Week 4.

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.


Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.


We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!




Turkish Get-up W-up

1a Squat 3 x 5/4/3 + 10

1b KB RDL 3 x 8

2a Ring Dips/Pushups 3 x 8

2b SA KB Carry 3 x 2l

2c Ring Rollouts 3 x 8


Cond: 80 Wallballs

1 Hill run after 40 and 1 hill run after 80




1a Push press 3 x 6 + 12

1b Pull-ups + Neg ring rows 3 x 6 + 4

2a Front racked KB Lunge 3 x 6 r/l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg


Cond: 10min AMRAP

100m Farmers carry

10 KB Pushups

10 Hanging Knee Raises

10 Squats




1a BB Thruster 3 x 6+12

1b Ring jacknife 3 x 10

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 8

3b Alternating skullcrushers + close grip press 3 x 5+5



Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM


Cond: Circuit 40/20

Burpee Ball Slams

Ring Jacknifes

Ring rows




Russian Twists

KB Get Ups

Ladder walk

Double KB Cleans




1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a BB Good Mornings 3 x 8

2b Depth Jumps 3 x 3



8/6/4/2 KB Man Makers

25/50/75/100 Skipping




1a Deadlift 3 x 5/4/3 + 10

1b KB PuPu 3 x 6 r/l

2a KB Swing 2 x 90/60s

3a Plate Sit-ups 2 x 12

3b Weighted Russian Twists 2 x 16

3c Alternating Leg Lowers 2 x 16



Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5


Cond: 10 min AMRAP

15 Plate GTOH

15 Sit Ups

5 Plate Over Burpees