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POWERED BY THE TRAINING PRINCIPLE


WORKOUT 03

Part A – Hinge
4 Sets – 90 seconds Rest Between Sets
4 Barbell Deadlift – 1RIR

Part B – Conditioning
3 x 3 Minute AMRAP
(As Many Rounds As Possible in 3 Minutes With 2 Minute Rest Between Sets)
8 Deadball Over Shoulder
16 TRX Row
Max Distance Row In Remaining Time

(These are 100% effort blocks of 3 minutes! Leave nothing in the tank because you have the 2mins between to get your breath back. pick a deadball weight that allows you to do the 8 deadball over in under 60s)

Part C – Push, Squat + Carry
4 sets – 60 secs rest between sets
10 Standing Dumbell Shoulder PRess – 2RIR
10 Deadball Squat – 2RIR
50 metre Deadball Carry – 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 – Push
3 sets – 90 secs rest between sets
5 Barbell Bench Press – 1RIR
2 Sets – 90 secs rest between sets
2 Barbell Bench Press – 1RIR

Part B – Conditioning
12 Min AMRAP
(As Many Round As Possible in 12 Mins)
3 Pull Ups, 3 Dips, 3 Calorie Bike
6 Pull Ups, 6 Dips, 6 Calorie Bike
9 Pull Ups, 9 Dips, 9 Calorie Bike
12 Pull Ups, 12 Dips, 12 Calorie Bike
15 Pull Ups, 15 Dips, 15 Calorie Bike
etc.

(Try to stay unbroken for as long as you can for each set of pull ups and dips. Once you can no longer go unbroken, break the sets into amounts that allow you to keep moving, with no more than 5s rest between. Pace the bike so that you can get straight back to work of the pull ups when done.)

Part C – Squat, Pull + Core
4 sets – 60 secs rest between sets
8 (Per Leg) Dumbbell Rear Foot Elevated Split Squat – 2RIR
15 (Per Arm) Single Arm Lat Pull Down – 2RIR
20 sec Hanging L Sit


WORKOUT 01

Part A – Squat
6 sets – 90 secs rest between sets
3 Barbell Front Squats – 1RIR

Part B – Conditioning
For time: 600m run, 21 Kettlebell Swings, 21 Box Jumps,
400m run, 18 Kettlebell Swings, 18 Box Jumps,
200m run, 15 Kettlebell Swings, 15 Box Jumps

(This is all about pacing! Try to finish the workout at the same pace you start.)

Part C – Pull, Hinge & Carry
4 sets – 60 secs rest between sets
12 Neutral Grip Seated Row – 2RIR
8 Dumbbell Stiff Leg Deadlift – 2RIR
50m Dumbell Front Rack Carry – 2RIR

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