New 6 week cycle will start incorporating some more weightlifting techniques such as Olympic clean and snatch and some of their variations. This is a brilliant opportunity to add more exercises to what you already know which will also make you more powerful and also improve your body’s movement capabilities. They do come with a caveat of requiring patience however, but for 99% of members they will grow to be an exercise you relish as they are great total body movement and are the natural progression of functional movement, which DTF is all about.


Rep scheme for the big movements will follow the following rep scheme – week 1/2/3 will be 6/4/2 reps & weeks 4/5/6 will be 6/4/2. This will allow you retest your strength gains every 3 weeks.


Look forward to seeing everyone up the gym this week and getting started in this new 6 weeks.




1a Pause Back Squat + Squat 3 x 6 (2 pause + 6 normal)

1b Ring Fly 3 x 8

1c Partial Range Chins 3 x 5 at bottom & at top of movement

2a KB Swings 3 x 15

2b Box Jumps 3 x 3

3a Weighted Plank 2 x 1:00


Cond: 3 rounds

30 Lunges

20 Sit-ups

10 KB Push Press




Dowel Clean Progression warm-up

1a Power Clean (+ Push Press) 3 x 5

2a Bent Over Row 3 x 8

2b KB Chest press 3 x 8

2c Lying Wipers 3 x 8 r/l


Cond: Circuit 40/20


Ball Pick and toss

Ring Mountain Climbers




Plank Walkout

KB Swings

Sledgehammer hits

Hollow Hold




1a KB Pause Walking Lunges + normal 3 x 6+6

1bHamstring Ring Curls 4 x 8

2a Double KB Clean 3 x 8

2b Ring Body Saw on hands 3 x 8

2c Double KB Swing 3 x 10

2d Handstand Hold/Feet Elevated ring Plank 3 x 30s



Death by Burpees

1 on minute 1, 2 on min 2, 3 on min 3 and so on............until cant complete reps in minute




Dowel Snatch Progression warm-up

1a Snatch Pull + Power Snatch 3 x 5

2a Strict press 3 x 8

2b SA KB Row 3 x 8

2c Ring Jacknife oblique crunch 3 x 8 r/l



Cond: Partner Workout

50 wallball buy in – partner planks while other works

4 Rounds: Complete reps each but can’t move onto next exercise until both are done

15 KB Swings

15 Plate GTOH

15 Situps

50 wallball buy out – partner planks while other works




1a Sumo Deadlift 3 x 6

1b Ring Dips + hold 3 x 8 + 10-15s

1c Negative Pullups 3 x 5 – 3 sec lower

2a BB Bicep curl 3 x 21

2b Tricep Dips 3 x 15


Cond: BB Complex - 4 Rounds

4 BO Row

4 Push Press

4 Jump Squat

8 Pushup

200m run