Week 1 - Day One Squat + Upper Pull

WARMUP
STRENGTH SUPERSETS
3 Sets
12 Bent Over Band Pull Aparts
A1) Back Rack Split Squat: 2110; 8-10/leg;
(pause 1sec with hands wide on each rep)
rest 75sec x 3 Sets
10 Drop Lunge to Knee Lift/leg - 1-3"
*rear foot on 4-6" plates
30sec Quadruped Shoulder Taps
A2) Pronated Strict Pull Up: 2011; 8-10reps;
rest 75sec x 3 Sets
MUSCLE ENDURANCE
* Finish 3 sets of A1/A2 before moving on to
B1/B2
C) 5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
B1) Cyclist Front Squat: 31X0; 8-10 reps; rest
Renegade Rows 50/35lbs
75sec x 3 Sets
*5 Cal Row between each set
B2) Chainsaw Row: 20X2; 8-10/arm; rest
rest 2mins
75sec x 3 Sets

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Strict Knees to Elbows NOTES
*5 Cal Bike between each set

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Alternating DB Thrusters 50/35lbs
*30 Double Unders between each set
Week 1 - Day Two Hinge + Vertical Push
WARMUP

STRENGTH SUPERSETS
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean A1) Segmented Clean Deadlift: 3131 (with
5 Dumbbell Strict Press straps); 6-8reps; rest 75sec x 3 Sets
10 Yoga Push Ups
50 Jump Rope Single Unders A2) Half Kneeling Barbell Press*: 20X2;
rest as needed between sets 4-5reps/knee; rest 75sec x 3 Sets

*Perform repetitions on each knee for every

set. Total 8-10reps per set.
FOR TIME
B1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 75sec x 3 Sets
C) @ 85% Effort:
27-21-15 B2) Single Arm Dumbbell Push Press*: 30X1;
Row Cals 8-10/arm; rest 75sec x 3 Sets
21-15-9
Strict Handstand Push Up *Explosive tempo on the way UP - slow
* Scale to Pike Strict HSPU controlled lowering to the shoulder in 3sec
before initiating next repetition.
rest 3mins

NOTES
21-15-9
Bike Cals
27-21-15
GHD Sit Ups
Week 1 - Day Three Horizontal Push + Pull

WARMUP

STRENGTH SUPERSETS
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
A1) Wide Grip Bench Press: 31X0; 10-12reps;
Scapular Push Ups x 10
rest 75sec x 3 Sets
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
A2) Pendlay Row: 30X1; 10-12reps; rest 75sec x
3 Sets
CONSISTENT EFFORT
B1) Strict Bar Dips: 2020; 10-12reps; rest 75sec
x 3 Sets
C) 15min:
20sec L Sit on Rings B2) Supinated Grip Body Row: 30X0; 12-14reps;
15m Quadruped Crawl Forwards rest 75sec x 3 Sets
15m Quadruped Crawl Backwards
10 Dual KB Clean and Push Press 44/26lbs
5 Strict Chest to Bar Pull Ups

NOTES
Week 1 - Day Four Hinge + Squat
WARMUP STRENGTH SUPERSETS

3 Sets A1) Snatch Grip Romanian Deadlift: 3110;

15 Banded Hip Thrust + 20sec Isometric Hold at Top 8-10reps; rest 75sec x 3 Sets
-rest 30sec-
8-10 KB Loaded Jefferson Curl Light A2) Suitcase Long Step Walking Lunge: 30X0;
-rest 30sec- 14-16 Steps; rest 75sec x 3 Sets
30sec High Knees Jump Rope
-rest as needed- B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
75sec x 3 Sets

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest

REPEATABLE PACE 75sec x 3 Sets

C) Every 5mins x 4 sets: *Tempo - 2sec lowering, 1sec pause at bottom,

45sec Continuous DB Farmers Carry TOUGH Weight perform the 1/4 squat and back down and
15/12 Cal Assault Bike immediately rebound up, 1sec pause at top.
12 Supine Toes to Bar 3sec lowering
9 Box Jump Step Down 30/24"

Same Pace Every Set

NOTES
Week 1 - Day Five Shoulders + Arms

WARMUP STRENGTH SUPERSET

A1) Tall Kneeling Filly Press: 2111; 8-10/arm;

3 Sets rest 75sec x 3 Sets
Yoga Push Up x 8
Prone Snow Angels x 8 A2) Close Grip Parallette Tricep Push Up: 3011;
Scapular Pull Ups x 8 8-10reps; rest 75sec x 3 Sets
Side Plank Rotations x 8/side
*move slow and deliberately A3) Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps; rest 75sec x 3 Sets
GYMNASTICS INTERVALS

B) 3 Sets
10 Kipping Toes to Bar
20 Anchored Feet Sit Ups NOTES
Assault Bike 750/650m @ 90% effort
rest walk 2-3mins between sets

NOT FOR TIME

C) 3 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
-rest as needed between movements-
 Week 2 - Day One
Squat + Upper Pull

