Week 4

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.


i Turkish Get Up 3 x 2 r/l

A1. RFESS 3 x 6

A2. Chins 1 x max, Negative chins 2 x 5 – 5s lower

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10


4 turkish getups right

1 Hill Run

20 pushups

1 hill run

4 turkish getups left

1 hill run

20 pushups


i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. Weighted V-Sit Hold 3 x 30s

B1. Power Clean – 3 every 90s for 6 rounds

Cond: 6 Rounds of each exercise of 20s on/10s off before moving onto next.

Box jump

KB Swing



A1. Sumo Deadlift 3 x 6

A2. Russian Twist 3 x 20

A3. Banded crab steps 2 x 8 r/l


40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus - circuit 40/20

Ring Jacknifes

Ring Plank



Spiderman Plank

Bar Hang



i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. S/A KB Sit up 3 x 8 r/l

C1. KB Swing 3 x 15

C2. Hollow hold 3 x 30s

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10


A1. FR KB Step ups 3 x 6 r/l

A2. Ring Rollouts

B1. Strict Press 3 x 6

B2. Partner Plank pulls 3 x 8 r/l

B3. Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond: 10min AMRAP

5 KB Clean right

5 KB Front Squat right

5 KB Push Press right

10 Squat Jumps

5 KB Clean left

5 KB Front Squat left

5 KB Push Press left

10 Situps