Fit for Life - Training Plans by Drika Lucas

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Fit for Life – Coach Scotty - Training Plans

FIT FOR LIFE – TRAINING PLANS THANK YOU FOR CHECKING OUT THIS TRAINING PLAN This is the work of Christopher Kincaid Scott, or as many know him, Coach Scotty. Coach Scotty was 45 years old, the spitting image of health, amazing husband and father, which met his final destiny July 2019. Chris was diagnosed Stage 4 Melanoma Cancer and passed away two weeks after. We were overwhelmed with the love and support received by so many people around the world who knew him and some that even didn’t know him… He passed away knowing the impact he had in so many of your lives and wanted to keep on helping people getting Fit for Life. This is our Thank You: Chris´ training plans and videos for anyone to follow and share as you wish. IMPORTANT: This training is for people who have some knowledge of CrossFit and Gym movements. Do not go out there trying to do these exercises for the first time without supervision. There up to 200 videos on YouTube of Coach Scotty performing most exercises. Hence I would advise you to check the videos before performing the exercises. For example if you are not sure what a “Chest to Bar” is, go to YouTube and type “Coach Scotty Chest to Bar”. Feel free to subscribe to his YouTube Channel for easy access of the videos. There are different training plans – some more focused on HIIT, some more focused on Strength that need gym machines.

Fit for Life – Coach Scotty - Training Plans

DIFFERENT WORKOUT PHASES The High Intensity Workout involves usually 4-5 phases: 1. Warm Up – Warm Up is super important as it will prepare the body for the exercise that you will do. Hence it will always start with: a. 3min row / or jog if you don’t have a rower available b. Perfect Stretch - you can see the movement breakdown further down or check the video “Perfect Stretch” on Coach Scotty YouTube page c. Specific exercise to warm up for the rest of the WOD – see training plan for details 2. Skill a. Some of the workouts have a pre-exercise which Coach Scotty mentions as skill development. Learning a skill happens slowly and by getting a feel for it. Don’t rush these exercises. 3. Lifting a. As the title implies we will be doing some lifting. If you don’t have a bar at your gym, you can do it with Dumbbells or Kettlebells. While lifting is very important - you shouldn´t over do it. b. How to determine how heavy you should lift → Start out with a light weight in order to ensure that you have proper form (always back straight, core engaged). If your form is solid, each week increase the weight. Baby steps is the key here, small jumps in weight is how it should be. Know if you go too heavy you put yourself at risk of injury or bad form. If a set has 12 reps, it should be hard to get the last rep. 4. High Intensity workout – usually called “WOD” a. This workout is meant to be intense! By saying that, I mean you need to give all you got. If you are out of breath, it means you are doing it right! However always keep your positioning right and don’t cheat! Remember that if you cheat on your numbers or form you are cheating on yourself. 5. Cool Down a. It is super important that after the workout you relax your muscles and get your breathing back under control. This will diminish the soreness of your muscles for the next day. Check the video “Cooldown” on Coach Scotty YouTube page.

TRAINING MOVEMENTS The training movements on your programming will depend on what you have around you that you can use. Do you have barbell in your gym? Awesome? You don’t? Let’s use kettle bells or/and dumbbells. All the movements have been recorded and uploaded on YouTube so you can see me doing those exercises and you know how to perform them. For now, some key movements to get you started below. Warm Up movements Rowing Easy pace, make it harder towards the end

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Air Squat

Air Squat with ball

Push Up

Push up with knees

Ring Row

Perfect Stretch Perfect stretch is a must do before any workout to stretch and make sure your body is ready for the physical activity it will follow. Video is on YouTube but here it goes for easier reference. It should comprise: 10 x Sumo Squat to Stand

10 x Downward dog (to peddle your heels)

Fit for Life – Coach Scotty - Training Plans

6 x Dive Bombers

6 x Step over high hip

4 x Pulse Lunge (Deep lunge to full extension, same leg) + 4 x Elbow to the ground - each side

6 x Squat to rotation

Flat on your belly – 1 hand low back + back of your head – change position x10

Flat on your belly - Both hands up front – palms up – swing to your low back x10 times

