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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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