mission

ready
fitness phase 2
RHYS DOWDEN
DISCLAIMER

You should consult your physician or other health care professional before starting this or any other fitness program
as well as making any nutritional changes in order to determine if it is right for your needs. Operator Edge offers
health, fitness and nutrition all information and is designed for educational purposes only. You should not rely the
following material and all subsequent information as a substitute or replacement for professional medical advice,
diagnosis, treatment, or rehabilitation. The information distributed and promoted are meant to supplement, not
replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to
consult with your physician regarding both your medical fitness to engage in this exercise program and any medical
or physical conditions, which might arise during the course of your exercise program. If you have any concerns or
questions about your health, you agree to consult with a physician or other health-care professional. You further
agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional
in connection with information or suggestions provided. The use of any information provided, distributed, and
promoted are to be used solely at your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to
performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time
while exercising you should stop immediately and arrange to be seen and evaluate by a physician. Developments in
medical research may impact the health, fitness and nutritional advice that is promoted and distributed. No
guarantee can be given that the advice promoted and distributed will always include the most recent findings or
developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending
upon your underlying medical condition. We advise everyone to take full responsibility for their safety and know their
limits. Do not take risks beyond your level of experience, expertise, training and fitness level. Don’t perform any
exercise unless you have been shown the proper technique by a certified fitness professional (personal trainer or
certified strength and conditioning specialist). By enrolling in the program, you agree to consult your physician or
other health care professional before starting this health and fitness program.

Copyright
All rights reserved. No part of the material may be reproduced in Australia or in any other country by any process,
electronic or otherwise, in any material form or transmitted to any other person or stored electronically in any form
without the prior written permission of Operator Edge, except as permitted by the Copyright Act 1969.

© 2019 Copyright Operator Edge

Sydney, NSW 2009
First published 2017

Published by
Operator Edge
Sydney,
NSW 2009
Australia

Email: rhys@operatoredge.com
Internet: www.operatoredge.com

02
rhys dowden
bio
Rhys Dowden is the owner of Operator Edge, a
company through which he provides to his clients
extensive mental conditioning along with military,
self-defence, and strength training.

Growing up in Queensland, Rhys enlisted in the

Army as soon as he was 18 and then served a little
more than four years in the Royal Australian
Armoured Corps. Later in his career, he served on
Steve Irwin’s personal security detail at the
Australia Zoo for six months and then worked as a
private security contractor in Iraq between 2004
and 2006 before re-enlisting in the Army and
going through the Commando Selection and
Training Course in 2008. He then did two tours of
duty in Afghanistan with the 2ndCommando
Regiment, one tour as an operator and one tour as
a sniper, accruing all-told ten years of military
service.

Throughout his career, Rhys has trained in

Brazilian Jiu-Jitsu (BJJ) under Rodney Ellis at
Southern Cross Jiu-Jitsu Association and Daniel
Almeida at Extreme MMA Byron Bay, holding a
black belt, in addition to Ken Do Kai, kickboxing,
and boxing. As a teacher, he focuses on bringing
about deep mindset shifts. He adds to the content
of his courses constantly, working to increase the
intensity and effectiveness of his material.

03
 mrf
overview
The PHASE #2 “MISSION READY FITNESS” (MRF)
program has been developed as a follow on
program for individuals that have completed
phase 1 INCEPTION CONDITIONING program.
MRF is an 8 week program that ensures by the
end of 8 weeks the participant is ready to not
only pass a military or police barrier/screen
testing, but to comprehensively exceed the
required standard of all physical testing.
The training modality throughout each week of
the program is broken up into varied disciplines
and includes:
• Long March
• Endurance Swim
• 2 x Muscle Endurance/Strength circuits
• Speed March
• Combat Equipment Run
• Combat clothing swim

Long March
An essential discipline in order to build a strong
“pack fitness”.
During the program distances increase and
midway a pre and post march run is included in
order to expose the participants to a large
amount of pre and post fatigue that will be
experienced during selection.

Endurance Swim
Along with aiding in recovery the day after
programmed long marches, the Endurance Swim
increases the participants watermanship and
increases confidence for long periods in the
water.

04
Strength/Muscle Endurance Sessions
recommended
equipment
Ensures the individual maintains and
builds muscle mass that can sometimes be
lost on an intense training schedule that
• GPS watch, Garmin or equivalent with
involves aerobic activity. This is a whole
ability to also track swimming activities
body session involving low reps with more
rest and heavier resistance, and high reps • Dummy weapon or weighted bar 4-5kg
with less recovery and medium weight/ (metal fabrication)
bodyweight. • Well worn cams for swim
Sessions are based around real PT • 2 sets of worn in issued (if required)
sessions and exercises conducted on boots.
Selection.
• Issued pack with the ability to carry up to
The Strength session is replaced by a 21kg
second muscle endurance session in the
• Small weight plates to make weight in
second half of the program to be more
webbing and pack
aligned with course PT.
• Issued webbing or weighted vest with
ability to open at front
Combat Equipment Running
• Timer App for phone TABATA PRO
Sessions are based around the 3.2km
combat equipment run assessment. “If you had the ability and focus to
Sessions involving interval, time trials and complete the ICP to the prescribed
hill sessions over various terrain will program at any level, the MR will complete
provide the ability to run efficiently under the participants all round
load that general running sessions will not fitness. It will provide the participant that
provide. all round high level fitness
required to ensure a dominant and
confident physical output during any
Speed March
Special Operations Selection process.
Enhances the participants ability to shuffle
whilst under the large weight of a pack Steve Shaw -Elite Force Fitness
that is often required during combat Former Instructor Special Forces
situations and definitely during Selection. Training Centre
Sessions are goal/pace requirement
driven speed marches.

Combat Clothing Swim

Sessions based around 400m swim test.
Sessions formulated using intervals and
longer swims to improve efficiency whilst
swimming in combat clothing.

