LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

[J] – Warm-Up Sequence 1 (Upper body) 1 x 5m

Set	time
1	5m

Crab Get Up 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	30s
2	8	controlled	30s
3	8	controlled	30s

[J] – Anterior Lunge, 1 Arm DeadLift 3 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	45s
2	10	moderate	controlled	45s
3	10	moderate	controlled	45s

[J] – Lizard Get Up to Side Lunge 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	60s
2	10	controlled	60s
3	10	controlled	60s

[J] – Half Knee to Corner Deadshift 3 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	2m
2	8	moderate	controlled	2m
3	8	moderate	controlled	2m

Cool Down Blocks

Cool Down Block

[J] – Cool-Down Sequence 2 1 x 5m

Set	time
1	5m

[J] – 4Q DeadStarts 2.

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm-Up
Horizontal Loading

[J] – Warm-Up Sequence 1 (Upper body)

Set	Time
1	5m h:m:s

Workout Blocks

Outcome Based
Giant Set x 3

ULT
Crab Get Up

reps 8

Tempo controlled

Rest 30s

Ground to Standing Exercise

Set	Reps	Tempo	Rest
1	8	Controlled	30s (h:m:s)
2	8	Controlled	30s (h:m:s)
3	8	Controlled	30s (h:m:s)

LLT
[J] – Anterior Lunge, 1 Arm DeadLift

reps 10

load moderate

Tempo controlled

Rest 45s

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	45s (h:m:s)
2	10	Moderate	Controlled	45s (h:m:s)
3	10	Moderate	Controlled	45s (h:m:s)

UMT
[J] – Lizard Get Up to Side Lunge

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)

LMT
[J] – Half Knee to Corner Deadshift

reps 8

load moderate

Tempo controlled

Rest 2m

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	2m (h:m:s)
2	8	Moderate	Controlled	2m (h:m:s)
3	8	Moderate	Controlled	2m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR
[J] – Cool-Down Sequence 2

Set	Time
1	5m h:m:s