Cycle 18 Week 4


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. Half Kneeling Jammer Press 3 x 10 r/l

B2. Pause Chins 3 x 6


Cond: Every min for 9 Rounds

5 Burpees

10 Pushups

10 squats


Plank for duration of min 5.




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

A2. Tempo Ring Row 4 x 8


B1. KB RDL 3 x 8

B2. Landmine 3 x 20

B3. S/A KB Hold 3 x 30s


Cond: Hill Runs

2 x Long to house entrance

4 x short hills

1 x green gate




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. BB BO Row 3 x 12

B2. Split Stance SA KB Press 3 x 10 r/l



1 Hill run buy in

Then 4 Rounds:

10 Plate GTOH

10 Plate OH Lunge


20 Burpees buy out





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: 5 Rounds for time


50 Skips

10 SA KB Thrusters r/l

10 V-Sits

10 Ring Rows/5 Chins