WARMUP

10m Skater Band Walk

10 Theraband Goblet Squats
10 Scap Pull Up

STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps

alternating legs; rest 75sec x 3 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps; rest

75sec x 3 sets

B1) Dual KB Rack Squat: 2111; 8-10reps; rest 75sec x

3 sets

B2) Incline Bench DB Prone Row: 30X1; 8-12reps;

rest 75sec x 3 sets

MUSCLE ENDURANCE TRIPLETS

NOTES
C) 7min AMRAP
5 Lunges/leg
7 Box Jump Step Down
9 Ring Rows

rest 3mins

7mins AMRAP
5 Burpees
7 Toes to Rings
9 Air Squats
 Week 2 - Day Two
Hinge + Vertical Push

WARMUP

3 Sets
5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Row Acceleration (increase pace every 5sec)
rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 75sec x 3 (use lifting straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 75sec

x 3 sets

B1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 75sec x 3 sets
CONDITIONING
B2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 75sec x 3 sets
C) 5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
NOTES
rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Wall Walks
*20 Double Unders between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Strict Toes to Bar
*5 Cal Assault Bike between each set
 Week 2 - Day Three
Horizontal Push + Pull

WARMUP

3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 Strict Pull ups
rest as needed between sets

STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0;

10-12reps; rest 75sec x 3 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;

rest 75sec x 3 Sets

B1) Single Arm Dumbbell Bench Press: 31X0;

8-10/arm; rest 75sec x 3 Sets
NOT FOR TIME

B2) Lean Away Strict Ring Pull Up: 40X0;

C) 4 Rounds
8-10reps; rest 75sec x 3 Sets
20 Elbow to Tall Plank
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53
10 Hand Release Push Ups
NOTES
 Week 2 - Day Four
Hinge + Squat

WARMUP

3 Sets
20 Frog Pump + 20sec Isometric Contraction at
top of last rep
-rest 30sec-
8-10 Goblet Curtsy Step Down/leg (box height
below knee)
-rest as needed-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest

75sec x 3 Sets

A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;

rest 75sec x 3 Sets

B1) GHD Hip Extension: 3021; 8-10reps; rest

75sec x 3 Sets
REPEATABLE PACE
B2) Goblet Cossack Squat : 30X0; 16-20reps
alternating legs; rest 75sec x 3 Sets
C) Every 10mins x 2 sets:
50 Double Unders
500m Assault Bike
40 Air Squats
20 Alt DB Power Snatch 50/35lbs
10 Burpee Box Jump Over 24/20" NOTES

Same Pace Every Set

 Week 2 - Day Five
Shoulders + Arms
WARMUP

3 Sets
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm
Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)

STRENGTH SUPERSETS

A1) Farmers Press: 20X1; 8-10/arm; rest 75sec

x 3 Sets

A2) Decline Narrow Grip Bench Press: 2020;

10-12reps; rest 75sec x 3 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/

arm; rest 75sec x 3 Sets

INTERVAL WEIGHT TRAINING

B) 3 Sets
10 Renegade Rows 50/35lbs NOTES
Row 300/275m @ 90% effort
rest walk 2-3mins between sets

NOT FOR TIME

C) 3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30X1
-rest as needed between sets-
Week 3 - Day One Squat + Upper Pull

WARMUP STRENGTH SUPERSETS

12 Standing Band Pull Aparts

(pause 1sec with hands wide on each rep) A1) Back Rack Split Squat: 2110; 8-10/leg; rest
10 Russian Step Up/leg 60sec x 3 Sets
30sec Tall Plank Shoulder Taps *rear foot on 4-6" plates

A2) Pronated Strict Pull Up: 2011; 8-10reps;

MUSCLE ENDURANCE rest 60sec x 3 Sets

C) 5min AMRAP B1) Cyclist Front Squat: 31X0; 8-10reps; rest

2-4-6-8-10-12...keep adding 2 reps per round 60sec x 3 Sets
Alternating KB Gorilla Rows 70/53lbs
*5 Cal Bike between each round B2) Chainsaw Row: 20X2; 8-10/arm; rest 60sec
x 3 Sets
rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round NOTES
Kipping Toes to Rings
*5 Burpees between each round

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round

COACH TIP: THIS IS THE FIRST WEEK THAT YOU ARE GOING TO SEE A REPETITION OF THE CORE LIFTING
SUPERSETS. THIS IS INTENTIONAL. EVERYTHING ABOUT THESE SETS IS THE SAME EXCEPT THE REST PERIODS
HAVE SHORTENED FROM 75 TO 60 SECONDS. KEEP UP WITH THE SHORTER BREAKS AND AIM TO HIT THE
SAME LOADS AS 2 WEEKS AGO OR SLIGHTLY HIGHER. THIS WILL BE THE CASE FOR THE NEXT 2 WEEKS.
Week 3 - Day Two Hinge + Vertical Push

