Isometric 1

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.

(8 minutes)

 

Isometric: 6 second-rep x 6 sets with 1 min rests (RPE ~9)

Monday on Low & Friday on High positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

 

Wednesday on Medium positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

 

Finisher & Cool-down:

24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)

90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)

Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 2.

Hinge, Press, Squat, & Pull Circuit (5z)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5y)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume

Hinge, Press, Squat, & Pull Circuit (5x)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5w)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5v)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5u)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5t)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5s)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5r)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5q)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5p)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5o)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5n)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5m)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5l)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5k)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5j)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5i)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5h)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,

Wed - 48kg singles or 24kg doubles x 4,

Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Overhead Press (seesaw or double)

3. Front Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.