWS"" LEG"
DB"FLOOR"CHEST"
3B" 3" 12" 3sec" 0" ""
PRESS"
"DB"BENT"OVER"
"3C" "3" "12" "N" "60s" ""
LATERALS""
" " " " " " "
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Cont..!
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16"
 DAY!9!!
CONDITIONING!!
“DB!COMPLEX”!!
WARM!UP:"Perform"2"sets"of"30"Double"Unders/Singles/high"knees"and"2"DB"Complex"with"
DB"weights"you’ll"use"for"the"workout"
DB!COMPLEX!(USING!2!DB)!3!DB!CLEANS!+!4!DB!SNATCHES!+!5!DB!THRUSTERS!=!1!
COMPLEX!
TOTAL!
TIME!
TIME!CAP!
ORDER! EXERCISE! DB!WEIGHTS! OR! !!
15mins:!
SCORE:!
!
If"you"don’t"complete"
50"Double"Unders" within"15mins"STOP"
1" M:"2"x"22"N"25kg"" ""
or"80"Singles" and"write"down"your"
score!

2" 2"x"DB"COMPLEX" W:"2"X"8N12kg"" " ""

50"Double"Unders"
3" " ""
or"80"Singles"

4" 3"x"DB"COMPLEX" " ""

50"Double"Unders"
5" " ""
or"80"Singles"

6" 4"x"DB"COMPLEX" " ""

50"Double"Unders"
7" " ""
or"80"Singles"

8" 5"x"DB"COMPLEX" " ""

"" " ""

*Perform"50"High"Knees"if"no"rope,"you"can"also"swap"the"skipping"for"500m"Rower"OR"
Assault"Bike"OR"400m"Run"

!
!
17"
 !
DAY!10!!
LEG!DAY!!!
WARM!UP! ! " " " " ""
50"DOUBLE"UNDERS"(100SINGLES)" " " " ""
30"AIR"SQUATS" " " " " " ""
20"STEPS"WALKING"LUNGES"" " " " " ""
5"WALK"OUTS" " " " " " ""
10"BANDED"GOOD"MORNINGS" " " " " ""
10"COSSACK"SQUAT" " " " " ""
10"(BOTH"SIDES)"
LYING"SINGLE"LEG" "" "" "" "" "" ""
GLUTE"BRIDGES""

MAIN!WORKOUT!!! ""
ORDER! EXERCISE! SETS! REPS! TEMPO! REST(s)! WEIGHTS!
SUPERSET" "" "" "" "" "" ""
1A" DB"GOBLET"SQUAT" 4" 12" 3sec" 0" ""
12"EACH"
1B" DB"SPLIT"SQUATS"" 4" 2sec" 60s" ""
SIDE"
"" "" "" "" "" "" ""
2A" DB"FRONT"SQUAT" 4" 12" 2sec" 0" ""
2B" WALKING"LUNGES"" 4" 20"steps" "" 60s" ""
"" "" "" "" "" "" ""
3A" DB"ROMANIAN"DEAD"LIFTS"" 3" 10"EACH"LEG" 3sec" 0" ""
3B" DB"SINGLE"LEG"HIP"THRUSTS" 3" 12" 3sec" 60s" ""
"" "" "" "" "" "" ""
4" SPLIT"STANCE"RDL"" 3" 12"EACH"LEG" 3sec" 45s" ""
"" "" "" "" "" "" ""
5" REVERSE"DEFICIT"LUNGES"" 3" 12"EACH"LEG" 2sec" 45s" ""
"" "" "" "" "" "" ""
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Cont.!!
!
18"
!
DAY!10! “BYE!BYE!LEGS”!METCON!FINIHSER!
EXERCISE! REPS! DB!WEIGHTS! TOTAL!ROUNDS:!
AIR"SQUATS" 50" M:"2"X"25kg" "

10Mins"AMRAP" DB"DEADLIFTS"" 30" W:"2"x"8N12kg" "

""
""
REVERSE"
""
ALTERNATING" 20" "
""
LUNGES"

"" "" "" ""

