Week 3:


In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.


Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.


Have a look and set some goals!




A. Deadlift 2 every 60s x 10 mins (approx 85% 3 RM)


B1. RFESS 3 x 5 r/l

B2. BB Strict Press 3 x 5



10 min

Partner Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 60s

30/10 X 4 each


Ring Row




A1. OHS/FS x 6/4/2

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l


B1. KB Chest Press 3 x 10 r/l alternating

B2. Chins 3 x 5 (drop set after last set to suit)


Cond: 8 min AMRAP

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)





A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)


B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5


Cond: 10 mins ascending – start at 3

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l


Sit up




A. Bench 2 every 60s x 10 min (approx 90% 3RM)


B1.KB RDL 3 x 8

B2.Ring flutters 3 x 16

B3.Reverse crunch 3 x 12


Cond: 3 rounds 45/15,40/20, 35/25




Jump Lunge

Ring Row