The Program

Here is my first 4 week block of training. This is week 1 of 4 and I will be doing the same program for the full 4 weeks. The Every Minute on the Minute (EMOM) and As Many Reps As Possible (AMRAP) sessions will be what I base a pass or fail on for the month.

So, at the end of next week I will update my results from the first week and then at the end of the 4 week block I will do the results and compare the two.


10min – 200m row
10min – Run 30s on 30s off
10min – Squat 15 @ 20kgs
10min – Deadlift 10 @ 20kgs

Tuesday – Morning
AMRAP – 20mins

10 overhead squats @20kgs
30s rope slam
15 KB swings
50 skips
10 overhead lunges (each leg)

Tuesday – Lunch
Run with AMRAP stair climbs (10mins) to finish

Rest day

Bench Press
Lat Pull Down
Calf Raises
All will start low weight high rep and finishing with low rep high weight
(EG – 1st set 12 @ 15kgs, 2nd set 10 @ 20kgs and 3rd set 8 @ 25kgs)


15 squat press
15 dips
2 x 30m sprint
10 lunges (each leg)
70 skip

Either day on the weekend will be a run of some sort as well as a round of golf


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