Fit for Life – Coach Scotty - Training Plans

LEGAL DISCLAIMER The content provided in this pdf offers fitness workouts, free of charge, that are designed for educational purposes only. This content is by no way intended for use as medical advice or as a substitute for medical counselling. Nothing stated in this work is intended to be, and must not be taken to be, the practice of medicine and counselling. No warranty of any kind, implied or express, is made as to accuracy, completeness, appropriateness or effectiveness of content provided herein. Seek professional medical advice prior to participating in or practicing any exercise, movement, or nutritional program disclosed, suggested, or referred to herein. You should not rely on this information as a substitute for, nor does it replace, professional medical advise, diagnosis, or treatment. Do not disregard, avoid, or delay obtaining medical or health related advise from your health-care professional because of something you may have read in this work. The use of any information provided in this work is solely at your own risk. “Coach Scotty - Fit for Life” is not responsible or liable to you or anyone else for any loss or injury or any indirect, incidental, consequential, special, exemplary, punitive or other damages under any contract, negligence, liability or other theory arising out of or relating in any way to (i) the use or inability to use this work or the product, services, or techniques disclosed herein; (ii) any content contained in this work and or product and or service disclosed herein; (iii) any content contained in this work; (iv) any action taken in response to or as a result of any information available in this work. In no event shall “Coach Scotty - Fit for Life” total liability to you for any and all damages, losses, and causes of action (whether in contract, tort, statutory or otherwise) exceed the amount paid by you, if any, for using or accessing this work. You agree to indemnify, defend, and hold “Coach Scotty - Fit for Life” harmless from and against any and all claims, damages, losses, costs or expenses (including reasonable attorneys' fees and disbursements) which arise directly or indirectly out of or from your use of content provided herein.

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Fit for Life – Coach Scotty - Training Plans

WEEK 1 W1-W1 (Week 1-Workout1) Warm up Row Perfect Stretch Perform two rounds of the below: • 50m Single Arm Overhead Kettlebell Walk • 20 sec - Handstand hold / Regression: Wall Walk • 10 Toes To Bar / High Knees • 10 Kettlebell Swings Lifting Barbell Bench Press 4 sets x 8 reps @ 3030 -Barbell lowers to the chest on a 3 count (1-2-3) -Touch chest -Press up on 3 count -Lower right away at extension of the arms Bent Over T Bar Row 4 sets x 7 reps WOD EMOM 20 Min Min 1 - 20 Wall Balls 10/6Kg Min 2 - 20KB Swings 24/16Kg Min 3 - 20 Push Ups Min 4 - 20 Double Unders / 40 Singles (Jump Rope) Min 5 - Rest 1 Min (repeat 4 times)

W1-W2 (Week 1 – Workout 2) Warm up Row Perfect Stretch Perform two rounds of the below: • 10 G2OH (Plate Ground to Overhead) • 10 Plate Lunges • 10 Box Jumps • 20 Russian Twists Lifting Front Squat 4 sets x 10 reps @32x1 - 3 count down - 2 count bottom of squat - explode up out of squat - 1 count reset at the top position - 90 secs between rounds Glute Ham Raise 4 sets x 10 reps WOD WOD For time 20 - 16 - 12 - 16 - 22 Dumbbell Snatch - Same Arm 1/2 reps Toes to Bar Or Sit ups- 40 - 32 - 24 - 32 - 40

W1-W3 (Week 1 – Workout 3) Warm up Row Perfect Stretch Perform two rounds of the below: • 50m Single Arm Overhead Kettlebell Walk • 20 sec - Handstand hold / Regression: Wall Walk • 10 Toes To Bar / High Knees • 10 Kettlebell swings Lifting Sumo Deadlift High Pull 4 sets x 7 reps BUILD

W1-W4 (Week 1 – Workout 4) Warm up Row Perfect Stretch Perform two rounds of the below: • 10 G2OH (Plate Ground to Overhead) • 10 Plate Lunges • 10 Box Jumps • 20 Russian Twists Lifting Behind the Neck Press 5 sets x 5 reps - to be done together with Banded Pull Aparts –

- to be done together with Push Ups –

Banded Pull Apart 5 sets x 10 reps WOD WOD For time 3 rounds 21 Thrusters 45/30Kg 15 Cal Row 9 Bar MUs (Regression C2B / Pull Up Strict / Pull Up kipping / Ring Row)

Push Up 4 sets x 20 reps WOD WOD for Time (10 CTB+ 1 Squat Clean and so forth..) Chest to Bar 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Squat Cleans @ 60/35Kg 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Fit for Life – Coach Scotty - Training Plans