WARMUP
STRENGTH SUPERSETS

3 Sets
A1) Segmented Clean Deadlift: 3131 (with
7 Barbell Deadlifts
straps); 6-8reps; rest 60sec x 3 Sets
7 Barbell Hang Power Clean
7 Barbell Strict Press
A2) Half Kneeling Barbell Press: 20X2; 4-5reps/
10 Push Ups
knee; rest 60sec x 3 Sets
20 Jump Jacks
rest as needed between sets
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
* Load your barbell very light and even
consider starting with just the empty bar
B1) Deficit Landmine Single Leg RDL: 3010;
for this complex
8-10/leg; rest 60sec x 3 Sets

FOR TIME B2) Single Arm Dumbbell Push Press: 30X1;

8-10/arm; rest 60sec x 3 Sets

C) 85% Effort:
*Explosive tempo on the way UP - slow
15-21-27
controlled lowering to the shoulder in 3sec
Bike Cals
before initiating next repetition.
27-21-15
Strict Bar Dips
*Scale to Hand Release Push Ups
NOTES
rest 3mins

21-15-9
Row Cals
40-30-20
Anchored Feet Sit Ups
Week 3 - Day Three Horizontal Push + Pull

WARMUP STRENGTH SUPERSETS

3 Sets A1) Wide Grip Bench Press: 31X0; 10-12reps;

Dual Bottoms Up KB Rack Carry x 20m rest 60sec x 3 Sets
Scapular Push Ups on Elbows x 10
Active Bar Hang x 30sec A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
Banded Face Pull x 12reps 3 Sets

B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec

x 3 Sets

CONSISTENT EFFORT
B2) Body Row: 30X0; 12-14reps; rest 60sec x 3
Sets
C) 15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups NOTES
9 Ring Push Ups
30sec Dual KB Rack Carry
Week 3 - Day Four Hinge + Squat

WARMUP STRENGTH SUPERSETS

3 Sets A1) Snatch Grip Romanian Deadlift: 3110;

20 Bodyweight Hip Thrust + 10sec Single Leg 8-10reps; rest 60sec x 3 Sets
Hip Thrust Isometric Hold at Top/leg
-rest 30sec- A2) Suitcase Long Step Walking Lunge: 30X0;
10 GHD Back Extensions 14-16 Steps; rest 60sec x 3 Sets
-rest 30sec-
30sec Hollow Body Hold B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
-rest as needed before next set- 60sec x 3

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest

60sec x 3

CONSISTENT PACE
*Tempo - 2sec lowering, 1sec pause at bottom,
perform the 1/4 squat and back down and
C) Every 5mins x 4 sets: immediately rebound up, 1sec pause at top.
30sec Side Plank
18/15 Cal Row
12 KBS 70/53lbs
NOTES
6 Burpee Box Jumps 24/20"
30sec Side Plank (opposite side)

*Switch sides that you begin with on the side

plank each round.

*Same Pace Every Set

Week 3 - Day Five Shoulders + Arms

WARMUP STRENGTH SUPERSET

3 Sets A1) Tall Kneeling Filly Press: 2111; 8-10/arm;

Yoga Push Up x 12 rest 60sec x 3
Scapular Ring Row x 12
Dumbbell Side Plank Rotations x 8-10/side A2) Close Grip Parallette Tricep Push Up: 3011;
*move slow and deliberately 8-10reps; rest 60sec x 3

A3) Incline Bench Dumbbell Bicep Curl: 40X1;

GYMNASTICS INTERVALS 8-10reps; rest 60sec x 3

B) 3 Sets
Row 200/150m @ 85%
12-15 Toes to Rings (unbroken reps)
NOTES
15-18 Tuck Ups
Row 200/150m @ 95%
(Faster on back end of set)
rest walk 2-3mins between sets

FOR QUALITY

C) 3 Sets
20 Banded Push Ups
10 Dumbbell Preacher Curl/arm
20 Banded Upright Rows
-rest as needed between movements and sets-
Week 4 - Day One
Squat and Upper Pull
WARMUP

3 Sets
10m Monster Band Walk
forward and backwards
12 Banded Goblet Squats
12 Supine Band Lat Pull Over

STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps

alternating legs; rest 60sec x 3 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps;

rest 60sec x 3 Sets

B1) Dual KB Rack Squat: 2111; 8-10reps; rest

60sec x 3 Sets

B2) Incline Bench Prone Row: 30X1; 8-12reps;

rest 60sec x 3 Sets
NOTES

MUSCLE ENDURANCE TRIPLETS

C) 7min AMRAP
15 Double Unders
10 Walking Lunges
5 Renegade Rows 50/35lbs

rest 3mins

7min AMRAP
4 Burpee Pull Ups
8 Wall balls
12 Sit Ups
Week 4 - Day Two
Hinge + Vertical Push

WARMUP

3 Sets
5 Split Stance Dumbbell RDL
10 Dual DB Bent Over Row to External Rotation
5 Broad Jumps
15sec Bike Acceleration
(increase pace every 5sec)
rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 60sec x 3 Sets (use lifting
straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 60sec

x 3 Sets

B1) Split Stance Dumbbell Romanian Deadlift: CONDITIONING

3110; 6-8/leg; rest 60sec x 3 Sets
C) 5min AMRAP: 1-2-3-4-5-6....
B2) Seated Alternating Dumbbell Arnold Press:
Single Arm Incline DB Bench Press 60/40lbs R
2111; 8-10/arm; rest 60sec x 3 Sets
Single Arm Incline DB Bench Press 60/40lbs L
*1 Turkish Get Up/arm between each set 60/40lbs

