Session 40

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Step-Down · BW5 ea

Front Squat Build45 · 75 · 105

Strength5:00–18:00

Load & Xplode · 4 Rounds

Front Squat3 130#

Box Jump3

Barbell RDL8 125#

KB Swing10 44#

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Bulgarian Split Squat10 30s

Split Squat Hold0:20 30s

Step-Down · 3s Down + Pause8

Endurance32:00–42:00

Add-On Circuit · Add One Move Each Round

DB Step-Up to Knee Drive8 ea 50s

+ Goblet Squat12 44#

+ KB Suitcase Carry30m ea 53#

Repeat full round until time.

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Sled Push0:30 90#

Squat Jump0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up15

GHD Hip Extension12

Weighted Side Plank0:45 ea

Session 41

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Ring Row8

Bench Build5 · 3 · 2 45 · 65 · 75

Strength5:00–18:00

Strong & Stable · 4 Rounds

Bench Press6 85#

Ring Push-Up8

Barbell Bent-Over Row6 110#

Ring Row Hold (Top)0:15

Blended19:00–31:00

Back-to-Back: Drop Set · 3 Rounds

DB Z-Press8 25s

DB Z-PressMax 15s

DB Renegade Row8 ea 25s

DB Renegade RowMax ea 15s

Endurance32:00–42:00

Circuit · Until Time

Barbell Curl12 45#

Reverse Curl12 35#

DB Overhead Triceps Ext12 35#

Ring Pallof Press · 2s Hold6 ea

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

All Out Row0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up15

Hanging Knee Raise + Twist16

Ab Wheel Rollout10

Session 42

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Step-Down · BW5 ea

Deadlift Build95 · 135 · 165

Strength5:00–18:00

Cluster Set · 4 Rounds

Conventional Deadlift3 190#

Rest 0:15 · DeadliftMax (≤3) 190#

Strong & Stable · 3 Rounds

Tempo RDL · 3s Down8 125#

BW S/L RDL8 ea

Blended19:00–31:00

360 · Front, Side, Back · Until Time

DB Step-Up to Knee Drive8 ea 50s

DB Lateral Lunge8 ea 30s

Nordic Curl7

Endurance32:00–42:00

Rep & Recover · Every 1:30 × 6

Goblet Squat10 44#

KB Swing12 44#

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

Sled Push0:20 100#

Goal · Match Round 1 Distance

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension · 2s Pause12

GHD Sit-Up15

Hollow Hold0:30

Session 43

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Ring Row8

Dead Hang0:20

Strength5:00–18:00

Superset · 5 Rounds

Pull-Up7–8

Barbell Pendlay Row8 100#

Blended19:00–31:00

Tempo Couplet · Until Time

DB Close-Grip Bench · Slow 3:1:16 35s

DB Close-Grip Bench · Explosive6 35s

Weighted Ring Row · Slow 3:1:18

Weighted Ring Row · Standard8

Endurance32:00–42:00

Chipper · 20 / 15 / 10

DB Hammer Curl20 20s

DB Lateral + Front Raise15 / 15 10s

DB Overhead Triceps Ext10 35#

Start again from the top until time.

Finisher42:00–45:00

3:2 · 0:30 on / 0:20 off · 3 Rounds

Med Ball Slam + Twist0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up18

Hanging Knee Raise + Twist16

Weighted Side Plank0:45 ea

Session 44

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Step-Down · BW5 ea

Back Squat Build45 · 95 · 125

Strength5:00–18:00

Load / Lift / Burn · Back-to-Back

Load · Back Squat3 × 4 155#

Lift · Back Squat2 × 8 135#

Burn · Back Squat1 × 15 95#

Every Set · Broad Jump3

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Bulgarian Split Squat8 35s

DB Bulgarian Split Squat · BurnMax 20s

Copenhagen Plank0:20

Endurance32:00–42:00

Take-Away Circuit · Drop the Last Move Each Round

Sandbag Bear Hug Carry40m

Goblet Squat12 44#

KB Swing15 44#

Wall Sit0:45

Rounds 1–4, then repeat until time.

