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Running Group

PHASE ONE

Running

Week 1

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Monday

Warm Up

4x

10 Scapula Retractions

20 second hanging hold

6 Plate lower back release

Strength

Back Squat

1x15 @10%

3x10 @55%

Power

Clean and Jerk

1x5 @10%

3x3 @50%

2x2 @75%

2x2 @82%

2x1 @92%

Strength

Bench Press

1x10 @barbell

4x8 @67%

Accessories

Abs 3 rounds 

25 V-ups

7 TTB's

Afternoon Run

5000m

Tuesday

Warm Up

3x

15 Cal Row

30 second handstand hold 

Strength

Barbell Shoulder Press

4x15 @40%

Metcon

3 rounds for time

10 DB clean and jerks 22.5kg

10 push ups

Accessories

Rope Face Pull

4x12

Lateral Machine Raise

4x12

Chest Fly

4x12

Dips

4x8

Tricep Push Down

4x15

EZ bar skull crusher

3x10

Abs

50 Machine Crunches

Wednesday

Warm Up

4x

10 push ups

5 Pull ups

Biceps

EZ Bar Curl

4x10

Crossfit Class

EMOM 20

15 Cal Row

15 Toes To Bar

60' Carpet Sled Pull 80kg

Accessory

3 sets

30 second single leg wall sit

10 single leg glute bridge

Run

5000m run

Thursday

Warm Up

3x

15 Squats

10 Hyperextensions

3 Explosive Jumps

Strength

Front Squat

1x15 @barbell

2x2 @60%

2x2 @70%

2x2 @75%

2x2 @80%

Hamstrings

3 Rounds

20 Hyperextensions

10 DB Stiff Hamstring

5 Burpees

Handstand Work

Hollow Hold

4x35 seconds

Handstand Wall Hollow Holds

4x30 seconds

Handstand Attempts

5 Rounds

Friday

Warm Up

Build 30 pull ups

Back

Trap Raise

3x16

Lat Pull Down - Wide

4x10

T-Bar Row

4x8

Bar Lat Pull Over

4x15

Lat Pull Over Dumbbell

4x10

Biceps

Machine Curl

5x10

Cable Curl

3x15

Calves

Seated Calf Raise

5x10

Speed Work

10x100m Speed run, walk 100m

Saturday

Warm Up

2:00 Jog + Stretch

Long Run

6.5km

Sunday

Warm Up

1km Row

Accessories

Hip Adduction

4x15

Hip Abduction

4x15

Barbell Curl

4x8

Tricep Iso Machine

4x10

 + loads of other fun

Warm Down

2km Bike Ride

Week 2

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Monday

Warm Up

4x

10 Scapula Retractions

20 second hanging hold

6 Plate lower back release

Power

Clean and Jerk

1x5 @10%

3x3 @55%

2x2 @80%

2x2 @85%

2x1 @95%

Strength

Bench Press

1x10 @barbell

4x7 @71%

Accessories

Abs 5 rounds 

15 V-ups

5 TTB's

Morning Run

5km

Tuesday

Warm Up

5x

15 Cal Row

30 second handstand hold 

Strength

Barbell Shoulder Press

4x12 @45%

Accessories

Rope Face Pull

4x12

Lateral Machine Raise

4x12

Chest Fly

4x12

Dips

4x8

Tricep Push Down

4x15

EZ bar skull crusher

3x10

Abs

50 Machine Crunches

Wednesday

Warm Up

4x

10 push ups

5 Pull ups

10 cal SkiErg

Biceps

EZ Bar Curl

5x10

Cable curl

5x12

Accessory

3 sets

30 second single leg wall sit

10 single leg glute bridge

Run

6km run

1km warm up, 4x500m sub 5:45 pace, 500m walk, 1km warm down

Thursday

Warm Up

3x

15 Squats

10 Hyperextensions

3 Explosive Jumps

Crossfit Workout

5 Sets

2 Power Cleans + 1 Push Jerk

3 Sets go every 5:00

40 Cal Machine

Max Unbroken SHSPU

Every Rep = 3 Seconds off set time, 4:22

Friday

Warm Up

Build 30 pull ups

Back

Trap Raise

3x16

Lat Pull Down - Wide

4x10

T-Bar Row

4x8

Bar Lat Pull Over

4x15

Lat Pull Over Dumbbell

4x10

Biceps

Machine Curl

5x10

Cable Curl

3x15

Calves

Seated Calf Raise

5x10

Speed Work

10x100m Speed run, walk 100m

Saturday

No Workout

Sunday

Warm Up

2:00 Jog + Stretch

Long Run

6km (Supposed to be 8km but mental and time commitments cut this short)