05
 week
1
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY 15 kg pack 8km 15 kg pack - 8km 15 kg pack - 8km @

Long March @ 12:00min per km pace @ 10:00min per km pace 9:00min per km pace
No vest/webbing
No dummy rifle/4kg bar

MONDAY 1500m 1800m 2000m

Long Swim

TUESDAY Explained in attachment

ME1

WEDNESDAY In Runners In Runners In Runners

Combat load 2k webbing runuse 2k webbing runuse 2k webbing runuse
running or
as gear check, rub as gear check, rub as gear check, rub
8-10kg vest
points, height of rig points, height of rig points, height of rig
and load carriage and load carriage and load carriage

THURSDAY Explained in attachment

Strength

FRIDAY 5k with 10kg only 5k with 10kg 5k with 10kg only

Speed March @ 8min per km total @ 7:30min per km @ 7min per km
Check load carriage Check load carriage Check load carriage

SATURDAY Easy 400m Easy 400m Easy 400m

Swim (combat breaststroke breaststroke breaststroke
clothing)

SFET-test Cadence PU Cadence PU Cadence PU

Cadence Heave Cadence Heave Cadence Heave
Goal 50/8 Goal 60/10 Goal 70/12

06
 muscle endurance
LEVEL 1 LEVEL 2 LEVEL 3

ME 1 ME 1 ME 1

• RD 1 - 20 reps of exercises • RD 1 - 20 reps of exercises • RD 1 - 20 reps of exercises

A,B,C,D A,B,C,D
A,B,C,D
• RD 2 - 10/20 reps of 1/A, 2/B,
• RD 2 - 10/20 reps of 1/A, 2/B, • RD 2 - 10/20 reps of 1/A, 2/B,
3/C &4/D
3/C &4/D 3/C &4/D
• RD 3- 8/15 reps of 1/A, 2/B, 1A,
• RD 3- 8/15 reps of 1/A, 2/B, 1A, • RD 3- 8/15 reps of 1/A, 2/B, 1A, 2B then 3C,4D,3C,4D.
2B then 3C,4D,3C,4D. 2B then 3C,4D,3C,4D. • RD 4 6/10 reps x 2 1/C 2/D, 3/A,
• RD 4 6/10 reps x 2 1/C 2/D, 3/A, • RD 4 6/10 reps x 2 1/C 2/D, 3/A, 4B
4B 4B
1. Seated shoulder press 2 x
1. Seated shoulder press 2 x 1. Seated shoulder press 2 x 20-25kg DB
12.5kg DB 15-17.5kg DB A. Jump squat
A. Jump squat A. Jump squat
2. Chin up
B. Hands release push up
2. Chin up 2. Chin up
B. Hands release push up B. Hands release push up 3. SIT UP HOLDING 25kg ball/
plate
3. SIT UP HOLDING 15kg ball/ 3. SIT UP HOLDING 20kg ball/ C. Wide grip upright BB row 30kg
plate plate
C. Wide grip upright BB row 25kg 4. DB Box squat Squat 40kg DB
C. Wide grip upright BB row 20kg
D. KB side bend RT & LT 36kg KB

4. DB Box squat Squat 25kg DB 4. DB Box squat Squat 35kg DB

D. KB side bend RT & LT 24kg KB D. KB side bend RT & LT 30kg KB

strength
LEVEL 1 LEVEL 2 LEVEL 3

90 seconds rest between 6 rep 90 seconds rest between 6 rep 90 seconds rest between 6 rep
exercises 10 rep exercises done exercises 10 rep exercises done exercises 10 rep exercises done
during 90 sec rest during 90 sec rest during 90 sec rest
8 sets 8 sets 8 sets
Bench press heavy (50kg) x 6 Stiff Bench press heavy (70-80kg) Bench press heavy (>80kg) x 6
legged deadlift 30kg x 10 x6 Stiff legged deadlift 50kg x 10
8 sets Stiff legged deadlift 40kg x 10 8 sets
Chin up x 6 8 sets Chin up x 6
V sit x 10 Chin up weighted V sit x 10
V sit x 10

07
 week
2
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY 18kg pack - 9km 18kg pack - 10km 18 kg pack - 12km

Long March 12:00min per km pace 10:00min per km pace 9:00min per km pace
No vest/webbing
No dummy rifle/4kg bar

MONDAY 1500m 1800m 2000m

Long Swim

TUESDAY Explained in attachment

ME1

WEDNESDAY In Runners In Runners In Runners

Combat load 3.2k Time Trial 3.2k Time Trial 3.2k Time Trial
running or (Flat trail) (Flat trail) (Flat trail)
8-10kg vest Goal-17min Goal- 16min Goal < 15min

THURSDAY Explained in attachment

Strength

FRIDAY 5k with 10kg only 5k with 10kg only 5k with 10kg only
Speed March @ 7:30min per km @ 7:00 min per km @ 6:30 per km
Check load carriage Check load carriage Check load carriage

SATURDAY 400m breaststroke 400m breaststroke 400m breaststroke

Swim (combat Time trial Time trial Time trial
clothing)

08
 muscle endurance
LEVEL 1 LEVEL 2 LEVEL 3

ME 1 ME 1 ME 1

• RD 1 - 20 reps of exercises • RD 1 - 20 reps of exercises • RD 1 - 20 reps of exercises

A,B,C,D A,B,C,D A,B,C,D
• RD 2 - 10/20 reps of 1/A, 2/B, • RD 2 - 10/20 reps of 1/A, 2/B, • RD 2 - 10/20 reps of 1/A, 2/B,
3/C &4/D 3/C &4/D 3/C &4/D
• RD 3- 8/15 reps of 1/A, 2/B, 1A, • RD 3- 8/15 reps of 1/A, 2/B, 1A, • RD 3- 8/15 reps of 1/A, 2/B, 1A,
2B then 3C,4D,3C,4D. 2B then 3C,4D,3C,4D. 2B then 3C,4D,3C,4D.
• RD 4 -6/10 reps x 2 1/C 2/ • RD 4 -6/10 reps x 2 1/C 2/ • RD 4 -6/10 reps x 2 1/C 2/
D,3/A, 4B D,3/A, 4B D,3/A, 4B
• RD 4- 1,2,3,4 x 8 reps • RD 4- 1,2,3,4 x 8 reps • RD 4- 1,2,3,4 x 8 reps

1. Seated shoulder press 2 x 1. Seated shoulder press 2 x 1. Seated shoulder press 2 x

12.5kg DB 15-17.5kg DB 20-25kg DB
A. Jump squat A. Jump squat A. Jump squat

2. Chin up 2. Chin up 2. Chin up

B. Hands release push up B. Hands release push up B. Hands release push up

3. SIT UP HOLDING 15kg ball/ 3. SIT UP HOLDING 20kg ball/ 3. SIT UP HOLDING 25kg ball/
plate plate plate
C. Wide grip upright BB row 20kg C. Wide grip upright BB row 25kg C. Wide grip upright BB row 30kg

