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Another week another set of workouts completed but the hunger still remains.
Now for a Prelude

Monday Solo:
Warm-up
Then:
8 x Bench Press +
20 x Box/Bench Jumps
Rest 90secs
4 sets in total
Then:
8 x Deadlift +
8 x Pull-ups or Bent Over Rows +
20secs x Row – all out
Rest 90secs
3 sets in total
Then:
Supplementary exercises
20x Weighted Dips +
20x Explosive Biceps Curls – start from kneeling
2 sets rest 90secs
Then:
Finisher
Pad Drills and Bag Drills
Then:
Cool down and Stretch
Barbell Workout
Monday Group:
Warmup
Then:
Deck of Cards workout
First 15minutes round –
Spades = Press-ups
Clubs = Hindu Push-ups
Hearts = Burps
Diamonds = Diagonal Mountain Climbers
Rest 2 minutes
Second 15minutes round –
Spade = Lunges
Clubs = Squats
Hearts = High Knees
Diamonds = Boot Strappers
Rest 2 minutes
Third 10minute round –
Spades = Crunches
Clubs = Reverse Crunches
Hearts = Dead Bugs/Dead Cockroaches
Diamonds = Back Extensions
Then:
Cool down and Stretch

Tuesday Group:
Warm-up
Then:
Deck of Cards – Dumbbells + Bodyweight
First Round – 15 minutes
Spade = Renegade Rows
Clubs = Push Press
Hearts = Floor suitcase Cleans
Diamonds = Snatches
3 minutes Rest
Seconds Round – 10 minutes
Spades = Close Grip Press-ups
Clubs = Wide Grip Sliding Side to Side Press-ups
Hearts = Squats to Jumping Lunges
Diamonds = Burpees
3 minutes Rest
Third Round – 10 minutes
Spades = Get-ups
Clubs = Good Mornings or Sky Divers
Hearts = Dead Cockraoches
Diamonds = 90degree Leg Raises
3 minutes Cool down
Then:
Stretch

Wednesday Group:
Kettlebell Metcon Session
Dynamic Mobility Warm-up
Partner work:
P1: Snatches (30secs per arm)
P2: High Knees
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: Cleans (swap arm after 30secs or perform using double KB)
P2: Sprinter Lunges
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: Jerks (swap arm after 30secs or perform using double KB)
P2: Mountain Climbers
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
P1: KB Bottoms Up Crush Press-ups
P2: Dead Cockroaches
60seconds work the swap. Once both partners have completed both exercises then 60seconds rest.
Complete 3 rounds
Then:
Cool down and Stretch

Thursday Partner Workout:
Warm-up
Then:
5x Barbells Cleans +
30secs x Alternate Rope Undulation
4 rounds – Rest period max 60secs
Then:
5x Barbell Thrusters +
30secs x Double Rope Undulation
4 rounds – Rest period max 60secs
Then:
5x Barbell Floor Press +
30secs x Snakes Rope Undulation
4 rounds – Rest period max 60secs
Then:
Finisher – Punch Drills
P1: 50x Punches – Jab and Crosses with every 10th punch (cross) to be a Knock Out punch
P2: Holding the Pads
Immediately to follow:
P2: Drops to the floor lying in a prone position while
P1: Still the gloves on Jumps/Bounds Side to Side over the partners body
Complete 10 rounds back to back with very minimal rest
Then:
Swap gloves and pads and repeat 10 rounds
Then:
Cool down and Stretch

Thursday Outdoor Speed Session:
Dynamic Warm-up
Then:
20mins Speed and Agility Drills
Then:
3x Staggered Sprints covering 100m
3x Floor Start Sprints covering 40m @60% max
3x False Start Sprints covering 40m @70% max
3x Jumping Back Start Sprints 40m @80% max
Rest 2 minutes between each set
Then:
3x 100m All out Sprint
Rest 2 minutes between each set
Then:
Jogging with Press-ups at each marker point.
As many markers as you want. We used 8 markers with a distance of 15m approx. At each marker we added 3 press-ups… 1st 3, 2nd 6, 3rd 9, 4th 12, 5th 15, 6th 18, 7th 21, 8th 24.
Then:
Cool down and Stretch

Friday Solo Session:
Kettlebell Mobility Warm-up
Halos+
Sling Shots (around the world) +
Good Morning +
Hot Potato +
Circular Cleans
Then:
1x Manmaker – 2x32kg Kettlebells +
25m x Farmers walk with 2x32kg Kettlebells
Complete 10 Rounds
Rest as and when needed.
Then:
3×3 Double Windmills (one KB at the top and one KB at the bottom)
Then:
Cool down and SMR

Saturday Solo Kettlebell Metabolic Conditioning:
Dynamic Warm-up
Then:
10x Double Swings +
10x Alternate Swings +
5x Single Arm Swings +
5x High Pulls +
10x Goblet Squats +
10x Push Press +
10x Good Mornings +
2mins x Run – Treadmills @10incline & @8mph +
2mins Rest
Complete 4 rounds
Then:
10x Double Swings +
30x Jumping Jacks +
10x Alt Swings +
30x High Knees +
10x High Pulls +
30secs x Low Knees +
10x Goblet Squats +
30x Jump Squats +
10x Push Press +
30x Bench Dips +
10x Good Mornings +
30x Jack Knife Deadlifts
Rest 2 minutes
Then:
Ab Circuit
3 exercises 30 reps
Then:
Cool down and Stretch


Remember the road is long as is life. Train like theres is no finish line but be smart about it. Above all keep the hunger alive.

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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