General Warm-Up:
2 Rounds For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps
20 Cross Crawlers
6/6 Single Leg Romanian Deadlift
10 Banded Good Mornings
10 HR Pushups
Specific Warm-Up (10 minutes)
Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight
*Emphasis on bracing and creating full body tension, utilising the posterior chain in order to create a stable platform to press from.
-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight
*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+
"Wartortle"
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press 60/40kg
Station 2: Max Deadlift 102/70kg
Station 3: Max Calorie Bike*
Station 4: Rest
Goals / Stimulus / Objectives
Time Domain:
• Main Working Time: 20:00 (1:00 per station x 5 sets)
Stimulus: Muscular Strength, Power Output, and Conditioning
RPE: 8/10
Primary Objective: Each athlete maintains consistent reps/calories across all sets.
Secondary Objective: Focus on proper form and safe execution under fatigue.
Notes and Flow for the Workout:
• This is a team of 3, rotating stations workout.
• Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.
• Flow:
1 Partner 1 begins at Station 1: Bench Press.
2 Partner 2 begins at Station 2: Deadlift.
3 Partner 3 begins at Station 3: Calorie Bike.
4 After 1:00, all athletes rotate to the next station in order.
5 Rest is built into the rotation after the Calorie Bike.
Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.