4. DB Box squat Squat 25kg DB 4. DB Box squat Squat 35kg DB 4. DB Box squat Squat 40kg DB
D. KB side bend RT & LT 24kg KB D. KB side bend RT & LT 30kg KB D. KB side bend RT & LT 36kg KB

strength
LEVEL 1 LEVEL 2 LEVEL 3

90 seconds rest between 6 rep 90 seconds rest between 6 rep 90 seconds rest between 6 rep
exercises 10 rep exercises done exercises 10 rep exercises done exercises 10 rep exercises done
during 90 sec rest during 90 sec rest during 90 sec rest
10 sets 10 sets 10 sets
Bench press heavy (50kg) x 6 Bench press heavy (70-80kg) x 6 Bench press heavy (>80kg) x 6
Reverse lunge 2 x 15kg DB x 10 Reverse lunge 2 x 20kg DB x 10 Reverse lunge 2 x 25kg DB x 10
10 sets 10 sets 10 sets
Chin up x 6 Chin up weighted Chin up x 6
V sit x 10 V sit x 10 V sit x 10

09
 week
3
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY 21 kg pack - 11km 21 kg pack - 14km 21 kg pack - 16km

Long March 12:00min per km pace 10:00min per km pace 9:00min per km pace
No vest/webbing
No dummy rifle/4kg bar

MONDAY Breaststroke 600m Breaststroke 700m Breaststroke 800m

Swim

TUESDAY Explained in attachment

ME1

WEDNESDAY In Runners In Runners In Runners

Combat load 4 x 300m @ 5:45 per km 4 x 300m @ 5:25 per km 4 x 300m @ 5:05 per km
running or
150m Light jog in 150m Light jog in 150m Light jog in
8-10kg vest
between intervals between intervals between intervals
Finish with 4 x 200m Finish with 4 x 200m @ Finish with 4 x 200m @
(no webbing) @ 4:30 4:30 min per km pace 4min per km pace
min per km pace 100m light jog 100m light jog
100m light jog between intervals between intervals
between intervals

THURSDAY Explained in attachment

Strength

FRIDAY 5K with 15kg pack 5K with 15kg pack 5K with 15kg pack
Speed March only (no webbing) only (no webbing) only (no webbing)
Time Trial Time Trial Time Trial
Goal - 45min Goal- 40min Goal - 35min

SATURDAY 8 x 50m @ 1:45 8 x 50m @ 1:35 8 x 50m @ 1:25

Swim (combat 1 min recovery 1 min recovery 1 min recovery
clothing) between each 50m between each 50m between each 50m

SFET-test CADENCE PU MAX CADENCE PU MAX CADENCE PU MAX

X 4 1 min rest X 4 1 min rest X 4 1 min rest
between sets between sets between sets

10
 muscle endurance
LEVEL 1 LEVEL 2 LEVEL 3

Rd 1 -20 reps A, 1,C, 1,D, 2,D 2, G 3, J 3, Rd 1 -20 reps A, 1,C, 1,D 2,D 2, G 3, J 3, Rd 1 -20 reps A, 1,C, 1,D, 2,D 2, G 3, J 3,
RD 2 -15 reps SS A/B/1/2, D/E/2/3, RD 2 -15 reps SS A/B/1/2, D/E/2/3, RD 2 -15 reps SS A/B/1/2, D/E/2/3,
G/H/3/4, J/K/4/1 G/H/3/4, J/K/4/1 G/H/3/4, J/K/4/1
RD 3-10 reps RD 3-10 reps RD 3-10 reps
ABCDEFGHIJKL ABCDEFGHIJKL ABCDEFGHIJKL
RD 4- SS 1,2,3,4 ALL 20 reps SS -C F RD 4- SS 1,2,3,4 ALL 20 reps SS -C F RD 4- SS 1,2,3,4 ALL 20 reps SS -C F
I L 15 reps I L 15 reps I L 15 reps

Exercises Exercises Exercises

24kg KB 28kg KB 28kg KB
A upright row A upright row A upright row
B sumo squat B sumo squat B sumo squat
C sumo squat Highpull C sumo squat Highpull C sumo squat Highpull
25kg BB 30kg BB 35kg BB
D military press D military press D military press
E front squat E front squat E front squat
F squat press F squat press F squat press
12.5 kg Dumbells 15 kg Dumbells 17.5-20 kg Dumbells
G hammer curl G hammer curl G hammer curl
H reverse lunge H reverse lunge H reverse lunge
I reverse lunge curl I reverse lunge curl I reverse lunge curl
Bodyweight Bodyweight Bodyweight
J Push ups J Push ups J Push ups
K Mountain climber (LT RT 1 rep) K Mountain climber (LT RT 1 rep) K Mountain climber (LT RT 1 rep)
L Burpee with chest to ground L Burpee with chest to ground L Burpee with chest to ground

1. Russian twist 1. Russian twist 1. Russian twist

2. Hand high sit up 2. Hand high sit up 2. Hand high sit up
3. V sits 3. V sits 3. V sits
4. Plank alternate arm leg raise 4. Plank alternate arm leg raise 4. Plank alternate arm leg raise KB

11
 strength
LEVEL 1 LEVEL 2 LEVEL 3

Rd 1-all 1s x 15reps all Rd 1-all 1s x 15reps all Rd 1-all 1s x 15reps all

2s x 12reps all 3 x 9reps 2s x 12reps all 3 x 9reps 2s x 12reps all 3 x 9reps
Rd 2 all1/ 2 15/12reps Rd 2 all1/ 2 15/12reps Rd 2 all1/ 2 15/12reps
Rd 3 all 2/3. 12/9reps Rd 3 all 2/3. 12/9reps Rd 3 all 2/3. 12/9reps
Rd 4. All 3/1. 9/12reps Rd 4. All 3/1. 9/12reps Rd 4. All 3/1. 9/12reps
Rd 5. 1,2,3. Rd 5. 1,2,3. Rd 5. 1,2,3.
6/10/12rep 6/10/12reps 6/10/12reps

1. HO PUSH UP 1. HO PUSH UP 1. HO PUSH UP

2. SHOULDER 2. SHOULDER 2. SHOULDER PRESS
PRESS 15kg DBs PRESS 17.5-20kg DBs 22.5-25kg DBs
3. BENCH PRESS 55kg 3. BENCH PRESS >65kg 3. BENCH PRESS >75kg