WEEK 2 W2-W1 (Week 2 – Workout 1) Warm up Row Perfect Stretch Perform two rounds of the below: • 10 Mountain Climbers • 10 Burpees • 10 Cossack Squat • 20 Sit Ups Lifting Barbell - all with same weight Barbell Strict Press 3 sets x 3 reps Push Press 3 sets x 2 reps Push Jerk 3 sets x 1 rep WOD WOD For time (30min Cap) 500 Step Ups in a 20" Box carrying a 10/5Kg Plate Carry plate in your hands W2-W3 Warm up Row Perfect Strech 2 Rounds: • 10 Mountain Climbers 4 Count (1-2-3-4 = 1 rep) • 10 Burpees • 10 Cossack Squats • 20 Sit Ups Lifting SKILL: 300m Row x 5 reps - SPRINT PACE Leg Press Drop Set Leg Press 4 sets x 25 reps max 80 - 60 - 40 - 20Kg - Set feet - then feet never come down - Max number of reps is 25 per set - If you stop mid set to rest move down to the next weight - Immediately start again - It will get uncomfortable! WOD WOD For time 21 - 15 - 9 Thrusters 45/30Kg Jumping Lunges

W2-W2 Warm up Row Perfect Stretch Perform two rounds of the below: • 10 Box Jumps • 10 Reverse Lunge • 10 KB Swings • 10 Pull Ups Lifting 30 - 20 - 10 Dumbbell Sumo Deadlift High Pull Dumbbell Hang Power Clean Dumbbell Shrugs WOD 21 - 15 - 9 Calorie Row Burpees *75 Double under between rounds

W2-W4 Warm up Row Perfect Stretch 2 Rounds: • 10 Box Jumps • 10 Reverse Lunge • 10 KB Swings • 10 Pull Ups Lifting Incline Bench Press (barbell) 4 sets x 8 reps - to be done together with Pull Ups – Wide grip Pull Up 4 sets x 6 reps WOD WOD For Time 42 Wall Balls @ 10/6Kg 21 Power Cleans 60/35 15 Burpees over bar 21 Wall Balls @ 10/6Kg 15 Power Cleans 60/35 9 Burpees over bar 15 Wall Balls @ 10/6Kg 9 Power Cleans 60/35 6 Burpees over bar 9

Fit for Life – Coach Scotty - Training Plans

WEEK 3 W3-W1 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Mountain Climbers (4 count) • 10 Burpees • 10 Cossack Squats (5 per leg) • 20 Sit Ups Lifting Deadlift 4 sets x 7 reps Barbell Strict Press 5 sets x 5 reps WOD WOD for time - 3 rounds 30 Cal Bike 20 Dumbbell Squat Clean 20/12Kg 10 Burpees

W3-W3 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Mountain Climbers (4 count) • 10 Burpees • 10 Cossack Squats (5 per leg) • 20 Sit Ups Lifting 3 position Power clean 7 sets x 1 Rep each - Build 3 Positions: High Hang - 1 rep Hang - 1 rep Ground - 1 rep - High Hang will set the weight WOD 15min AMRAP (as many rounds as possible) 21 Sit Ups 15 Goblet Squats 24/16Kg 9 Deadlifts 100/60Kg

W3-W2 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Glute/Ham Raise • 10 Hand to Hand • 10 KB Swings • 10 Hollow Arch/Hollow Body Lifting Back Squat 5 sets x 5 reps, @ 32X1 - 3 count down, - 2 count hold at bottom of squat - explode up, - 1 count reset at top position Perform pull ups directly after each set of back squats Pull Up (Strict) 5 sets x 7 reps WOD WOD for time 800m Run 30 Wallballs 10/6Kg 30 Toes to Bar / High Knees 400m Run 20 Wallballs 10/6Kg 20 Toes to Bar / High Knees 200m Run 10 Wallballs 10/6Kg 10 Toes to Bar / High Knees W3-W4 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Glute/Ham Raise • 10 Hand to Hand • 10 KB Swings • 10 Hollow Arch/Hollow Body Lifting SKILL: Wall Walk (Full) 10 second hold 4 sets x 3 reps -to be performed together with Walking Lunges – Lunges 4 sets x 20 reps - 16/12 Kg Kettlebell each hand / Build if possible WOD WOD for time (4 rounds) 8 Hang Power Clean (Barbell) 50/30kg 8 Push Press (Barbell) 8 Back Squats (Barbell) 8 Reverse Lunge (Barbell) 25 Cal Row 10

