Cycle 24 Week 4

A back to basics sort of program for the next 6 weeks folks.


What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.


Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.


Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.


We’re looking forward to this one!



Core circuit: 2 Rounds

Deadbug x 16

Landmine x 16

S/L RDL x 6 r/l

Hanging leg raise x 10


B1. BB Rev Lunge 3 x 6 r/l

B2. Chins 3 x max

B3. Split Stance OH Press 3 x 10 r/l



15 Burpees


5 Rounds:

KB Swing x10

Sit up x 10


15 burpees




A1. RDL 2 x 8

A2. KB Swing 2 x 15


B. Deadlift 2 x 5


C Upper Body Circuit (10 mins timed)

KB PuPus x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Rows x 12



30/30 X 4

KB Thruster


1 hill to finish



Core Circuit: 2 Rounds

Hollow hold + rocks x 20s + 10

Standing Ring fallouts x 10

S/L Box Glute Bridge x 10 r/l


B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max


C1 Push Press 3 x 5


Cond: 3 x 2 min rounds with 60s rest
Wallball x 8

Jump Lunge x 8

Push up x 8
Rest 60s





A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)


B. Back Squat x 20 RM – start @ 60% 3RM


Cond: Tabata 6 mins

Plate GTOH

Plate Squat

Plate Rev Lunge

Rest 2 mins


5 min AMRAP

KB C+P x 5 r/l

Chin/Ring Row x 5/8





A1. Front Squat 5 x 2

A2. Box Jump 5 x 4


B1. KB Clean & Press 3 x 10



5 mins – Partner Man makers

Rest 1 min

2 rounds 40/20