Strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.


This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.


We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).




A1 Floor Press 4 x 5/8

A2 KB Pulls 4 x 8

A3 KB Reverse Lunge 4 x 12

B1 Ring Pendulum 2 x 16

B2 Farmers Carry 2 x 2



Partner Workout

30 Burpee buy in – one partner bar hang while other works

5 Rounds:

30 Pushups

40 Sit Ups

50 Lunges

30 Burpee buy out – one partner bar hang while other works


#can only burpee once partner is on bar.




A1 Back squat 4 x 5/8

A2 Hamstring Ring Curls 4 x 8

A3 Partner Ball Tosses 4 x 8 r/l

B1 Push Press 3 x 5/8

B2 Negative Chins 3 x 5 – 5s lower


Cond: 4 Rounds

15 Plate GTOH

1 OH Lunge

2 length bear crawl




A1 Pullup 4 x 5/8

A2 SA Chest Press 4 x 8

A3 Pistol 4 x 5

B1 Pause Box Front Squat 3 x 5/8



Start with 800m run

10 burpees

1 Chin/1 Ring Row

9 burpees

2 chins/2 ring rows

And so on........until 1 burpee and 10 chins/ring rows.

Finish with 400m run




A1 BB Step Up 4 x 5/8

A2 Half Kneeling KB Press 4 x 5/8

Bodyweight circuit:

B1 Ring Split Squats 3 x 8

B2 L-sit 3 x 20-30s

B3 Breakdancer 3 x 10

B4 Side Plank 3 x 20-30s



100 Skip

10 Burpees
15 Kettlebell Swings

20 Hanging Knee Raises
25 Squats

100 Skip

25 Squats

20 Hanging Knee Raises

15 Kettlebell Swings

10 Burpees

100 Skip