Week 1


This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

Have a look, and looking forward to seeing you all up the gym.




8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6


A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l


B1. Weighted Plank 3 x 30s

B2. S/A offset carry (BU KB) 3 x 3L r/l


8 min EMOM:

Slam x 10

Burpee x 6-8




A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16


B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l



Hills – Run 4 from gym – take 30s rest in between




8 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l


A1. Incline Bench 3 x 5/4/3/5

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l


B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l


8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 3 r/l

Hanging knees x 10




A1. Squat x 5/4/3/5

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l


B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l


Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill