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POWERED BY THE TRAINING PRINCIPLE


WORKOUT 03

Part A – Push
5 sets – 120 secs rest between sets
5 Barbell Back Flat Bench Press – 2RIR

Part B – Hinge
4 sets – 90 secs rest between sets
7 Trap Bar Deadlift – 2RIR

Part C – Push
4 sets – 60 secs rest between sets
9 Dumbbell Seated Shoulder Press – 1RIR
12 Dumbbell Incline Bench Fly to Close Grip Press – 1RIR

Part D – Hinge
3 sets – 60 secs rest between sets
12 Dumbbell Toes Elevated Stiff Leg Deadlift – 2RIR
12 Dumbbell GHD Hip Extentions – 2RIR
12 Side Plank On Knee With Leg Lift – 2RIR

WHAT IS RIR?

Repetitions In Reserve (RIR)

RIR is a tool used to describe how challenging an exercise set was by estimating how many reps you believe were left before reaching absolute fatigue.

E.g. 10 BB back squats – RIR 2 would represent a weight you can only do 2 more reps with.

RIR 0 – maximal effort
RIR 1 – 1 repetition left
RIR 2 – 2 repetitions left
RIR 3 – 3 repetitions left
RIR 4-6 – 4-6 repetitions left
RIR 6-8 – light effort
RIR 8-10 – no effort


WORKOUT 02

Part A – Squat
4 sets – 120 secs rest between sets
6 Barbell Back Squat – 2RIR

Part B – Pull
4 sets – 90 secs rest between sets
8 Weighted Pull Up – 2RIR

Part C – Squat
3 sets – 60 secs rest between sets
10 Seated Leg Press – 1RIR
10 Dumbbell Split Squat – 1RIR

Part D – Pull
3 sets – 60 secs rest between sets
10 Dumbbell Bench Supported Single Arm Row – 1RIR
10 Dumbbell Cable Standing Face Pull – 2RIR
10 Barbell Dumbbell Standing Bicep Curls – 2RIR


WORKOUT 01

Part A – Hinge
4 sets – 120 secs rest between sets
6 Barbell Deadlift – 2RIR

Part B – Push
4 sets – 90 secs rest between sets
8 Barbell Incline Bench Press – 2RIR

Part C – Hinge
3 sets – 60 secs rest between sets
10 Barbell Hip Thrust – 2RIR
10 Dumbbell Single Leg Deadlift – 2RIR

Part D – Push
3 sets – 60 secs rest between sets
10 Dumbbell Flat Bench Press – 1RIR
10 Dumbbell Seated Side Raises – 1RIR
10 Barbell Lying Skull crush – 2RIR

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