NOTES rest 2mins

5min AMRAP
1-2-3-4-5-6....
Wtd Strict Bar Dips
(25/10lb Dumbbell between legs)
*5 Cal Row between each set

rest 2 minutes

5min AMRAP
1-2-3-4-5-6....
L-Sit Lift Overs (tap feet on each side = 1 rep)
*5 Cal Bike between each set
Week 4 - Day Three
Horizontal Push + Pull

WARMUP

3 Sets
5 Bottom Up Single Arm KB Press R
20m Bottom up KB OH Carry R
5 Bottom Up Single Arm KB Press L
20m Bottom up KB OH Carry L
8 Single Arm Ring Row/arm

STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0;

10-12reps; rest 60sec x 3 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;

rest 60sec x 3 Sets

B1) Single Arm Dumbbell Bench Press: 31X0;

8-10/arm; rest 60sec x 3 Sets NOT FOR TIME

B2) Lean Away Strict Ring Pull Up: 40X0;

C) 5 Rounds:
8-10reps; rest 60sec x 3 Sets
20sec Single Arm Plank R
20sec Single Arm Plank L
12 Body Rows
NOTES 12 Diamond Push Ups
Week 4 - Day Four
Hinge + Squat

WARMUP

3 Sets
10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at
top of last rep R
10 Single Leg Glute Bridge +
15sec Single Leg Glute Bride Isometric hold at
top of last rep L
-rest 30sec-
8 Bodyweight Drop Lunge to Knee Lift/side
-rest as needed-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps;

rest 60sec x 3 sets
CONSISTENT PACE
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;
rest 60sec x 3 sets
C) Every 10mins x 2 sets:
B1) GHD Hip Extension: 3021; 8-10reps; rest 250/225m Row
60sec x 3 sets 12 DB Front Squats 50/30lbs
10 Devils Press 50/30lbs
B2) Goblet Cossack Squat: 30X0; 16-20reps 12 DB Front Squats 50/30lbs
alternating legs; rest 60sec x 3 sets 250/225m Row

Same Pace Every Set

NOTES
Week 4 - Day Five
Shoulders + Arms

WARMUP

3 Ses
20 Alternating Tall Plank Shoulder Taps
12 Bent Over Reverse DB Fly light weight
30sec Ring Row Hold

STRENGTH SUPERSET

A1) Farmers Press: 20X1; 8-10/arm; rest 60sec

x 3 Sets

A2) Decline Narrow Grip Bench Press: 2020;

10-12reps; rest 60sec x 3 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/

arm; rest 60sec x 3 Sets

NOT FOR TIME

INTERVAL WEIGHT TRAINING

C) 3 Sets:
B) 3 Sets @ tough effort 10/arm Single Arm DB Upright Row 2010
Assault Bike 14/12 Cals 10-12 Banded Reverse Crunch 30X0
10 Alternating KB Gorilla Rows 70/53 10/arm Single Arm DB Tricep Kickback 20X0
10 Dual KB Sumo Deadlifts 70/53 -rest as needed between sets-
Assault Bike 14/12 Cals
rest walk 2-3mins between sets

NOTES
Week 5 - Day One Squat + Upper Pull

WARMUP STRENGTH SUPERSETS

3 Sets A1) Back Rack Split Squat: 2110;

8 Half Kneeling Band Pull Aparts/knee 8-10/leg; rest 60sec x 4 Sets
12 Lateral Box Step Over *rear foot on 4-6" plates
30sec Quadruped Shoulder Taps
A2) Pronated Strict Pull Up: 2011;
8-10reps; rest 60sec x 4 Sets
MUSCLE ENDURANCE
B1) Cyclist Front Squat: 31X0;
8-10reps; rest 60sec x 4 Sets
C) 3 Sets - Pre-Fatigue:
3mins AMRAP B2) Chainsaw Row: 20X2; 8-10/arm;
Row 20/17 cals rest 60sec x 4 Sets
-in time left over complete as many rounds as you
can of the following-
2 Alternating KB Gorilla Rows 53/35 COACH TIP: THIS WEEK WE RETURN
2 Dual KB Hang Squat Cleans 53/35 BACK TO THE START OF OUR CORE
2 Alternating KB Thrusters 53/35 LIFTING SUPERSETS REPETITIONS. THE
rest walk 2mins after each set VARIABLE THAT HAS CHANGED FOR THE
NEXT TWO WEEKS IS AN INCREASE OF
SETS FROM 3 TO 4 PER SUPERSET. WITH
NOTES THE ADDED VOLUME AIM TO PUSH
YOURSELF ON THE LAST SET OF EACH
EXERCISE MORE THAN YOU HAVE IN THE
PAST 4 WEEKS.
Week 5 - Day Two Hinge + Vertical Push

