
A short workout is better than no workout at all.
Strengthen your working week by fitting these sessions in before/during/after your time on the job.
THE RULES
Select the workout that matches your day of the week.
No matter what it is - that is your workout.
Make no excuses and perform to the best of your ability .
WEEK 5
MONDAY
MINUTE 1. 5 Deadlift + 5 Squat Cleans + 5 Strict Press + 5 Thruster
MINUTE 2. 15 Bag Drags
COMPLETE 5 ROUNDS
TUESDAY
TABATA = 8 ROUNDS OF 20s Max Effort : 10s Rest
TABATA BURPEES
(Rest 1 Min)
TABATA JUMP SQUATS
WEDNESDAY
5 Swings
RIGHT SIDE
5 Deadlift Upright Rows
5 Thrusters
5 Lunges
5 Sit Ups
LEFT SIDE
5 Deadlift Upright Rows
5 Thrusters
5 Lunges
AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES
THURSDAY
AMRAP 10:
5 Squat Cleans
5 Burpee Over Bag
10 Thrusters
5 Burpees Over Bag
15 Swings
5 Burpees Over Bag
(Rest 60s After Each Completed Round)
FRIDAY
AMRAP 3:
1-2-3-4.....
* Front Squat
* Burpee
Straight into..
AMRAP 3
* Front Squat
* Burpee
(Reps completed in 1st AMRAP at the 'top of the ladder')
(Rest 1 Min)
AMRAP 3:
1-2-3-4....
* Press Ups
2-4-6-8....
* Swings
Straight into...
AMRAP 3:
* Press Up
* Swings
(Reps completed in 1st AMRAP at the 'top of the ladder')
WEEK 4
MONDAY
30s Max Jump Squat
30s Rest
30s Max Down Up
30s Rest
X 6
TUESDAY
AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:
* 10 Swings
* 10 Mountain Climbers
(Rest 30s)
AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:
* 10 Front Squat
* 10 Butterfly Sit Ups
(Rest 30s)
AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:
* 10 Alt Leg Lunges
* 10 Down Ups
WEDNESDAY
Right Side - Ascending ladder 1,2,3,4,5…
5 Minutes
High Pull
Overhead Press
Squat
Thruster
Rest 60s
Repeat on Left Side
THURSDAY
In 90 seconds
* 10 Thrusters
* 10 Burpee Over Bag
(* Remaining Time = Max V-Sits)
Rest 60 seconds
X 6
FRIDAY
10 MINUTE CAP:
* 30 Bag Swings
* 30 Clusters
* 20 Bag Swings
* 20 Bag Clusters
* 10 Bag Swings
* 10 Clusters
(* Remaining Time = Max Rounds of 10 Reps on each exercise)
WEEK 3
MONDAY
Every 2 Minutes COMPLETE:
12 Ground to Overhead
12 Jump Lunge
12 Butterfly Sit Up
12 Jump Squat
6 ROUNDS - 12 Minutes
TUESDAY
AS FAST AS POSSIBLE:
30-20-10
Thruster
Burpee Over Obstacle
WEDNESDAY
AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES
12 Deadlifts
9 Cleans
6 Front Squat
3 Strict Press
* Every Minute On The Minute - Complete 5 Down Ups
THURSDAY
AMRAP = AS MANY ROUNDS AS POSSIBLE
AMRAP 3:
* 5 Press Up + Plank Tap
* 10 Jump Squats
(Rest 60 Seconds)
AMRAP 3:
* 5 S/A Bent Over Row
* 10 Jump Lunge
(Rest 60 Seconds)
AMRAP 3:
* 5 Burpees
* 10 Swings
FRIDAY
Each Exercise - 50s Work (MAX reps): 10s Rest
1. Jump Squat - Lunge - Lunge
2. 1 + 1/4 Press Up
3. Hollow Rock
4. Bag Swing
5. Cross Body Mountain Climber
COMPLETE 2 ROUNDS (10 Mins)
WEEK 2
MONDAY
As Many Rounds As Possible in 10 Minutes (AMRAP10)
Ascending reps for each exercise in multiples of 2 (2,4,6,8,10...)
* Ground to Overhead
* Jump Lunge
* Butterfly Sit Up
* Jump Squat
TUESDAY
As Many Rounds As Possible in 2 Minutes (AMRAP2)
* 5 Hand Release Press Ups
* 10 Mountain Climbers
* 15 Front Squats
X 5 (60s rest between each set)
WEDNESDAY
'MUSCLE ROUNDS'
6 sets of 4 reps per exercise.
5 second hold in a brace position on each rep.
10 seconds rest between sets.
60 seconds rest between exercises.
If you fail to hit the target number of reps in a set, reduce the target by 1 rep for all following sets.
Work through the following exercises in sequence
A. Press ups
B. Prone Towel Pull
C. Air Squat
THURSDAY
EACH EXERCISE
- 40 seconds Work
- 20 seconds Rest
1. Weighted Glute Bridge Hold
2. Elbow Plank
3. Romanian Deadlift
4. Weighted Sit Up
COMPLETE 3 ROUNDS
FRIDAY
2 ROUNDS: (Max Reps Per Movement)
Min 1: Strict Burpees (2 Press Ups + Burpee)
Min 2: Thruster
Min 3: DiveBombers
Min 4: Squat Cleans
Min 5: Rest
On the second round, aim to beat your scores from round 1
WEEK 1
MONDAY
In 1 minute complete:
15 Ground to Overhead
* Max Burpee Over Obstacle remaining time
Rest 60 seconds
COMPLETE 10 ROUNDS
TUESDAY
Every 3 Minutes complete:
- 10 Press Ups
- 15 V- Sits
- 20 Thrusters
- 15 Mountain Climber
- 10 Burpees
COMPLETE 5 ROUNDS
WEDNESDAY
10s each Hold (as tight as you possibly can - work for it!)
Side Plank (Right Side)
Elbow Plank
Side Plank (Left Side)
Hollow
30s Rest
COMPLETE 5 ROUNDS
THURSDAY
As many rounds as possible in 10 minutes:
- 20 Alternate leg Lunge
- 20 Plank Taps
- 20 Air Squats
- 20 Plank Ups
FRIDAY
COMPLETE 1 ROUND AS FAST AS POSSIBLE
- 10 Pike Press Ups
- 20 Burpees
- 30 Swings
- 40 Thrusters
- 50 Alt Leg V-Sits