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19"
 DAY!12!!!!!!!!
METCON!MADNESS!
WARM!UP!2!(as!quick!as!
WARM!UP!1! ! " " ""
possible!
20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""
5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
30"SQUATS" 20SEC"BEAR"CRAWL" " " " ""
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"CRAWL" "" " " " ""
10"BANDED"PULL"
"" " " " ""
APARTS"
"" "" " " " ""
WORKOUT!1! E4MOM!!(EVERY!4!MINUTES!ON!THE!MINUTE)!X!3!
SCORE!EACH!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+!
ROUND:!
30!Doubles!
DOUBLE"UNDERS"OR"IF"
1! Or!50! !! !! !!
NO"ROPE"HIGH"KNEES"
singles!!
2" DB"PUSH"UPS" 10" Men"2"x"20kg" 2"x"25kg" ""
3" DB"HANG"CLEANS" 10" Ladies:"2"x"8"N10kg" 2"x"12N15kg" ""
4" DB"PUSH"PRESS" 10" "" "" ""

Complete!ALL!4!exercises!as!quick!as!possible!within!4mins,!and!then!rest!the!remainder!time….!
repeat!this!for!3!Rounds.!
NOTE:!!
Example:!if!it!takes!you!2mins!to!complete!all!4!exercises!you!rest!for!the!remainder!2mins!and!
then!start!again.!

5b10mins!Rest!

WORKOUT!2! 16MINS!EMOM!(EVERY!MINUTE!ON!THE!MINUTE)!
RX+!
ORDER! EXERCISE! REPS!! DB!WEIGHT! !
WEIGHTS!
DOUBLE"UNDERS"OR"IF" 50"(Or"80" Men"2"x"20"N"
1st!min! 2"x"25kg" ""
NO"ROPE"HIGH"KNEES" Singles)" 22.5kg"
2nd!Min! DB"DEADLIFTS" 15" Ladies:"2"x"8N10kg" 2"x"12N15kg" ""
3rd!Min! BURPEES"OVER"DB" 12" !! !! !!
4th!Min! REST" !! !! !! !!
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20"
 !DAY!13!
!
!"IS!THIS!REAL!LIFE"!!
FOR!TIME;! !! !! !! !! !!
DB!
ORDER! EXERCISE! REPS!! SCORE:! Rx+!
WEIGHT!
DOUBLE" 40"OR"60" M:"2"X"
1" "" M:25kg"
UNDERS"" SINGLES" 22.5KG"

DEATH"DROPS" W:"2"X"8N
2" 20" "" W:"12N15kg"
AKA"BURPEES" 12KG"

DOUBLE" 40"OR"60"
3" "" "" ""
UNDERS"" SINGLES"

DOUBLE"DB"
4" "20" "" "" ""
SNATCHES"

DOUBLE" 40"OR"60"
5" "" "" ""
UNDERS"" SINGLES"
DB"SQUAT"
6" "20" "" "" ""
CLEANS"
DOUBLE" 40"OR"60"
7" "" "" ""
UNDERS"" SINGLES"

8" DB"THRUSTERS" "20" "" "" ""

DOUBLE" 40"OR"60"
9" "" "" ""
UNDERS"" SINGLES"
RENEGADE"
10" "20" "" "" ""
ROWS"
DOUBLE" 40"OR"60"
11" "" "" ""
UNDERS"" SINGLES"

You!can!change!the!Skipping!to!200m!Run!or!Row.!!You!can!also!perform!High!
Knees!if!no!Rope!!
!
REST!5mins!!
!
!
Cont.!!
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!

21"
 DAY!13!
!
MOBILITY!101! !!
1" SHOULDER!CARS! x5"Each"Side"
"

2" HIP!CARS! x"5"Each"side"

"

3" HIP!MOBILITY! X"10"

"

x"5"
4" REVERSE!PLANK!+!HOLD!
(Hold"for"10sec"each"rep)"

"
5" JEFFERSON!CURL! x"5" "

6" LYING!DEAD!BUGS! x"10"each"side"

"
7" COW!CAT!STRETCH! x"10" "
8" SCAPULA!PUSH!UPS! x"10" "

9" PIGEON!STRETCH! 90sec"each"side"

"

10" ANKLE!ROTATIONS! 10"each"side"

"
FOAM!ROLL!OUTS!(SPINE!
11"
FLEXION)!
X10"" "
12" SQUAT!HOLD! 2N5mins" ""

