GPP PROGRAM

SERIES 2
PROGRAM OVERVIEW
The General Physical Preparedness programme is a non-specialised
training program, constructed to ensure movement and efficiency,
as well as promote longevity for every day people.

The 98 GPP Program promotes building a stronger work capacity

across broad and modal areas to ensure overall physical and mental
preparation.

Designed for general population individuals, as well as a structural

basis for athletes, this broad and general programme will ensure
daily activities are able to be performed injury free, and contribute
towards safe and efficient mobilisation.
 Tuesday Thursday Friday

Week 1 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 4 x Deadball Ground To A1) 8 x Single Arm Kettlebell A1) 6 x Double Dumbbell
Shoulder Squat Press Strict Press

A2) 8 x Renegade Row A2) 8 x Kettlebell Front Lunge A2) 10 x Weighted Lateral
(each side) (each side) Raises

A3) 30’ Deadball March A3) 50m Single Arm Kettlebell A3) 40” Plank Hold
Overhead Walk

PERFORM PERFORM PERFORM

8 Minute Cap (For Time) Every 2 Minutes 5 Rounds (For Time)

2km Bike Erg 4 Rounds 20 Minute Cap
50 x Kettlebell Swings
250/300m Bike Erg 20 x Double Dumbbell Strict
@16/24kg
10 x Single Arm Kettlebell Squat Press @15/22.5kg
Press @16/24kg 20 x Wall Balls @7/9kg
[3 Min Rest]
5 x Burpees 20 x Cal Row/Ski
8 Minute Cap (For Time) 30 Sec Rest Between Rounds
30 x Double Kettlebell Push
[3 Min Rest]
Press @12/20kg
1km Ski Erg 4 Rounds

[3 Min Rest] 125/150m Ski Erg

8 Minute Cap (For Time)
2 x 400m Hill Runs
20 x Burpee Box Jumps
@20/24’
10 x Kettlebell Squat Clean
@16/24kg
10 x V Snaps
30 Sec Rest Between Rounds
 Tuesday Thursday Friday

Week 2 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 8 x Banded Kettlebell A1) 10 x Deadball Squats A1) 6 x Dbl Kb Push Press
Swing
A2) 10 x Plated Goodmorning (3 A2) 12 x Kettlebell Upright
A2) 10 x Double Kettlebell sec -) Rows
Gorilla Row
A3) 30’ Plate Squat Hold A3) 45’ Push Up Plank Hold
A3) 6 x Nordic Raises

PERFORM PERFORM PERFORM

3 Rounds (For Time) Teams of 2 16 Minute AMRAP

30 x Kettlebell Swings 25 Minute Cap 500m Row/Ski
@16/24kg 40,38,36,34,32,30 Repetitions 16 x Double Kettlebell Push
20 x Single Arm Front Rack Press @12/20kg
Squats - Deadball Squat @35/55kg 250m Row/Ski
10 x Burpee Broad Jump - Bike Erg Calories 16 x Burpee Over Kettlebell

[3 Min Rest] [3 Min Rest]

3 Rounds For Time 8 Min AMRAP

30 x Single Arm Kettlebell 500m Row/Ski
Front Rack Reverse Lunges 16 x Double Kettlebell Push
@16/24kg Press @12/20kg
20 x Cal Ski 250m Row/Ski
10 x Air Squats 16 x Burpee Over Kettlebell
 Tuesday Thursday Friday

Week 3 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 6 x Double Dumbbell A1) 10 x Double Kettlebell A1) 3+3 Kettlebell Strict to
Snatch Overhead Reverse Lunge Push Press

A2) 16 x Double Dumbbell A2) 12 x Wall Balls A2) 8 x Banded Shoulder

Alternating Bent Over Row
(Chest Held)
A3) 10 x Alternating Dumbbell
Hammer Curls + Isometric
Hold (5 reps each side)
Series
A3) 20’ Split Squat Isometric
Hold (Front Rack) A3) 30’ Kettlebell Plank Pull
Throughs

PERFORM PERFORM PERFORM

Teams of 2 - Indian File 6 Minute EMOM Every 2 Minutes

25 Minute Cap Minute 1: 20 x Double Kettlebell 4 Rounds

2,4,6,8…16 Repetitions
- Double Dumbbell Snatch
@15/22.5kg
- Calorie Ski
Overhead Reverse Lunges
4+4 x Kettlebell Strict to
@12/20kg
Push Press @15/22.5kg
Minute 2: 15/20 Cal Bike Erg
8 x Burpee Box Jump Overs
Minute 3: 20 x Box Jump Overs
6/8 Cal Ski Erg
Minute 4: Rest
[3 Min Rest]

4 Rounds
8 x Kettlebell Hang Clean
@15/22.5kg
8 x Front Rack Squats
8/10 Cal Bike Erg
 Tuesday Thursday Friday

Week 4 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 8 x Double Dumbbell A1) 8 x Alt Deadball Front Lunge A1) 6 x Tempo Pushups ( 3
Deadlift Sec -)
A2) 30’ Goblet Squats (3 sec up/
A2) 8 x Oblique Crunches + down) A2) 8 x Kettlebell “Z” Press
30’ Isometric Hold
A3) 30’ Deadball Isometric Hold A3) 45’ Single Arm Kettlebell
A3) 10 x Hollow Rocks Front Rack Hold

PERFORM PERFORM PERFORM

Teams of 2 4 Rounds (For Time) 8 Minute Cap

25 Minute Cap 50m Deadball Carry @35/55kg 30,25,20
20 x Kettlebell Front Rack - Push Ups
100 x Double Dumbbell
Forward Lunges @16/24kg - Wall Balls @14/20lb
Deadlifts @15/22.5kg
20 cal Bike Erg
50 x Butterfly Crunches
200m Block Run [3 Min Rest]
@14/20lb
25 x Burpee Box Jump Overs 25,20,15
50 x Butterfly Crunches - Double Kettlebell Squat
100 x Double Dumbbell Press @12/20kg
Deadlifts - Ski Erg Calories

