DAY 1

WARM UP
500M Row or Devil Bike
Quick as You can
20 Banded Front Raises
20 Banded Scapula Retractions
20 Banded pull Aparts
10 Push ups

WORKOUT 1 SCORE WK1: SCORE WK6: REST

MAX EFFORT WEIGHTED 2mins each
PUSH UPS attempt
2ND ATTEMPT
3RD ATTEMPT (only if
score is better on 2nd
attempt)
WORKOUT 2 SCORE WK 1 SCORE WK 2
MAX EFFORT WEIGHTED
PULL UPS
2ND ATTEMPT
3RD ATTEMPT (only if
score is better on 2nd
attempt)

WORKOUT 3 AEROBIC TEST

Warm up:
500m row
5 Burpees

WK 1 WK 6
MAIN WORKOUT 20MINS AMRAP SCORE: SCORE:
20cal Row or Assualt Bike
1A
(400m Run If No machine)

10 Burpees (Increase By 2
1B
each Round)
This is a Ladder Workout increase the Burpees by 2 every round. E.g; Round 1=10 Burpeesk Roun
20mins time is up

WORKOUT 4 ACCESSORY WORK

ORDER EXERCISE SETS TIME/REPS
1 WEIGHTED BAR HANG 1,2,3 40secs

2 FARMERS WALK 1,2,3 30 STEPS

3 DB or KB OVERHEAD WALK 1,2,3, 20steps

(Holding both overhead)

DAY 2
WARM UP
500m Row As quick as you can
30 x bodyweight squat as quick as you can
10 x Cossack squats
5 x Walkouts
10 x Gorilla Squats
12 x Lying HyperExtensions
10 Dead Bugs

WOKROUT 1 - MAX BARBELL FRONT SQUAT

20mins to build to your 1 rep max,
SETS REPS REST WEIGHT WK 1
1st 10 90s
2nd 6 90s
3rd 3 2mins
4th 1 Rep Max 2mins
5th Try and beat 1 rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving Front Rack Mobil

WOKROUT 2 - 1 REP MAX STANDING PUSH PRESS

SETS REPS REST WEIGHT WK 1
1st 10 (Warm up set) 60s
2nd 3 (Keep light) 60s
 2 (This should be Tough but
3rd still manageable) 2mins
4th 1 Rep Max 2mins
5th Try and beat your 1 Rep Max

WOKROUT 3 - MAX EFFORT HANGING LEG RAISES

SETS REPS SCORE WK 1
AS MANY AS YOU CAN, ONCE
1 YOU LET GO OF THE BAR ITS
OVER

WORKOUT 4 - SPRINT TEST (TREADMILL/MANUAL TREADMILL /OUTDO

WARM UP MAIN WORKOUT REST TIME WK 1:
1 x 500M Easy Pace 400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

DAY 3 OFF

DAY 4
WARM UP
1000m Row Or 5mins Bike
@80% Effort
10x Banded leg Raises (E.Leg)
10 x Cossack Squats
10x Banded Good Mornings
10x Barbell Jefferson Curl
10 x KB/DB Goblet Squat (M: 22kg | L: 12-14kg)

WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

20mins to build to your 1 rep max, Rest between 60-90secs Between S
SETS REPS REST WEIGHT WK 1
1st 12 reps
2nd 8 reps
3rd 5 reps 90s-2mins
 90s-2mins
4th 3 reps
5th 1 Rep MAX
6th Try and Beat 1RM if Possible

WORKOUT 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS

SET REPS REST WEIGHT WK1
1st 10
2nd 8
3rd 5 90s - 2mins each set
4th 3
5th 1 REP MAX

WORKOUT 3 - ACCESSORY WORK

ORDER EXERCISE SETS REPS
1A Barbell Hip Thrust 3 10
1B Heavy Goblet Squat (KB/DB) 3 10

1B Barbell Good Mornings 2 10

1C Split Stance DB Deadlifts 2 10 Each Leg

METCON
4 ROUNDS FOR TIME
REPS EXERCISE DB WEIGHT SCORE WK 1:
1A 50 Double Unders OR 80
Singles M: 2 X 27.5 - 30 kg
1B 20 DB DEADLIFTS L: 2 X 12-15 kg
1C 30STEPS DB WALKING
LUNGES

DAY 5
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10x Scapula Push ups
10x Banded Pull Aparts
20x Push ups

WORKOUT 1: 1 REP MAX BARBELL SQUAT

SETS REPS REST WEIGHT WK 1
1st 10 90s
2nd 6 90s
3rd 3 2mins
4th 1 Rep Max 2mins
5th Try and beat 1 rep max

WOKROUT 2 - 1 REP MAX STANDING MILITARY PRESS

SETS REPS REST WEIGHT WK 1
1st 10 (Warm up set) 60s
2nd 3 (Keep light) 60s
2 (This should be Tough but
3rd
still manageable) 2mins
4th 1 Rep Max 2mins
5th Try and beat your 1 Rep Max

WORKOUT 3: LACTATE TEST

A.    Finish For Time as Quick As possible; This is all about Speed so give it EVERYTHING!!
B.    You’ll need 2 Dumbbells, M: 20 - 25kg | L: 10-12kg
C.     RX+ M: 30kg | L: 15kg

WARM UP;
500m Row
Perform 5reps of Every Movement in the workout with the weight needed

MAIN WORKOUT ;
ORDER EXERCISES SCORE WK 1: SCORE WK 6:
20cal Row (Or Bike Or 400m
1
Run)
2 10 x DB Devil Press
20cal Row (Or Bike Or 400m
3 Run)
4 10x DB Thrusters
5 20cal Row (Or Bike Or 400m
Run)
6 10x DB Hang Clean
 20cal Row (Or Bike Or 400m
7 Run)
8 10 x Alternate Lunges
20cal Row (Or Bike Or 400m
9
Run)

*400m Run OR 1Assualt Bike is a good substitute if you are unable to Row.

DAY 6
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10x Scapula Push ups
10x Banded Pull Aparts
20x Push ups
WORKOUT 1: BARBELL CYCLING
PREP Perform very movment with half the weight and then another set wit

MAIN WORKOUT WEIGHT RX+ weights TIME WK 1

5 Rounds For Time of; Men: 60kg | Ladies: 35kg M: 70kg | L: 45kg
7 x DEADLIFTS
7 x HANG CLEANS
7 x PUSH PRESS/JERK

(Note: All 3 exercises count

as ONE round)

ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A

7 X DB DEADLIFT MEN: 2 x 25-30kg DB TIME WEEK 1: TIME WK 6:
7 X DB HANG CLEAN LADIES: 2 x 12-14kg DB
RX+ M: 32kg Each | L: 15kg
7 X DB PUSH PRESS Each

Please Remember these weights are Ideal weights HOWEVER scale down if needed, 25-35kg means choose any w

(Rest 5-10mins Before Next workout)

WORKOUT 2: 15mins AMRAP

 ORDER EXERCISES SCORE WK 1: SCORE WK 6:
1A 5x PULL UPS
1B 10x PUSH UPS
1C 15x SQUATS
1A 1B 1C COUNTS AS 1
ROUND.

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

DAY 7 END OF TEST WEEK / REST DAY

AY 1

BIC TEST
d 1=10 Burpeesk Round 2 =Row and 12 Burpees .. Till

ORY WORK
REST WEIGHT WEIGHT USED
60s

M: 2 x 40-50kg |
60s L: 2 x 15-20kg

M: 2 x 30kg |
60s L: 2 x 12-15kg

NT SQUAT
ax,
WEIGHT WK 6

proving Front Rack Mobility)

PUSH PRESS
WEIGHT WK 6
G LEG RAISES
SCORE WK 6

L TREADMILL /OUTDOOR)
TIME WK 6:

Flush the Legs)

IONAL OR SUMO)
60-90secs Between SETS
WEIGHT WK6
 BELL) CHEST PRESS
WEIGHT WK6

WORK
TEMPO REST WEIGHT
2sec 45-60s
2sec 45-60s

3sec 45-60s
3sec 45-60s

SCORE WK 6:
LL SQUAT
WEIGHT WK 6

MILITARY PRESS
WEIGHT WK 6

ST
LING
then another set with the weight that will be used

TIME WK 6

F YOU STRUGGLE WITH A BARBELL.