Week 3

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Monday

Warm Up

4x

10 Scapula Retractions

20 second hanging hold

6 Plate lower back release

Power

Hang Snatch

1x5 @10%

3x3 @55%

5x3 @65%

Overhead Squat

3x3 @75%

Strength

Bench Press

1x10 @barbell

4x9 @65%

Accessories

Abs 5 rounds 

15 V-ups

5 TTB's

Morning Run

6km

Tuesday

Warm Up

6x

14 Cal Row

30 second handstand hold 

Strength

Barbell Shoulder Press

4x12 @50%

Accessories

Rope Face Pull

4x12

Lateral Machine Raise

4x12

Chest Fly

4x12

Dips

4x8

Tricep Push Down

4x15

EZ bar skull crusher

3x10

Abs

50 Machine Crunches

Wednesday

Warm Up

4x

10 push ups

5 Pull ups

Deadlifts

5x8

Biceps

EZ Bar Curl

5x10

Handstand Work

Play

Run

6km run

1km warm up, 4x500m sub 5:45 pace, 500m walk, 1km warm down

Thursday

Crossfit Workout

Deadlift build to heavy 3 reps

Metcon 15 AMRAP

200m Run

10 DB Snatch

10 Wall Ball Sit Ups

Friday

Back

Trap Raise

3x16

Lat Pull Down - Wide

4x10

T-Bar Row

4x8

Bar Lat Pull Over

4x15

Lat Pull Over Dumbbell

4x10

Biceps

Machine Curl

5x10

Cable Curl

3x15

Calves

Seated Calf Raise

5x10

Speed Work

10x100m Speed run, walk 100m

Saturday

No Workout (friends Wedding) No Run

Sunday

No Workout

Week 4

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All Week

Week off - Sickness in the family and with myself threw everything out the window this week

Week 5

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Monday

Warm Up

4x

10 Scapula Retractions

20 second hanging hold

6 Plate lower back release

Power

Deadlift

1x5 @10%

5x5 @70%

Paused Front Squat

1x8 w/ Bar

3x3 @75%

2x8 @50%

Strength

Bench Press

1x10 @barbell

4x10 @65%

Accessories

Abs 5 rounds 

15 V-ups

6 TTB's

Afternoon Run

7km (only managed 2km, which was honestly easy but constraints elsewhere)

Tuesday

Warm Up

5x

15 Cal Bike

30 second full squat hold 

Strength

Machine Shoulder Press

4x12 @50%

Accessories

Rope Face Pull

4x20

Lateral Machine Raise

4x12

Chest Incline DB Fly

4x12

Tricep Push Down

4x15

Single Arm Tricep Extension

3x10

Abs

50 Machine Crunches

Run

1km (This felt difficult in the sense of just how sick I still am)

Wednesday

Warm Up

4x

10 push ups

5 Ring Pull ups

Velocity

Back Squat

4x3 @ 40%

4x3 @ 50%

Core Circuit

5 Rounds

20 Sit Ups

15 Hyper Extension

10 V Ups

Morning Run

8km run (1km warm up, but time and honestly still sickness just kept me to 2km, although pace was better at sub 5:00 but gosh still a long road with this flu and timing)

Thursday

Velocity

Barbell Bench

1x10

5x5 @ 80kg

Accessories

Hip Abduction/Adduction

4x15

Calf Raise

4x20

Slow Shoulder Press

4x15

Slow Chest Flys

4x10

Run

2km (easy run felt good too)

Friday

Back

Trap Raise

3x16

Lat Pull Down - Wide

4x10

T-Bar Row

4x8

Bar Lat Pull Over

4x15

Lat Pull Over Dumbbell

4x10

Biceps

Machine Curl

5x10

Cable Curl

3x15

Calves

Seated Calf Raise

5x10

Speed Work

10x200m Speed run, walk 100m

Saturday

Morning runs

1 Mile at speed (4:41min/km)

then

2km slower (4:51min/km)

Sunday

Metcon

4 Rounds

400m run

10 Toe to ring

40m Farmers Walk

20 Sit Ups

Power

Pyramid Pause Squats (190x2 top set)

Week 6

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Monday

Warm Up

4x

10 Scapula Retractions

20 second hanging hold

6 Plate lower back release

Power

Deadlift

1x5 @10%

5x3 @75%

Strength

Bench Press

1x10 @barbell

6x12 @45%

Accessories

Abs 5 rounds 

15 V-ups

10 Decline Sit-Ups

Afternoon Run

7km

Tuesday

Warm Up

5x

15 Cal Bike

30 second full squat hold 

Strength

Machine Shoulder Press

4x12 @70%

Accessories

Rope Face Pull

4x20

Lateral Machine Raise

4x12

Chest Incline DB Fly

4x12

Tricep Push Down

4x15

Single Arm Tricep Extension

3x10

Abs

50 Machine Crunches

Wednesday

Warm Up

4x

10 push ups

5 Ring Pull ups

Velocity

Back Squat

4x3 @ 40%

4x3 @ 50%

3x3 @ 60%

Core Circuit

5 Rounds

20 Sit Ups

15 Hyper Extension

10 V Ups

Morning + Afternoon Run

2 mile (3.2km) Morning Run, 2.8km Afternoon Run

Thursday

Velocity

Barbell Bench

1x10

5x5 @ 80kg

Accessories

Wide rear delt barbell row

4x15

Hamstring curl

4x20

Db Lunges

4x15

Cardio

10km Bike Ride

Friday

Back

Trap Raise

3x16

Lat Pull Down - Wide

4x10

T-Bar Row

4x8

Bar Lat Pull Over

4x15

Lat Pull Over Dumbbell

4x10

Biceps

Machine Curl

5x10

Cable Curl

3x15

Calves

Seated Calf Raise

5x10

Speed Work

10x300m Speed run, walk 100m

Saturday

Morning runs

No Run

Sunday

Accessories

Hip Abductor

5x15 

Warm Up

2:00 Jog + Stretch

Long Run

12km (70min)

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