**See!“CROSSLIFTR!TRAINING”!YouTube!Channel!for!Demo!Videos**!

22"
 DAY!15!
!
FIGHT!GONE!BAD!
WARM!UP!2!(as!
WARM!UP!1! ! " " " "
quick!as!possible!
""
20"HIGH"KNEES" 30"HIGH"KNEES" " " " " " ""
5"WALK"OUTS" 30"AIR"SQUATS" " " " " " ""
20SEC"BEAR"
30"AIR"SQUATS" " " " " "
CRAWL" ""
20"LUNGES"" 10"BURPEES" " " " " " ""
20SEC"BEAR"
" " " " " "
CRAWL" ""
10"BANDED"PULL"
" " " " " "
APARTS" ""
"" ! ! ! ! ! ! !!
SCORES!
"" EXERCISE! WEIGHTS!
!
ROUND" ROUND" ROUND" ROUND" ROUND"
5"ROUNDS" " 2"X"DB""
1" 2" 3" 4" 5"

DOUBLE"UNDERS"
1"Min"AMRAP" M:"2"X"22.5kg" " " " "
OR"SINGLES"
""

DEATH"DROPS" W:"2"x"8"N
1"Min"AMRAP" " " " "
AKA"BURPEES"" 12kg"
""

DOUBLE"DB"
1"Min"AMRAP" " " " " "
POWER"CLEANS"
""

1"Min"AMRAP" AIR"SQUATS" " " " " "

""

DOUBLE"DB"
1"Min"AMRAP" " " " " "
PUSH"PRESS""
""
"" " " " " " " ""
1MIN!REST!
AFTER!EACH! "" "" "" "" "" ""
ROUND! ""

23"
 DAY!16!!!
WARM!UP!2!(as!quick!
WARM!UP!1!
as!possible!
! " " ""

20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""

5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
20SEC"BEAR"
30"SQUATS" " " " ""
CRAWL"
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"
CRAWL"
"" " " " ""
10"BANDED"
PULL"APARTS"
"" " " " ""

WORKOUT!1! 20Mins!AMRAP!
TOTAL"
ORDER" EXERCISE" REPS" WEIGHTS" RX+WEIGHTS"
ROUNDS:"

1" DB"DEADLIFTS" 15" M:"2"X"22N25KG" M:"2"X"30kg" ""

2" DB"HANG"CLEAN" 12" W:"2"X"8N12kg" W:"2"X"15kg" ""

3" DB"PUSH"PRESS" 9" " " ""

"" "" "" "" "" ""

5mins"Rest"
CORE!WORK!
WORKOUT!2!
!
ORDER" EXERCISE" REPS" SETS" REST" ""
1A" LYING"LEG"RAISES" 12" 2" 0" ""
DB"RENEGADE"
1B" 12" 2" 0" ""
ROWS"
1C" SUPERMAN"PLANK"" 12" 2" 0" ""
DB"FLOOR"
1D" 12" 2" 0" ""
OBLIQUE"TWIST"
1E" HOLLOW"HOLD" 60sec" 2" 60s" ""
"" "" "" "" "" ""

24"
 DAY!17!
!
DEATH!BY!DUMBBELLS!!
WARM!UP!2!(as!quick!as!
WARM!UP!1! ! ""
possible!
20"HIGH"KNEES" 30"HIGH"KNEES" ""
5"WALK"OUTS" 30"AIR"SQUATS" ""
30"SQUATS" 20SEC"BEAR"CRAWL" ""
20"LUNGES"" 10"BURPEES" ""
20SEC"BEAR"
" ""
CRAWL"
10"BANDED"PULL" " ""
APARTS"
MAIN!WORKOUT! FOR!TIME!!

ORDER! EXERCISE! WEIGHTS! RX+!WEIGHTS! TOTAL!SCORE! !

50"X"Double"Unders"(Or"
1" 80"x"Singles"OR"High" Men:"2"x"22.5kg" "Men:"2"x"25kg" ! ""
Knees)"
"Ladies:"2"x"12N
2" 20"x"DB"THRUSTERS" Women:"2"x"8N10kg" ! ""
15kg"
50"X"Double"Unders"(Or"
3" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
20"x"DB"CLEAN"+"OVER"
4" "" "" ""
HEAD"PRESS" ""
50"X"Double"Unders"(Or"
5" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
6" 20"x"DB"RENEGADE"ROWS" "" "" ""
""
50"X"Double"Unders"(Or"
7" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
20"x"BURPEES"OVER"
8" "" "" ""
DUMBBELLS""
""
50"X"Double"Unders"(Or"
9" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
10" 20"DOUBLE"DB"SNATCHES" "" "" "" ""
10mins!Cool!down!!
"
Note:!You!can!take!off!the!Skipping!and!use!a!Rower/Assault!Bike!if!you!have!one!and!Aim!
for!20cal!each!time,!OR!you!could!perform!400m!Runs!instead!of!the!Skipping.!!!
!