Finisher42:00–45:00

4:1 · Back-to-Back

Wall Sit · Plate Press1:00 25#

Squat Pulse1:00

Rest0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15 10#

GHD Sit-Up18

Ab Wheel Rollout10

Session 45

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Ring Row8

Bench Build5 · 3 · 2 45 · 65 · 80

Strength5:00–18:00

Cluster Set · 4 Rounds

Bench Press3 90#

Rest 0:15 · Bench PressMax (≤3) 90#

Superset · 3 Rounds

Barbell Bent-Over Row6 115#

Tall-Kneeling DB Press8 ea 30#

Blended19:00–31:00

Construct · 4 Rounds

DB Lateral Raise8 12s

DB Front Raise8 12s

DB Lateral to Front Raise8 12s

Then · 3 Rounds

Tall-Kneeling KB Halo12 ea 26#

Endurance32:00–42:00

Rep Ranges · Until Time

Ring Push-Up10–14

Weighted Ring Row10–14

Barbell Curl10–14 45#

DB Overhead Triceps Ext10–14 35#

Finisher42:00–45:00

2:3 · Work & Active Recovery · 2 Rounds

DB Push Press0:30 20s

KB Farmer March0:45 53s

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up18

Ring Pallof Press · 2s Hold6 ea

Weighted Side Plank0:50 ea

Session 46

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Step-Down · BW5 ea

Trap Bar Build95 · 135 · 175

Strength5:00–18:00

Hold & Xplode · 4 Rounds

Trap Bar Deadlift · 2s Pause at Knee4 185#

Broad Jump3

Front Squat · 2s Pause3 115#

Squat Jump5

Blended19:00–31:00

Pyramid · 6 / 8 / 10 / 8 / 6

Barbell RDL6→10→6 125#

DB Reverse Lunge6→10→6 ea 30s

Endurance32:00–42:00

Anchor · Goblet Squat Between Every Move

Nordic Curl5

Anchor · Goblet Squat10 44#

KB Suitcase Carry30m ea 53#

Anchor · Goblet Squat10 44#

DB Step-Up8 ea 50s

Repeat until time.

Finisher42:00–45:00

1:3 · 0:15 on / 0:45 off · 3 Rounds

Sled Push · All Out0:15 110#

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension · 2s Pause12 15#

GHD Sit-Up20

Hollow Rock20

Session 47

Primer0:00–5:00

2 Rounds

PVC Pass-Through10

Banded Pull-Apart15

Ring Row8

Bench Build5 · 3 · 2 · 1 45 · 65 · 80 · 90

Strength5:00–18:00

Top Set + Back-Off

Bench Press1 × 3 95#

Bench Press3 × 6 80#

Push Press5 × 4 100#

Blended19:00–31:00

Complex · Don't Put the Bar Down · 4 Rounds

Barbell Bent-Over Row6 75#

Barbell Curl6 75#

Strict Press6 75#

Push Press6 75#

Endurance32:00–42:00

Rep & Active Recovery · Every 2:00 × 5

Pull-Up6

DB Renegade Row6 ea 25s

Remaining Time · Dead HangUntil 2:00

Finisher42:00–45:00

3:1 · 0:45 on / 0:15 off

Ring Push-Up0:45

DB Hammer Curl0:45 25s

Ring Push-Up0:45

GHD Buy-Out45:00–50:00

Until Time

GHD Sit-Up20

Hanging Knee Raise + Twist18

Ab Wheel Rollout12

Session 48

Primer0:00–5:00

2 Rounds

Glute Bridge15

Cossack Squat6 ea

Step-Down · BW5 ea

Trap Bar Build95 · 135 · 175 · 195

Strength5:00–18:00

Top Sets · Log Every Load

Trap Bar Deadlift1 × 3 210#

Trap Bar Deadlift2 × 6 185#

Back Squat1 × 5 155#

Back Squat2 × 8 135#

Blended19:00–31:00

Load / Lift / Burn

DB Bulgarian Split Squat6 · 10 · Max ea 35s · 25s · BW

Barbell RDL6 · 10 · Max 135# · 115# · 75#

Endurance32:00–42:00

Circuit · Until Time

Sandbag Bear Hug Carry40m

KB Swing15 53#

Nordic Curl6

DB Step-Up to Knee Drive8 ea 50s

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Sled Push0:30 110#

Squat Jump0:30

GHD Buy-Out45:00–50:00

Until Time

GHD Hip Extension15 20#

GHD Sit-Up20

Weighted Side Plank0:50 ea