5kg means choose any where between these 2 weights

kout)

RAP
Flush the Legs)

WEEK / REST DAY

 DAY 8 LEGS & ACCESS
WARM UP
500m Row OR Run As
quick as you can
30 x squats as quick as
you can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying
Hyperextensions

ORDER EXERCISE SETS

1st
2nd
1 FRONT SQUAT
3rd
4th

1st
2nd
2 BARBELL HIP THRUSTS
3rd
4th

DB SPLIT SQUATS 1st

OR USE A BARBELL 2nd
3
3rd
4th

BARBELL BOX STEP UPS 1st

MEN: 20-24" BOX 2nd
4
LADIES 18-20" BOX 3rd
4th

1st
BARBELL GOOD
5 MORNINGS
2nd
3rd

METCON FINISHER
 3 ROUNDS FOR TIME EXERCISE WEIGHTS
1min LEG ONLY BIKE MEN: 2 x 25kg DB
1A
LADIES: 2 x
20 X DB DEADLIFTS 10-12Kg DB
1B
20STEPS DB WALKING
LUNGES OR CAN DO
ALTERNATING IN ONE
SPOT
1C

ADD AN EXTRA ROUND OR 2 IF TIME

DAY 9 CHEST/TR
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups

ORDER EXERCISE SETS

INCLINE BENCH PRESS 1st
(Use DB if you have issues with
1 2nd
Barbell bench)
3rd
4th

1st
LYING TRICEPS EXTENSION 2nd
2
(USING EZ BAR OR DB)
3rd
4th

1st
2nd
3 WEIGHTED TRICPES DIPS 3rd
4th
 1st
4 FLAT BENCH DB CHEST PRESS 2nd
3rd

CABLE TRICPES OVER HEAD

EXTENSION 1st

(IF NO CABLE CHANGE TO DB

5 OVER HEAD EXT) 2nd
3rd

TABATA FINISHER

DEATH BY BURPEES 1min max burpees

DAY 10 BACK & B

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs

ORDER EXERCISE SETS

WEIGHTED PULL UPS 1st
Perform Negatives or assisted 2nd
1 with Bands if needed
3rd
4th

1st
2nd
2 BARBELL BICEP CURLS
3rd
4th

1st
2nd
3 PENDLAY ROWS
 3 PENDLAY ROWS
3rd
4th

1st
2nd
4A LAT PULL DOWN
3rd
4th
1st
2nd
4B HEAVY HAMMER CURLS
3rd
4th

1st
2nd
5 Bench Pull Over
3rd

METCON DEATH BY DE
15Mins AMRAP EXERCISE DB WEIGHTS
1A 20cal Rower OR 400m Run M: 2 X 22.5kg
1B 1 DEVIL PRESS LADDER ** L: 2 X 10-12kg
holding 2 DB Perform;
Burpee
into a Push up
then a DOUBLE DB Snatch
This is a Devils Press

**Rules: Perform 20cal row and 1 Devil Press this counts as 1 Round, you will then increase th
20cal Row and 2 Devil Press, 3rd Round = 20cal Row and 4 Devi

DAY 12 SHOULDERS

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
 ORDER EXERCISE SETS
1st
BARBELL PUSH PRESS 2nd
1 (USE DB IF AN ISSUE WITH 3rd
BARBELLS)
4th

1
SEATED UNSUPPORTED 2nd (DROPSET)
2 LATERAL RAISES 3rd (DROPSET)

1st
2nd
3 SEATED ARNIE PRESS
3rd
4th

1st
4A CHEST SUPPORT FRONT RAISES 2nd
3rd
BENT OVER LATERALS RAISES 1st
4B OR MACHINE REVERSE FLYS 2nd
3rd
METCON "BYE BYE SHO
15Mins TIME CAP EXERCISES ONE DB NEEDED
50 DOUBLE UNDERS /OR 80 M: 22.5kg |
1A
SINGLES L: 10-12kg
10 X DB HANG SNATCHES (5
1B
Each Side)

20 STEPS SINGLE ARM DB

1C OVER HEAD WALKING LUNGES

RULES: You have 15mins to complete ALL 5 rounds if the time is up and you h

DAY 13 LEGS (POSTERIOR CHAIN

WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions

ORDER EXERCISE SETS

1st
2nd
1 ROMANIAN DEADLIFTS
3rd
4th

1st
2nd
2A LYING LEG CURLS 3rd

4th

1st

2B (FRONT FOOT ELEVATE) SPLIT 2nd

SQUAT
3rd
4th

BARBELL SPLIT STANCE

DEADLIFT (BARBELL) 1st
3 You can use a DB as Alternative 2nd
3rd

1st
4 STANDING CALF RAISES 2nd
3rd
FINISHER
EXERCISE REPS /TIME
1A LEG ONLY BIKE (NO HOLDING 60SEC SPRINT
ON TO THE HANDLE)

DB DEADLIFT
1B 12
( M:2 x 25KG | L: 2 x 12KG)

DB ALTERNATING BOX STEP

1C UPS 12
( M:2 x 25KG | L: 2 x 12KG)
 LEGS & ACCESSORY WORK

REPS TEMPO REST(s) WEIGHTS

12 3sec 60s
8 (@70% 1RM 2sec 90s
5 (@80% 1RM 2sec 90s
3 (@90%1RM 1sec 90s

10 3sec 60s
8 3sec 60s
6 3sec 60s
6 3sec 60s

10 EACH LEG 3sec 60s

10 EACH LEG 3sec 60s
8 EACH LEG 3sec 60s
8 EACH LEG 3sec 60s

10 1sec 60-90s
10 1sec 60-90s
10 1sec 60-90s
10 1sec 60-90s

10 2sec 60s
10 2sec 60s
10 2sec 60s

METCON FINISHER
 RX+ WEIGHTS TIME:
MEN: 2 x 30kg DB

LADIES: 2 x 15Kg DB

D AN EXTRA ROUND OR 2 IF TIME PERMITS

CHEST/TRICEPS

REPS TEMPO REST(s) WEIGHTS

10 WARM UP SET 1sec 45s

8 (@ 70% 1RPM) 3sec 60s

6 (@ 80% 1RPM) 2sec 90s
3 (@90-95%1RPM) 1sec 90s

10 WARM UP SET 1sec 45s

10 3sec 60s
8 3sec 60s
8 2sec 60s

10 WARM UP SET 1sec 45s

8 3sec 60s
4 2sec 60s
3 2sec 60s
 10 5sec 60s
10 4sec 60s
10 3sec 60s

10 4sec 45s

8 3sec 45s
8 3sec 45s

TABATA FINISHER
RX+
Use a Weighted Vest
1mins rest 8 x Rounds
or add an extra 2 rounds

BACK & BICEPS

REPS TEMPO REST WEIGHTS

10 Warm up set 3sec 45s
8 2sec 60s
8 2sec 60s
8 2sec 60s

12-15 Warm up set 1sec 45s

12 3sec 60s
8 3sec 60s
6 3sec 60s

10-12 Warm up set 1sec 45s

5 2sec 60s
 5 2sec 60s
5 2sec 60s

10-12 Warm Up set 1sec 0

8 3sec 0
8 3sec 0
8 4sec 0
10-12 Warm up set 1sec 45s
10 4sec 60s
8 5sec 60s
6 6sec 60s

10 3sec 45s
10 4sec 45s
10 5sec 45s

DEATH BY DEVIL PRESS

RX+ WEIGHT SCORE:
M: 2 X 25-27.5kg
L: 2 X 15kg

Round, you will then increase the Devil Press by TWO each Round. EXAMPLE: 2nd round would be
rd Round = 20cal Row and 4 Devil Press and so on.... till 15 mins is up

SHOULDERS
 REPS TEMPO REST(s) WEIGHTS
10-12 Warm up 1sec 45sec
10 (@70%1RM) 2sec 45-60sec
6 (@80% 1RM) 2sec 60sec
3 (@90% 1 RM) 2sec 60sec

10 3sec 45s
8X8 3sec 45s
8X8 3sec 45s

10-12 Warm up set 1sec 45s

8 3sec 60s
6 2sec 60s
6 2sec 60s

15 2sec 0
12 2sec 0
12 3sec 0
12 3sec 45s
12 3sec 45s
12 3sec 45s
"BYE BYE SHOULDERS"
RX+ DB WEIGHT SCORE:

M: 27.5 or 30kg

L: 15 kg

ounds if the time is up and you haven't finished, STOP and write down your score

LEGS (POSTERIOR CHAIN)

 REPS TEMPO REST (s) WEIGHTS
1 WARM UP SET 1sec 45s
10 (@60% 1RPM) 2sec 60s
6 (@70% 1RM) 2sec 60s
3 (@ 90% 1RPM) 2sec 60s

WARM UP SET 1sec 0

10 3sec 0
8 4sec 0

6 5sec 0

12 EACH LEG 2sec 45s

10 EACH LEG 3sec 60s
10 EACH LEG 3sec 60s
10 EACH LEG 4sec 60s

10 EACH LEG 3sec 45s

10 EACH LEG 3sec 45s
10 EACH LEG 3sec 45s

12 3sec 30s
12 4sec 30s
12 5sec 30s
FINISHER

4 ROUNDS FOR TIME;

(ADD EXTRA 1-2
ROUNDS IF TIME
PERMITS)
 TIMETABLE

DAY 8

DAY 9
DAY 10 OFF
DAY 11
DAY 12

DAY 13
DAY 14 OFF
WEIGHTS
WEIGHTS
WEIGHTS
nd round would be
 WEIGHTS

e
WEIGHTS
 DAY 15 LEGS ANTERIOR

WARM UP
500m Row OR BIKE
30 x squats as quick as you
can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying Hyperextensions

ORDER EXERCISE SETS REPS

STANDING CALF RAISES 3 12

1A

(ON A MACHINE OR HOLDING

DB TO ONE SIDE)

WALKING DB LUNGES 1st 20-30STEPS

1B Can be Done Alternated in one
spot 2nd 20-30STEPS
3rd 20-30STEPS

50reps (quick as
LEG EXTENSIONS 1st
you can)
2 *If you can't perform this add
more sets to other exercises 2nd 10
3 (DROPSET) 8x8x8