25"
 DAY!19!!!
WARM!UP!2!(as!quick!
WARM!UP!1!
as!possible!
! " " ""

20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""

5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
20SEC"BEAR"
30"SQUATS" " " " ""
CRAWL"
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"
CRAWL"
"" " " " ""
10"BANDED"
PULL"APARTS"
"" " " " ""

WORKOUT!1! 20Mins!AMRAP!
TOTAL!
ORDER! EXERCISE! REPS! WEIGHTS! RX+WEIGHTS!
ROUNDS:!

1" DB"DEADLIFTS" 15" M:"2"X"22N25KG" M:"2"X"30kg" ""

2" DB"HANG"CLEAN" 12" W:"2"X"8N12kg" W:"2"X"15kg" ""

3" DB"PUSH"PRESS" 9" " " ""

"" "" "" "" "" ""

5mins"Rest"
CORE!WORK!
WORKOUT!2!
!
ORDER! EXERCISE! REPS! SETS! REST! ""
1A" LYING"LEG"RAISES" 12" 2" 0" ""
DB"RENEGADE"
1B" 12" 2" 0" ""
ROWS"
1C" SUPERMAN"PLANK"" 12" 2" 0" ""
DB"FLOOR"
1D" 12" 2" 0" ""
OBLIQUE"TWIST"
1E" HOLLOW"HOLD" 60sec" 2" 60s" ""
"" "" "" "" "" ""

26"
 DAY!20!!!
WARM!UP!2!(as!
WARM!UP!1!
quick!as!possible!
! " " ""

20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""

5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
20SEC"BEAR"
30"SQUATS" " " " ""
CRAWL"
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"
CRAWL"
"" " " " ""
10"BANDED"PULL"
APARTS"
"" " " " ""
LADDER!WORKOUT!
22Mins!AMRAP!
TOTAL!
ORDER! EXERCISE! REPS! DB!WEIGHTS! RX+!
ROUNDS!

DB"DEVIL" Start"with" 2x"27"N"

1" 2"X"20N25kg" "
PRESS" 2" 30kg"

BURPEES"OVER"
Start"with"
2" DB"(Forward" W:"2"x"8N12kg" 2"x"12kg" "
2"
Facing)"

INSTRUCTIONS;!! ! " " " "

This"is"an"Upward"Ladder"Routine"so"you"will"start"with"2reps"on"both"Movements"and"
then"add"1"after"each"round,"The"workout"should"resemble"this;"
2"Devil"Press"and"2"burpees"="1"Round" " "
3"Devil"Press"/"3"burpees"="2"Rounds" " "
4"Devil"Press"/"4"Burpees"="3"Rounds" " " "
Etc" " " " " "
Keep"going"till"22mins"Time"is"up." " " "
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Cont.!
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27"
!
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DAY!20!
!
MOBILITY!101! !!
1" SHOULDER!CARS! x5"Each"Side"
"

2" HIP!CARS! x"5"Each"side"

"

3" HIP!MOBILITY! X"10"

"

x"5"
4" REVERSE!PLANK!+!HOLD!
(Hold"for"10sec"each"rep)"

"
5" JEFFERSON!CURL! x"5" "

6" LYING!DEAD!BUGS! x"10"each"side"

"
7" COW!CAT!STRETCH! x"10" "
8" SCAPULA!PUSH!UPS! x"10" "

9" PIGEON!STRETCH! 90sec"each"side"

"

10" ANKLE!ROTATIONS! 10"each"side"

"
FOAM!ROLL!OUTS!(SPINE!
11" X10"" "
FLEXION)!
12" SQUAT!HOLD! 2N5mins" ""
!
**See!“CROSSLIFTR!TRAINING”!YouTube!Channel!for!Demo!Videos**"
!