1.CROSS CRUNCH 1.CROSS CRUNCH 1.CROSS CRUNCH

2. RUSSIAN TWIST 10 kg DB 2. RUSSIAN TWIST 15 kg DB 2. RUSSIAN TWIST 17.5 kg DB
3. OH SIT UP 10kg DB 3. OH SIT UP 15kg DB 3. OH SIT UP 20kg DB

1. BICEP CURL 1. BICEP CURL 1. BICEP CURL

2. BENT OVER ROW 2. BENT OVER ROW 2. BENT OVER ROW
3. Chin up 3. Chin up 3. Chin up

1. BACK SQUAT 40kg 1. BACK SQUAT 60kg 1. BACK SQUAT >80kg

2. SIDE LUNGE 15kg DB 2. SIDE LUNGE 25kg DB 2. SIDE LUNGE 30kg DB
3. CALF RAISE 24kg KB 3. CALF RAISE 32kg KB 3. CALF RAISE 36kg KB

12
 week
4
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY Run 12k Run15k Run 18k

Long Run Easy pace 5:45 Easy pace 5:45 Easy pace 5:45

MONDAY Warm up 200m Warm up 200m Warm up 200m

Swim 8 x 100m on 2:30 8 x 100m on 2:10 8 x 100m on 1:50
Warm down 200m Warm down 200m Warm down 200m

TUESDAY Explained in attachment

ME1

WEDNESDAY In Runners In Runners In Runners

Combat load WU 1k (no WU 1k (no WU 1k (no
running or 8-10kg webbing/vest webbing/vest webbing/vest
vest Find 300m-400m Find 300m-400m Find 300m-400m
hill hill hill
(preferably trail) (preferably trail) (preferably trail)
Hill repeats x 6 Hill repeats x 7 Hill repeats x 8
Recovery is walk Recovery is walk Recovery is walk
down hill down hill down hill

THURSDAY Explained in attachment

Strength
FRIDAY 5K 6K 7k
Speed March Shuffle 250 Shuffle 250 Shuffle 250
Easy March Easy March Easy March
250 X 10 250 X 12 250 X 14

SATURDAY 4 x 200m @ 8 min 4 x 200m @ 7:20 min 4 x 200m @ 6:45 min

Swim (combat Rest 2 min Rest 2 min Rest 2 min
clothing)

Complete at end of Max chin ups x 3 Max chin ups x 3 Max chin ups x 3
swim with 1min rest with 1min rest with 1min rest
Goal 15/12/8 Goal 20/15/10 Goal 24/16/12

13
 muscle endurance
LEVEL 1 LEVEL 2 LEVEL 3

Rd 1 - 20 reps A, 1,C, 1,D, 2,D 2, G 3, J 3, Rd 1 - 20 reps A, 1,C, 1,D, 2,D 2, G 3, J 3, Rd 1 - 20 reps A, 1,C, 1,D 2,D 2, G 3, J 3,
RD 2 - 15 reps SS A/B/1/2, D/E/2/3, RD 2 - 15 reps SS A/B/1/2, D/E/2/3, RD 2 - 15 reps SS A/B/1/2, D/E/2/3,
G/H/3/4, J/K/4/1 G/H/3/4, J/K/4/1 G/H/3/4, J/K/4/1
RD 3 - 10 reps RD 3 - 10 reps RD 3 - 10 reps
ABCDEFGHIJKL ABCDEFGHIJKL ABCDEFGHIJKL
RD 4 - SS 1,2,3,4 ALL 20 reps SS -C F I RD 4 - SS 1,2,3,4 ALL 20 reps SS -C F I RD 4 - SS 1,2,3,4 ALL 20 reps SS -C F I
L 15 reps L 15 reps L 15 reps

Exercises Exercises Exercises

24kg KB 28kg KB 28kg KB
A upright row A upright row A upright row
B sumo squat B sumo squat B sumo squat
C sumo squat Highpull C sumo squat Highpull C sumo squat Highpull
25kg BB 30kg BB 35kg BB
D military press D military press D military press
E front squat E front squat E front squat
F squat press F squat press F squat press
12.5 kg Dumbells 15 kg Dumbells 17.5-20 kg Dumbells
G hammer curl G hammer curl G hammer curl
H reverse lunge H reverse lunge H reverse lunge
I reverse lunge curl I reverse lunge curl I reverse lunge curl
Bodyweight Bodyweight Bodyweight
J Push ups J Push ups J Push ups
K Mountain climber (LT RT 1 rep) K Mountain climber (LT RT 1 rep) K Mountain climber (LT RT 1 rep)
L Burpee with chest to ground L Burpee with chest to ground L Burpee with chest to ground

1. Russian twist 1. Russian twist 1. Russian twist

2. Hand high sit up 2. Hand high sit up 2. Hand high sit up
3. V sits 3. V sits 3. V sits
4. Plank alternate arm leg raise 4. Plank alternate arm leg raise 4. Plank alternate arm leg raise KB

14
 strength
LEVEL 1 LEVEL 2 LEVEL 3

Rd 1-all 1s x 15reps all Rd 1-all 1s x 15reps all Rd 1-all 1s x 15reps all

2s x 12reps all 3 x 9reps 2s x 12reps all 3 x 9reps 2s x 12reps all 3 x 9reps
Rd 2 all1/ 2 15/12reps Rd 2 all1/ 2 15/12reps Rd 2 all1/ 2 15/12reps
Rd 3 all 2/3. 12/9reps Rd 3 all 2/3. 12/9reps Rd 3 all 2/3. 12/9reps
Rd 4. All 3/1. 9/12reps Rd 4. All 3/1. 9/12reps Rd 4. All 3/1. 9/12reps
Rd 5. 1,2,3. Rd 5. 1,2,3. Rd 5. 1,2,3.
6/10/12reps 6/10/12reps 6/10/12reps
Rd 6. 1,2,3 4/8/10reps Rd 6. 1,2,3 4/8/10reps Rd 6. 1,2,3 4/8/10reps

1. HO PUSH UP 1. HO PUSH UP 1. HO PUSH UP

2. SHOULDER PRESS 2. SHOULDER PRESS 2. SHOULDER PRESS
15kg DBs 17.5-20kg DBs 22.5-25kg DBs
3. BENCH PRESS 55kg 3. BENCH PRESS >65kg 3. BENCH PRESS >75kg

