30 Mins
Time to Complete
Beginner
Difficulty Level
4
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 1
Exercise
Sets
Reps
Rest Time
Superset of 3 sets - Trap Bar Jump
6 Reps
Superset of 3 sets - Harrop Curl
4-8 Reps
90 Seconds
Superset of 2 sets - Barbell Back Squat
3-5 (no grindy reps)
Superset of 2 sets - Cable Reverse Squats
AMRAP (have to beat last time, if not do extra set)
90 Seconds
Superset of 2 sets - Barbell Hip Thrust
4-8 Reps
Superset of 2 sets - Nautilus Freedom Trainer SL Calf Raise
AMRAP (have to beat last time)
Day 2
Exercise
Sets
Reps
Rest Time
Intervals
1 Set
Short Supramaximal @ 12.6 - 12.9 and Anaerobic 14.1 - 14.7km
90 Seconds Between Sets
Critical Speed
3 Sets
9.3km, 3 reps.
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
50m Sprint
3 Sets
90 Seconds Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Superset of 4 sets - Feet Flat Bench Press
5, 4 & 2-3 Reps
Superset of 4 sets - Nautilus Freedom Trainer Lateral Raise
8-10 Reps
Superset of 2 sets - Inverted Row
AMRAP
Superset of 2 sets - Nautilus Freedom Trainer Hammer Curl
AMRAP
Superset of 2 sets - Nautilus Freedom Trainer Rope Tricep Extension
AMRAP
90 Seconds