Walrus circuits

Strength and Conditioning

3 weeks / 4 days per week

Walrus with EMOM Includes big lifts

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

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

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

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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KeyLifts

Walrus circuits

Strength and Conditioning

3 weeks / 4 days per week

Walrus with EMOM Includes big lifts

Reviews

0 reviews

Week 1

Day 1

Skp

Squat

Dip (Weighted vest)

Inverted Row (Weighted vest)

Macebell swings

Sandbag clean carry slam

Timed Assult bike (weighted vest)

Day 2

Skp

Military Press (Barbell)

Chin-up narrow neutral grip (Weighted vest)

Push-up (Weighted vest)

Kettlebell swing

Farmers walk

Timed Assult bike (weighted vest)

Day 3

Skp

Trap Bar Deadlift

Dip wide grip ( weighted vest)

Inverted Row Underhand grip (Weighted vest)

Macebell swings

Sandbag clean carry slam

Timed Assult bike (weighted vest)

Day 4

Skp

Bench Press

Pull-up neutral grip (Weighted vest)

Push-up (Weighted vest)

Kettlebell swing

Overhead dumbbell carry

Timed Assult bike (weighted vest)

Week 2

Day 1

Skp

Squat

Dip (Weighted vest)

Inverted Row (Weighted vest)

Macebell swings

Sandbag clean carry slam

Timed Assult bike (weighted vest)

Day 2

Skp

Military Press (Barbell)

Chin-up narrow neutral grip (Weighted vest)

Push-up (Weighted vest)

Kettlebell swing

Farmers walk

Timed Assult bike (weighted vest)

Day 3

Skp

Trap Bar Deadlift

Dip wide grip ( weighted vest)

Inverted Row Underhand grip (Weighted vest)

Macebell swings

Sandbag clean carry slam

Timed Assult bike (weighted vest)

Day 4

Skp

Bench Press

Pull-up neutral grip (Weighted vest)

Push-up (Weighted vest)

Kettlebell swing

Overhead dumbbell carry

Timed Assult bike (weighted vest)

Week 3

Day 1

Skp

Squat

Dip (Weighted vest)

Inverted Row (Weighted vest)

Macebell swings

Sandbag clean carry slam