Week 6


This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.


Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.


Have a look, and looking forward to seeing you all up the gym.



A1. Deadlift x 4/3/2/8

A2. Ring Dips 3 x 10

A3. Alternating Leg lowers 3 x 20


B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. Box pistols 3 x 8 r/l


Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill




6 min EMOM:

Wallball x 8

Ring Row x 8

Jump Lunge x 4 r/l


A1. Incline Bench 3 x 5/4/3/ as many reps as possible with 75% 5rep weight

A2. KB Pulls 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l


B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l


8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10




A1. Squat x 5/4/3/as many reps as possible with 75% 5rep weight

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l


B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Deficit Split squats 3 x 10 r/l



Hills – Run 4 from gym – take 30s rest in between



8 min AMRAP:

KB Swing x 15

Plate GTOH x 10

Ring row x 8

Push up x 6


A1. Pause Jammer Rev Lunge to press 3 x 8 r/l

A2. ½ Kneeling Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l


B1. Weighted Plank 2/3 x 30s

B2. SA Farmers Carry 2 x 3lengths


8 min EMOM:

Slam x 10

Burpee x 6-8




A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5


B1. TGU 3/2/1

B2. Pull up build to 2 RM


C 30/10 x 3 rounds


Jump Lunge

Pull throughs


KB Squat

Ring row