Cycle 18 Week 5

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.


i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

B1. Tall kneeling Jammer Press 3 x 10 r/l

B2. Chins 3 x 6


Partner workout – every second min everyone has to do 3 burpees

20 Bear Crawls

60 Ring Rows/30 Pullups

100 Squats


A1. Strict Press + Push Press 4 x 5+5

A2. Band Pullaparts 4 x 15

B1. Landmine 3 x 20

B2. Ring Hamstring curl 3 x 10

Cond: Hill Runs

4 x green gate

4 x short


i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

A1. Squat (every 2 mins for 10 mins) x 4

B1. TGU (1/2 + Full) 3 x 2 r/l

Cond: 45/15


Goblet squat

Plank walkout




Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber


A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

B1. Supinated BB BO Row 3 x 10

B2. 1/2 kneeling KB Press 3 x 8 r/l


3 rounds

30 Lunges – lunge with same weight as push press

20 Sit-ups

10 Push Press r/l


A1. Deadlift (every 2 mins for 10 mins) x 4

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

C1. Weighted Plank x 60/45/30s

Cond: 20s on/10s off – 6 Rounds each before switching

Ball Slams


KB Swing