S A M P L E W O R K O U T

Warmup
“The workouts are very clear and super
2–3 Rounds helpful videos to show each movement,
100' Quadruped Crawl and coaching staff is quick to respond
10 Ring Rows to any question I had.
10 Push Up
10 Scapular Push Ups Marcus’s emails were also helpful with
encouragement and eating tips, love
A1) 1–1/4 Close Grip Bench Press the mobility videos, and especially
20X0 Tempo; 10–12reps; rest 75sec x 3 Sets helpful to have 4 different tracks to
choose from. I have been searching for
A2) Bench Plank Dumbbell Row something like this for years!”
30X0 Tempo; 8–10/arm; rest 75sec x 3 Sets
- Ruth
B1) Strict Bar Dips
20X1 Tempo; 8–12reps; rest 75sec x 3 Sets
*assisted as needed

B2) Ring Row

2020 Tempo; 8–12reps; rest 75sec x 3 Sets
C) Aerobic Bodybuilding – KBs and Gymnastics
8mins @ consistent effort
15 Hollow Body Rocks
10 Dual KB Clean and Push Press 44/26lbs suggested load
5 Strict Pull-Ups (assisted as needed)
Cooldown
“I follow  your training regimen and
advice on food and prioritising protein.
I’m 40 and look better than I did at 30 
and I train less.
I enjoy my training so much more and
still perform well whenever I  jump into
a Crossfit class.

1min Per Station x 2 Rounds

- Marc
1st. Kneeling Triceps Stretch R
2nd. Kneeling Triceps Stretch L
3rd. Bench Shoulder Flexion with Thoracic Mobilization
4th. Supine Bench Weighted Chest Opener

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Seated Barbell Shoulder Extension Stretch

B U I LT N O T B U R N T

Persist includes 4 tracks of training to build visible muscle, get stronger and feel more athletic, and
bulletproof your body against injuries, aches, and pains – with low and no equipment options.

Try Persist Free