1st 20
2nd 15 (50% 1RPM)
3A TEMPO BARBELL SQUATS 3rd 12 (@60% 1RPM)
4th 12 (@60% 1RPM)

1st 12 each leg

DB SPLIT SQUATS 2nd 12 each leg
3B
3rd 10 each leg
 DB SPLIT SQUATS
3B
4th 10 each leg
METCON "BYE BYE L
1A 60sec Bike Or Rower DB WEIGHT RX+ DB WEIGHT
1B 40 Squats M: 2 X 25kg M: 27.5 - 30kg
1C 20 DB walking lunges L: 2 x 10-12kg L: 15kg

ADD AN EXTRA ROUND IF NEEDED

DAY 16 CHEST/TRICEPS

WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups

ORDER EXERCISE SETS REPS

NORMAL PUSH UPS 1st 20
ELBOWS IN PUSH UPS 2nd 10
1
NORMAL PUSH UPS 3rd 10
ELBOWS IN PUSH UPS 4th 10

1st 12
2nd 10
2A INCLINE DB CHEST PRESS
3rd (dropset) 10x10x10

PLANK PRESS 1st 10

2B (ALTERNATIVE, DB ELBOWS IN
PUSH UPS) 2nd 10
3rd 10

CABLE FLYS 1st (Dropset) 10x10x10

3A (Alternative; Incline Bench DB
Flys) 2nd (Dropset) 10x10x10

CABLE ROPE TRICEPS OVER

HEAD EXT 1st (Dropset) 10x10x10
3B
 3B
(Alternative; Seated Over head
Triceps Ext) 2nd (Dropset) 10x10x10

WIDE DIPS (Focusing on chest) 1st 8

NARROW DIPS (Triceps focus) 2nd 8
WIDE DIPS (Focusing on chest) 3rd 8
4 NARROW DIPS (Triceps focus) 4th 8

(Perform these weighted if

possible)
FINISHER "CORE OF S
EXERCISE REPS SETS
Stability Ball Jackknife (Or TRX
1A Jackknife) 10 2
Stability Ball Rollouts (Or Trx
1B Superman) 10 2
1C Alternating Superman Plank 10 2
1D Hollow Hold 20-30sec 2

DAY 17 BACK & BICEPS

WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 x Scapula Pull ups

10 x Banded Scapula retractions

10 x Banded Pull Aparts

10 x Banded Pull downs

ORDER EXERCISE SETS REPS

CABLE PULL OVER 1st 15
1A (Alternative; Bench Pull Over) 2nd 12
3rd (dropset) 8x8x8

1st 15
CABLE ROPE BICEP CURLS
1B 2nd 12
(Alternative Standing DB curls)
3rd (Dropset) 8x8x8
 PULL UPS 1st 12
2 (use Resistance Bands) if
needed 2nd Till Failure
3rd Till Failure

1st 12
3A LYING INCLINE DB BICEP CURLS 2nd (Dropset) 10x10
3rd (Dropset) 10x10

1st 12
3B SINGLE ARM DB ROWS 2nd 12
3rd 12

1st (Dropset) 12x12

4A LAT PULL DOWNS 2nd (Dropset) 12x12

4B SEATED HAMMER CURLS 1st (Dropset) 10x10

2nd (Dropset) 10x10

FINISHER ROWING E
1st Min 2nd Min
M: 15cal Row M: 10 Burpees
12-15min EMOM
L: 12cal Row L: 8 Burpees

NOTE: You can add extra minutes if you need to, you must have atleast 20secs rest before the next round if not red
you can also add a few more reps to the Burpees if you feel they a

DAY 19 LEGS (POSTERIOR CHAIN

WARM UP
500m Row OR Run As quick
as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER EXERCISE SETS REPS
Banded KB/DB GOBLET SQUAT 1st 10
(can be done without the Band) 2nd 10
1
3rd 10

1st
12 warm up set
2nd
PAUSE DEADLIFT 12 (@50% 1RM)
2A (OR Pause SUMO)
3rd
10 (@60% 1RM)
4th
8 (@70% 1RM)

1st
12 each leg
2B DEFICIT DB/KB REVERSE 2nd 10 each leg
LUNGES
3rd 10 each leg
4th 10 each leg

1st 12 Warm up set

2nd 10
3 BARBELL HIP THRUSTS 3rd 10
4th 10

BARBELL STEP UPS 1st 10 Each leg

Complete all 10 reps on one leg
4 First before swapping to the 2nd 11 Each leg
other leg
3rd 12 Each leg
FINISHER
1A 20cal Row or Devil BIKE DB WEIGHT
10 X DB Clean and Press (5 Each M: 25 - 27.5kg |
1B Side) L: 10 - 12kg 5 ROUNDS

DAY 20 SHOULDERS/ABS
 WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Lying Y raises
10 Banded Scapula retractions
10 Banded Pull Aparts
10 DB rotator Cuff Rotations

ORDER EXERCISE SETS REPS

1st 10-12 Warm up
2nd 15 (50% 1RM)
1 STANDING MILITARY PRESS 3rd 12 (60% 1RM)
4th 12 (70% 1RM)

1st 10
CABLE FACE PULLS (Use 2nd 10
2
Resistance band if no Cable) 3rd (dropset) 10X10

10-12 Warm up
1st
set
3A SEATED DB SHOULDER PRESS 2nd 20
3rd (Dropset) 15 x 10
4th (Dropset) 12 x 10

10-12 Warm up
1st set
3B DB LATERAL RAISES 2nd 15
3rd (Dropset) 15x 10
4th (Dropset) 15x10

BENT OVER LATERAL RAISES 1st 15

4A OR MACHINE REVERSE FLYS 2nd 12
3rd 10
1st 15
CHEST SUPPORTED FRONT
4B RAISES
2nd 12
3rd 10

ABS CIRCUIT
 EXERCISE REPS SETS
1A HANGING LEG RAISES 10 2
BANDED WOOD CHOP (CAN
1B USE A CABLE MACHINE) 10 each side 2
1C SIDE PLANK TWIST 10 each side 2
1D SIDE PLANK LEG RAISES 10 each side 2
1E TOE TOUCHES 10 2
S ANTERIOR

TEMPO REST(s) WEIGHTS

3sec and 1sec

pause/squeeze at the top 0
of the movement

2sec 60s

2sec 60s
2sec 60s

* 60-90s

4sec 60s
3sec 60s

2sec 0
3sec down and 3 sec up 0
4sec down and 2sec up 0
5sec and 1 sec up 0

3sec 90s
3sec 90s
4sec 90s
 4sec 90s
"BYE BYE LEGS"
TIME:
4 ROUNDS TOTAL

ROUND IF NEEDED

ST/TRICEPS

TEMPO REST(s) WEIGHTS

Quick as you can 30s
3sec 30s
4sec 30s
5sec 30s

3sec 0
3sec 0
3sec 0

4sec 45-60s
4sec 45-60s
4sec 45-60s

3sec 0

4sec 0

3sec 45-60s
 4sec 45-60s

2sec 60
2sec 60
3sec 60
3sec 60

"CORE OF STEEL"
REST

0
0
45s

K & BICEPS

TEMPO REST WEIGHTS

2sec 0
4sec 0
4sec 0

2sec 45
3sec 60
4sec 60
 2sec 45-60s

3sec 45-60s
3sec 45-60s

3sec 0
3sec 0
4sec 0

2sec 45s
3sec 45s
3sec 45s

3sec 0
3sec 0

4sec 45s
4sec 45s

ROWING EMOM
RX+
M; 20cal Row 12 Burpees
L: 15cal Row 10 Burpees

next round if not reduce the cal ories ,by 1 or 2, also you can increase the cals by 1/2 if needed,
pees if you feel they arent challenging enough.

