Yuperform Frontline Fit

Chin-Up

Pull-Up

Box Squat

Strict Press

Rest 5-10 minutes then **Full body capacity test** 12 minute AMRAP (as many rounds as possible) 1 round = -10 alternating dumbbell snatches -10 alternating reverse lunges Weight: (choose a weight which is approximately 20-30% of your 3 rep max strict press from earlier. If in doubt, go with a lighter weight as I promise you this test will gas you out regardless of using a lighter weight! I only ask that you note down and remember which weight you used so that we get an accurate result when we retest in a few weeks and you destroy your score) M: 15KG - 25KG F: 8KG - 15KG WOD note: Go at a 8-8.5/10 intensity and don't go all out too early or you will suffer the consequences and struggle to hold your pace or even worse, last the entire 12 minutes. A good plan of attack is to be slightly conservative in the first half and if you are feeling good by minute 6 you can push the pace and finish strong. Try to keep a note of how much time it takes you to complete 1 full round. This will let you know if your pace is maintaining or slowing down. Recording your score: (in the name of friendly competition/motivation only!) If you start a new round but run out of time, note how many reps you got in the round prior to time running out. EG. 7 full rounds + 4 reps of dumbbell snatches in the 8th round = 7.4. Results: 4 round = fair 6 rounds = good 8 rounds = very good 10 rounds = excellent

Zone 2 conditioning active recovery Choose any LOW IMPACT modality. If you are a proficient runner, you should be able to jog in zone 2 at a slow pace, this is difficult for non-runners as your heart rate will want to spike. I suggest doing this on an incline treadmill walk, spin bike, assault bike, stair climber, swimming. Basically any modality which is cyclical and easy on the body. Believe it or not, you should feel BETTER following a long zone 2 workout as it helps your body flush out all the toxins and other by-products and thus, speeding up recovery. 30 minute MINIMUM (any less and your body does not get the adaptations or benefits as much as this is the point your heart and body really start ticking with the fat burning) go up to 90 minutes if you have the time and feel good. This is only ever going to be beneficial. Whichever modality you choose, stick with this for the entirety of the block so you can see the improvements overtime.

Bench Press

1-Arm DB Row

Inverted Row

Push-Up

Zone 2 conditioning 30 minutes easy ride at 70-80% Max Heart rate or garmin "green" zone. Any easy modality of your choice. Finish with a full body mobility stretch.

**OPTION B** My absolute favourite circuit style training of all time. The most bang for your buck, effective and fun (I'm biased) style of training you can do. LONG EMOM 24 minutes (6 rounds) Every round is 4 minutes long Use the EMOM clock on the app Min 1 - Rower or assault bike :30s max calories Min 2 - situp OR medicine ball slams :30s max reps Min 3 - Burpees :30s max reps Min 4 - plank :30s

Total Conditioning Footwork Circuit

Seated Box Jump

Trap Bar Deadlift

DB Push Press

Rest 5-10 minutes then WOD full body finisher For time: Complete 40 Dumbbell Thrusters as fast as possible. A DB thruster is where the DB's are held in a neutral position around shoulder height just like in a push press. You squat down below parallel before standing back up and finishing with a press overhead. That is 1 rep. Weight: M: 10KG F: 6KG Note: break up the reps as you wish. You want to make sure you don't rest for too long at any point as it is costly towards your total time. A better way would be to go at a slower pace which you can sustain rather than going out too hot only to slow down significantly. Form never breaks down in order to go faster. Goodluck!