WORKOUT OF THE DAY #78
5 Rounds for time: Run 400m 15 Thrusters (42/30 kg) WARM UP: Calf Stretch Samson stretch Spiderman stretch 5 x Inch worm Push-up 5 x Broad Jumps Jog 200m Warm Up Thrusters [...]
Workout of the Day #77
10 Sets of 1: Back Squat Super set with: Weighted Pull-up WARM UP: Samson Stretch Spiderman Stretch Chest Stretch Lat Stretch Active Shoulder Hang 10 x Air Squat 5 x Pull-up Warm-up sets [...]
Workout of the Day #76
40 Minute AMRAP: 60 Double Unders 50m Farmers Carry (32/24 kg) 40 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups 5 Burpees WARM UP: Calf Stretch Samson Stertch Torso Rotation 3 Rounds: 10 [...]
Workout of the day #75
5 Rounds for time: 20 Overhead Squats (42/30 kg) 20 Power Cleans (42/30 kg) 20 Push ups Run 400m WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations Thoracic Bridge 3 Rounds: 10 x [...]
Workout of the day #74
5 sets of 3: Squat Clean 5 sets of 3: Split Jerk WARM UP: Samson Stretch Spiderman Stretch w/ torso rotation Glute Bridge Chest Stretch 5 x Burpee Broad Jumps Burgener Warm-up SCALING: [...]
Workout of the Day #73
For Time: 60 Burpees 50 Kettlebell Swings (24/16 kg) 40 Pull-ups 30 Handstand Push-ups 20 Toes-to-bar 10 Bar Muscle Ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 5 x Inch [...]
Workout of the Day #72
12 Minute AMRAP: Max Unbroken Pull-ups Run 400m Score is total number of Pull-ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 20 second active shoulder hang 5 Burpee Broad Jumps 20 [...]
Workout of the Day #71
21-15-9: Handstand Push-ups Muscle-ups WARM UP: 10 x Forward/Backward single arm rotations 20 x Torso Rotation 3 Rounds: 20 Second Active Shoulder Hang 5 Toes-to-bar 10 x Push-ups Row 200m SCALING: Reduce Reps to [...]
Workout of the Day #70
5 Sets of 5: Front Squats 5 Sets of 5: Weighted Pull-ups Warm Up: Dynamic leg warm up Spiderman Stretch w/ Torso Rotation Glute Bridge Active Shoulder Hang 5 x Broad Jumps Warm up [...]
Workout of the Day #69
3 Rounds for Time: 15 Thrusters (42/30 kg) Run 200m WARM UP: Calf Stretch Spiderman Stretch Pidgeon Stretch Broad Jumps 5 x Burpees 5 x Handstand hold SCALING: Reduce weight of thruster. If [...]
Recruitment #2.4: Officer Selection Board (OSB)
For candidates applying to become as Officer within the Australian Defence Force, the Officer Selection Board (OSB) is the final step in the recruitment process. Everything that you have done up to the [...]
Workout of the Day #68
For Time: 5000m Run WARM UP: Calf Stretch Samson Stretch 20 x Single Leg Glute Bridge High Knees Heels to Bum Leg Swings 10 x Burpee Broad Jumps Jog 2 minutes SCALING: Row [...]
Achieve Your Military Fitness Goals
Programs to suit all levels of training to help achieve your fitness objective