X AT
MONTH ONE: WEEK FOUR
KIT REQUIREMENTS-
SINGLE KETTLEBELL
(BETWEEN YOUR 5-10 REP MAX OVER HEAD PRESS)
WEEK FOUR:
DAY ONE
FULL BODY RESISTANCE
A TEST OF YOUR ABILITY TO PACE, AND
PULL BACK FROM FAILURE, IN ORDER TO
KEEP MOVING AND ACHIEVE THE MOST.
'SLOW IS SMOOTH, SMOOTH IS FAST.'
FINISHING WITH SOMETHING THAT WILL
ALLOW YOU TO OPEN UP THE TAPS.
DAY 1:
FULL BODY RESISTANCE
WARM-UP:
2 ROUNDS-
10 X TOWEL DISLOCATES
10 X WALL Y RAISES
10 X WALL FACING SQUATS
3 ROUNDS-
5 x PUSH-UP+DOWN DOG+COBRA
10 x SECOND BAR HANG OR laying reach
15 x AIR SQUAT WITH 90 DEGREE TWIST
(NOTE- after day 1, this will be listed as ' warm-up',
if you have special considerations and preferences
for a warm-up, use at your own discretion.)
Warm-up
In 12 mins accumulate max reps KB Z-press
(record score per arm)
In 12 mins accumulate max reps KB Renegade
rows (record score per arm)
In 12 mins accumulate max reps KB front
rack reverse lunge (record score per leg)
ie. perform max reps left leg/arm then max reps right then rest.
move with intent aiming to complete as many reps as possible
whilst maintaining tempo and quality. note reps/rounds. this will
be important on future attempts.
AFAP
20-15-10-5 of-
KB Swing
KB Deadlift
Push-up
consult 'week two: Day one', attempt to beat reps, rounds and
times across the board.
WEEK FOUR:
DAY TWO
FULL BODY RESISTANCE
DROPPING THE REPS BACK DOWN AND
MANAGING FATIGUE WITH A CIRCUIT.
THE 'DEATH BY...' FORMAT CONTINUES
IT'S ASSAULT ON YOUR GRIT, BEFORE
ATTACKING YOUR MIDLINE WITH A HIGH
REP FINISHER.
5 rounds-
6 x KB floor press (each arm)
10 x KB 3 point row (each arm)
10 x KB goblet split squat (each leg)
90s rest between rounds
move with intent aiming to complete all rounds to the same
standard. work hard but control tempo and range throughout
Death by head cutter vs burpee
EMOM Perform-
1 x KB head cutter
1 x burpee
Add an additional rep of each movement every minute.
Workout ends when you can no longer complete prescribed
reps in 60s.
consult 'week two: Day two', attempt to beat reps, rounds and
times across the board.
20-15-10-5 OF-
laying leg raise
sit-up
WEEK FOUR:
DAY THREE
CARRIES AND METABOLIC
A POTENT, UNILATERAL COMBINATION
OF THREE OF THE MOST EFFECTIVE
LOADED CARRIES, TO BUILD STRUCTURAL
INTEGRITY AND BALANCE THROUGHOUT.
A SPRINT AND POSTERIOR CHAIN BURN
THEN... CHASING THE PUMP.
Loaded carry trinity:
3 rounds
20m overhead KB carry
20m front rack carry
20m suitcase carry
Repeat on other side
left and right equals one round.
rest 90s between rounds.
move swiftly and focus on controlling your breath.
attempt to keep the kettlebell up for the entirety of each round.
4 rounds
200m run (max effort)
20 kb swings
Rest 90s
100 x KB towel curls
15 x push-up every time you break.
as soon as form or tempo deteriorates on curls, drop into
push-ups, resume curls as quickly as possible. enjoy the pump.
consult 'week two: Day three', attempt to beat reps, rounds
and times across the board.
WEEK FOUR:
DAY FOUR
FULL BODY RESISTANCE
KICKING OFF WITH ONE OF THE MOST
EFFECTIVE UPPER BODY BUILDERS,
'FINISHING' WITH A LONG HAUL TOTAL
BODY BURNER.
5 x 5- KB Clean and press
Rest 90s ( 5 left/ 5 right= 1 set)
(5 left/ 5 reps = 1 set)
move with intent aiming to complete all rounds to the same
standard. work hard but control tempo and range throughout.
30min AMRAP
5 x renegade row (each arm)
10 x Push-up
20 x Air squat
rest only as necessary. move with intent but control your
tempo and maintain form. your last rep should look like your
first.
consult 'week two: Day four', attempt to beat reps, rounds and
times across the board.
100 goblet squats
complete as quickly and in as few sets as possible, but not at
the expense of good form and tempo.
this should feel like sprint.
WEEK FOUR:
DAY FIVE
AEROBIC BASE
THIS IS NOT AN 'OFF DAY'.
YOUR AEROBIC BASE CAN PLAY A HUGE
ROLE IN YOUR ABILITY TO RECOVER
FROM WORKOUTS, WHICH IN TURN
DICTATES YOUR PERFORMANCE AND
RATE OF IMPROVEMENTS.
IF YOU'RE NOT DOING THIS DAY,
YOU'RE NOT DOING THE PROGRAMME.
Warm-up
40 minute run/walk
for max distance
at medium intensity
move at a 'conversational pace' , that is to say- a pace that is
well above a regular walking pace, but still allows you to
maintain a conversation, even if it is slightly staccato .
pick up the pace where you can, drop it when you need to.
track distance. GO FURTHER THAN LAST WEEK.
25 X 'YOU ARE NOT YOUR YOGA FLOWS'
FOLLOW THE 'BRO FLOW' POSTED IN INSTAGRAM STORY HIGHLIGHTS
OR...
there are innumerable yoga and mobility flows available to
watch and follow along, on youtube.
a very good start is to learn a 'sun salutation' and repeat
under control for 10 minutes.
week four, month one.
done.
1000's of reps complete, minute after minute of holds,
kilometres of carries and sprints .
this has not been an easy month.
and we're just getting started.
if you're still in the funnel, then well done, you're made of
stern stuff.
next month, we're pushing the needle further.
i hope it's starting to set in,
you are not your complimentary towels,
you are not your post workout steam and sauna,
you are not your locker key and leather kit bag,
you are not your gym membership.
stand by to get some.
at
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