Program 1

Program bias: General Coniditioning

– Gym Based Program

Program duration: Approx. 1.15hour

Program frequency: Can be done up to 4x p/week

Program Level of Intensity: The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout. This is an extremely difficult workout if done properly.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

Rest times: 1 minute max between exercises. 2 minutes max between sets.

 

Superset 1

Pyramid superset of squat jumps, push ups, sit ups – from 10 to 1 rep.

600m sprint

Dynamic bar lifts (30m distance)

20 Burpees

Dynamic bar lifts back

50 sit ups

 

Superset 2

Superset – Clean and press, Bent over rows, Deadlifts – 10 reps each – 5 min duration.

600m sprint

Dynamic bar lifts (30m distance)

20 Burpees

Dynamic bar lifts back

50 sit ups

 

Superset 3

Pyramid superset of clean and press, high jumps, deadlifts, 1 legged squats, bent over rows – from 10 to 1 rep.

600m sprint

Dynamic bar lifts (30m distance)

20 Burpees

Dynamic bar lifts back

50 sit ups

Program 2

Program bias: General Coniditioning

– Gym Based Program

Program duration: Approx. 1hour

Program frequency: Can be done up to 4x p/week

Program Level of Intensity: The heavy you lift, the harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

Cardio: 10min on Treadmill

Rest times: 1 minute between exercises. 2 minutes between sets.

 

Superset 1

Deadlifts – 3×10

Bench Press – 3×10

Kettlebell swings – 3×20

 

Superset 2

Chin Ups – 3×10

Burpees – 3×10

Push ups – 3xMax

 

Superset 3

Squats – 3×10

Hanging Leg Raises – 3×10

Mountain Climbers – 3×30