1.CROSS CRUNCH 1.CROSS CRUNCH 1.CROSS CRUNCH

2. RUSSIAN TWIST 10 kg DB 2. RUSSIAN TWIST 15 kg DB 2. RUSSIAN TWIST 17.5 kg DB
3. OH SIT UP 10kg DB 3. OH SIT UP 15kg DB 3. OH SIT UP 20kg DB

1. BICEP CURL 1. BICEP CURL 1. BICEP CURL

2. BENT OVER ROW 2. BENT OVER ROW 2. BENT OVER ROW
3. Chin up 3. Chin up 3. Chin up

1. BACK SQUAT 40kg 1. BACK SQUAT 60kg 1. BACK SQUAT >80kg

2. SIDE LUNGE 15kg DB 2. SIDE LUNGE 25kg DB 2. SIDE LUNGE 30kg DB
3. CALF RAISE 24kg KB 3. CALF RAISE 32kg KB 3. CALF RAISE 36kg KB

15
 week
5
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY Pre fatigue-Run 7k PT Pre fatigue-Run 7k PT Pre fatigue-Run 7k PT

Long March gear 42min gear 38min gear 35min
No shuffle 15 kg pack - 16km @ 12 15 kg pack - 20km @ 15kg pack - 22km @1200
With 8kg vest/webbing min per km 12:00
Dummy rifle or 4-5kg bar

MONDAY 1800m 2000m 2200m

Swim

TUESDAY Explained in attachment

ME1

WEDNESDAY In boots In boots In boots

Combat Load Running WU 400m no webbing/vest WU 400m no webbing/vest WU 400m no webbing/vest
8-10kgs. Dummy Rifle 4-5kg only bar/rifle only bar/rifle only bar/rifle
2k best pace full kit 2k best pace full kit 2k best pace full kit
Goal- 13min Goal- 12min Goal-> 11min
Warm down no kit 400m Warm down no kit 400m Warm down no kit 400m

THURSDAY Explained in attachment

Strength

FRIDAY Hills (find hill 150-200m Hills (find hill 150-200m Hills (find hill 150-200m
Running intervals long) long) long)
3 min easy jog warm up on 3 min easy jog warm up on 3 min easy jog warm up on
the flat and conduct 4 x 10 the flat and conduct 4 x 10 the flat and conduct 4 x 10
sets of heal raises sets of heal raises sets of heal raises
5 x sprint full length jog 5 x sprint full length jog 5 x sprint full length jog
down recovery down recovery down recovery
6 x 3/4 length jog down 6 x 3/4 length jog down 6 x 3/4 length jog down
recovery recovery recovery
10 x half length walk 10 x half length walk 10 x half length walk
down recovery down recovery down recovery
3 min warm down 3 min warm down 3 min warm down

SATURDAY 600m 700m 800m

Swim (combat clothing) 50m freestyle/ 50m freestyle/ 50m freestyle/
50m breaststroke 50m breaststroke 50m breaststroke
Alternating Alternating Alternating
Best pace. Best pace Best pace

End of week challenge 20 cadence Push ups + 8 20 cadence Push ups + 8 20 cadence Push ups + 8
cadence heaves x 6 cadence heaves x 7 cadence heaves x 8
Rest 90 sec between sets Rest 90 sec between sets Rest 90 sec between sets

16
 muscle endurance #1
LEVEL 1 LEVEL 2 LEVEL 3

RD 1. 1/4/7/10–2/5/8/11–3/6/9/12 RD 1. 1/4/7/10–2/5/8/11–3/6/9/12 RD 1. 1/4/7/10–2/5/8/11–3/6/9/12

18 reps 18 reps 18 reps
RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12 RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12 RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12
16 reps 16 reps 16 reps
RD 3. 1/2/3/4/5/6/7/8/9/10/11/12 RD 3. 1/2/3/4/5/6/7/8/9/10/11/12 RD 3. 1/2/3/4/5/6/7/8/9/10/11/12
14 reps 14 reps 14 reps
RD 4. 3/1/2/3—6/4/5/6—9/7/8/9— RD 4. 3/1/2/3—6/4/5/6—9/7/8/9— RD 4. 3/1/2/3—6/4/5/6—9/7/8/9—
12/10/11/12. 12 reps 12/10/11/12. 12 reps 12/10/11/12. 12 reps

(RT-Right,LT-Left) (RT-Right,LT-Left) (RT-Right,LT-Left)

1. DB shoulder press RT 15kg DB 1. DB shoulder press RT 17.5kg DB 1. DB shoulder press RT 22.5kg DB
2. DB shoulder press LT 2. DB shoulder press LT 2. DB shoulder press LT
3. WALKOVER PUSH UP 3. WALKOVER PUSH UP 3. WALKOVER PUSH UP

4. Reverse Lunge RT holding 2 x 15kg 4. Reverse Lunge RT holding 2 x 17.5kg 4. Reverse Lunge RT holding 2 x 20kg
DB DB DB
5. Reverse Lunge LT 5. Reverse Lunge LT 5. Reverse Lunge LT
6. Jump squat to box low 6. Jump squat to box low 6. Jump squat to box low

7. Single arm row RT 22.5kg DB 7. Single arm row RT 27.5kg DB 7. Single arm row RT 32.5kg DB
8. Single arm row LT 8. Single arm row LT 8. Single arm row LT
9. Seated Row 70kg 9. Seated Row 85kg 9. Seated Row 100kg

10. Twisting Crunch RT 10. Twisting Crunch RT 10. Twisting Crunch RT

11. Twisting crunch LT 11. Twisting crunch LT 11. Twisting crunch LT
12. Hanging leg raise or captains chair 12. Hanging leg raise or captains chair 12. Hanging leg raise or captains chair
leg raise leg raise leg raise

17
 strength
LEVEL 1 LEVEL 2 LEVEL 3

Work through all 6 exercises in the Work through all 6 exercises in the Work through all 6 exercises in the
round rest 90 sec between round rest 90 sec between round rest 90 sec between
exercises and 2 minutes between exercises and 2 minutes between exercises and 2 minutes between
set 1 & 2 set 1 & 2 set 1 & 2