STERIOR CHAIN)
 TEMPO REST (s) WEIGHTS
3sec 60s
4sec 60s
4sec 60s

Pause below the knee &

a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0

2sec 90s-2mins
2sec 90s-2mins
2sec 90s-2mins
2sec 90s - 2mins

2sec 45-60s
3sec 45-60s
4sec 45-60s
4sec 45-60s

3sec 60s

3sec 60s

3sec 60s
SHER
TIME: RX+
30 Cal Row

10 DB CLEAN + PRESS M: 30-32kg

L: 12-15kg

ULDERS/ABS
 TEMPO REST WEIGHTS
1sec 45sec
2sec 60sec
3sec 60sec
4sec 60sec

3sec 45s
4sec 45s
4sec 45s

2sec 0
3sec 0
4sec 0

1sec 45s
2sec 60s
3sec 60s
4sec 60s

2sec 0
2sec 0
3sec 0
3sec 45s
3sec 45s
3sec 45s

CIRCUIT
REST
0
0
0
0
45-60s
 TIMETABLE
DAY 15
DAY 16
DAY 17 OFF

DAY 18

DAY 19
DAY 20
DAY 21 OFF
 DAY 22 FUNCTIONAL TRAININ

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
ORDER EXERCISE SETS
1 DB/KB TURKISH GET UPS 2

2 PISTOL SQUATS (Alternative; Box pistol 3

Squats)

3A KB/DB SINGLE ARM OVER HEAD LUNGES 3

3B KB FRONT RACK CARRIES 3

4 BIRD DOG ROWS 3

5 DB FARMERS CARRY 3

METCON
ORDER EXERCISE DB WEIGHTS

1A 10 x DB THRUSTERS M: 2 x 22.5KG ,
L: 2 x 10-12KG

1B 400m Run
(Alternative; 25 Cal Assault Bike OR
500m Rowing )
 DAY23 FULL BODY WORKOUT

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
ORDER EXERCISE SETS
1st
1A FRONT SQUATS 2nd

1st
1B DB ALTERNATE LUNGES 2nd

1st
1C DB SPLIT STANCE DEADLIFTS 2nd

1st
2A INCLINE DB CHEST PRESS 2nd (Dropset)

1st
2B DB LATERAL RAISES 2nd (Dropset)

1st
2C CHEST SUPPORT DB ROWS 2nd (Dropset)

1st
3A
BARBELL CURLS 2nd

ELBOWS CLOSE TRICEPS DIPS 1st

3B (Alternative; Bench Dips OR Cable push
down) 2nd

STANDING DB SINGLE ARM SHOULDER

3C PRESS 1st
(ELBOWS IN) 2nd

1st
4A CABLE FLYS
 4A CABLE FLYS
2nd
1st
4B CABLE PULL OVER
2nd
1st
4C PUSH UPS
2nd

DAY 24 ACTIVE RECOVERY

Pick ONE; TIME

A. 5km Run (Outdoors or 1% incline

on Treadmill Or a True Runner)
RUNNING B. 10-15km Bike
/CYCLE/ROWING C. 5km Rowing Moderate Pace (at 19-
20 stroke per minute, Rest 60secs
every 1000m)

MOBILITY 101
1 Shoulder Cars x5 Each Side
2 Standing Hip Cars x 5 Each side
x 5 Hold for 10sec
3 Reverse Plank + Hold each rep
4 Jefferson Curl x5
5 Lying Banded Dead Bugs x 10 each side
6 Med Ball thoracic Spine Stretch 90sec-2mins
7 Cow Cat Stretch x 10
8 Scapula Push ups x 10
9 Pigeon Stretch 60sec each side
10 Ankle Rotations 10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST )

DAY 26 BARBELL CYCLING / CONDIT

WARM UP/ PREP WORK

500m Row @70% effort
12 (15kg) Med Ball Slams OR kb swings
12 Banded Scapula Retractions X12
 5 Walkouts
6 Burpees into Explosive Jump
12 COSSACK SQUATS
12 GORRILA SQUATS
10 BARBELL JEFFERSON CURL
12 BARBELL CLEAN AND PRESS

WORKOUT 1 - DT
EXERCISE (BARBELL) ROUNDS
1A 12 x DEADLIFTS 5
1B 9 x HANG CLEANS
1C 6 x PUSH PRESS

DB ALTERNATIVE ROUNDS
(USING 2 X DB) 5
1A 12 DEADLIFTS
1B 9 HANG CLEANS
1C 6 PUSH PRESS

WORKOUT 2 DOUBLE UNDERS AND DEATH

EXERCISE BOX HEIGHT

50 X DOUBLE UNDERS / 80 SINGLES M: 24"| L: 20"

5 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
12mins TIME CAP 50 X DOUBLE UNDERS / 80 SINGLES
7 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER

COOL DOWN
10 Mins on a Bike at very easy/steady pace

DAY27 FULL BODY WORKOUT

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Rotations
10 Banded Pull Aparts
ORDER EXERCISE SETS
1st
1A TEMPO BARBELL SQUATS 2nd

1st
1B DB ALTERNATE LUNGES 2nd

1st
1C DB SPLIT STANCE DEADLIFTS 2nd

1st
2A BARBELL PUSH PRESS 2nd

1st
2B PUSH UPS 2nd

1st
2C CHEST SUPPORT DB ROWS 2nd (Dropset)

1st
3A BARBELL CURLS
2nd
ELBOWS CLOSE TRICEPS DIPS 1st
3B (Alternative; Bench Dips OR Cable push
down) 2nd
STANDING DB SINGLE ARM SHOULDER
3C PRESS 1st
(ELBOWS IN) 2nd

1st
4A PULL UPS
2nd
1st
4B DB LATERAL RAISES
2nd
1st
4C PUSH UPS
2nd
CTIONAL TRAINING TIMETABLE
DAY 22
DAY 23

DAY 24

DAY 25
DAY 26
DAY 27
DAY 28

REPS REST WEIGHTS

5 (each side) 60s

10 (each side) 45-60sec

20 (swap arms 0
after 10 steps)
15-20 steps 45s

10 EACH SIDE 45s

20steps 45-60sec

RX+ WEIGHTS TIME:

M: 2 x 27.5KG ,
5 ROUNDS FOR
L: 2 x TIME
12-15KG
Y WORKOUT

REPS TEMPO REST(s) WEIGHTS

10 (@70% 1rm) 3sec 0
6 (@80% 1rm) 3sec 0

10 1sec 0
10 1sec 0

10 each Leg 3sec 90s

10 each Leg 3sec 90s

12 3sec 0
10x10 4sec 0

12 3sec 0
10x10 4sec 0

12 2sec 90s
10x10 2sec 90s

10 3sec 0
10 4sec 0

10 3sec 0

0 4sec 0

10 3sec 90s
10 3sec 90s

10 3sec 0
 10 3sec 0
10 3sec 0
10 3sec 0
10 3sec 90s
10 3sec 90s

RECOVERY

MOBILITY PLAYLIST )

YCLING / CONDITIONING
DT
WEIGHT RX+ TIME:
M: 55-60kg M: 70kg
L: 25kg L: 40kg
7 X ROUNDS

WEIGHT RX+
M: 2 X 20-25kg M: 2 x 30kg
L: 2 X 10-12kg L: 2x 15kg
7 X ROUNDS

NDERS AND DEATH DROPS

RX+ TIME:

50 X DOUBLE UNDERS / 80 SINGLES

6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
10 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
12 X BURPEES BOX JUMP OVER

sy/steady pace

Y WORKOUT
 REPS TEMPO REST(s) WEIGHTS
10 (60% 1rm) 5sec 0
6 (70% 1rm) 5sec 0

10 1sec 0
10 1sec 0

10 each Leg 3sec 90s

10 each Leg 3sec 90s

12 (@70% 1rm) 2sec 0

10 (80% 1rm) 3sec 0

12 -- 15 reps 3sec 0
12 -- 15 reps 4sec 0

12 2sec 90s
10x10 2sec 90s

10 3sec 0
10 3sec 0
10 3sec 0
0 4sec 0

10 3sec 90s
10 4sec 90s

10 1sec 0
10 1sec 0
10 3sec 0
10 4sec 0
10 3sec 90s
10 4sec 90s
TIMETABLE

OFF

OFF
 DAY 29 LEGS & ACCESSORY WORK
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions
ORDER EXERCISE SETS
1ST
2ND
1 BARBELL SQUAT
3RD
4TH

1ST
2ND
2 BARBELL HIP THRUSTS
3RD
4TH

DB SPLIT SQUATS 1ST

OR USE A BARBELL 2ND
3
3RD
4TH

BARBELL BOX STEP UPS 1ST

MEN: 20-24" BOX 2ND
4
LADIES 18-20" BOX 3RD
4TH

BARBELL GOOD 1ST

MORNINGS
5 2ND
(ALTERNATIVE:
BANDED HIP HINGE) 3RD

METCON FINISHER
3 ROUNDS FOR TIME EXERCISE WEIGHTS
 1min LEG ONLY BIKE
MEN: 2 x 25kg DB
1 EACH

20 X DB DEADLIFTS
LADIES: 2 x 10-
2 12Kg
20 X ALTERNATE REVERSE
3 LUNGES

DAY 30 CHEST/TRICEPS

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups

ORDER EXERCISE SETS

INCLINE BENCH PRESS 1st
(Use DB if you have issues
2nd
1 with Barbell bench)
3rd
4th

1st
LYING TRICEPS EXTENSION
2 2nd
(USING EZ BAR)
3rd
4th

1st
3 WEIGHTED TRICPES DIPS 2nd
3rd
4th

FLAT BENCH DB CHEST

PRESS 1st
4
2nd
3rd
 CABLE TRICPES OVER HEAD
1st
EXTENSION
(IF NO CABLE DO DB OVER
5 HEAD EXT) 2nd
3rd

TABATA FINISHER

DEATH BY PUSH UPS 30sec Push ups

DAY 31 BACK & BICEPS

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs

ORDER EXERCISE SETS

WEIGHTED PULL UPS 1st
Perform Negatives or
2nd
1 assisted if needed
3rd
4th

1st
2nd
2 BARBELL BICEP CURLS
3rd
4th

1st
2nd
3 PENDLAY ROWS
3rd
4th

1st
4A LAT PULL DOWN
 2nd
4A LAT PULL DOWN
3rd
4th

1st
2nd
4B HEAVY HAMMER CURLS
3rd
4th

1st
2nd
5 BENCH PULL OVER
3rd

METCON DEATH BY DEVIL

EXERCISE DB WEIGHTS
12-15mins AMRAP
20cal ROWER OR 400m RUN M: 2 X 22.5
1A
DB DEVIL PRESS LADDER ** L: 2 X 10-12KG
1B
(Crossliftr Training Youtube
page for the demo of a DB
DEVIL PRESS)

