IMPROVE OVERALL FITNESS

What is RIR?

WORKOUT 14

Part A - Squat + Pull
6 sets - 120 secs rest between sets
2 Barbell Back Squat - 1RIR
2 Weighted Pull Ups - 1RIR

Part B - Conditioning
For Time: 4 Rounds
21 Calorie Row
15 Kettlebell Front Squat
9 Burpees

(Aim to pace each round the same, speeding up towards the end. Pick a weight that makes you second guess whether you can complete the front squats unbroken.)

Part C - Squat, Pull + Core
4 sets - 90 secs rest between sets
8 Dumbbell Goblet Squat - 2RIR
12 Single Arm Dumbbell Row - 2RIR
8 Strict Toes to Bar - Body Weight

WORKOUT 13

Part A - Hinge + Press
4 sets - 120 secs rest between sets
8 Barbell Deadlift - 2RIR
16 Dumbbell Floor Press - 2RIR

Part B - Conditioning
3 x 4 Minute AMRAP
As Many Reps As Possible in 4 Minutes
6 Devils Press
12 Calorie Bike
24 Wall Balls
4 Min rest between AMRAPs

(Aim for 2 plus rounds each AMRAP. Don't save yourself, give an all out effort each round. Pick a weight that you can keep moving.)

Part C - Press, Hinge + Core
4 sets - 90 secs rest between sets
8 Barbell Incline Bench Press - 2RIR
12 (each leg) Single Leg Dumbbell Deadlift - 2RIR
60 second Hollow Hold - Body Weight

WORKOUT 12

Part A - Hinge
5 sets - 90 secs rest between sets
5 Barbell Hip Thrust - 0RIR

Part B - Split + Hinge
4 sets - 90 secs rest between sets
20 Barbell Step Ups - 2RIR
12 Kettlebell Single Leg Deadlift

Part C - Conditioning
6 Rounds:
20 secs max sprint assault bike, 80 secs rest between efforts

(All out sprint every round, leave nothing in the tank.)

WORKOUT 11

Part A - Push
7 sets - 2 min rest between sets
2 Barbell Bench Press - 1RIR

Part B - Conditioning
8 Minute AMRAP
(As Many Rounds As Possible in 8 Minutes)
8 Dumbbell Power Snatch
8 Toes to Bar
16 Calorie Row

(Try and maintain unbroken sets on both the snatch and toes to bar. Pace the row so as when you reach 16 calories you can get off the rower and start the power snatches within 5-10s.)

Part C - Split, Accessories + Core
3 sets - 90 secs rest between sets
15 (each arm) Single Arm Dumbbell Push Press - 2RIR
20 Tricep Push Down - 2RIR
25 Hollow Rock - Body Weight

WORKOUT 10

Part A - Pull
5 sets - 60 secs rest between sets
6 Barbell Pendlay Row - 0RIR

Part B - Conditioning
E3MOM for 18 minutes
(Every 3 Minutes on the 3 Minutes)
200 metre run
15 Kettlebell Swings
10 Box Jumps
NOTE: All in the same 3 minute window

(Sprint each round to earn as much rest as possible. Ensure you get a minimum 60s rest on the first round and adjust the run accordly.)

Part C - Split, Accessories + Carry
4 sets - 120 secs rest between sets
10 (each arm) Single Arm Seated Row - 2RIR
15 Dumbbell Arm Curl - 2RIR
50 metre Dumbbell Front Rack Carry - 2RIR

WORKOUT 09

Part A - Squat
2 Waves of:
7 Reps, 2 min rest
5 Reps, 2 min rest
3 Reps, 2 min rest
NOTE: Increase weight each set and wave.

Part B - Conditioning
For Time - 4 Rounds:
44 Double Unders
33 Wall Balls
22 Calorie Ski Erg

(Aim for sustained pace across all rounds, try and finish as fast as you started)

Part C - Split, Accessories + Core
4 sets - 90 secs rest between sets
8 (each side) Dumbbell Rear Elevated Split Squat - 1RIR
12 Barbell Hip Thrust - 3RIR
15 Dumbbell Weighted Sit Up - 3RIR

WORKOUT 08

Part A - Pull
10 Sets - 60 seconds Rest Between Sets
1 Weighted Pull Up - 1RIR

Part B - Conditioning
For Time:
100 Double Unders
80 Wall Balls
60 Calorie Row
40 TRX Row
20 Deadball Over Shoulder

(This is about pacing, break the sets up as you need to ensure that you don't max out early. This is a long one!)

Part C - Push, Arms + Core
4 sets - 60 secs rest between sets
12 Push Ups - 2RIR
20 Dumbbell Seated Hammer Curl - 2RIR
45 Second Hollow Hold - 2RIR

WORKOUT 07

Part A - Hinge
5 Sets - 90 seconds Rest Between Sets
5 Barbell Sumo Deadlift - 1RIR

Part B - Conditioning
16 min EMOM
(Every Minute On the Minute for 16 Minutes)
1st minute - 200 metre run
2nd minute - 15 Slam Balls
3rd minute - 10 Burpees
4th minute - Rest

(This is about repeatable efforts, aim to finish each block of work between 35-45s allowing a small amount of rest. Alter the work amounts to achieve this.)

