Punisher
Legacy Strength and Conditioning
The Punisher program is specifically designed for individuals who want to prioritize their health and fitness but struggle to find the time to do so. Our program is designed to provide maximum results in minimum time, with just 4 sessions per week.
Our program includes two full body strength and sessions that will challenge your muscles and build strength and hypertrophy. We also have a dedicated conditioning day to help you improve your cardiovascular health and burn fat. Finally, our wild card day provides an opportunity for you to choose a workout that fits your schedule and preferences.
Our program is perfect for anyone who wants to get stronger, fitter, and look great naked. Your time is valuable, and our program is designed to make the most of the time you have available. You'll see results quickly, without sacrificing the other important things in your life.
We're committed to helping you achieve your fitness goals, no matter how busy you are. Our program is tailored to your needs, with challenging workouts that will push you to your limits. Whether you're a busy professional, a parent, or just someone who values their time, Punisher is the perfect program for you.
A1
Rowing
3 x 15
A2
Jump Rope
3 x 100
A3
Push-Up
3 x 30
B
Back Squat
10, 8, 6, 4, MAX
C1
DB Bench Press
15, 12, 10, 8
C2
DB Fly
4 x 12
C3
Push-Up
4 x MAX
D1
Barbell Bicep Curl
1 x 100
D2
Dip
1 x 10
Run Row Jump
A
RUN ROW Jump 3 rounds for time. 1km run 1km row 50 burpees over the rower Aim to complete this workout at a steady pace using a pace you can maintain the entire session. Try not to go out of the blocks too hard at the beginning. This is all about being a steady burner.
B1
Plank
4 x 1:00
B2
Russian KB Swing
4 x 25 @ 70.55 kg
C
Hollow Rock
4 x 15
A1
Good Morning
3 x 10
A2
4-Way Dead Bug
3 x 1:00
A3
Assault Bike
3 x 1:00
B1
Deadlift
5, 4, 3, 3
B2
Pull-Up
4 x MAX
C1
Seated DB Press
12, 10, 8, 6
C2
Banded Lateral Raise
4 x 25
C3
Bent Over Rear Delt Fly
4 x MAX
D1
Single Leg Calf Raise
3 x 15
D2
Seated Calf Raise
3 x 15
D3
Bulgarian Split Squat
3 x MAX
Option 1
A
Chelsea
Each min on the min for 30 min 5 Pull-ups 10 Push-ups 15 Squats
Option 2
B
10-9-8-7-6-5-4-3-2-1 1.5 x BW Deadlift (Ie 80KG = 120KG) 1 x BW Bench Press 1 x BW Back Squat Complete all the reps before moving to the next exercise. IE 10 deadlift, 10 Bench, 10 Squat, 9,9,9,8,8,8 etc etc.
Option 3
C
Complete whatever you need for your job, sport, hobby etc Be it a football match, a ruck run, a swim, bjj, whatever. Use this time to get that work in!
Legacy S&C
We are serving Royal Marine Commandos with a passion for Strength and Conditioning we have helped countless individuals including Police, Fire, Armed Forces, Special Forces Operators and Athletes achieve their performance goals
When you join a team you’re getting more than programming, you’re joining an online community.
Punisher
Punisher
Punisher
