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.

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