Wild Geese Fitness Training

Coach
Hedges Dave

Day 1: Strength

Day 2: Work Capacity

Day 3: Strength Circuit

Day 4: HIIT

4x/wk, 12 weeks.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellKettlebellsPull Up barSuspension Trainer / Rings
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Strength Day

A

Skipping

1 x 5:00

B1

Superman

1 x 5 @ 5

B2

Single Leg Bridge

1 x 10 @ 10

B3

Quick Yoga

1 x 10

B4

Reaching Lunge

B5

Broad Jump

C1

Deadlift

4 x 8

C2

Mobility

D1

Double Kettlebell Clean & Press

4 x 8

D2

Pull Up

4 x 8

E1

1 Leg RDL

E2

1 Leg RDL

E3

Renegade Row into Push Up

E4

Goblet Squat

Monday
Work Capacity

A

Skipping

B1

Superman

1 x 5 @ 5

B2

Single Leg Bridge

1 x 10 @ 10

B3

Walking Hip Opener

B4

Ostrich Walk

C

Cross Crawl

D

3 out 2 back shuffle

E1

Running

10 x 400

E2

Corkscrew Row

E3

Running

10 x 400

E4

Kettlebell Swing

E5

Running

10 x 400

E6

1 Arm Suitcase Carry

E7

Running

10 x 400

E8

Spiderman Crawl

E9

Running

10 x 400

E10

Bodyweight Squat

Wednesday
Strength Circuit

A1

Skipping

1 x 5:00

A2

Superman

1 x 5 @ 5

A3

Single Leg Bridge

1 x 10 @ 10

A4

Quick Yoga

1 x 10

A5

Lateral to Dragon Lunge

1 x 10 @ 10

A6

Hip Flexor to Hamstring Step

1 x 10 @ 10

B

Turkish Get Up

1 x 5:00

C1

Split Squat

C2

See-Saw Press

C3

Pull Up

D1

Kettlebell Swing

D2

Hindu Push Up

Thursday
HIIT Day

A

Skipping

1 x 5:00

B1

Superman

1 x 5 @ 5

B2

Single Leg Bridge

1 x 10 @ 10

B3

Reaching Lunge

1 x 10 @ 10

B4

Walkout to Scap Up

1 x 10

C

Broad Jump

D1

Bent Over Row

5 x 5

D2

Clean/Squat/Press

5 x 5

D3

Reverse Lunge

5 x 5

E1

Kettlebell Swing

1:00, 0:45, 0:30, 0:15

E2

Push Up

1:00, 0:45, 0:30, 0:15

E3

Bodyweight Squat

1:00, 0:45, 0:30, 0:15

E4

Mountain Climber

1:00, 0:45, 0:30, 0:15

Coach
coach-avatar Hedges Dave

Hi, I'm Dave I run Wild Geese Fitness Training in Dublin, Ireland. We are known for Kettlebells, Mobility, Indian Clubs and more. We train all kinds of people from Kettlebell Sport, Martial Arts and General Fitness

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