Trial Week

WEEKLY OVERVIEW

The fundamentals of our programming with Collective Fitness include:

  • Injury Prevention
  • Strength
  • Conditioning
  • Finisher / Muscle Endurance Metcons

You can do these either all together in a single session or spread them throughout the day.

All of the Collective Fitness we cycle our program to run in 12-week cycles.

Within a 12 week cycle, there are 3 x 4-week’ blocks’.

Ultimately, each block is working towards a ‘peak’ or ‘optimal’ week.

Each week will consist of 3-5 workouts, depending on how often you wish to train.

MONDAY

1. WARM UP 

3 Sets

8 Yoga Push Up’s

8 Scapula Push Up’s

8 Side Plank Rotations Per Side

Max Effort Forearm Plank


2. STRENGTH

A1) Barbell Front Squat

Sets: 4
Reps: 6-8
Tempo: 2-1-2
Rest: Move Straight To Deadbugs Before You Rest

*2-1-2 means lowering for 2 seconds, pausing in the bottom position for 1 second, and standing tall for 2 seconds.

When you complete the final set, finish with:

Sets: 1
Reps: 20 @ 50% of Weight Used In The Set Above
Tempo: As Fast, But, Controlled As Possible

A2) Dead Bug

Sets: 4
Reps: 12 (6 Per Side)
Rest: 90 Seconds Before Front Squats

 

B1) Kettlebell Front Rack Step Up

Sets: 4
Reps: 12 (6 Per Leg)
Rest: Move To Next Exercise Before Resting

B2) Dumbbell Romanian Deadlift

Sets: 4
Reps: 12 (6 Per Leg)
Rest: Move To Next Exercise Before Resting

B3) Wall Sit

Sets: 4
Reps: 1 Minute
Rest: 60-90 Seconds Before B1

 

C) No Pain No Gain Finisher

Complete the following workout as quickly as you can:

21-15-9

Dumbbell Thrusters
Renegade Rows
Calories On Machine Of Choice

Complete 21 of each, then 15 of each, then 9 of each exercise.

TUESDAY

1. WARM UP 

3 Sets

10 Reverse Lunges

10 Side Lunges (5 Per Side)

30 Second Hollow Hold

10 Lying Glute Bridges

10 Jump Squats


2. STRENGTH

A1) Bent Over Barbell Row

Sets: 4
Reps: 6-8
Tempo: 2-1-2
Rest: Move To Next Exercise

*As heavy as form allows.

**If you don’t have a Barbell you can use Dumbbells or Kettlebells here

A2) TRX Isometric Hold

Sets: 4
Time: 20 Seconds
Rest: 1 Minute Before Bent Over Row

*If you don’t have a TRX setup then do the same exercise with a Barbell but hold at the top position

 

B1) Barbell Upright Row

Sets: 4
Reps: 10
Tempo: 2-1-2
Rest: Move To Next Exercise

*Keep wrists below elbows at all times

B2) Dumbbell Bench Press

Sets: 4
Reps: 10
Tempo: 2-1-2
Rest: Move To Next Exercise

B3) Dumbbell Bench Press Isometric Hold

Sets: 4
Time: 20 Seconds
Rest: 1 Minute

C) Kettlebell Countdown

Complete the following as quickly as possible:

5 Rounds

15/10 Cal Bike
12 Kettlebell Deadlifts
9 Dual Kettlebell Cleans
6 Dual Kettlebell Push Press

COMPETITION WEDNESDAY

1. WARM UP  

3 Sets

12 Single Leg Glute Bridge’s (Per Side)

12 Shoulder Tap’s (Per Side)

Max Effort Plank Hold

Rest 90 seconds between sets


2. METCON

Complete 2 Rounds Of The Following:

800m Run
50 Push-Ups
25 Burpee Box Jumps

Here is how you can modify this to suit your personal preference:

800m Run -> 80/60 Cal Row, 2000/1600m Cycle, 60/48 Cal Air Bike

50 Push-Ups – 50 Dumbbell Floor Press

25 Burpee Box Jumps – 25 No-Push Up Burpees or 25 Box Jumps

3. CORE DEVELOPMENT

Sets 1:
Reps: 50 Reps Unbroken

Rest 3 mins

Sets: 1
Reps: 25 Reps Unbroken

THURSDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.Remember to share your journey on social media by using the hashtag #CollectiveFitness

FRIDAY

1. WARM UP 

3 Sets

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Clean

5 Dumbbell Shoulder Press

10 Push Up’s

50 Single Skips or Jumping Jacks


2. STRENGTH

A1) Barbell Push Press

Sets: 5
Reps: 5
Tempo: 2-1-2
Rest: 90 Seconds

*Build to a heavy set of 5 reps

B1) Single-Leg Romanian Deadlift

Sets: 5
Reps: 6-8 Per Side
Tempo: Controlled
Rest: None Move To The Next Exercise

B2) Barbell Hip Thrust

Sets: 5
Reps: 15
Tempo: Controlled
Rest: 60 Seconds Before Starting Again

*Work as heavy as you can on this one

C) Metabolic Bodybuilding

Choose A Time Between 10-14 Minutes, The Complete As Many Rounds Of The Following:

20 Banded Kettlebell Swing
20 Dumbbell Hammer Curls
20 Bench Assisted Dips
20m Farmer Carry

SATURDAY

1. WARM-UP 

A) STABILITY SERIES

3 Sets

12 Banded Russian KB Swings
5 Broad Jumps (Max Distance)
12 Scorpions

1 Min Rest Between Sets

 


2. ALL OR NOTHING METCON

Complete 6 Rounds:

3 Mins on 1 min off

20/15 Cal Row
20 DBL DB Push Press
ME DBL DB Deadlift In Remaining Time

You can modify this workout by doing:

20/15 Cal Row -> 200m Run, 500/400m Cycle, 15/12 Cal Air Bike
20 DBL DB Push Press -> 20 Shoulder Taps
ME DBL DB Deadlift In Remaining Time -> Dumbbell Glute Bridge

3. CORE DEVELOPMENT

Complete 2-3 Rounds Of The Following:

Paloff Press x 30 Seconds Per Side
Plank Walk-Up x 30 Seconds Total
Flutter Kick x 30 Seconds

*Rest as needed

SUNDAY

REST DAY

Well done on making it through the first stage of the week.

Today you should be feeling it from the last few days especially if this is your first time training for a while.

On a day like today, we suggest doing as little as possible to allow your body to recover from the training so far this week.

If you are going to do anything, you could go for a brisk walk, swim, yoga class, etc.Remember to share your journey on social media by using the hashtag #CollectiveFitness