Cycle 22 Week 4


Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.


Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).


Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.


Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.





A1. Weighted Plate Ring Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max


B1. S/L BB RDL 3 x 6 r/l

B2. Half Kneeling S/A OH KB Press 3 x 10 r/l


C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10


Cond: 30/30 (stay on for 2 go's of each exercise)

2 burpees after each 30s of work

KB Thruster

Ring Row

Jump Lunges

Elbow-Hand Plank




A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 4 x 12


Cond: Tabata x 6 rounds

KB Rev Lunge

Hanging Knee Raises

Ring Chest Flys


Cond: 8 mins

Alt 30/30, 40/20






A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4


B1. Hip Thrust 2 x 15

B2. Plate Around the Worlds 2 x 8 e/s


Cond: 15 mins


8 min: 45/15


Sit up

Squat Jump

Mountain Climbers

Ladder walk


KB Swing

Ring Jacknife


rest 2 mins


5 min


Slams x 8 each

Wallball x 8 each




A1. Push Press x 3/3/3/ 10+


B1. BB Step up 3 x 6 r/l


C1. Underhand BO Row x 8/8/8/15+



Partner workout – every second min everyone has to do 3 burpees


20 Bear Crawls

60 Ring Rows/30 Pullups

100 Squats




8 hill runs

Alternate between short hills and hill runs to green gate.


Front Squat 4 x 6

Negative Chins 4 x 5


Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10