50 x Hang Cleans @ 40kg
50 x Shoulder Press @ 40kg
50 x Pull Ups
50 x Dips
50 x Hanging Leg Raise
50 x Crunch @ 20kg
50 x Torsonator Power Twist @ 15kg
50 x Box Jumps
Row Intervals
30secs/30 rest
– 145m, 161, 160, 157, 151
20secs/20 rest
– 99m, 101, 98, 93, 99
10secs/10 rest
– 70m, 65, 55, 58, 64
6 x 500m row under 1:50 each
10km on spin bike
20mins of Skipping
Leg Press
Sets of 6reps working up to 3rep Max
200kg,250,280,300,320,340,360,3rep @ 380kg
20mins of Skipping
Chest Press
Sets of 3 reps until you can’t make 3reps.
100,110,120,130,140,150,160,165,167.5,170
Bent Over Row
Sets of 3 reps until you can’t make 3reps.
50,60,70,80,90,100,110,115,120,125
5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB
15mins on the Spin Bike
10 x 50 Medball Slams + 400m Run
Then
6 x 250m Row Sprints (30secs rest between)
am – Bodyweight
- 5 x 20 Pull Ups/Lying Pull Ups
- 5 x 20 Push Ups (varied-wide,narrow,3 point,Janda,Decline)
- 5 x 20 Hanging leg Raise/Twisting Hanging Leg Raise
pm – Cardio
- 6km run under 30mins
– 10mins on each exercise for max distance.
Row
Ride
Run
– 30min MMA Conditioning Circuit
8 x 400m Sprints
4 x 200m
2 x 100m
20km Bike ride