6 reps each exercise 6 reps each exercise 6 reps each exercise

6 x each set 6 x each set 6 x each set

Set 1 upper body Set 1 upper body Set 1 upper body

Incline bench 20kg DBs Incline bench 20-25kg DBs Incline bench 30-40kg DBs
Weighted CHIN UP wide overgrasp Weighted CHIN UP wide overgrasp Weighted CHIN UP wide overgrasp
grip with 5kg on waist/vest/Dumbell grip with 10kg on waist/vest/Dumbell grip with 15kg on waist/vest/Dumbell
etc etc etc

Weighted sit up 10kg DB Weighted sit up 15kg DB Weighted sit up 20kg DB

Set 2 legs Set 2 legs Set 2 legs

FRONT SQUAT 40kg FRONT SQUAT 60kg FRONT SQUAT 80kg

NORDIC HAMSTRING NORDIC HAMSTRING NORDIC HAMSTRING

curl (legs secured assist with curl (legs secured assist with curl (legs secured assist with
explosive push up as required) explosive push up as required) explosive push up as required)

WEIGHTED CALF RAISE WEIGHTED CALF RAISE WEIGHTED CALF RAISE

40-100kg depending on Free weight 40-100kg depending on Free weight 40-100kg depending on Free weight
or machine.*double reps (12)***** for or machine.*double reps (12)***** for or machine.*double reps (12)***** for
this one. this one. this one.

18
 week
6
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY 18kg pack - 18km @ 18kg pack - 20km @ 18 kg pack - 22km

Long March 12 min per km 12:00 @1200
8kg vest/webbing Post March run 8k jog Post March run 8k jog Post March run 8k jog
Dummy rifle or
4-5kg bar

MONDAY 200m wu 200m wu 200m wu

Swim 10 x 100m freestyle 10 x 100m freestyle 10 x 100m freestyle
Leave when clocks on Leave when clocks on Leave when clocks on
2:45 2:20 2:00

TUESDAY Explained in attachment

ME 1

WEDNESDAY In boots In boots In boots

Combat load WU no kit 400m WU no kit 400m WU no kit 400m
running or 8-10kg 6 x 400m @ 5:25 7 x 400m @ 5:10 7 x 400m @ 4:50
vest With Static rest of With Static rest of With Static rest of
Dummy rifle or 1:30 1:30 1:30
4-5kg bar WD no kit 400m WD no kit 400m WD no kit 400m

THURSDAY Explained in attachment

Strength

FRIDAY With 4kg bar/dummy With 4kg bar/dummy With 4kg bar/dummy
Speed March rifle rifle rifle
Full kit 23kg Full kit 23kg Full kit 23kg
Shuffle 2min/ March Shuffle 2min/ March Shuffle 2min/ March
1min x 10 1min x 12 1min x 16

SATURDAY 500m 550m 600m

Swim (combat All freestyle All freestyle All freestyle
clothing) Warm Down Warm Down Warm Down
100m breaststroke 200m breaststroke 300m breaststroke
SFET TEST CADENCE HEAVES CADENCE HEAVES CADENCE HEAVES
5 reps x 6 7 reps x 7 8 reps x 8
30 sec rest between 30 sec rest between 30 sec rest between
sets sets sets

19
 muscle endurance #1
LEVEL 1 LEVEL 2 LEVEL 3

RD 1. 1/4/7/10–2/5/8/11–3/6/9/12 RD 1. 1/4/7/10–2/5/8/11–3/6/9/12 RD 1. 1/4/7/10–2/5/8/11–3/6/9/12

18 reps 18 reps 18 reps
RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12 RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12 RD 2. 1/2/4/5/8/9/11/12—-3/6/9/12
16 reps 16 reps 16 reps
RD 3. 1/2/3/4/5/6/7/8/9/10/11/12 RD 3. 1/2/3/4/5/6/7/8/9/10/11/12 RD 3. 1/2/3/4/5/6/7/8/9/10/11/12
14 reps 14 reps 14 reps
RD 4. 3/1/2/3—6/4/5/6—9/7/8/9— RD 4. 3/1/2/3—6/4/5/6—9/7/8/9— RD 4. 3/1/2/3—6/4/5/6—9/7/8/9—
12/10/11/12. 12 reps 12/10/11/12. 12 reps 12/10/11/12. 12 reps
RD 5. 3/6/9/12 x 10 reps RD 5. 3/6/9/12 x 10 reps RD 5. 3/6/9/12 x 10 reps

(RT-Right,LT-Left) (RT-Right,LT-Left) (RT-Right,LT-Left)

1. DB shoulder press RT 15kg DB 1. DB shoulder press RT 17.5kg DB 1. DB shoulder press RT 22.5kg DB
2. DB shoulder press LT 2. DB shoulder press LT 2. DB shoulder press LT
3. WALKOVER PUSH UP 3. WALKOVER PUSH UP 3. WALKOVER PUSH UP

4. Reverse Lunge RT holding 2 x 15kg 4. Reverse Lunge RT holding 2 x 4. Reverse Lunge RT holding 2 x 20kg
DB 17.5kg DB DB
5. Reverse Lunge LT 5. Reverse Lunge LT 5. Reverse Lunge LT
6. Jump squat to box low 6. Jump squat to box low 6. Jump squat to box low

7. Single arm row RT 22.5kg DB 7. Single arm row RT 27.5kg DB 7. Single arm row RT 32.5kg DB
8. Single arm row LT 8. Single arm row LT 8. Single arm row LT
9. Seated Row 70kg 9. Seated Row 85kg 9. Seated Row 100kg

10. Twisting Crunch RT 10. Twisting Crunch RT 10. Twisting Crunch RT

11. Twisting crunch LT 11. Twisting crunch LT 11. Twisting crunch LT
12. Hanging leg raise or captains chair 12. Hanging leg raise or captains chair 12. Hanging leg raise or captains chair
leg raise leg raise leg raise

20
 strength
LEVEL 1 LEVEL 2 LEVEL 3

Work through all 6 exercises in the Work through all 6 exercises in the Work through all 6 exercises in the
round rest 90 sec between round rest 90 sec between round rest 90 sec between
exercises and 2 minutes between exercises and 2 minutes between exercises and 2 minutes between
set 1 & 2 set 1 & 2 set 1 & 2