WARMUP
STRENGTH SUPERSETS

3 Sets
7 Dumbbell Deadlifts A1) Segmented Clean Deadlift: 3131 (with
7 Dumbbell Hang Power Cleans straps); 6-8reps; rest 60sec x 4 Sets
7 Dumbbell Push Press
Run 100m Acceleration (get a little quicker with A2) Half Kneeling Barbell Press: 20X2; 4-5reps/
each 25m - NO FULL SPRINTS) knee; rest 60sec x 4 Sets
rest as needed between sets
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
FOR TIME @ 85% EFFORT
B1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 60sec x 4 Sets
C) 10-9-8-7-6-5-4-3-2-1
B2) Single Arm Dumbbell Push Press: 30X1;
Toes to Rings
8-10/arm; rest 60sec x 4 Sets
*100m Row between sets (only 9 sets of this)

*Explosive tempo on the way UP - slow

rest 2mins between
controlled lowering to the shoulder in 3sec
before initiating next repetition.
10-9-8-7-6-5-4-3-2-1
Tuck Ups
*100m Run between sets (only 9 sets of this)

NOTES
Week 5 - Day Three Horizontal Push + Pull

WARMUP
STRENGTH SUPERSETS

Mixed KB Rack Overhead Carry x 20m/arm

Scapular Push Ups on Rings x 10 A1) Wide Grip Bench Press: 31X0; 10-12reps;
Single Arm Passive Ring Hang x 15sec/arm rest 60sec x 4 Sets
Ring Face Pull x 10 reps
A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
4 Sets
CONTINUOUS PACE
B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec
x 4 Sets
C) 10mins Continuous:
20m Single Arm Farmers Walk R (heavy load)
B2) Body Row: 30X0; 12-14reps; rest 60sec x 4
5 Strict Pull Ups
Sets
20m Single Arm Farmers Walk R (heavy load)
5 Strict Bar Dips
10 Leg Tuck Ups holding dip support

NOTES
Week 5 - Day Four Hinge + Squat

WARMUP

STRENGTH SUPERSETS
3 Sets
10 Single Leg BW Hip Thrust + 10sec Single Leg
A1) Snatch Grip Romanian Deadlift: 3110;
Hip Thrust Isometric Hold at Top R
8-10reps; rest 60sec x 4 Sets
10 Single Leg BW Hip Thrust + 10sec Single Leg
Hip Thrust Isometric Hold at Top L
A2) Suitcase Long Step Walking Lunge: 30X0;
-rest 30sec-
14-16 Steps; rest 60sec x 4 Sets
15sec Single Leg Sorenson R
15sec Single Leg Sorenson L
B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
-rest 30sec-
60sec x 4 Sets
15sec Star Plank R
15sec Star Plank L
B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
-rest as needed before next set-
60sec x 4 Sets

*Tempo - 2sec lowering, 1sec pause at bottom,

EMOM
perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
C) EMOM x 12mins:
1st - 15 Russian Kettlebell Swings 70/53lbs
2nd - 6-8 DB Burpee Box Step Ups 50/35lbs NOTES
(box is at knee height)
3rd - 30sec Russian Twist 20/14lbs Med Ball
Week 5 - Day Five Shoulders + Arms

WARMUP STRENGTH SUPERSET

A1) Tall Kneeling Filly Press: 2111; 8-10/arm;

3 Sets
rest 60sec x 4 Sets
20 Down Dog Shoulder Taps
12 Archer Ring Row Switch Holds 2sec/arm
A2) Close Grip Parallette Tricep Push Up: 3011;
10 Side Plank Powell Raise/arm
8-10reps; rest 60sec x 4 Sets
*move slow and deliberately
A3) Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps; rest 60sec x 4 Sets

INTERVAL GYMNASTICS

B) 3 Sets FOR QUALITY

Row 125/100m
10 GHD Sit Ups
Row 125/100m C) 3 Sets:
10 Sit Ups 15 Single Arm Banded Tricep Push Down R
Row 125/100m 15 Single Arm Banded Tricep Push Down L
rest walk 2-3mins between sets rest 30sec
15 DB Shoulder Lateral Raise
15 DB Shoulder Front Raise
NOTES rest 30sec
10 DB Zottman Curls
-rest as needed between movements
and sets-
 Week 6 - Day One
Squat + Upper Pull

WARMUP

3 Sets
20 Lateral Banded Walk Over (Low Plate)
12 Alternating Goblet Curtsy Squats 20X0
8 Plank DB Row/arm

STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps

Alternating Legs; rest 60sec x 4 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps;

rest 60sec x 4 Sets

B1) Dual KB Rack Squat: 2111; 8-10reps; rest

60sec x 4 Sets
MUSCLE ENDURANCE
B2) Incline Bench Prone Row: 30X1; 8-12reps;
rest 60sec x 4 Sets
C) 10 Sets:
2 Burpee Pull Up
4 Air Squats
6 Jump Lunges NOTES
20 Double Unders
rest 30sec after set 2,4,6, and 8

