March 30th to April 5th WK 4 300/400 GYM

RDM 300 GYM

Session 1 – 300 GYM

Movement

3 Rounds

10 Light KB swings

10 Tricep Extensions (easy to moderate)

10 Cal row

Muscle

5 sets (controlled & challenging)

3 Push ups

5 Bench Press (Last set can be max effort)

6 Russian Twists

Heart

4 Rounds

10 Bench dips (slow and controlled)

15 Mountain Climbers (fast)

10 Seated or standing DB curl & press

Session 2 – 300 GYM

Movement

3 Rounds

15 Glute Bridge (banded or unbanded)

15 Leg extensions

1 max effort plank

Muscle

6 Rounds

3 Deadlifts

5 Hamstring curls

8 KB Swings

Heart

4 Rounds

3 Pull ups

12 Cal row

12 DB Snatch

Finisher

2 min max metres on Bike or elliptical

1 min max air squats

Session 3 – 300 GYM

Movement

3 Rounds

5 DB row (each arm)

10 Hamstring curls

10 KB squats

Muscle

5 Rounds

5 Back squats (controlled on the way down and explosive on way up)

5 Lunges (holding DB/ each leg)

5 Pendlay row

Heart

3 rounds

10 Tricep extensions

15 cal row

10 Mountain climbers

Finisher

2 mins max step ups

3 mins max bike metres

Session 4 – 300 GYM

Movement

3 rounds

16 Bench dips

10 light DB thrusters

Muscle

4 rounds

8 DB curl & press

10 KB swings

8 DB bench press

Heart

6 Rounds

4 Push ups

6 Hanging knee raise

8 Sit ups

1 min max air squats

Rest approx. 90secs each rounds

Finisher

4 mins max metres on rower

Session 1 – 400 GYM

Movement

3 Rounds

10 Light KB swings

10 Tricep Extensions (easy to moderate)

10 Cal row

Muscle

5 sets (controlled & challenging)

5 Push ups

5 Bench Press (Last set can be max effort)

10 Russian Twists

Heart

5 Rounds

10 Bench dips (slow and controlled)

15 Mountain Climbers (fast)

10 Seated or standing DB curl & press

7 Burpees

Rest 45 seconds between rounds

Session 2 – 400 GYM

Movement

4 Rounds

15 Glute Bridge (banded or unbanded)

15 Leg extensions

1 max effort plank

Muscle

6 Rounds

5 Deadlifts

8 Hamstring curls

10 KB Swings

Heart

5 Rounds

3 Pull ups

12 Cal row

12 DB Snatch

Finisher

2 min max metres on Bike or elliptical

1 min max air squats

Session 3 – 400 GYM

Movement

4 Rounds

5 DB row (each arm)

10 Hamstring curls

10 KB squats

Muscle

6 Rounds

5 Back squats (controlled on the way down and explosive on way up)

5 Lunges (holding DB/ each leg)

5 Pendlay row

Heart

4 rounds

10 Tricep extensions

18 cal row

10 Mountain climbers

Finisher

2 mins max step ups

4 mins max bike metres

2 mins max burpee

Session 4 – 400 GYM

Movement

4 rounds

5 inch worms

16 Bench dips

10 light DB thrusters

Muscle

6 rounds

8 DB curl & press

10 KB swings

8 DB bench press

Heart

6 Rounds

4 Push ups

6 Hanging knee raise

8 Sit ups

1 min max air squats

Rest approx. 90secs each rounds

Finisher

6 mins max metres on rower