Coach Connolly
Strength & ConditioningIf you're looking for a program that is going to build you up and challenge every fibre of your body, then this is it.
5 days a week, you're putting your body to the test.
Every workout is made to test you.
Every workout has a strength, conditioning and a testing element.
You will have the chance to quit, but if you're considering this program, we both know that you won't let it beat you.
Welcome to the Hustle & Grind.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Push Press
4 x 8
Circuit
B
Assault Bike Sprints Push Up Straight Leg Raises 40s On / 20s Off 3 Rounds
C
Bench Press
4 x 8
Circuit
D
SkiErg Jump Squat Russian Twists 40s On / 20s Off 3 Rounds
E1
Incline DB Flys
3 x 12
E2
Tricep Pushdown
3 x 12
A
Hang Power Clean
4 x 6
Circuit
B
Running 500m - 25 Push Ups - 40s rest 400m - 20 Push Ups - 40s rest 300m - 15 Push Ups - 40s rest 200m - 10 Push Ups - 40s rest 100m - 5 Push Ups - Done.
C
Prone Incline DB Row
4 x 12
Circuit
D
Rowing Sprints 500m - rest 2 mins 2x 250m rest 2 mins
E1
Standing DB Curl - Supinated Grip
3 x 12
E2
Dips
3 x 12
F1
Lying Leg Raises
3 x 25
F2
Crunches
3 x 25
A
Chin-Up
4 x 8
Circuit
B
Seated Circuit - Make sure the reps are as strict as possible. DB Shoulder Press Bicep Curl Lying Tricep Extension 12,10, 8 reps Record Your Time
C
Bench Press
4 x 8
Circuit
D
10 Minutes. That's it...... But it's an all out assault bike sprint. HOW FAR CAN YOU GO IN 10 MINUTES PAL??? Record your time.
E1
Prone Incline DB Lateral Raise
4 x 8
E2
Standing DB Lateral Raises
4 x 10
E3
Standing High Cable Reverse Fly
4 x 12
Circuit
F
Cool Down. Choose whatever mode of movement you like but make sure that it's about 50-60% of your max HR. It's important to cool down after a workout. Your body will thank you down the track.
A1
Hex Bar Deadlift
10, 10, 8, 6
A2
Walking Lunges
4 x 30
Circuit
B
Push Ups Straight Leg / Arm V-Ups 20, 20, 15, 10, 5 For time
C1
Prone Hamstring Curl
8, 8, 8, 6
C2
Snatch Grip RDL
8, 8, 8, 6
Circuit
D
Wall Balls Jump Squats 20, 15, 10, 5 For time
E
Rowing
1 x 1000
A1
Standing DB Curl - Supinated Grip
3 x 8
A2
Seated Incline DB Curls
3 x 8
A3
Prone Incline BB Curls
3 x 12
A4
Standing BB Curls - Mid Grip
3 x 20
B1
Close Grip Incline Barbell Bench Press
3 x 8
B2
Bench Dips
3 x 8
B3
Flat Bench Neutral Grip DB Press
3 x 12
B4
Kneeling V-Grip Tricep Cable Pushdowns
3 x 20