Part C - Push, Squat + Carry
4 sets - 60 secs rest between sets
8 Dumbbell Incline Bench Press - 2RIR
8 Dumbbell Front Rack Squat - 2RIR
50 metre Dumbbell Front Rack Carry - 2RIR

WORKOUT 06

Part A - Push
6 Sets - 90 seconds Rest Between Sets
6 Dumbbell Push Press - 0RIR
(Build across sets to find heavy set for the day)

Part B - Conditioning
12 Minute AMRP
(As Many Rounds As Possible in 12 mins)
12 Box Jumps, 8 Dumbbell Front Squats, 4 Dumbbell Thrusters

(Pace the box jumps so that you can try and hold onto the dumbbells for the full complex without putting them down. Pick a weight that you can complete the first round unbroken and try and hold on from there)

Part C - Hinge, Pull + Core
4 sets - 60 secs rest between sets
15 Dubbell Deadlift - 2RIR
10 Barbell Pendlay Row - 2RIR
15 V Snaps - Body Weight

WORKOUT 05

Part A - Squat
8 Sets - 90 seconds Rest Between Sets
2 Barbell Back Squat - 2RIR

Part B - Conditioning
6 Rounds
15 Kettlebell Swings, 20 seconds Assault Bike Sprint, 2 Minute Rest

(Attack each rounds as hard as you can and try to hold onto the same intensity on the bike from round to round. pick a weight that allows you to perform the KB swings unbroken))

Part C - Pull, Split, Carry
4 sets - 60 secs rest between sets
8 Dumbbell Single Arm Row - 2RIR
12 (6 each leg) Dumbbell Step Up - 2RIR
50m Dumbbell Farmer Carry - 2RIR

WORKOUT 04

Part A - Pull
8 Sets - 60 seconds Rest Between Sets
2 Weighted Pull Ups - 1RIR

Part B - Conditioning
For Time: 100m Sled Push, 1000m Run

(Go hard from the start and try and hold onto a fast pace for the run. Pick a weight on the sled that allows you to move quickly with little rest.))

Part C - Hinge, Push + Core
4 sets - 60 secs rest between sets
8 (Per Leg) Single Leg Deadlift - 2RIR
12 Standing Cable Chest Fly - 2RIR
15 V Snap - 2RIR

WORKOUT 03

Part A - Hinge
4 Sets - 90 seconds Rest Between Sets
4 Barbell Deadlift - 1RIR

Part B - Conditioning
3 x 3 Minute AMRAP
(As Many Rounds As Possible in 3 Minutes With 2 Minute Rest Between Sets)
8 Deadball Over Shoulder
16 TRX Row
Max Distance Row In Remaining Time

(These are 100% effort blocks of 3 minutes! Leave nothing in the tank because you have the 2mins between to get your breath back. pick a deadball weight that allows you to do the 8 deadball over in under 60s)

Part C - Push, Squat + Carry
4 sets - 60 secs rest between sets
10 Standing Dumbell Shoulder Press - 2RIR
10 Deadball Squat - 2RIR
50 metre Deadball Carry - 2RIR

WORKOUT 02

Part A - Push
3 sets - 90 secs rest between sets
5 Barbell Bench Press - 1RIR
2 Sets - 90 secs rest between sets
2 Barbell Bench Press - 1RIR

Part B - Conditioning
12 Min AMRAP
(As Many Round As Possible in 12 Mins)
3 Pull Ups, 3 Dips, 3 Calorie Bike
6 Pull Ups, 6 Dips, 6 Calorie Bike
9 Pull Ups, 9 Dips, 9 Calorie Bike
12 Pull Ups, 12 Dips, 12 Calorie Bike
15 Pull Ups, 15 Dips, 15 Calorie Bike
etc.

(Try to stay unbroken for as long as you can for each set of pull ups and dips. Once you can no longer go unbroken, break the sets into amounts that allow you to keep moving, with no more than 5s rest between. Pace the bike so that you can get straight back to work of the pull ups when done.)

Part C - Squat, Pull + Core
4 sets - 60 secs rest between sets
8 (Per Leg) Dumbbell Rear Foot Elevated Split Squat - 2RIR
15 (Per Arm) Single Arm Lat Pull Down - 2RIR
20 sec Hanging L Sit

WORKOUT 01

Part A - Squat
6 sets - 90 secs rest between sets
3 Barbell Front Squats - 1RIR

Part B - Conditioning
For time: 600m run, 21 Kettlebell Swings, 21 Box Jumps,
400m run, 18 Kettlebell Swings, 18 Box Jumps,
200m run, 15 Kettlebell Swings, 15 Box Jumps

(This is all about pacing! Try to finish the workout at the same pace you start.)

Part C - Pull, Hinge & Carry
4 sets - 60 secs rest between sets
12 Neutral Grip Seated Row - 2RIR
8 Dumbbell Stiff Leg Deadlift - 2RIR
50m Dumbell Front Rack Carry - 2RIR