Ground Zero: Hybrid Strength & Engine
LS Fit
Strength & Conditioning, Tactical / Military, Law Enforcement, Combat Sports, TacticalGround Zero: Hybrid Strength & Engine is a six-week hybrid strength and conditioning program built for anyone who wants to perform better, move well, and look strong. It’s your foundation for all-round performance, designed to build muscle, develop your engine, and sharpen your mental edge.
This program blends barbell, kettlebell, and bodyweight training with conditioning that challenges both strength and stamina. It’s not just about looking fit, it’s about being capable, athletic, and ready for anything.
You’ll build stronger lifts and improved power, a more efficient aerobic engine, muscle mass, mobility, resilience, and a mindset built on consistency and hard work
This is where strength starts. Welcome to Ground Zero.
Circuit
A
Complete 3 Rounds: 40 seconds x Skipping 5.5 x World’s Greatest Stretch 10 x Bodyweight Squat 5 x Inchworm to Push-Up 10.10m x Mini-Band Glute Walks
B
Broad Jump
3 x 3
C
Back Squat
D1
Incline DB Bench Press
D2
Pull-Up
3 x MAX
E1
Front Foot Elevated Split Squat
E2
Alternating DB Hammer Curl
E3
Suitcase Carry
3 x 40
Circuit
A
Complete 3 Rounds 40 seconds x RPE 9-10 on cardio machine 10–12 reps x Scap Push-Ups 12–15 reps x Band Pull-Aparts or Face Pulls 5 reps x Inchworm to Push-Up + T-Spine Rotation 8 reps each side x Half-Kneeling Single-Arm Band Press 8 reps x Dumbbell RDL to Row Combo 40 seconds x Bear Crawl
B
Push Press
C
Trap Bar Deadlift
D1
1-Arm DB Row
D2
1-Arm KB overhead press
E1
Incline DB Fly
E2
Ab Wheel
3 x MAX
F1
Barbell Bicep Curl
F2
Tricep Pushdown
Prep
A
METCON Warm Up
Cardio Machine: 2–3 min @ steady pace Complete 2 Rounds: World’s Greatest Stretch x 5/side Banded Glute Bridge x 15 Banded Lateral Walks x 10/side Deadbug x 8/side TRX Row or Band Pull-Apart x 10–15 Inchworm Walkout to Push-Up x 5 Skipping / Jump Rope x 1 min
Conditioning
B
The Readiness 12
Workout (AMRAP 12 minutes): 10 x Front Squats @ 60kg or DB equivalent @ moderate load 8 x Burpees over bar (or over DBs) 6 x Pull-Ups (strict) 200 m Run (or Row/Ski 250 m)
Recovery
C
Mobility
Mobility - Hold each stretch for 1 minutes each side - Glute Stretch - Kneeling Hip Flexor / Quad - Calf Stretch - Hamstring Stretch - Worlds greatest stretch - Scorpion Stretch - Band Chest Stretch - Band Lat Stretch
Circuit
A
Complete 3 Rounds 40 seconds x Cardio Machine @ RPE 8-9 8 reps x KB swings @ medium weight 8.8 reps each side x Reverse Lunges @ bodyweight 10 reps x Glute Bridge with 2-Second Hold at Top 12–15 reps x Band Pull-Throughs 8.8 reps each side x Single-Leg RDL 20 seconds x Side Plank per side
B
Russian KB Swing
C
Bench Press
D
DB Bulgarian Split Squat
E1
Chest-Supported DB Row
E2
DB Lateral Raise
F1
Lying Leg Curl
F2
Paloff Press
3 x 20
Circuit
A
Warm Up: 3–5 minutes x Easy Jog - 2 x 30m x A-Skips 2 x 30m x B-Skips 2 x 30m x High Knees 2 x 30m x Butt Kicks - 3 x 50m Stride Accelerations
B
Run
6 x 2:00 @ 7
A
Cardio
1 x 40:00
Luke Symonds
Luke Symonds is a strength and conditioning coach with a background in high-level rugby, competitive grappling, and physique competitions. Having also worked in physically demanding tactical environments, he brings a unique perspective on what it takes to build strength, muscle mass, resilience, and real-world performance.
This is where it all starts. Build strength, develop your engine, and perform at your best in and out of the gym. Stop guessing. Start training with purpose.
Get Ground Zero: Hybrid Strength & Engine
Trent Stephen
New Father / LEO
Verified Athlete"I highly recommend Luke for anyone wanting expert coaching. His detail and commitment are exceptional. In 13 weeks, he helped me overcome a long-term back injury and reach my best shape ever, all while managing shift work and a new-born. His tailored approach truly delivers results."
Brendan Lewis
Business Owner
Verified Athlete"Highly recommend Luke! We've been working together for the past 3 months and I've been smashing my fitness goals of getting stronger, leaner and more disciplined!"
Tony Prentice
FIFO Worker
Verified Athlete"Best training program I’ve ever done. The warm-ups actually prep me properly, and the workouts hit hard without dragging on. The conditioning is next level — I finally feel like I’m on track to hit my goals for the first time."
Ben Strickland
FIFO / Athlete
Verified Athlete"The training’s been unreal. Every session challenges me and I get so much out of it. I haven’t worked this hard since boot camp for footy. I’m stronger than ever and glad I signed up — shows what the right plan can do. Feeling excited and motivated for what’s next."