*If you feel really good you can wear a weight

vest for this workout
 Week 6 - Day Two
Hinge + Vertical Push

WARMUP

3 Sets
10 Steps Death March
8 Dual Dumbbell Push Press 20X0
6 Tall Box Jumps
15sec Bike Acceleration (increase pace
every 5sec) rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 60sec x 4 Sets (use lifting
straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 60sec

x 4 Sets

B1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 60sec x 4 Sets

B2) Seated Alternating Dumbbell Arnold Press:

CONDITIONING
2111; 8-10/arm; rest 60sec x 4 Sets

C) 3mins AMRAP High Effort:

10/8 Row Cals NOTES
10 Close Grip Bench Press 135/95lbs

rest 2mins

NOT FOR TIME

20 Alternating Turkish Get Ups 53/35
*Quality Position Focused

rest 2mins

3mins AMRAP High Effort

10/8 Bike Cals
10 Toes to Rings
 Week 6 - Day Three
Horizontal Push + Pull

WARMUP

5 Bottom Up Single Arm KB Press R

20m Bottom up KB OH Carry R
5 Bottom Up Single Arm KB Press L
20m Bottom up KB OH Carry L
8 Single Arm Ring Row/arm

STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0;

10-12reps; rest 60sec x 4 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;

rest 60sec x 4 Sets

B1) Single Arm Dumbbell Bench Press: 31X0;

8-10/arm; rest 60sec x 4 Sets

B2) Lean Away Strict Ring Pull Up: 40X0;

FOR QUALITY
8-10reps; rest 60sec x 4 Sets

C) 4 Sets:
NOTES
20sec Adduction Bias Side Plank R
20sec Adduction Bias Side Plank L
8 Archer Ring Row R
8 Archer Ring Row L
8 Roll Out Push Ups R
8 Roll Out Push Ups L
-rest as needed between sets-
 Week 6 - Day Four
Hinge + Squat

WARMUP

3 Sets
12 Alternating Rower Hamstring Curls
(2 legs up - 1 Leg down eccentric)
-rest 30sec-
10 Plate Loaded Lateral Box Step Down/leg
-rest as needed-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest

60sec x 4 sets

A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;

rest 60sec x 4 sets

CONDITIONING B1) GHD Hip Extension: 3021; 8-10reps; rest

60sec x 4 sets
C) Every 2mins x 6 Sets:
1st - 12/10 Cal Row + 6-8 Devils Press 50/35lbs B2) Goblet Cossack Squat: 30X0; 16-20reps
2nd - 12 DB Thruster 50/35lbs + 10-12 Box alternating legs; rest 60sec x 4 sets
Jump Step Down 24/20"

*The aim for each of these 2mins sets is to be

done around the 60-75sec mark for each. If NOTES
you are starting to slow down considerably
then cut the reps back
 Week 6 - Day Five
Shoulders + Arms

WARMUP

3 Sets
20 Alternating Quadruped Limb Lifts
12 Prone Y on Bench
30sec Banded Plank

STRENGTH SUPERSET

A1) Farmers Press: 20X1; 8-10/arm; rest 60sec

x 4 Sets

A2) Decline Narrow Grip Bench Press: 2020;

10-12reps; rest 60sec x 4 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/

arm; rest 60sec x 4 Sets

INTERVAL WEIGHT TRAINING NOT FOR TIME

B) 3 Sets @ tough effort: C) 3 Sets:

Assault Bike 9/7 Cals 4-6 Dead Hang to Inverted on Rings
7 Renegade Rows 50/35lbs (hold top of 3sec - lower in 3sec)
Assault Bike 9/7 Cals 8-10 Ring Bicep Curls 3030
7 Single Arm Dumbbell Power Clean and Jerk 8-10 Parallette Tricep Push Ups 3030
50/35lbs R rest as needed between sets
7 Single Arm Dumbbell Power Clean and Jerk
50/35lbs L NOTES
Assault Bike 9/7 Cals
rest walk 2-3mins between sets
Week 7 - Day One Squat + Upper Pull

WARMUP MUSCLE ENDURANCE

3 Sets C) 3 Sets - Pre-Fatigue Muscle Endurance:

12 Tall Kneeling Band Pull Aparts (hold 1sec 3mins AMRAP
with arms wide) Assault Bike 20/17 cals
6 Lateral Box Step Downs/leg (3sec lowering) -in time left over complete as many rounds as
30sec Reverse Quadruped Crawl you can of the following-
2 KB Split Clean R 53/35lbs
STRENGTH SUPERSETS 2 KB Single Arm Rack Lunge R
2 KB Single Arm Thruster R
2 KB Split Clean L
A1) Back Rack Split Squat: 2110; 8-10/leg; rest
2 KB Single Arm Rack Lunge L
45sec x 4 Sets
2 KB Single Arm Thruster L
*rear foot on 4-6" plates
rest walk 2mins after each set

A2) Pronated Strict Pull Up: 2011; 8-10reps;