!
28"
 DAY!21!!
LEG!DAY!!!
WARM!UP! ! " " " " ""
50"DOUBLE"UNDERS"(100SINGLES)" " " " ""
30"AIR"SQUATS" " " " " " ""
20"STEPS"WALKING"LUNGES"" " " " " ""
5"WALK"OUTS" " " " " " ""
10"BANDED"GOOD"MORNINGS" " " " " ""
10"COSSACK"SQUATS" " " " " ""
10"(BOTH"SIDES)"
LYING"SINGLE"LEG" "" "" "" "" "" ""
GLUTE"BRIDGES""

MAIN!WORKOUT!!! ""
ORDER! EXERCISE! SETS! REPS! TEMPO! REST(s)! WEIGHTS!
SUPERSET" "" "" "" "" "" ""
1A" DB"GOBLET"SQUAT" 4" 12" 3sec" 0" ""
12"EACH"
1B" DB"SPLIT"SQUATS"" 4" 2sec" 60s" ""
SIDE"
"" "" "" "" "" "" ""
2A" DB"FRONT"SQUAT" 4" 12" 2sec" 0" ""
2B" WALKING"LUNGES"" 4" 20"steps" "" 60s" ""
"" "" "" "" "" "" ""
3A" DB"ROMANIAN"DEAD"LIFTS"" 3" 10"EACH"LEG" 3sec" 0" ""
3B" DB"SINGLE"LEG"HIP"THRUSTS" 3" 12" 3sec" 60s" ""
"" "" "" "" "" "" ""
4" SPLIT"STANCE"RDL"" 3" 12"EACH"LEG" 3sec" 45s" ""
"" "" "" "" "" "" ""
5" REVERSE"DEFICIT"LUNGES"" 3" 12"EACH"LEG" 2sec" 45s" ""
"" "" "" "" "" "" ""
!
!
!
!
!
!
Cont.!!
!
!
!
!
!
!
29"
 DAY!21!
!
“BYE!BYE!LEGS”!METCON!FINIHSER!
EXERCISE! REPS! DB!WEIGHTS! TOTAL!ROUNDS:!
AIR"SQUATS" 50" M:"2"X"25kg" "

10Mins"AMRAP" DB"DEADLIFT"" 30" W:"2"x"8N12kg" "

""
""
REVERSE"
""
ALTERNATING" 20" "
""
LUNGES"

"" "" "" ""

!
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!

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30"
 !
DAY!22!!!!!!! !
BODYBUILDING!&!CORE!! !

WARM!UP! ! " " " "" "

10"BANDED"FRONT"RAISES"" " " " "" "
10"BANDED"SCAPULA"RETRACTIONS"" " " " "" "
10"BANDED"PULL"APARTS"" " " " "" "
20N30SEC"BEAR"CRAWL" " " " "" "
20"HAND"RELEASE"PUSH"UPS"" "" "" "" "" "
"" " " " " "" "
MAIN!WORKOUT!!! !
ORDER! EXERCISE! SETS! REPS! REST(s)! TEMPO! WEIGHTS!
TRIPLE!SET! ! " " " !! !
1A" PUSH"UPS"" 3" 15N20" 0" 3sec" "
LYING"GLUTE"BRIDGE" "
1B" 3" 12" 0" 3sec"
FLOOR"PRESS"
1C" DB"BICEP"CURLS"" 3" 12" 45s" 3sec" "
"" " " " " "" "
TRIPLE!SET! "" "" "" "" "" "
2A" SINGLE"ARM"ROWS"" 3" 12" 0" 2sec" "
SINGLE"ARM" "
2B" ALTERNATING"ARNIE" 3" 12" 0" 3sec"
PRESS"
ELBOWS"IN"DB"PUSH" "
2C" 3" 12" 45s" 4sec"
UPS""
"" "" "" "" "" "" "
TRIPLE!SET! ! " " " "" "
3A" DB"LATERAL"RAISES" 3" 15" 0" 2sec" "
DB"ZOTTERMAN" "
3B" 3" 15" 0" 2sec"
CURLS"
DB"FLOOR"TRICEPS" "
3C" 3" 15" 60s" 3sec"
EXTENSION"
"" " " " " "" "
4" DECLINE"PUSH"UPS"" 2" 10" 45N60s" 3N4sec" "
"" " " " " "" "
!
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!
!
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!
!
Cont.!!
!
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31"
 !
!
!
DAY!22!
CORE!WORK!
ORDER! EXERCISE! SETS! REPS! REST(s)! !
GIANT!SET! ! " " " !!
1A" BANDED"WOODCHOP" 3" "10" 0" ""
1B" RENEGADE"ROWS" 3" "10" 0" ""
1C" LYING"LEG"RAISES" 3" "10" 0" ""
1D" TOE"TOUCHES" 3" "10" 0" ""
1E" SUPERMAN"PLANK" 3" "10" 0" ""

ADVANCE"PLANK"(in"plank"
1D" position"move"arm"further" 3" "Till"Failure" 60s" ""
forward"away"from"your"body)"

!
!
!