**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you will then i

DAY 33 SHOULDERS

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises
10 Banded Scapula
retractions
10 Banded Pull Aparts
20 Hand release push ups
 ORDER EXERCISE SETS
1st
2nd
1 PUSH PRESS
3rd
4th

1st
SEATED UNSUPPORTED 2nd
2 LATERAL RAISES 3rd
4th

1st
2nd
3 SEATED ARNIE PRESS
3rd
4th

1st
CHEST SUPPORT FRONT
4A RAISES
2nd
3rd
BENT OVER LATERALS
RAISES 1st
4B
OR MACHINE REVERSE FLYS 2nd
3rd
METCON "BYE BYE SHOU
15mins TIME CAP ONE DB NEEDED
50 DOUBLE UNDERS /OR M: 22.5kg |
1A
80 SINGLES L: 10-12kg
10 X DB HANG SNATCHES
1B (5 Each Side)
20 STEPS SINGLE ARM DB
1C OVER HEAD WALKING
LUNGES

RULES: You have 15mins to complete ALL 5 rounds if the time is up and you haven't

DAY 34 LEGS (POSTERIOR CHAIN)

WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as
you can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying
Hyperextensions
ORDER EXERCISE SETS
1st
2nd
1 ROMANIAN DEADLIFTS
3rd
4th

1st
LYING LEG CURLS 2nd
2A (Alternative would be DB
3rd
Stiff Leg Toe Elevated RDL
4th

1st
2B FRONT FOOT ELEVATED
REVERSE SPLIT SQUAT 2nd
3rd
4th

BARBELL SPLIT STANCE

DEADLIFT 1st
3 You can use a DB as 2nd
Alternative
3rd

1st
4 STANDING CALF RAISES 2nd
3rd
FINISHER
EXERCISE DB WEIGHT
20cal Row Or 20cal Devil
1A Bike M: 25kg

12 x DB CLEAN AND PRESS

1B (6 each side, can alternate L: 10-12kg
also)
LEGS & ACCESSORY WORK

REPS TEMPO REST WEIGHTS

12 3sec 60s
8 (@70% 1RM 2sec 90s
5 (@80% 1RM 2sec 2mins
3 (@90%1RM 1sec 3mins

10 3sec 60s
8 3sec 60s
6 3sec 60s
6 3sec 60s

10 EACH LEG 3sec 60s

10 EACH LEG 3sec 60s
8 EACH LEG 2sec 60s
6 EACH LEG 2sec 60s

10 1sec 60-90s
10 1sec 60-90s
10 1sec 60-90s
10 1sec 60-90s

10 2sec 60s
10 2sec 60s
10 2sec 60s

METCON FINISHER
RX+ WEIGHT TIME:
 M: 27.5 - 30kg

L: 2 X 14-15kg

CHEST/TRICEPS

REPS TEMPO REST WEIGHTS

10 warm up 1sec 30s
8 (@ 70% 1RPM) 3sec 60s
5 (@ 80% 1RPM) 2sec 90s
3 (@90-95%1RPM) 1sec 90s

10 WARM UP SET 1sec 30s

10 3sec 60s
8 3sec 60s
8 2sec 60s

10 LIGHT WARM UP SET 1sec 30s

8 3sec 60s
4 2sec 60s
3 2sec 60s

10 5sec 60s
10 4sec 60s
10 3sec 60s
 10 4sec 60s

8 3sec 60s
8 3sec 60s

TABATA FINISHER
RX+
Use a Weighted Vest
15secs Rest 8 rounds
or add an extra 2 rounds

BACK & BICEPS

REPS TEMPO REST(S) WEIGHTS

10 Warm up set 3sec 45s
8 2sec 60s
8 2sec 60s
8 2sec 60s

12-15 Warm up set 1sec 45s

12 3sec 60s
6 3sec 60s
6 3sec 60s

10-12 Warm up set 1sec 45s

6 2sec 60s
6 2sec 60s
6 2sec 60s

10-12 Warm Up set 1sec 45s

 10 3sec 60s
10 3sec 60s
10 4sec 60s

10-12 Warm up set 1sec 45s

10 4sec 60s
8 5sec 60s
6 6sec 60s

10 3sec 45s
10 4sec 60s
10 5sec 60s

DEATH BY DEVIL PRESS

**EXAMPLE OF HOW
RX+ WEIGHT THIS SHOULD GO SCORE:

M: 2 X 25-27.5KG 1st round 20cal row + 2

Devil press
2nd round, 20cal row +
L: 2 X 15KG
4 Devil Press

3rd Round, 20cal row +

6 Devil press

4th Round, 20cal row +

8 Devil Press

Keep going till time is up

ess this counts as 1 Round, you will then increase the Devil Press by TWO EACH ROUND.

SHOULDERS
 REPS TEMPO REST WEIGHTS
10-12 Warm up 1sec 45sec
10 (@60% 1rpm) 2sec 45-60sec
6 (@80%1rpm) 2sec 60sec
3 (@90% 1rpm) 2sec 60sec

10 3sec 60s
10 3sec 60s
10 3sec 60s
10 3sec 60s

10-12 Warm up set 1sec 45s

8 3sec 60s
6 2sec 60s
6 2sec 60s

15 2sec 0
12 2sec 0
12 3sec 0
12 3sec 60s
12 3sec 60s
12 3sec 60s
"BYE BYE SHOULDERS"
RX+ WEIGHT TIME COMPLETED:

M: 27.5 or 30kg

L: 14-15 kg
5 ROUNDS

5 rounds if the time is up and you haven't finished the STOP and write down your score

LEGS (POSTERIOR CHAIN)

 REPS TEMPO REST (s) WEIGHTS
1 WARM UP SET 30s
10 @60% 1RM 2SEC 60s
6 @70% 1RM 2SEC 60s
3 @ 90% 1RM 2SEC 60s

WARM UP SET
10 3SEC 0
8 4SEC 0
6 5SEC 0

12 EACH LEG 2SEC 60s

10 EACH LEG 3SEC 60s
10 EACH LEG 3SEC 60s
10 EACH LEG 4SEC 60s

10 EACH LEG 3SEC 60s

10 EACH LEG 3SEC 60s

10 EACH LEG 3SEC 60s

12 3sec 30s
12 4sec 30s
12 5sec 30s
FINISHER
RX+ TIME:
M: 27.5 - 30kg
5 ROUNDS FOR TIME;
L: 15-17.5kg
 TIMETABLE
DAY 29

DAY 30

DAY 31

DAY 32 OFF
DAY 33
DAY 34

WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
RE DO TEST WEEK
DAY 35
DAY 36
37 - OFF
DAY 38
DAY 39
DAY 40
41 - OFF
 DAY 42 FULL BODY WORKOUT
WARM UP
500M Row or Devil Bike
Quick as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
ORDER EXERCISE SETS REPS
1st 10 (@50% 1rm)
1A BARBELL SQUATS 2nd 10 (@50% 1rm)

1st 10
1B DB ALTERNATE LUNGES 2nd 10

1st 12
2A INCLINE DB CHEST PRESS 2nd 12

1st 12
2B CHEST SUPPORT DB ROWS 2nd 12

1st 10
3A INCLINE DB BICEP CURLS
2nd 10

TRICEPS DB OVER HEAD

3B EXTENSION 1st 10
(Alternative; PLANK PRESS) 2nd 10

STANDING DB SINGLE ARM

3C SHOULDER PRESS 1st 10
(ELBOWS IN) 2nd 10

1st 10
4A PULL UPS
2nd 10
 HANGING OR LYING LEG 1st 10
4B
RAISES 2nd 10

1st 10
4C BUTTERFLY SIT UPS
2nd 10

DAY 43 ACTIVE RECOVERY

20min EMOM
Rower Or Devil Bike
1st Min (M:12cal | L: 10Cal) Rx+
2nd Min 10 x Down ups (Burpees without the
jump at the top) 30mins

MOBILITY 101
1 Shoulder Cars ** x5 Each Side
2 Standing Hip Cars ** x 5 Each side
x 5 Hold for
3 Reverse Plank + Hold 10sec each
rep
4 Jefferson Curl x5
5 lying Banded Dead Bugs x 10 each side
6 Med Ball thoracic Spine 90sec-2mins
Stretch
7 Cow Cat Stretch x 10
8 Scapula Push ups x 10
9
60sec each
Pigeon Stretch side
10 Ankle Rotations 10 each side
(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUBE.COM/OBIVI

DAY45 FULL BODY WORKOUT

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
ORDER EXERCISE SETS REPS
1st 10 (50%1rpm)
1A FRONT SQUATS 2nd 10 (50%1rpm)
3rd 10 (50%1rpm)
1st 10
1B DB REVERSE ALTERNATE
LUNGES 2nd 10
3rd 10