6 reps each exercise 6 reps each exercise 6 reps each exercise

8 x each set 8 x each set 8 x each set

Set 1 upper body Set 1 upper body Set 1 upper body

Incline bench 20kg DBs Incline bench 20-25kg DBs Incline bench 30-40kg DBs
Weighted CHIN UP wide overgrasp Weighted CHIN UP wide overgrasp Weighted CHIN UP wide overgrasp
grip with 5kg on waist/vest/Dumbell grip with 10kg on waist/vest/Dumbell grip with 15kg on waist/vest/Dumbell
etc etc etc
Weighted sit up 10kg DB Weighted sit up 15kg DB Weighted sit up 20kg DB

Set 2 legs Set 2 legs Set 2 legs

FRONT SQUAT 40kg FRONT SQUAT 60kg FRONT SQUAT 80kg

NORDIC HAMSTRING NORDIC HAMSTRING NORDIC HAMSTRING

curl (legs secured assist with curl (legs secured assist with curl (legs secured assist with
explosive push up as required) explosive push up as required) explosive push up as required)

WEIGHTED CALF RAISE WEIGHTED CALF RAISE WEIGHTED CALF RAISE

40-100kg depending on Free weight 40-100kg depending on Free weight 40-100kg depending on Free weight
or machine.*double reps (12)***** for or machine.*double reps (12)***** for or machine.*double reps (12)***** for
this one. this one. this one.

21
 week
7
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY Run 16k @ 5:20 pace Run 18k @ 5:00 pace Run 20k @ 4:50 pace
Long run

MONDAY 4 x 400m @ 2:10 4 x 400m @ 1:50 4 x 400m @ >1:45

Swim per 100m (8:40 total per 100m (7:20 total per 100m (6:20 total
per 400) per 400) per 400)

TUESDAY Explained in attachment

ME1

WEDNESDAY In boots In boots In boots

Combat Load Running Weighted vest/ WU no kit 400m WU no kit 400m
8-10kg. Dummy Rifle webbing 8-10kg 4 x 1k @ 5:00 4 x 1k @ 4:50
4-5kg 3.2km time trial Rest 2 minutes Rest 2 minutes
Goal-15:30 WD no kit 400m WD no kit 400m

THURSDAY REST DAY

FRIDAY 7k best pace max 7k best pace max 7k best pace max
Speed March shuffle shuffle shuffle
Full kit/weight Goal-56 min Goal- 52 min Goal - >48min
With weapon/bar

SATURDAY 400m best pace x 2 400m best pace x 2 400m best pace x 2
Swim (combat 4 min rest between 4 min rest between 4 min rest between
clothing)
Goal- both under 16 min Goal- both under 14:30 Goal- both under 13:00

22
 muscle endurance #7
ME1

LEVEL 1 LEVEL 2 LEVEL 3

RD 1-All exercises RD 1-All exercises RD 1-All exercises

Rest 2 minutes Rest 2 minutes Rest 2 minutes
RD 2- All exercises except RD 2- All exercises except RD 2- All exercises except
renegade rows & run renegade rows & run renegade rows & run
RD 3-All exercises Half RD 3-All exercises Half RD 3-All exercises Half
reps/Time/distance reps/Time/distance reps/Time/distance

-Static HANG 1 minute off chin up bar. -Static HANG 1 minute off chin up bar. -Static HANG 1 minute off chin up bar.
-JUMP SQUATS x 30 JUMP SQUATS x 30 JUMP SQUATS x 30

-KNEES TO ELBOWS x 30 KNEES TO ELBOWS x 30 KNEES TO ELBOWS x 30

-ROPE Slam 60 ROPE Slam 60 ROPE Slam 60

-SINGLE ARM DB CLEAN x 16 each SINGLE ARM DB CLEAN x 16 each SINGLE ARM DB CLEAN x 16 each
side 15kg side 17.5 kg side 15kg
-CRUNCH HANDS HIGH 30 CRUNCH HANDS HIGH 30 CRUNCH HANDS HIGH 30

-ROWER 250m ROWER 250m ROWER 250m

-BB squat press 20kg x16 BB squat press 20kg x16 BB squat press 20kg x16

-RENEGADE ROWS with 7kg DB x 30 RENEGADE ROWS with 9kg DB x 30 RENEGADE ROWS with 12.5kg DB x 30
-Run hard 800m on treadmill Run hard 800m on treadmill Run hard 800m on treadmill

ME2

LEVEL 1 LEVEL 2 LEVEL 3

1/2 9reps 3/4 18 reps 5/6 9 reps 1/2 9reps 3/4 18 reps 5/6 9 1/2 9reps 3/4 18 reps 5/6 9
7/8 18 reps reps 7/8 18 reps reps 7/8 18 reps
1/3/5/7 -12/15/12/15 reps 1/3/5/7 -12/15/12/15reps 1/3/5/7 -12/15/12/15reps
2/4/6/8 -12/15/12/15 reps 2/4/6/8 -12/15/12/15reps 2/4/6/8 -12/15/12/15reps
1/3/2/4 - 15/12/15/12 reps 1/3/2/4 - 15/12/15/12 reps 1/3/2/4 - 15/12/15/12 reps
5/7/6/8 -15/12/15/12 reps 5/7/6/8 -15/12/15/12 reps 5/7/6/8 -15/12/15/12 reps
1/2 18reps 3/4 9 reps 5/6 18 1/2 18reps 3/4 9 reps 5/6 18 1/2 18reps 3/4 9 reps 5/6 18
reps 7/8 9 reps reps 7/8 9 reps reps 7/8 9 reps

1. OH REVERSE LUNGE WITH 1. OH REVERSE LUNGE 1. OH REVERSE LUNGE

WEIGHT PLATE 10kg
WITH WEIGHT PLATE 15kg WITH WEIGHT PLATE 20kg
2. VSIT
2. VSIT 2. VSIT
3. SEATED BICEP CURL 12.5kg
DBs 3. SEATED BICEP CURL 15kg DBs 3. SEATED BICEP CURL 17.5kg DBs
4. SEATED SHOULDER PRESS 4. SEATED SHOULDER PRESS 4. SEATED SHOULDER PRESS
12.5kg DBs 15kg DBs 17.5kg DBs