32"
 DAY!23!
!
DEATH!BY!DUMBBELLS!
WARM!UP!2!(as!quick!as!
WARM!UP!1! ! ""
possible!
20"X"HIGH"KNEES" 30"HIGH"KNEES" ""
5"WALK"OUTS" 30"AIR"SQUATS" ""
30"SQUATS" 20SEC"BEAR"CRAWL" ""
20"X"LUNGES"" 10"BURPEES" ""
20SEC"BEAR"
" ""
CRAWL"
10X"BANDED"PULL" " ""
APARTS"
MAIN!WORKOUT! FOR!TIME!!
TIME!
EXERCISE! WEIGHTS! RX+!WEIGHTS! !
ORDER! COMPLETED!
50"X"Double"Unders"(Or"
1" 80"x"Singles"OR"High" Men:"2"x"22.5kg" "Men:"2"x"25kg" ! ""
Knees)"
"Ladies:"2"x"12N
2" 20"x"DB"THRUSTERS" Women:"2"x"8N10kg" ! ""
15kg"
50"X"Double"Unders"(Or"
3" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
20"x"DB"CLEAN"+"OVER"
4" "" "" ""
HEAD"PRESS" ""
50"X"Double"Unders"(Or"
5" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
6" 20"x"DB"RENEGADE"ROWS" "" "" "" ""
50"X"Double"Unders"(Or"
7" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
20"x"BURPEES"OVER"
8" "" "" ""
DUMBBELLS"" ""
50"X"Double"Unders"(Or"
9" 80"x"Singles"OR"High" "" "" ""
Knees)" ""
10" 20"DOUBLE"DB"SNATCHES" "" "" "" ""
"" "" "" "" "" ""
10mins!Cool!down!!

!
!
!
33"
 !
!
DAY!25!
WARM!UP!2!(as!
WARM!UP!1! ! ""
quick!as!possible!
20"HIGH"KNEES" 30"HIGH"KNEES" ""
5"WALK"OUTS" 30"AIR"SQUATS" ""
30"SQUATS" 20SEC"BEAR"CRAWL" ""
20"LUNGES"" 10"BURPEES" ""
20SEC"BEAR"CRAWL" "" " ""
10"BANDED"PULL"
"" " ""
APARTS"
"" "" " ""
Workout!1!
!5mins!AMRAP!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!

DOUBLE"UNDERS"(IF"
1A" NO"ROPE"HIGH" 30"(50"Singles)" Men"2"x"20kg" 2"x"25kg" ""
KNEES)"

1B" THRUSTERS" 10" Ladies:"2"x"8"N"10kg" 2"x"12N15kg" ""

3mins!Rest!

Workout!2!
5mins!AMRAP!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!
DOUBLE"UNDERS"OR"
1A" IF"NO"ROPE"HIGH" 30"(50"Singles)" Men"2"x"20"N"22.5kg" 2"x"25kg" ""
KNEES"

1B" MAN"MAKERS" 5" Ladies:"2"x"8"N"10kg" 2"x"12N15kg" ""

3mins!Rest!

Workout!3!
5mins!AMRAP!!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+! TOTAL!SCORE!

1A" DB"DEADLIFTS" 15" Men"2"x"20"N"22.5kg" 2"x"25kg" ""

1B" BURPEES"" 10" Ladies:"2"x"8"N"10kg" 2"x"12N15kg" ""

"" "" "" "" "" ""
5N10mins"cool"down"

Note:!You!can!swap!the!Skipping!and!use!a!Rower/Assault!Bike!if!you!have!one!and!Aim!
for!15b20cal!each!time,!OR!you!could!perform!400m!Runs!instead!of!the!Skipping.!!Scale!
down!t0!4mins!work!if!needed."

