Walrus circuits

Strength and Conditioning

3 weeks / 4 days per week

Walrus with EMOM Includes big lifts

Reviews

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Week 1

Day 1

Skp

Assistance
1 x undefined reps

Squat

Main
6 x 2 reps

Dip (Weighted vest)

Assistance
6 x 0 reps

Inverted Row (Weighted vest)

Assistance
6 x undefined reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main
6 x 3 reps

Chin-up narrow neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x 0 reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main
6 x 2 reps

Dip wide grip ( weighted vest)

Assistance
6 x undefined reps

Inverted Row Underhand grip (Weighted vest)

Assistance
6 x 0 reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Skp

Assistance
1 x undefined reps

Bench Press

Main
6 x 3 reps

Pull-up neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x undefined reps

Overhead dumbbell carry

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 2

Day 1

Skp

Assistance
1 x undefined reps

Squat

Main
7 x 2 reps

Dip (Weighted vest)

Assistance
6 x 0 reps

Inverted Row (Weighted vest)

Assistance
6 x undefined reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main
7 x 3 reps

Chin-up narrow neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x 0 reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main
7 x 2 reps

Dip wide grip ( weighted vest)

Assistance
6 x undefined reps

Inverted Row Underhand grip (Weighted vest)

Assistance
6 x 0 reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Skp

Assistance
1 x undefined reps

Bench Press

Main
7 x 3 reps

Pull-up neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x undefined reps

Overhead dumbbell carry

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 3

Day 1

Skp

Assistance
1 x undefined reps

Squat

Main
8 x 2 reps

Dip (Weighted vest)

Assistance
6 x 0 reps

Inverted Row (Weighted vest)

Assistance
6 x undefined reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main
8 x 3 reps

Chin-up narrow neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x 0 reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main
8 x 2 reps

Dip wide grip ( weighted vest)

Assistance
6 x undefined reps

Inverted Row Underhand grip (Weighted vest)

Assistance
6 x 0 reps

Macebell swings

Assistance
6 x undefined reps

Sandbag clean carry slam

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Skp

Assistance
1 x undefined reps

Bench Press

Main
8 x 3 reps

Pull-up neutral grip (Weighted vest)

Assistance
6 x undefined reps

Push-up (Weighted vest)

Assistance
6 x undefined reps

Kettlebell swing

Assistance
6 x undefined reps

Overhead dumbbell carry

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

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