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

  1. Select the workout that matches your day of the week.

  2. No matter what it is - that is your workout.

  3. Make no excuses and perform to the best of your ability .

Ben Waters Ben Waters

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')

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Ben Waters Ben Waters

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)

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Ben Waters Ben Waters

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)

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Ben Waters Ben Waters

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

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Ben Waters Ben Waters

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

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