1st 10
2A STANDING BARBELL PUSH
PRESS 2nd 10

1st 12
2B PUSH UPS 2nd 12

1st 12
3A ROMANIAN DEADLIFTS 2nd 12

PLANK PRESS OR ELBOWS IN 1st 10

3B PUSH UPS 2nd 10

FLAT BENCH PRESS 1st 10

4A
2nd 10

1st 10
4B DB LATERAL RAISES
2nd 10

ADVANCE PLANK (Move

shoulders and arms further 1 1
5 away from the body)

(ALTERNATIVE; DO A NORMAL
PLANK)
ALTERNATE SUPERMAN
6A PLANK 1 10

6B SIDE PLANK TWIST 1 10 each side

 DAY 47 SPRINT INTERVALS & MOBILITY
Treadmill/Trueform Runner/outdoor Running Intervals
WORK REST TIME:
800m 2min
400m 2min
200m 2min
150m 2min
200m 2min
400m 2min
800m 2min

Aim to keep a concistent time on your Sprints interval

MOBILITY 101
Shoulder Cars x5 Each Side
Standing Hip Cars x 5 Each side
x 5 (Hold for 10sec each
Reverse Plank + Hold rep)
Jefferson Curl x5
lying Banded Dead Bugs x 10 each side
Med Ball thoracic Spine
90sec-2mins
Stretch
Cow Cat Stretch x 10
Scapula Push ups x 10
Pigeon Stretch 60sec each side
Ankle Rotations 10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST )
DY WORKOUT TIMETABLE
DAY 42
DAY 43

DAY 44
DAY 45
DAY 46
DAY 47

DAY 48

TEMPO REST(s) WEIGHTS

3sec 0
3sec 0

1sec 60s
1sec 60s

2sec 0
2sec 0

2sec 60s
2sec 60s

2sec 0
2sec 0

2sec 0
2sec 0

1sec 45-60s
1sec 45-60s

1sec 0
1sec 0
 1sec 0
1sec 0

1sec 45-60s
1sec 45-60s

ERY

ON YOUTUBE.COM/OBIVINCENT

KOUT
 TEMPO REST(s) WEIGHTS
3sec 0
3sec 0
3sec 0
2sec 60s
2sec 60s
2sec 60s

2sec 0
3sec 0

4sec 45-60s
4sec 45-60s

3sec 0
3sec 0

3sec 60s
3sec 60s

1sec 0
1sec 0

2sec 60s
2sec 60s

Hold for 60s 30s

1sec 0

1sec 0
MOBILITY
g Intervals

s interval

PLAYLIST )
TIMETABLE

OFF

OFF

OFF
 DAY 49 LEGS ANTERIOR
WARM UP
500m Row OR BIKE
30 x squats as quick as you
can
10 x cossack squats
5 x Walkouts
10 x Gorilla Squats
10 x Lying Hyperextensions

ORDER EXERCISE SETS REPS

STANDING CALF RAISES 3 15

1A
(ON A MACHINE OR HOLDING
DB TO ONE SIDE)

20 steps WALKING DB LUNGES 1st 20-30STEPS

1B
Can be Done Alternated in one 2nd 20-30STEPS
spot
3rd 20-30STEPS

LEG EXTENSIONS 1st 50reps (quick as

you can)

*If you can't perform these add

2 more sets to other exercises 2nd 10

3rd (DROPSET) 8x8x8x8

1st 20
2nd 15 (50% 1RPM)
3A BARBELL SQUATS
3rd 12 (@60% 1RPM)
4th 12 (@60% 1RPM)

1st 12 each leg

2nd 12 each leg
3B DB SPLIT SQUATS
3rd 12 each leg
4th 12 each leg
 METCON "BYE BYE LEGS"
1A 1min Leg Only Bike
1B 30 Squats

20 Alternating DB Box step ups DB: 4 ROUNDS

1C (M:24" | L 20" BOX) M: 2 x 25kg,
L: 2 x 10-12kg

ADD AN EXTRA ROUND IF NEEDED

DAY 50 CHEST/TRICEPS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups

ORDER EXERCISE SETS REPS

PUSH UPS 1st 20
ELBOWS IN PUSH UPS 2nd 10
1 3rd
NORMAL PUSH UPS 10
ELBOWS IN PUSH UPS 4th 10

1st 12
2A 2nd 10
INCLINE DB CHEST PRESS
3rd (dropset) 10x10x10

PLANK PRESS 1st 10

2B (ALTERNATIVE; DB ELBOWS IN
PUSH UPS) 2nd 10
3rd 10

CABLE FLYS 1st (Dropset) 10x10x10

3A (Alternative; Incline Bench Flys) 2nd (Dropset) 10x10x10

CABLE ROPE TRICEPS OVER 1st (Dropset) 10x10x10

HEAD EXT
3B
(Alternative; Seated DB Over 2nd (Dropset) 10x10x10
head Triceps Ext)
 WIDE DIPS (Focusing on chest) 1st 8
NARROW DIPS (Triceps focus) 2nd 8
WIDE DIPS (Focusing on chest) 3rd 8
4 NARROW DIPS (Triceps focus) 4th 8

(Perform these weighted if

possible)
FINISHER "CORE OF STEEL"
EXERCISE REPS SETS
Stability Ball Jackknife (Or TRX
1A Jackknife) 10 2
Stability Ball Rollouts (Or Trx
1B Superman) 10 2
1C Superman Plank 10 2
1D Hollow Hold 20-30sec 2

DAY 51 BACK & BICEPS

WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 x Scapula Pull ups
10 x Banded Pull Aparts
10 x Banded Pull downs

ORDER EXERCISE SETS REPS

CABLE PULL OVER 1st 15
1A (Alternative; Bench Pull Over) 2nd 12
3rd (dropset) 8x8x8
CABLE ROPE BICEP CURLS 1st 15
1B (Alternative; Standing DB 2nd 12
curls) 3rd (Dropset) 8x8x8

PULL UPS 1st 12

2 (Alternative; use Resistance
Bands) 2nd Till Failure
 2

3rd Till Failure

1st 12
3A LYING INCLINE DB BICEP CURLS 2nd (Dropset) 10x10
3rd (Dropset) 10x10

1st 12
3B SINGLE ARM DB ROWS 2nd 12
3rd 12

1st (Dropset) 12x12

4A LAT PULL DOWNS 2nd (Dropset) 12x12

4B SEATED HAMMER CURLS 1st (Dropset) 10x10

2nd (Dropset) 10x10

FINISHER ROWING EMOM

Calories on the Rower RX+
M: 15cal M: 20cal
12-15min EMOM
L: 12cal L: 15cal

NOTE: You can add extra minutes if you need to, you must have atleast 20secs rest before the next round if not
minute then continue.

DAY 53 LEGS (POSTERIOR CHAIN)

WARM UP
500m Row OR Run As quick
as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER EXERCISE SETS REPS
 Banded KB/DB GOBLET SQUAT 1st 10
(can be done without the Band) 2nd 10
1
3rd 10

1st 12 warm up set

2nd 12 (50% 1RM)

2A PAUSE DEADLIFTS
3rd 8 (60% 1RM)

6 (70% 1RM)
4th

1st 12 each leg

DEFICIT DB/KB REVERSE 2nd 10 each leg
2B
LUNGES 3rd 10 each leg
4th 10 each leg

1st 12 Warm up set

2nd 10
3 BARBELL HIP THRUSTS
3rd 10
4th 10

BARBELL STEP UPS 1st 10 Each leg

(e.g Complete all 10 reps on
4 one leg First before swapping 2nd 11 Each leg
to the other leg)
3rd 12 Each leg
FINISHER
1min (LEG ONLY ) BIKE or
1A 400m Run
5 ROUNDS
20 X KB RUSSIAN SWINGS
1B M: 24 - 26Kg |L: 15-20kg

DAY 54 SHOULDERS/ABS
WARM UP
Rowing Tabata (20s work, 10sec
rest x 8)
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
20 Hand release push ups

ORDER EXERCISE SETS REPS

1st 10-12 Warm up
2nd 15 (50% 1RM)
1 BARBELL PUSH PRESS
3rd 12 (60% 1RM)
4th 8 (70% 1RM)

1st 10
CABLE FACE PULLS (Use 2nd 10
2 Resistance band if no Cable) 3rd (dropset) 10X10

1st 10-12 Warm up

set
2A SEATED DB SHOULDER PRESS 2nd 20
3rd (Dropset) 15x 10
4th (Dropset) 12 x 10

10-12 Warm up
1st
set
2B DB LATERAL RAISES 2nd 15
3rd (Dropset) 15x 10
4th (Dropset) 15x10

BENT OVER LATERAL RAISES 1st 15

3A OR MACHINE REVERSE FLYS 2nd 12
3rd 10
1st 15
CHEST SUPPORTED FRONT
3B RAISES
2nd 12
3rd 10

ABS CIRCUIT
EXERCISE REPS SETS
1A Hanging Or Lying Leg raises 10 2
Banded Wood Chop (Or cable
1B 10 each side 2
machine)
1C Side plank Twist 10 each side 2
1D Side Plank Leg Raises 10 each side 2
1E Toe Touches 10 2
RIOR TIMETABLE
DAY 49
DAY 50

