WORKOUT 1
1
10-minute row at 2:10/500
2
17 sets of
10 push-ups & 3 pull-ups
All with perfect form – you want your chest to touch the floor while keeping your elbows tucked in and body in a straight line.
3
8 x 10 front squats – chase each set with 5 bar hang L-Sits
2 seconds up, 2 second hold, 2 seconds down into a dead hang.
4
20 rounds of 30 seconds on 90 seconds “off” row
During each round, increase distance rowed by 1 metre, starting at 146 ending at 165 metres. Perform 10 strict push-ups in the rest period.
WORKOUT 2
1
10-minute row at 2:10/500
2
20-minute push-up test
For 20 minutes perform 2/3/4 strict push-ups every 15 seconds on a running clock.
3
3 supersets with a 30kg barbell:
5 seated behind-the-back wide-grip presses
5 seated behind-the-back close-grip presses
5 seated strict presses
5 seated Bradford presses
5 standing push presses
4
Ball Slam to Hell with a 10kg medicine ball
3 ball slams in the first minute;
6 ball slams in the second minute;
9 ball slams the third minute – all the way up to 30 ball slams in the tenth minute.
5
Row to Hell
500, 400, 300, 200 and 100 row for time, with rest equal to work
WORKOUT 3
1
10-minute ski at 2:15/500
2
10 bodyweight sets
10 push-ups
10 air squats
5 pull-ups
3
5 sets of bench press complex
5 bench press reps at 60kg, followed immediately by middle to top reps to failure, followed immediately by 15-30 second hold.
4
30-minute ski erg broken into 250 pieces. Each 250 piece at between 2:15 and 2:20/500 pace.
At the end of each 250 piece alternate between: 20 strict push-ups
15 dips
10 x hammer curls / 10 x drag curls
WORKOUT 4
1
10-minute row at 2:10/500
2
3 bodyweight sets
5 wall squats
10 air squats
20 forward lunges
20 backwards lunges
10 push-ups
3 5 sets of Cluster Squats
1 set consists of:
2 front squats at 80kg
2 back squats at 80kg
3 front squats at 70kg
3 back squats at 70kg
5 front squats at 60kg
5 back squats at 60kg
Rest 4 minutes between sets.
4
The Pirate Metcon
5-min row at 2:15/500
3 x 10 overhead squats at 40kg
5-min ski at 2:20/500
3 x 10 man-maker at 5kg
5-min row at 2:15/500
5 x dead hang L-Sit
5-min ski at 2:20/500
2-min plank hold + 1 minute rest
2-min front lateral raise hold
5-min row at 2:15/500
10 broad jump burpees
5-min ski at 2:20/500