34"
 DAY!26!
!
FIGHT!GONE!BAD!
WARM!UP!2!(as!
WARM!UP!1! ! " " " "
quick!as!possible!
""
20"HIGH"KNEES" 30"HIGH"KNEES" " " " " " ""
5"WALK"OUTS" 30"AIR"SQUATS" " " " " " ""
20SEC"BEAR"
30"SQUATS" " " " " "
CRAWL" ""
20"LUNGES"" 10"BURPEES" " " " " " ""
20SEC"BEAR"
" " " " " "
CRAWL" ""
10"BANDED"PULL"
" " " " " "
APARTS" ""
"" ! ! ! ! ! ! !!
SCORES!
"" EXERCISE! WEIGHTS!
!
ROUND" ROUND" ROUND" ROUND" ROUND"
5!ROUNDS! " 2"X"DB""
1" 2" 3" 4" 5"

DOUBLE"UNDERS"
1"Min"AMRAP" M:"2"X"22.5kg" " " " "
OR"SINGLES"
""

DEATH"DROPS" W:"2"x"8"N
1"Min"AMRAP" " " " "
AKA"BURPEES"" 12kg"
""

DOUBLE"DB"
1"Min"AMRAP" " " " " "
POWER"CLEANS"
""

1"Min"AMRAP" AIR"SQUATS" " " " " "

""

DOUBLE"DB"
1"Min"AMRAP" " " " " "
PUSH"PRESS""
""
"" " " " " " " ""
1MIN!REST!
AFTER!!EACH! "" "" "" "" "" ""
ROUND! ""

35"
 !
!
DAY!28!!
BODYBUILDING!PUSH!PULL!&!CONDITIONING!!
WARM!UP! ! ""
50"DOUBLE"UNDERS"(100SINGLES)" ! ""
30"AIR"SQUATS" " ""
20"STEPS"WALKING"LUNGES"" ! ""
5"WALK"OUTS" " ""
10"BANDED"GOOD"MORNINGS" ! ""
10"COSSACK"SQUATS" ! ""
10"(BOTH"SIDES)"
LYING"SINGLE"
LEG"GLUTE"
"" !! "" "" "" ""
BRIDGES""
MAIN!WORKOUT!
"
ORDER! EXERCISE! SETS! REPS! TEMPO! REST(s)! WEIGHTS!
TRIPLE"SET" "" "" "" "" "" ""
DB"BICEP"
1A" 3" 12" 3sec" 0" ""
ZOTTORMAN"CURLS"

1B" DB"PUSH"PRESS"" 3" 12"" 2sec" 0" ""

"1C" "PUSH"UPS"" "3" "12" "3sec" "60s" ""

TRIPLE"SET" " " " " " "
2A" DB"FLOOR"Z"PRESS" 3" 12" 4sec" 0" "
2A" DB"LATERAL"RAISES" 3" 12" 4sec" 0" ""
DB"LYING"FLOOR"
2B" 3" 12" "4sec" 60s" ""
TRICEPS"EXTENSION""
"TRIPLE"SET" "" "" "" "" "" ""
DB"UNSUPPORTED" 10"EACH"
3A" 3" 3sec" 0" ""
ROWS"" LEG"
DB"FLOOR"CHEST"
3B" 3" 12" 3sec" 0" ""
PRESS"
"DB"BENT"OVER"
"3C" "3" "12" "N" "60s" ""
LATERALS""
" " " " " " "
!
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36"
Cont..!
!
!
!
!
DAY!28!
CONDITIONING!!
“DB!COMPLEX”!!
WARM!UP:"Perform"2"sets"of"30"Double"Unders/Singles/high"knees"and"2"DB"Complex"with"
DB"weights"you’ll"use"for"the"workout"
DB!COMPLEX!(USING!2!DB)!3!DB!CLEANS!+!4!DB!SNATCHES!+!5!DB!THRUSTERS!=!1!
COMPLEX!
TOTAL!
TIME!
TIME!CAP!
ORDER! EXERCISE! DB!WEIGHTS! OR! !!
15mins:!
SCORE:!
!
If"you"don’t"complete"
50"Double"Unders" within"15mins"STOP"
1" M:"2"x"22"N"25kg"" ""
or"80"Singles" and"write"down"your"
score!