5. KB DEADLIFT TO DEFICIT 28kg 5. KB DEADLIFT TO DEFICIT 32kg 5. KB DEADLIFT TO DEFICIT >36kg

6. PUSH UP ON KB 6. PUSH UP ON KB 6. PUSH UP ON KB

7. CHIN UP 7. CHIN UP 7. CHIN UP

8. HANGING LEG RAISE 8. HANGING LEG RAISE 8. HANGING TOES TO BAR

23
 week
8
LEVEL 1 LEVEL 2 LEVEL 3

SUNDAY CADENCE PUs CADENCE PUs CADENCE PUs

REHEARSAL rest 5 min rest 5 min rest 5 min
TEST RUN CADENCE Chin ups CADENCE Chin ups CADENCE Chin ups
THROUGH REST 15min REST 15min REST 15min
Preferably start in SWIM test (tread SWIM test (tread SWIM test (tread
the late afternoon so water 10min 400m water 10min 400m water 10min 400m
the speed March is cam swim) cam swim) cam swim)
conducted during Rest 30min Rest 30min Rest 30min
the night 3.2 Webbing run in 3.2 Webbing run in 3.2 Webbing run in
Full kit/weight and boots boots boots
dummy weapon Rest 2 hours Rest 2 hours Rest 2 hours
when required 90 min pack March 90 min pack March 90 min pack March
max distance max distance max distance
MAX EFFORT MAX EFFORT MAX EFFORT

MONDAY Easy recovery Easy recovery Easy recovery

Swim 1200m 1500m 2000m
TUESDAY Explained in attachment
ME1

WEDNESDAY In boots In boots In boots

Combat load 3k time trial 3k time trial 3k time trial
running or 8kg vest/ Goal-16min Goal-15min Goal-14:30min
webbing 60 cadence PU 70 cadence Pu 80 cadence Pu
Dummy rifle or
4-5kg bar

THURSDAY Rest day

Rest day Massage/Foam Roll/Stretching
FRIDAY 200m breaststroke 200m breaststroke 200m breaststroke
Swim (combat clothing) 200m freestyle 200m freestyle 200m freestyle
200m breaststroke 200m breaststroke 200m breaststroke

SATURDAY Rest Day

Rest Day

24
 muscle endurance #8
ME1

LEVEL 1 LEVEL 2 LEVEL 3

RD 1-All exercises RD 1-All exercises RD 1-All exercises

Rest 2 minutes Rest 2 minutes Rest 2 minutes
RD 2- All exercises except RD 2- All exercises except RD 2- All exercises except
renegade rows & run renegade rows & run renegade rows & run
RD 3-All exercises Half RD 3-All exercises Half RD 3-All exercises Half reps/Time/
reps/Time/distance reps/Time/distance distance

-Static HANG 90 sec off chin up bar. -Static HANG 2min off chin up bar. -Static HANG 2 min 20 sec off chin up bar.
-JUMP SQUATS x 40 JUMP SQUATS x 40 JUMP SQUATS x 40

-KNEES TO ELBOWS x 40 KNEES TO ELBOWS x 40 KNEES TO ELBOWS x 40

-ROPE Slam 80 ROPE Slam 80 ROPE Slam 80

-SINGLE ARM DB CLEAN x 20 each SINGLE ARM DB CLEAN x 20 each SINGLE ARM DB CLEAN x 20 each
side 15kg side 17.5 kg side 15kg
-CRUNCH HANDS HIGH 40 CRUNCH HANDS HIGH 40 CRUNCH HANDS HIGH 40

-ROWER 300m ROWER 400M ROWER 500m

-BB squat press 20kg x20 BB squat press 20kg x20 BB squat press 20kg x20

-RENEGADE ROWS with 7kg DB x 40 RENEGADE ROWS with 9kg DB x 40 RENEGADE ROWS with 12.5kg DB x
-Run hard 1k on treadmill Run hard 1k on treadmill 40 Run hard 1k on treadmill

ME2

LEVEL 1 LEVEL 2 LEVEL 3

RD 1. 1/2 9reps 3/4 18 reps 5/6 9 RD 1. 1/2 9reps 3/4 18 reps 5/6 9 RD 1. 1/2 9reps 3/4 18 reps 5/6 9
reps 7/8 18 reps reps 7/8 18 reps reps 7/8 18 reps
RD 2. 1/3/5/7 -12/15/12/15reps RD 2. 1/3/5/7 -12/15/12/15reps RD 2. 1/3/5/7 -12/15/12/15reps
2/4/6/8 -12/15/12/15reps 2/4/6/8 -12/15/12/15reps 2/4/6/8 -12/15/12/15reps
RD 3. 1/3/2/4 - 15/12/15/12 reps RD 3. 1/3/2/4 - 15/12/15/12 reps RD 3. 1/3/2/4 - 15/12/15/12 reps
5/7/6/8 -15/12/15/12 reps 5/7/6/8 -15/12/15/12 reps 5/7/6/8 -15/12/15/12 reps
RD 4. 1/2 18reps 3/4 9 reps 5/6 18 RD 4. 1/2 18reps 3/4 9 reps 5/6 RD 4. 1/2 18reps 3/4 9 reps 5/6
reps 7/8 9 reps 18 reps 7/8 9 reps 18 reps 7/8 9 reps
RD 5 1/5 ,2/8 ,3/7 ,4/6 x 10 reps RD 5 1/5 ,2/8 ,3/7 ,4/6 x 10 reps RD 5 1/5 ,2/8 ,3/7 ,4/6 x 10 reps

1. OH REVERSE LUNGE WITH 1. OH REVERSE LUNGE WITH 1. OH REVERSE LUNGE WITH

WEIGHT PLATE 10kg WEIGHT PLATE 15kg WEIGHT PLATE 20kg
2. VSIT 2. VSIT 2. VSIT

3. SEATED BICEP CURL 12.5kg DBs 3. SEATED BICEP CURL 15kg DBs 3. SEATED BICEP CURL 17.5kg DBs
4. SEATED SHOULDER PRESS 4. SEATED SHOULDER PRESS 4. SEATED SHOULDER PRESS
12.5kg DBs 15kg DBs 17.5kg DBs

5. KB DEADLIFT TO DEFICIT 28kg 5. KB DEADLIFT TO DEFICIT 32kg 5. KB DEADLIFT TO DEFICIT >36kg

6. PUSH UP ON KB 6. PUSH UP ON KB 6. PUSH UP ON KB

7. CHIN UP 7. CHIN UP 7. CHIN UP

8. HANGING LEG RAISE 8. HANGING LEG RAISE 8. HANGING TOES TO BAR

25