• 6 x high pulls
• 6 x power press
• 6 x jump squats

8 sets – 45 secs rest

If you weigh	The weight you should use
< 80kg	- 40kg
<100kg	- 50kg
>100kg	- 60kg

• 6 x cleans, squats (60kg)
• 6 x push up’s
• 6 x Kettle bell swings (32kg)
• 6 x thrusters (40kg)
• 6 x pull up’s
• 6 x burpees

6 times through

• Run 400m
• 10 wall ball
• 10 box jumps
• 10 knees to elbows
• 10 burpee to high pull (20kg power bag)

8 rounds for time

• 12 x woodchoppers
• 10 x Dumbell Snatch
• 8 x Plyo push up
• 10 x Dumbell pulls

6 – 8 sets

Time based set the time, what ever time you finish in dictates your rest ie 2min time limit finish in 1:30, then you get 30 sec rest.
Level 1: 2:45+
Level 2: 2:20
Level 3: 2:00

• Woodchoppers – alternate sides each rep.
• Dumbell Snatch – Alternate sides each rep
• Plyo Push up – jump hands on to power bag or just clap.
• Dumbell pulls – alternate arms (push up position, with hands holding dumbbells, pull the weight to your chest).

• 5 pull ups
• 10 push ups
• 15 lunges (body weight)
• Power clean (reps depend on the round)

• Round 1 = 1 Power clean
• Round 2 = 2 power cleans
• Round 3 = 3 power cleans……. And so on

Add a power clean each round
As many rounds as possible in 20mins

• Dead lift – 80kg
• High pulls – 20kg (DumBell or Kettle Bell)
• Push up’s – 10kg (vest or power bag)
• Pull up’s – Body weight
• Shoulder Press – 20kg
• Bent over row’s – 20kg (DB)
• Box Jumps – 45cm+ box

100 reps of each exercise. You do not need to do all 100 in one go you can do as many or as few as you like, it just has to add up to 100 of each to complete.
Impact Training team time = 39:58

• Bench Press x 8
To
• Plyo push ups x 8


• Bent over row x 8
To
• Power bag high toss x 8


• Push up to Db pull x 8
To
• One arm DB snatch x 8


• Inverted rows - max

Straight through no rest, 1 min 15 sec rest between sets.
5 sets.

• High Pulls x 8
• Power Cleans x 8
• Push Press x 8
• Jump Squat x 8

45 second rest – 7 sets
Use 35kg would be a light weight, 50kg medium weight or 70kg for a heavy weight.

Imapct Training Team time = 26:32

Round 1

• 21 calorie row
• 21 burpess
• 21 high pulls (35kg)
• 21 DB swings (or kettle bell)
• 21 wall balls (10ft)
• 21 thrusters (20kg)

Round 2

• 18 calorie row
• 18 burpess
• 18 high pulls
• 18 DB swings (or kettle bell)
• 18 wall balls
• 18 thrusters

Round 3

• 15 calorie row
• 15 burpess
• 15 high pulls
• 15 DB swings (or kettle bell)
• 15 wall balls
• 15 thrusters

Round 4

• 12 calorie row
• 12 burpess
• 12 high pulls
• 12 DB swings (or kettle bell)
• 12 wall balls
• 12 thrusters

Round 5

• 9 calorie row
• 9 burpess
• 9 high pulls
• 9 DB swings (or kettle bell)
• 9 wall balls
• 9 thrusters

Final round

• 6 calorie row
• 6 burpess
• 6 high pulls
• 6 DB swings (or kettle bell)
• 6 wall balls

• 2.4km Run
• 150 reps leg press (bodyweight)
• 25 Chin up’s
• 25 Push up’s
• 1000m row
• 25 chin up’s
• 25 push up’s
• 500m row

Done as fast as possible

5 x 5min rounds
1 point for every complete set

• Minute 1
10 push up’s to
5 chin up’s (aim for two times through


• Minute 2
15 Squat press / thrusters (15kg) to
20 Lunge Jumps (aim for one complete set)


• Minute 3
20 Ice skater jumps (side to side)
10m x 10 shuttle (aim for one complete set)


• Minute 4
6 Lizzard crawl
5m x 5 side shuttle (aim for two times through)


• Minute 5
15 box squats
15 box jumps (aim for one complete set)

• 25 chins
• 50 dead lifts (60kg)
• 50 push ups
• 50 box jumps
• 50 floor sweepers (60kg)
• 25 -each arm -One arm cleans (17.5kg)
• 25 chins

Must finish the exercise before you move on.
Record time is 19:47 by the Spartan army..

Any order – 10 rep max
Totals are per person:

• Power bag push up’s - 3000kg
  
• Squat – 6500kg
  
• Deadlift -6500kg
  
• Weighted Chin up’s – 300kg
  
• Power bag drag – 20
  
  

Power Bag Drag = in the push up position, hang your feet over the bag. Walk along to ground using your hands, keep your fingers facing forward, Your feet hook the bag to drag it.

This is a brute of a workout

Exercises:

• Squat
  
• Shoulder Press
  
• Dead Lift
  
• Power clean

Do 10 reps of each exercise, then 9, 8, 7 and so on until you are finished.

The only rest is when you are changing the weight plates on the bar

Example:
10 and 20kg plate on each side of the bar, put the lighter weight on the bar first. This weight is only an indication.

Directions:
Full weight for squat, take the 20kg plates off for shoulder press. Plates back on for the dead lift, take 20kg plates off for power clean. Then the plates go back on for the next set.

Choose the weight that you are comfortable with.

For an easier version you can do:
10 – 8 – 6 – 4 -2 – 1 (reps).

• Leg Press x 6 (as heavy as possible- ahap)
  
• Back squat x 6 (ahap)
  
• Power clean x 6 (ahap)
  
• DB press x 6 (ahap)
  
• Bent over row x 6 (ahap)
  
• Chin ups x 6 (ahap)

6 sets,
1:30 rest between sets

400m Run (treadmill)
40 push up’s
40 Belly up’s (burpees with out the push up)
40 thrusters (box squat press with 20kg PB)

300m Run (treadmill)
30 Push Up’s
30 Belly up’s
30 thrusters

200m Run (treadmill)
20 Push Up’s
20 Belly up’s
20 thrusters

100m Run (treadmill)
10 Push Up’s
10 Belly up’s
10 thrusters

Done as fast as Possible.

The Impact Training Team time = 14:32
Goal time = less than 25 mins

p>

Jump Squat x 6 (60kg) – indication of weight
Power Clean x 6 (60kg)
Push Press x 8 (40kg)
Two handed DB* swing (eye height) x 8 (25kg)
DB* Push up to overhead press x 6 (do the push up stand up to overhead press)

On 3 minutes x 8

DB* = Dumbell

3 minute time limit, your rest is the time left out of the three minutes. EG you take 2:40 to finish then you have 20 seconds rest.

Press Ups 4 x 30
Kettle Bell swing 1 arm (20kg) 4 x 15 (each arm)
Jump lunge 4 x 30
Tyre / box squats 4 x 50
Chins 4 x 10
Burpees 4 x 10
400m run x 4

Finish as fast as possible.
If you do not have a kettle bell use a dumbbell for the single arm swings.

5 sets of 5

Squat x 5 (heavy-5RM)
Bench Press x 5
Deadlift x 5
Horizontal Wood Choppers x 5 (each side)
Bent over row x 5

Start on a different station each time.
1:30 rest after each set