For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.


Also, there will be a focus on progressing people’s proficiency with the Kettlebells.


This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.





A1 Squat 4 x 3

A2 Deadstop Swings + Broadjump 4 x 3 + 1

B1 Floor Press 3 x 8 (3 sec pause)

B2 Ring/Plate Reverse Fly 3 x 8



3min AMRAP

5 KB Thrusters

5 Box Jumps

5 Pushups

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s rest





A1 Bent Over BB Row 4 x 6

A2 Ring Archer Pushup 4 x 8

A3 Partner Band Plank Pulls 4 x 8

B1 SA OH KB Split Squat 3 x 6



50 OH Plate Lunges
40 Wallballs
30 Kettlebell Swings
20 Ring Rows

10 Hanging Knee Raises





- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work



100/150 Skip

20-18-16..........2 KB Swings

2-4-6-8...........20 Jump Squats

100/150 Skip




A1 Behind the Neck Push Press 4 x 11

A2 Chins 4 x 5 (8 if banded) + 15s hold

A3 Plate Around the worlds 4 x 8 r/l

B1 Plate/BB OH Lunge/OH Squat 3 x 8


Cond: 50/10, 45/15, 40/20


Bear Crawls

Bar Hangs




A1 Deadlifts 4 x 3

A2 Pistol progressions 4 x 5

B1 KB Pulls 3 x 8 r/l

B2 L sit Progressions 3 x 20s

B3 SL Box Glute Bridges 3 x 8 r/l


Cond: 2 min rounds

8 pushups

8 Box jumps

8 SitUps

Increase reps by 2 per round until you can’t finish in the 2 min time period