[3 Min Rest]

20,15,10
- Single Arm Dumbbell
Devils Press @15/22.5kg
- Bike Erg Calories
 Tuesday Thursday Friday

Week 5 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 5 x Deadball Ground to A1) 8 x Double Kettlebell Squat A1) 8 x Double Dumbbell
Shoulder Press Strict Press

A2) 10 x Renegade Row A2) 10 x Kettlebell Front Lunge A2) 12 x Weighted Lateral
(Each Side) (Each Side) Raises

A3) 40’ Deadball March A3) 50m Double Kettlebell A3) 40’ Deadball March
Overhead Walk

PERFORM PERFORM PERFORM

8 Minute Cap (For Time) Every 2 Minutes Teams of 2

2km Bike Erg 6 Rounds 25 Minute Cap
50 x Kettlebell Swings 4 Rounds (For Time)
150/300m Ski/Bike Erg
@16/24kg
4 Burpees 25 x Double Dumbbell Push
[3 Min Rest] 4 Double Kettlebell Squat Press Press
@12/20kg** 25 x Burpees
8 Minute Cap (For Time) 50 x Double Dumbbell
** Add 2 Squat Press Repetitions Deadlifts
30 x Double Kettlebell Push Each Round
Press @12/20kg 50 x Cal Ski/Row
1km Ski Erg [1:30 Min Rest]

[3 Min Rest] For Time

1km Ski Erg
8 Minute Cap (For Time)
into
2 x 400m Hill Runs 2km Bike Erg
20 x Burpee Box Jumps
@20/24’
 Tuesday Thursday Friday

Week 6 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 10 x Banded Kettlebell
Swing
A2) 12 x Double Kettlebell
Gorilla Row
A3) 10 x Alternating Dumbbell
Hammer Curls + Isometric
Hold (5 reps each side)
A1) 12 x Deadball Squats
A2) 12 x Plate Good Morning
Hold (3 sec-)
A3) 40’ Plate Squat Hold
A1) 6 x Double Kettlebell
Push Press
A2) 12 x Kettlebell Upright
Rows
A3) 60’ Push-Up Plank Hold

PERFORM PERFORM PERFORM

6 Minute EMOM Teams of 2 7 Minute AMRAP

Minute 1: 30 x Kettlebell 4 Rounds 20 Cal Row

Swings
Minute 2: 10 x Burpee Broad
Jumps
[2 Min Rest]
4 Rounds (For Time)
15 x Kettlebell Swings
5 x Burpee Broad Jumps
4 x 20 Deadball Squats 20 x Wall Balls
4 x 20metre Deadball Lunge
[3 Min Rest]
E3MOM 200m Block Run
7 Minute AMRAP
20 Cal Ski
20 x Butterfly Crunches
 Tuesday Thursday Friday

Week 7 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 6 x Double Dumbbell A1) 12 x Double Kettlebell A1) 3/3 Kettlebell Strict to
Snatch Overhead Reverse Lunge Push Press

A2) 20 x Double Dumbbell A2) 12 x Wallballs A2) 8 x Banded Shoulder

Alternating Bent Over Row Series
(Chest Held) A3) 30’ Split Squat Isometric
Hold (Front Rack) A3) 40” Kettlebell Plank Pull
A3) 8 x Nordic Raises Through

PERFORM PERFORM PERFORM

10-1 Ladder 4 Rounds (For Time) Teams of 3 - Indian File

25 Minute Cap 20 Minute Cap 24 Rounds
- Double Dumbbell Snatch 20 x Double Overhead Kettlebell 5 x Double Kettlebell Cleans
15/22.5 Reverse Lunges 12/20kg 12/20kg
- Burpees 50 Cal Bike/Ski 3/3 x Kettlebell Strict/Push
Press 16/24kg
Follow Each Round With * Subtract 10 Cal Each Round 5 x Burpee Box Jump Overs
150/300m Bike/Ski/Row Erg 150/200m Row

Player 2 Begins Kettlebell

When
Player 1 Begins Row
 Tuesday Thursday Friday

Week 8 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 10 x Single Arm Dumbbell A1) 10 x Alt. Deadball Front A1) 6 x Tempo Banded
Deadlift Lunge Pushups (3 sec -)

A2) 10 x Oblique Crunches + A2) 40’ Goblet Squats (3 sec up/ A2) 10 x Kettlebell “Z” Press
40’ Isometric Hold down)
A3) 45’ Kettlebell Front Rack
A3) 12 x Hollow Rocks A3) 40’ Deadball Isometric Hold Hold

PERFORM PERFORM PERFORM

18 Minute EMOM Teams of 3 - Indian File 21,15,9

Minute 1: 16 Rounds - Hand Release Push Ups
12 x Double Dumbbell - Single Arm Dumbbell
600m Bike Erg
Deadlift 15/22.5 10 x Deadball Walking Lunges @ Hang Clean & Press
9 x Double Dumbbell Hang 30/55kg @15/22.5
Cleans
6 x Double Dumbbell Push Then 400m Hill Run
Press
16 Rounds 9,15,21
Minute 2: - Box Step Overs
8 x Deadball Squats @30/55kg
200m Block Run - Single Arm Devils Press
200m Ski Erg
Minute 3:
Then
Rest
1km Ski/Row
or
2km Bike
TRAIN HARD
TRAIN SMART

© 2020 98 Gym Pty Ltd. All Rights Reserved.