Week 4 0f 6 where we will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees


This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.




A1 Back Squat 1 x 5/10/20

B1 Ring Archer Pushup 3 x 10

B2 Negative Chins 3 x 5 – 5s lower

B3 SL Standing Rollout 3 x 8


Cond: 10 Mins Ascending Ladder

KB Pu’s

KB Thruster

Plank Walkout




A1 Push Press 4 x 6

A2 Push Press Wallball 4 x 6

A3 SA Ring Row 4 x 8 r/l

B1 KB Complex: SA KB Bottoms Up Press + Clean + Swing 3 x 5r/l


Cond: Tabata – 3mins & 1 min rest between stations


Plate GTOH


Bear Crawl




A1KB walking Lunges 4 x 10

A2 KB Eccentric Loaded Jump Squats 4 x 5

B1 KB SA Pushups 3 x 6r/l

B2 KB SA Situp 3 x 8r/l

B3 KB Twist & Press 3 x 8


Cond: 2 Teams

30 Rope Slams

200m run

10 pushups

10 Knee – elbow Crunch

5 Burpees

200m run

10 Pushups

10 Knee – elbow Crunch

5 Burpees

200m run

30 Rope Slams




A1 Farmers carry 2 x 6 l

B1 Ring Row 4 x 10

B2 SA Alternating KB Chest press 4 x 16

B3 Superman Holds 4 x 5 r/l (3 sec hold)

C1 KB Swings 3 x 20



1 Hill Run

5 Rounds: 5 Pushups

10 Swings

5 rows/chins

1 Hill Run