DAY 51- OFF

DAY 52
DAY 53
DAY 54
DAY 55 - OFF

TEMPO REST WEIGHTS

3sec and 1sec
pause/squeeze at the 0
top of the movement

2sec 60-90s

2sec 60-90s
2sec 60-90s

* 60-90s

4sec 60-90s

3sec 60-90s

2sec 0
3sec 0
4sec 0
4sec 0

3sec 60-90s
3sec 60-90s
3sec 60-90s
3sec 60-90s
"BYE BYE LEGS"
TOTAL TIME:

NEEDED

CEPS

TEMPO REST WEIGHTS

Quick as you can 30
3sec 30
4sec 30
5sec 30

3sec 0
3sec 0
3sec 0

4sec 60-90s
4sec 60-90s
4sec 60-90s

3sec 0
4sec 0

3sec
60s
4sec
60s
 2sec 60
2sec 60
3sec 60
3sec 60

CORE OF STEEL"
REST

0
0
45

CEPS

TEMPO REST WEIGHTS

2sec 0
4sec 0
4sec 0
2sec 60
3sec 60
4sec 60

2sec 45s

3sec 60s
 3sec 60s

3sec 0
3sec 0
4sec 0

2sec 60s
3sec 60s
3sec 60s

3sec 0
3sec 0

4sec 60s
4sec 60s

OWING EMOM

ore the next round if not reduce the calories by 1 or 2 .Or rest an extra
ue.

R CHAIN)

TEMPO REST (s) WEIGHTS

 3sec 45s
4sec 45s
4sec 45s

Pause below the knee &

a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0
Pause below the knee &
a 2 sec eccentric 0

2sec 60s
2sec 60s
2sec 60s
2sec 60s

2sec 60s
3sec 60s
4sec 60s
4sec 60s

3sec 60s

3sec 60s

3sec 60s

TIME:

S/ABS
TEMPO REST WEIGHTS
1sec 45s
2sec 60s
3sec 60s
4sec 60s

3sec 45s
4sec 45s
4sec 45s

2sec 0
3sec 0
4sec 0

1sec 45s
2sec 60s
3sec 60s
4sec 60s

2sec 0
2sec 0
3sec 0
3sec 60s
3sec 60s
3sec 60s

REST
0
0
0
 0
60s
 DAY 56 LEGS & ACCESSORY
WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions

ORDER EXERCISE SETS

1ST
2ND
1 FRONT SQUAT
3RD
4TH

1ST
2ND
2 HEAVY BARBELL HIP THRUSTS
3RD
4TH

HEAVY DB SPLIT SQUATS 1ST

(OR USE A BARBELL ) 2ND
3
3RD
4TH

4 BARBELL BOX STEP UPS 1ST

MEN: 20-24" BOX 2ND
LADIES 18-20" BOX 3RD
4TH

1ST
5 BARBELL GOOD MORNINGS 2ND
3RD
 METCON FINISHER
3 ROUNDS FOR TIME EXERCISE DB WEIGHTS
1min LEG ONLY BIKE
MEN: 2 x 25kg
1 DB EACH

20 X DB DEADLIFTS
LADIES: 2 x 12
2 - 15Kg
3 20 X ALTERNATE REVERSE LUNGES

DAY 57 CHEST/TRICE
WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises

10 Banded Scapula retractions

10 Banded Pull Aparts

20 Hand release push ups

ORDER EXERCISE SETS

INCLINE BENCH PRESS 1st
(Use DB if you have issues with Barbell
2nd
1 bench)
3rd
4th

1st
LYING TRICEPS EXTENSION (USING EZ
2 BAR) 2nd
3rd
4th

1st
2nd
3 WEIGHTED TRICPES DIPS
3rd
4th
 1st
4 FLAT BENCH DB CHEST PRESS 2nd
3rd

CABLE TRICPES OVER HEAD EXTENSION 1st

5 (IF NO CABLE DO DB OVER HEAD EXT) 2nd
3rd

TABATA FINISHER

1min max
DEATH BY BURPEES burpees

DAY 59 BACK & BICE

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 x Scapula Pull ups
10 x Banded Scapula
retractions
10 x Banded Pull Aparts
10 x Banded Pull downs

ORDER EXERCISE SETS

WEIGHTED PULL UPS 1st
Perform Negatives or assisted if needed 2nd
1
3rd
4th

1st
2nd
2 BARBELL BICEP CURLS
3rd
4th

1st
3 HEAVY PENDLAY ROWS
 2nd
3 HEAVY PENDLAY ROWS
3rd
4th

1st
2nd
4A LAT PULL DOWN
3rd
4th
1st
2nd
4B HEAVY HAMMER CURLS
3rd
4th

1st
2nd
5 BENCH DB PULL OVER
3rd

METCON DEATH
EXERCISE DB WEIGHTS
12-15mins AMRAP
20cal ROWER OR 400m RUN M: 2 X 22.5
1A
DEVIL PRESS LADDER ** L: 2 X 10-12KG
1B
holding 2 DB Perform;

Burpee
Push up
DOUBLE DB Snatch
This is a Devils Press
(Crossliftr YT page for the demo)
**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you w

DAY 60 SHOULDER

WARM UP
Rowing Tabata (20s work,
10sec rest x 8)
10 Banded front raises

10 Banded Scapula retractions

10 Banded Pull Aparts

20 Hand release push ups

ORDER EXERCISE SETS

1st
2nd
1 PUSH PRESS
3rd
4th

1st
2 SEATED UNSUPPORTED LATERAL RAISES 2nd
3rd
4th

1st
2nd
3 SEATED ARNIE PRESS
3rd
4th

1st
4A CHEST SUPPORT FRONT RAISES
2nd
3rd
BENT OVER LATERALS RAISES 1st
4B OR MACHINE REVERSE FLYS 2nd
3rd
METCON "BYE BY
15mins AMRAP EXERCISE ONE DB NEEDED
M: 22.5kg |
1A 50 DOUBLE UNDERS /OR 80 SINGLES L: 10-12kg

1B 10 X DB HANG SNATCHES (5 Each Side)

20 STEPS SINGLE ARM DB OVER HEAD

1C
WALKING LUNGES

RULES: You have 15mins to complete ALL 5 rounds if the time is up and you
 DAY 61 LEGS (POSTERIOR C

WARM UP
500m Row OR Run As
quick as you can
30 squats as quick as you
can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
ORDER EXERCISE SETS
1st
2nd
1 ROMANIAN DEADLIFTS
3rd
4th

1st
2nd
2A LYING LEG CURLS
3rd
4th

1st
2B FRONT FOOT ELEVATED REVERSE SPLIT
SQUAT 2nd
3rd
4th

BARBELL SPLIT STANCE DEADLIFT

(BARBELL) 1st
3
You can use a DB as Alternative 2nd
3rd

1st
4 STANDING CALF RAISES 2nd
3rd
FINISHER
 EXERCISE DB WEIGHT
1A 60sec LEG ONLY BIKE M: 2 X 25-27.5kg
1B 10 x DB DEADLIFT L: 2 X 12-15kg
LEGS & ACCESSORY WORK

REPS TEMPO REST

12 3sec 60s
8 (@70% 1RM 2sec 90s
5 (@80% 1RM 2sec 2mins
3 (@90%1RM 1sec 3mins

10 3sec 60s
8 3sec 60s
6 3sec 60s
6 3sec 60s

10 EACH LEG 3sec 60s

10 EACH LEG 3sec 60s
8 EACH LEG 2sec 60s
6 EACH LEG 2sec 60s

10 1sec 90s
10 1sec 90
10 1sec 90
10 1sec 90

10 2sec 60sec
10 2sec 60sec
10 2sec 60sec
 METCON FINISHER
TIME:

CHEST/TRICEPS

REPS TEMPO REST

10 warm up set
8 (@ 70% 1RPM) 3sec 60s

6 (@ 80% 1RPM) 2sec 90s

3 (@90-95%1RPM) 1sec 90s

10 WARM UP SET
10 3sec 60s
8 3sec 60s
8 2sec 60s

10 LIGHT WARM UP SET

8 3sec 60s
4 2sec 60s
3 2sec 60s
 10 5sec 60s
10 4sec 60s
10 3sec 60s

10 4sec 60s
8 3sec 60s
8 3sec 60s

TABATA FINISHER
RX+
Use a Weighted Vest
1mins rest 8 x Rounds
or add an extra 2 rounds

BACK & BICEPS

REPS TEMPO REST

10 Warm up set 3sec
8 2sec 60
8 2sec 60
8 2sec 60

12-15 Warm up set 1sec

12 3sec 60s
6 3sec 60
6 3sec 60

10-12 Warm up set 1sec

 6 2sec 60s
6 2sec 60s
6 2sec 60s

10-12 Warm Up set 1sec

10 3sec 0
10 3sec 0
10 4sec 0
10-12 Warm up set 1sec
10 4sec 60s
8 5sec 60s
6 6sec 60s

10 3sec 60
10 4sec 60
10 5sec 60

DEATH BY DEVIL PRESS

**EXAMPLE OF HOW THIS
RX+ WEIGHT SHOULD GO SCORE:

1st round 20cal row + 2 Devil

M: 2 X 25-27.5KG press
2nd round, 20cal row + 4 Devil
L: 2 X 15KG
Press
3rd Round, 20cal row + 6 Devil
press
4th Round, 20cal row + 8 Devil
Press
Keep going till time is up

ess this counts as 1 Round, you will then increase the Devil Press by TWO EACH ROUND.

