As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
Aerobic warm up: 5-15 min
*** hold toe position, can do from swiss ball for more advanced
| Super set (2-3 sets) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Weighted pull up or BW pull up | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy |
| Ski erg sprint | x 10-15 sec | x 10-15 sec | x 10-15 sec | x 10-15 sec | x 10-15 sec |
** go from first exercise directly to the second. Rest 90 sec between sets | | | |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| DB kneeling row | 3 x 5 med | 3 x 4 heavy | 3 x 4 V heavy | 3 x 3 V heavy | 3 x 3 V heavy |
| DB tricp extension | 3 x 5 med | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy |
| ** optional lower body add | | | | | |
| Dead lift BB or Hex bar | 3 x 5 med | 3 x 4 heavy | 3 x 4 V heavy | 3 x 3 V heavy | 3 x 3 V heavy |
