40-30-20-10 reps, for time of:
Walking Lunge, 15/7.5 kg
[ 20 Air Squats ]
5 rounds for time of:
12/12 Bulgarian Split Squats, 15/7.5 kg
15 Jump Squats
Rest 1 min
3 rounds for time of:
20 Cyclist Back Squats, 50/30 kg
20 Glute Bridges
Strict Press 5-5-5
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
4 rounds for time of:
12 Bench Press, 60% 1RM
15 Hammer Curls
Rest 1 min
4 rounds for time of:
12 Dumbbell Chest Flies, 15/5 kg
20/20 Banded Tricep Extensions
Rest 1 min
4 rounds for time of:
12/12 Staggered Hip Thrusts, 70/50 kg
15 Spanish Squats
Rest 1:30
5 rounds for time of:
15 Cyclist Back Squats, 50/30 kg
15 Kettlebell Deadlifts, 24/16 kg
Rest 1 min
30-20-10 reps, for time of:
Goblet Squat
Hamstring Curl
4 rounds for time of:
12/12 Staggered Hip Thrusts, 70/50 kg
15 Spanish Squats
Rest 1:30
5 rounds for time of:
15 Cyclist Back Squats, 50/30 kg
15 Kettlebell Deadlifts, 24/16 kg
Rest 1 min
30-20-10 reps, for time of:
Goblet Squat
Hamstring Curl
4 rounds for time of:
5 Bench Press, 60% 1RM
10 Bench Press (Half)s
5 Bench Press
Rest 1:30
3 rounds for time of:
20 Strict Press, 30/20 kg
20 Barbell Bicep Curls, 30/20 kg
Rest 1 min
4 rounds for time of:
8 Pendlay Rows, 70/40 kg
12 Push-ups
15 Side Raises
For time:
100 V-ups
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
4 rounds for time of:
10/10 Bulgarian Split Squats, 22.5/10 kg
10 Goodmornings, 50/40 kg
Rest 1:30
3 rounds for time of:
15/15 Dumbbell Split Squats
Wall Sit, 1:30
2 rounds for time of:
30 Barbell Calf Raises
30 Jumping Lunges
Body Rows 3x10
Rest 2 mins between sets.
4 rounds for time of:
25 Push-ups
25 Barbell Bicep Curls
3 rounds for time of:
12 Dumbbell Rows, 22.5/10 kg
15 V-ups
12 Barbell Tricep Extensions
Tabata Side Raise, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
4 rounds for time of:
12 Sumo Stance Romanian Deadlifts
8 Romanian Deadlifts
Rest 1 min
4 rounds for time of:
8/8 Elevated Split Squats, 15/5 kg
16 Jumping Lunges
Rest 1:30
4 rounds for time of:
6 Strict Press, 45/25 kg
15 Dumbbell Bench Press, 22.5/7.5 kg
Rest 1 min
For time:
100 Body Rows
10 Skull Crushers
4 rounds for time of:
12 Hex Press, 22.5/10 kg
12 Dumbbell Bicep Curls, 22.5/10 kg
Rest 1 min
Front Step Lunges 5x20
Rest 30 secs between sets.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
4 rounds for time of:
6/6 Box Step-ups
12 Dumbbell Front Squats
Rest 40 secs