B1) Cyclist Front Squat: 31X0; 8-10reps; rest NOTES

45sec x 4 Sets

B2) Chainsaw Row: 20X2; 8-10/arm; rest 45sec

x 4 Sets

COACH TIP: FOR THE FINAL TWO WEEKS OF THE

TRAINING PROGRAM WE ARE RETURNING TO THE
BEGINNING OF OUR CORE SUPERSETS YET AGAIN.
THINGS ARE ABOUT TO GET EVEN TOUGHER. STILL
4 SETS, BUT THE REST PERIODS HAVE SHORTENED
FROM 60 TO 45 SECONDS. KEEP UP WITH THE
SHORTER BREAKS AND AIM TO HIT THOSE SLIGHTLY
HIGHER LOADS FROM 2 WEEKS AGO. IF YOU ARE
AMBITIOUS AND YOUR TEMPO AND REP RANGES
ARE GETTING HIT, TRY FOR SLIGHTLY HEAVIER
LOADS THESE FINAL TWO WEEKS. HONOR THE
TEMPO AND RESTS! THEY ARE CRITICAL.
Week 7 - Day Two Hinge + Vertical Push
WARMUP FOR TIME

3 Sets
5 Single Arm Suitcase KB Deadlifts R C) For Time @ 85% Effort:
5 Single Arm KB Cleans R 4-6-8-10-12-14-16
5 Single Arm KB Push Press L-Sit Lift Overs
20m Single Arm KB OH Carry R *30 Double Unders between Sets
5 Single Arm Suitcase KB Deadlifts L
5 Single Arm KB Cleans L rest 2mins between
5 Single Arm KB Push Press L
20m Single Arm KB OH Carry L 2-4-6-8-10-12-14
rest as needed between sets Toes to Rings
*6/5 Calories Assault Bike Between Sets

STRENGTH SUPERSETS

A1) Segmented Clean Deadlift: 3131 (with NOTES

straps); 6-8reps; rest 45sec x 4 Sets

A2) Half Kneeling Barbell Press: 20X2; 4-5reps/

knee; rest 45sec x 4 Sets

*perform repetitions on each knee for every

set. Total 8-10reps per set.

B1) Deficit Landmine Single Leg RDL: 3010;

8-10/leg; rest 45sec x 4 Sets

B2) Single Arm Dumbbell Push Press: 30X1;

8-10/arm; rest 45sec x 4 Sets

*Explosive Tempo on the way UP - slow

controlled lowering to the shoulder in 3sec
before initiating next repetition.
Week 7 - Day Three Horizontal Push + Pull

WARMUP CONTINUOUS PACE

3 Sets C) 12mins Continuous Pace:

Dual Bottom Up KB Rack Carry x 30sec 6 Dual KB Clean 53/35
Single Arm Scap Push Up x 8/arm 20m Dual KB Rack Carry
Single Arm Wtd Bar Hang x 10sec/arm 6 Alternating Single Arm Bias Pull Ups 3/
Dual Kettlebell Shrug x 12reps (pause 1sec at top) arm
6 Dual KB Push Press 53/35
20m Dual KB Rack Carry
STRENGTH SUPERSETS 6 Strict Ring Dips

A1) Wide Grip Bench Press: 31X0; 10-12reps; rest

45sec x 4 Sets NOTES

A2) Pendlay Row: 30X1; 10-12reps; rest 45sec x 4

Sets

B1) Strict Bar Dips: 2020; 10-12reps; rest 45sec x 4

Sets

B2) Body Row: 30X0; 12-14reps; rest 45sec x 4 Sets

Week 7 - Day Four Hinge + Squat

WARMUP EMOM

3 Sets C) EMOM x 12mins:

20 Banded Hip Thrusts w/ Alternating Single
Leg Eccentric 31X0 1st - 12 Dual Russian Kettlebell Swings
-rest 30sec- 53/35lbs
30sec Good Morning Hold
-rest 30sec- 2nd - 8-10 Alternating KB Rack Reverse Lunge
15sec KB Star Plank R to Step Up 20/16" 53/35lbs
15sec KB Star Plank L
-rest as needed before next set- 3rd - 20-30sec Dual KB Hollow Flutter Kicks

STRENGTH SUPERSETS NOTES

A1) Snatch Grip Romanian Deadlift: 3110;

8-10reps; rest 45sec x 4 Sets

A2) Suitcase Long Step Walking Lunge: 30X0;

14-16 Steps; rest 45sec x 4 Sets

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest

45sec x 4 Sets

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest

45sec x 4 Sets

*Tempo - 2sec lowering, 1sec pause at bottom,

perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
Week 7 - Day Five Shoulders + Arms

WARMUP
FOR QUALITY

3 Sets
12 Side Plank Rotations/side C) 3 Sets:
12 Bent Over Alternating DB Row (hold 1sec at 15 Parallette Tricep Push Ups
top of each rep) rest 30sec
12 Pike HS Shoulder Taps 10 DB Shoulder Lateral Raise
*move slow and deliberately 20m DB Iron Cross Walk
10 DB Shoulder Lateral Raise
rest 30sec
STRENGTH SUPERSET 15 DB Hammer Curls 20X0
-rest as needed between movements and
sets-
A1) Tall Kneeling Filly Press: 2111; 8-10/arm;
rest 45sec x 4 Sets