2" 2"x"DB"COMPLEX" W:"2"X"8N12kg"" " ""

50"Double"Unders"
3" " ""
or"80"Singles"

4" 3"x"DB"COMPLEX" " ""

50"Double"Unders"
5" " ""
or"80"Singles"

6" 4"x"DB"COMPLEX" " ""

50"Double"Unders"
7" " ""
or"80"Singles"

8" 5"x"DB"COMPLEX" " ""

"" " ""

*Perform"50"High"Knees"if"no"rope,"you"can"also"swap"the"skipping"for"500m"Rower"OR"
Assault"Bike"OR"400m"Run"

37"
 DAY!29!!
DEATH!BY!EMOM!
WARM!UP!2!(as! "
WARM!UP!1!
quick!as!possible!
! ""
20"HIGH"KNEES" 30"HIGH"KNEES" " "" "
5"WALK"OUTS" 30"AIR"SQUATS" " "" "
"
30"SQUATS" 20SEC"BEAR"CRAWL" " ""

20"LUNGES"" 10"BURPEES" " "" "

20SEC"BEAR"CRAWL" "" " "" "
10"BANDED"PULL" "
APARTS"
"" "" ""
"" " " "" "
EMOM!10’’! !
!
ORDER! EXERCISES! DB!WEIGHTS! RX+!

40"Double" "
Unders"or"60"
1st"Min" M:"2"x"22.5" M:"25N27kg"
Singles"Or"High"
Knees"
"
2nd"Min" 10"DB"Thrusters" W:"8N10kg" W:"2"x"12kg"

Rest!2mins! !
EMOM!10’’!b!DEATH!DROPS! !
!
!ORDER! EXERCISE! " RX+!

Every"Min" 12"BURPEES" "" 15"BURPEES" "

Rest!2mins! !
!
EMOM!12’’! !
!
12"x"
DB!
1st"Min" ALTERNATING" RX+!
WEIGHTS!
DB"CLEAN"PRESS"

12"x"DB" "
2nd"Min" ALTERNATING" M:""22.5kg" M:"25N27kg"
SNATCHES"
12"x"DB"PUSH" "
3rd"Min" W:"8N10kg" W:"12kg"
UPS""
Scale!down!the!reps!If!needed..!you!need!ATLEAST!20sec!rest!between!each!exercise!
during!the!Emom!
38"
 DAY!30!!!!!!!!
METCON!MADNESS!
WARM!UP!2!(as!quick!as!
WARM!UP!1! ! " " ""
possible!
20"HIGH"KNEES" 30"HIGH"KNEES" " " " ""
5"WALK"OUTS" 30"AIR"SQUATS" " " " ""
30"SQUATS" 20SEC"BEAR"CRAWL" " " " ""
20"LUNGES"" 10"BURPEES" " " " ""
20SEC"BEAR"CRAWL" "" " " " ""
10"BANDED"PULL"
"" " " " ""
APARTS"
"" "" " " " ""
WORKOUT!1! E4MOM!!(EVERY!4!MINUTES!ON!THE!MINUTE)!X!3!
SCORE!EACH!
ORDER! EXERCISE! REPS!! DB!WEIGHT! RX+!
ROUND:!
30!Doubles!
DOUBLE"UNDERS"OR"IF"
1! Or!50! !! !! !!
NO"ROPE"HIGH"KNEES"
singles!!
2" DB"PUSH"UPS" 10" Men"2"x"20kg" 2"x"25kg" ""
3" DB"HANG"CLEANS" 10" Ladies:"2"x"8"N10kg" 2"x"12N15kg" ""
4" DB"PUSH"PRESS" 10" "" "" ""

Complete!ALL!4!exercises!as!quick!as!possible!within!4mins,!and!then!rest!the!remainder!time….!
repeat!this!for!3!Rounds.!
NOTE:!!
Example:!if!it!takes!you!2mins!to!complete!all!4!exercises!you!rest!for!the!remainder!2mins!and!
then!start!again.!

5b10mins!Rest!

WORKOUT!2! 16MINS!EMOM!(EVERY!MINUTE!ON!THE!MINUTE)!
RX+!
ORDER! EXERCISE! REPS!! DB!WEIGHT! !
WEIGHTS!
DOUBLE"UNDERS"OR"IF" 50"(Or"80" Men"2"x"20"N"
1st!min! 2"x"25kg" ""
NO"ROPE"HIGH"KNEES" Singles)" 22.5kg"
Ladies:"2"x"8"N"
2nd!Min! DB"DEADLIFTS" 15" 2"x"12N15kg" ""
10kg"
3rd!Min! BURPEES"OVER"DB" 12" !! !! !!
4th!Min! REST" !! !! !! !!

39"