Week 3 0f 6 where we will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).


The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees


This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.




A1 Speed Back Squat 4 x 6

A2 Box Jump 4 x 5

B1 Ring Dip / Push up 3 x 10

B2 Ring Pull up/ negative pull ups 3x 8

B3 Hollow hold 3 x 30- 45s

C1 Max effort bar hang


Cond: Partner Workout – cant move onto next exercise until both have completed set amount of reps each

25 Situps

50 Jump Lunges

150 Skips

15 Slams

150 Skips

50 Jump Lunges

25 Situps




A1 Seated strict press 4 x 8

A2 S/A Row 4 x 8 r/l

A3 Ball Slam 4 x 5

B1 KB Complex: KB Snatch + KB Clean + Press 3 x 5 r/l



5 Wallballs

10 Swings

5 Sit Ups


3min work

2min rest

2 min work

1 min rest

1 min work

30s rest

30s work

1 min rest

1 min work

2 min rest

2 min work




A1 BB Step-ups 4 x 6 r/l

A2 Jumps Squats 4 x 5

B1 S/A Ball push ups 3 x 6 r/l

B2 KB Pullovers 3 x 10

B3 Weighted V-up 3 x 15



Plate GTOH 20-10-5

Plate OH Lunge 20-10-5

Plate Over Burpees 20-10-5

Run 500m




A1 Pull-up 3 x max

A2 1/2 Kneeling press 3 x 8 r/l

A3 Plate chop 3 x 8 r/l

C1 BB Reverse Lunge 3 x 1min on/off


Cond: 40/20


KB Pulls


Hand Release Pushups

Ring Mountain Climbers

Ring Rows

Goblet squats




A1 Side Plank 1 x max r/l

B1 S/A Carry 3 x 2 L r/l

B2 Push up to ring jacknife 3 x 10

B3 Leg lifts 3 x 20

B1 KB Clean Thruster 3 x 10


Cond: Run