A2) Close Grip Parallette Tricep Push Up: 3011; NOTES

8-10reps; rest 45sec x 4 Sets

A3) Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps; rest 45sec x 4 Sets

GYMNASTICS INTERVALS

B) 3 Sets
15/12 Cal Row
10 Toes to Bar
12/10 Cal Row
10 Toes to Rings
9/8 Cal Row
rest walk 2-3mins between sets
Week 8 - Day One
Squat + Upper Pull

WARMUP

3 Sets
30sec Wall Sit with Band Abductions
6 KB Rack Curtsy Step Down/side
10 Alternating KB Gorilla Rows 10X2

STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps

Alternating Legs; rest 45sec x 4 Sets

A2) Supinated Strict Pull Up: 2011; 8-10reps;

rest 45sec x 4 Sets

B1) Dual KB Rack Squat: 2111; 8-10reps; rest

45sec x 4 Sets MUSCLE ENDURANCE

B2) Incline Bench Prone Row: 30X1; 8-12reps;

rest 45sec x 4 Sets C) 10 Sets:
2 Burpee Box Jump 24/20"
4 Pull ups
6 Jump Squats
NOTES
100m Run
rest 30sec after set 2, 4, 6, and 8

*If you feel really good you can wear a weight

vest for this workout
Week 8 - Day Two
Hinge + Vertical Push

WARMUP

3 Sets
10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm
4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed

STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 45sec x 4 Sets (use lifting
straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 45sec

x 4 Sets
CONDITIONING
B1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 45sec x 4 Sets
C) 3mins AMRAP High Effort:
B2) Seated Alternating Dumbbell Arnold Press: 10/8 Cals Assault Bike
2111; 8-10/arm; rest 45sec x 4 Sets 5 Dumbbell Bench Press 65/45lbs

rest 2mins
NOTES
NOT FOR TIME
15 Wall Walks
*Quality Position Focused

rest 2mins

3mins AMRAP High Effort

10/8 Row Cals
5 Strict Toes to Rings
Week 8 - Day Three
Horizontal Push + Pull

WARMUP

3 Sets
5 Bottom Up KB Press
20sec Bottom Up KB Rack Hold
5 Bottom Up KB Press
20sec Ring Row Hold
(feet elevated for added challenge)

STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0;

10-12reps; rest 45sec x 4 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;

rest 45sec x 4 Sets

B1) Single Arm Dumbbell Bench Press: 31X0; FOR QUALITY

8-10/arm; rest 45sec x 4 Sets

B2) Lean Away Strict Ring Pull Up: 40X0; C) 3-4 Sets:
8-10reps; rest 45sec x 4 Sets 20sec KB Adduction Bias Side Plank R
8 Parallette Plank DB Row R
8 Archer Ring Push Up R
8 Parallette Plank DB Row L
NOTES 8 Archer Ring Push Up L
20sec KB Adduction Bias Side Plank L
-rest as needed between sets-
Week 8 - Day Four
Hinge + Squat

WARMUP

3 Sets
30sec Banded Glute Bridge March
-rest 30sec-
30sec Banded Psoas March
-rest 30sec
15sec Cossack Squat Isometric Hold Bottom R
15sec Cossack Squat Isometric Hold Bottom L
-rest as needed-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest

45sec x 4 sets

A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;

rest 45sec x 4 sets
CONDITIONING
B1) GHD Hip Extension: 3021; 8-10reps; rest
45sec x 4 sets
C) Every 2mins x 6 Sets:
B2) Goblet Cossack Squat: 30X0; 16-20reps 1st - 12/10 Cal Assault Bike + DB Burpee Box
alternating legs; rest 45sec x 4 sets Step Over 20/16" 50/35lbs

2nd - 4 DB Deadlifts + 4 DB Power Cleans + 4

NOTES DB Thruster 50/35lbs + 40 Double Unders

*The aim for each of these 2min sets is to be

done around the 60-75sec mark for each. If
you are starting to slow down considerably
then cut the reps back
Week 8 - Day Five
Shoulders + Arms

WARMUP

3 Sets
30sec Quadruped Planche
12 Prone Y on Floor

STRENGTH SUPERSET

A1) Farmers Press: 20X1; 8-10/arm;

rest 45sec x 4 Sets

A2) Decline Narrow Grip Bench Press:

2020; 10-12reps; rest 45sec x 4 Sets

A3) Alternating Dumbbell Curls: 30X1;

8-10/arm; rest 45sec x 4 Sets

INTERVAL WEIGHT TRAINING

NOT FOR TIME

B) 3 Sets @ tough effort
15/12 Cal Assault Bike
C) 3 Sets:
8 Dumbbell Burpees 60/40lbs
8 Elevator Supine Toes to Bar
12/10 Cal Assault Bike
8 Elevator DB Curls
8 Burpees
8 Elevator Bar Dip
9/8 Cal Assault Bike
-rest as needed between sets-
rest walk 2-3mins between sets

NOTES