SHOULDERS
 REPS TEMPO REST
10-12 Warm up 1sec
10 2sec 45-60sec
6 2sec 60sec
3 2sec 60sec

10 3sec 60s
10 3sec 60s
10 3sec 60s
10 3sec 60s

10-12 Warm up set 1sec

8 3sec 60s
6 2sec 60s
6 2sec 60s

15 2sec 0
12 2sec 0
12 3sec 0
12 3sec 60s
12 3sec 60s
12 3sec 60s
"BYE BYE SHOULDERS"
RX+ WEIGHT SCORE:

M: 27.5 or 30kg

w: 15 kg

5 rounds if the time is up and you haven't finished the STOP and write down your score
LEGS (POSTERIOR CHAIN)

REPS TEMPO REST (s)

1 WARM UP SET
10 @60% 1RPM 2sec 60s
6 @70% 1RM 2sec 60s
3 @ 90% 1RPM 2sec 60s

WARM UP SET
10 3sec 0
8 4sec 0
6 4sec 0

12 EACH LEG 2sec 60s

10 EACH LEG 3sec 60s
10 EACH LEG 3sec 60s
10 EACH LEG 4sec 60s

10 EACH LEG 3sec 60s

10 EACH LEG 3sec 60s
10 EACH LEG 3sec 60s

12 3sec 30s
12 4sec 30s
12 5sec 30s
FINISHER
 TIME:
5 ROUNDS FOR TIME;
 TIMETABLE
DAY 56

DAY 57

DAY 58 OFF

DAY 59
DAY 60
DAY 61

DAY 62 OFF
WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
WEIGHTS
 DAY 63 FUNCTIONAL TRAINING

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises

10 Banded Scapula retractions

10 Banded Pull Aparts

ORDER EXERCISE SETS
1 DB/KB TURKISH GET UPS 3

2 PISTOL SQUATS (Alternative; Box 3

pistol Squats)

3A KB SINGLE ARM OVER HEAD LUNGES 3

3B KB FRONT RACK CARRIES 3

4 BIRD DOG ROWS 3

5 DB FARMERS CARRY 3

METCON
ORDER EXERCISE DB WEIGHTS
M: 2 X 22.5KG ,
1A 10 x DB THRUSTERS L: 2 X 10-12KG
1B 400m Run
(Alternative; 25 Cal Assault Bike OR
500m Rowing )

DAY 64 FULL BODY WORKOUT

 WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts

ORDER EXERCISE SETS

1st
1A BAREBELL SQUATS 2nd

1st
1B DB ALTERNATE LUNGES 2nd

1st
1C DB SPLIT STANCE DEADLIFTS 2nd

1st
2A INCLINE DB CHEST PRESS 2nd (Dropset)

1st
2B DB LATERAL RAISES 2nd (Dropset)

1st
2C CHEST SUPPORT DB ROWS 2nd (Dropset)

1st
3A
BARBELL CURLS 2nd

ELBOWS CLOSE TRICEPS DIPS 1st

3B (Alternative; Bench Dips OR Cable push
down) 2nd

STANDING DB SINGLE ARM SHOULDER

3C PRESS 1st
(ELBOWS IN) 2nd

1st
4A CABLE FLYS
 4A CABLE FLYS
2nd

1st
4B CABLE PULL OVER
2nd

4C PUSH UPS 1st

2nd

DAY 66 ACTIVE RECOVERY

Pick ONE; TIME
5km Run outdoors or 1% incline on
Treadmill
RUN / BIKE / ROW / 10KM Bike
SWIM 5km Rowing Moderate Pace (at 19-20
stroke per minute)
1-2mile Swim

MOBILITY 101
1 Shoulder Cars ** x5 Each Side
2 Standing Hip Cars ** x 5 Each side
3 Reverse Plank + Hold x 5 Hold for 10sec
each rep
4 Jefferson Curl x5
5 lying Banded Dead Bugs x 10 each side
6 Med Ball thoracic Spine Stretch 90sec-2mins
7 Cow Cat Stretch x 10
8 Scapula Push ups x 10
9 Pigeon Stretch 60sec each side
10 Ankle Rotations 10 each side
(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST ON YOUTUB

DAY 67 BARBELL CYCLING / CONDITI

WARM UP/ PREP WORK

500m Row @70% effort
12 (15kg) Med Ball Slams OR kb swings
12 Banded Scapula Retractions X12
 5 Walkouts
6 Burpees into Explosive Jump
12 COSSACK SQUATS
12 GORRILA SQUATS
10 BARBELL JEFFERSON CURL
12 BARBELL CLEAN AND PRESS

WORKOUT 1 "DT"
EXERCISE (BARBELL) ROUNDS
1A 12 DEADLIFTS 5
1B 9 HANG CLEANS
1C 6 PUSH PRESS

DB ALTERNATIVE
USING 2 X DB
1A 12 DEADLIFTS 5
1B 9 HANG CLEANS
1C 6 PUSH PRESS/PUSH JERK

WORKOUT 2 DOUBLE UNDERS AND DEATH D

FOR TIME COMPLETE; BOX HEIGHT
50 X DOUBLE UNDERS / 80 SINGLES M: 24"| L: 20"
5 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
7 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER

COOL DOWN - 10 Mins on a Bike at easy pace

DAY 68 FULL BODY WORKOUT

WARM UP
500M Row or Devil Bike Quick
as You can
10 cossack squats
5 Walkouts
10 Gorilla Squats
10 Lying Hyperextensions
10 Banded front raises
10 Banded Scapula retractions
10 Banded Pull Aparts
ORDER EXERCISE SETS
1st
1A TEMPO FRONT SQUATS 2nd

1st
1B DB ALTERNATE LUNGES 2nd

1st
1C DB SPLIT STANCE DEADLIFTS 2nd

1st
2A INCLINE DB CHEST PRESS 2nd (Dropset)

1st
2B INCLINE CHEST DB FLYS 2nd (Dropset)

1st
2C CHEST SUPPORT DB ROWS 2nd (Dropset)

1st
3A BARBELL CURLS
2nd
ELBOWS CLOSE TRICEPS DIPS 1st
3B (Alternative; Bench Dips OR Cable push
down) 2nd
STANDING DB SINGLE ARM SHOULDER
3C PRESS 1st
(ELBOWS IN) 2nd

1st
4A PULL UPS
2nd
1st
4B DB LATERAL RAISES
2nd
1st
4C PUSH UPS
2nd
TIONAL TRAINING TIMETABLE
DAY 63
DAY 64

DAY 65
DAY 66
DAY 67
DAY 68
DAY 69

REPS REST WEIGHTS

5 (each side) 60s

10 (each side) 60s

20 (swap arms
after 10 steps) 0

12 90s

10 EACH SIDE 45s

20steps 60-90s

RX+ WEIGHTS ROUNDS SCORE:

M: 27.5KG ,
L: 15KG
5 ROUNDS

Y WORKOUT
 REPS TEMPO REST(s) WEIGHTS
10 (@50% 1rpm) 3sec 0
6-8 (@70% 1rpm) 3sec 0

10 1sec 0
10 1sec 0

10 each Leg 3sec 60s

10 each Leg 3sec 60s

12 3sec 0
10x10 3sec 0

12 3sec 0
10x10 4sec 0

12 2sec 60s
10x10 2sec 60s

10 3sec 0
10 3sec 0

10 3sec 0

0 3sec 0

10 3sec 60s
10 3sec 60s

10 3sec 0
 10 3sec 0

10 2sec 0
10 2sec 0

10 3sec 60s
10 3sec 60s

RECOVERY

PLAYLIST ON YOUTUBE.COM/OBIVINCENT

CLING / CONDITIONING
 "DT"
WEIGHT RX+
M: 55-60kg 70kg
L: 25kg 40kg

WEIGHT RX+
M: 2 X 25kg 2 x 30kg
L: 2 X 12kg 2x 15kg

DERS AND DEATH DROPS

RX+
50 X DOUBLE UNDERS / 80 SINGLES
6 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
8 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
10 X BURPEES BOX JUMP OVER
50 X DOUBLE UNDERS / 80 SINGLES
12 X BURPEES BOX JUMP OVER

ke at easy pace

Y WORKOUT
 REPS TEMPO REST(s) WEIGHTS
10 (50% 1rpm) 4sec 0
6 (60% 1rpm) 5sec 0

10 1sec 0
10 1sec 0

10 each Leg 3sec 90s

10 each Leg 3sec 90s

12 3sec 0
10x10 3sec 0

12 3sec 0
10x10 4sec 0

12 2sec 90s
10x10 2sec 90s

10 3sec 0
10 3sec 0
10 3sec 0
0 4sec 0

10 3sec 90s
10 4sec 90s

10 1sec 0
10 1sec 0
10 3sec 0
10 4sec 0
10 3sec 90s
10 4sec 90s
TIMETABLE

OFF

OFF