Week 4


The first week of our new cycle commences on Monday Nov 20th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.


Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.


Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.


Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.




A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5


Complete 50 reps:

BB Front Squat


Push ups

KB Swing



Ring Rows



A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8


B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8


Wall sit from min 7-8 then return to current round



A Deadlift – 2 reps EMOM x 6 min


B1. Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Ring Fallouts 2 x 8


C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max


Cond: Circuit 50s/10s – 2 Rounds


KB PuPu or just Pulls


Bear Crawl



A1. S/L Squat from box 3 x 6 r/l

A2. Split Stance Jammer Press 3 x 10 r/l

A3. Split Stance Landmine 3 x 8 r/l


B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15


Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period





A1. RFESS 3 x 15/10/5 r/l


B1. Floor Press 3 x 6

B2. Ring Chest Flys 3 x 10

B3. Push up plank 3 x 60s


C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15



8mins EMOTM (every min on the min)

5 pushups

10 rows

15 squat jumps

- Plank in remaining time after the even mins...0,2,4....