Use the workouts here to build high level conditioning, anaerobic and muscular endurance. For more information on anything here please contact me



100kg Deadlift
Chin Ups

Complete 21 reps of each exercise, then 15 and finally 9 in the last round. Complete in the fastest time possible.


Tabata interval session

20 second work/10 second rest ratio x 8 intervals, no rest in between exercises

Swings (16-20kg)
Press Ups
Push Jerk
Sit Ups

Total reps for score.


As many rounds as possible in 15 minutes (AMRAP)

7 Deadlifts (40 kg barbell)
7 Hang Power Cleans (40 kg barbell)
7 Front Squats (40 kg barbell)
7 Push Jerks (40 kg barbell)


3 Thrusters (40kg)
6 SD-HP (40kg)
9 Press Ups
12 Squats

Max rounds in five minutes, 1 minute rest then repeat 5 times.


Dumbbell complex – use 2 dumbbells

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

3 rounds in the fastest time possible.


1 minute on each exercise, total max reps per exercise, no rest between exercises, 1 minute rest between rounds, repeat for three rounds.

Wall Ball
Chin Ups
Overhead Walking Lunge (20kg plate)
SD-HP (35kg barbell)


Run 400m, 50 Squats. Repeat for five rounds.


Row hard for 250m, 30 seconds rest. Repeat for 10 intervals.