Week 4:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!




1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b SL RDL 3 x 6 r/l

1c Couch Stretch 2 x 60s r/l

2a Pullup + hold 3 x 5 (5 sec hold at top of each rep)

2b Farmers carry 3 x 4


Cond: 10 min AMRAP
100 skips
30 BW squats
20 KB Swings
10 Dips/Pushups




1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b SA KB Rows 3 x 10 r/l

1c Banded Lat stretch 2 x 60s r/l

2a Front Racked KB reverse lunge 3 x 12

2b Floor wipers 3 x 6 r/l

2c Ring Plank 3 x 30s


Cond: Partner Workout







1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Ring Body Saw (hands) 3 x 10

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20


Cond: 4 x 90s rounds – rest 60s between rounds

15 Swings

10 Plate GTOH

5 Burpees

Finish remaining time in plank




1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Neg. Ring rows 3 x 8

1c Banded hamstring 2 x 60s r/l

2a Front racked KB squat 3 x 10

2b Plate around the worlds 3 x 6 r/l

2c Pause bear crawl (3sec) 3 x 1L


Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank


Ladder Walk



Elbow-Hand Plank

Bar Hang

Jump Squats




1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b S/A Sit-up 3 x 6 r/l

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 8

2b KB PuPu's 3 x 10



4min AMRAP Wallballs

straight into

Alternating Tabata (20s on/10s off)