Fit for Life – Coach Scotty - Training Plans

WEEK 4 W4-W1 Warm up Row Perfect Stretch 2 Rounds of: • 20 Air Squats • 200m Run • 10 KB Arnolds Press (standing) • 10 Supermans Lifting Front Squat 5 sets x 5 Reps @ 33x1 - 3 count down - 3 count at bottom of squat - explode up to standing - 1 count rest at top position Dips 4 sets x 7 reps WOD WOD for Time - 3 rounds

W4-W2 Warm up Row Perfect Stretch 2 Rounds of: • 10 Mountain Climbers (4 count) • 10 Burpees • 10 Cossack Squats (5 per leg) • 20 Sit Ups Lifting Dumbbell Chest Press Single Arm 4 sets x 8 reps Dumbbell Bicep Curl 3 sets x 12 reps WOD WOD for Time - 14 min AMRAP 14 Wallballs 14 DB Alternated Snatch 16/10Kg 250m Row

400m run 20 Box Jumps 24/20inch 30 KB Swings 24/16 Kg W4-W3 Warm up Row Perfect Stretch 2 Rounds: • 20 Air Squats • 200m Run • 10 KB Arnold Press (standing) • 10 Supermans Lifting Bulgarian Split Squat 4 sets x 7 reps Barbell Hip Thrust 3 sets x 12 reps WOD WOD for Time 1 - 10 Burpees Pull Ups 30 Double Unders between Rounds - If you don't have a pull up do a burpee then double the Ring Rows - Burpee + 2 Ring Rows - Burpee + 4 Ring Rows...

W4-W4 Warm up Row Perfect Stretch 2 Rounds: • 10 Mountain Climbers (4 count) • 10 Burpees • 10 Cossack Squats (5 per leg) • 20 Sit Ups Lifting Lat Pull Down (machine) 4 sets x 10 reps Standing Lateral Delt Fly 4 sets x 7 reps -Perform Banded Pull Aparts right after each set of Fly's Banded Pull Apart 4 sets x 15 reps WOD WOD for time - 40 - 30 - 20 Deadlift 70/50Kg Alt Pistols Cal Row

Fit for Life – Coach Scotty - Training Plans

WEEK 5 W5-W1 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Burpees • 10 Reverse Lunge • 10 Goblet Squats • 15 Hollow Rocks Lifting Behind the Neck Press (Half Kneel) 5 sets x 6 reps

W5-W2 Warm up Row + Perfect Stretch 2 Rounds of: • 10 - Push Ups • 10 - Dumbbell Deadlifts • 10 - Dumbbell Hang Power Snatch • 15 - Sit Ups Lifting Glute Ham Raise 4 sets x 10 Reps

Z Press Arnold Static Hold 4 sets x 6 reps WOD WOD for Time 1,000m Row 15 Front Squats 60/35Kg 750m Row 20 Front Squat 60/35Kg 500m Row 25 Front Squat 60/35Kg

Single Leg extension 1+1/2 4 sets x 12 reps

W5-W3 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Burpees • 10 Reverse Lunge • 10 Goblet Squats • 15 Hollow Rocks Lifting Pull Up (Strict) 4 sets x 7 reps Dumbbell Incline Bench Close Grip 3 sets x 12 reps WOD WOD for Time – 4min AMRAP 4 min AMRAP 9 Toes to Bar 15 Toes to Bar 6 Power Cleans 12 Power Cleans 3 Renegade Rows 9 Renegade Rows Rest 90 secs Rest 90 secs - If you don't have TTB then 4min AMRAP do double the amount on 12 Toes to Bar Sit Ups 9 Power Cleans 6 Renegade Rows Rest 90 secs

1 set - 1 rep = full leg movement 2nd set -1 rep = 1 full + 1 half leg movement 3rd set - 1 rep = full leg movement 4th set -1 rep = 1 full + 1 half leg movement WOD WOD for time - 4 rounds 400m run 30 Burpees Penalty -If you break on your burpees = 30 sec Plank -Plank to be completed at the end of the workout W5-W4 Warm up Row + Perfect Stretch 2 Rounds of • 10 - Push Ups • 10 - Dumbbell Deadlifts • 10 - Dumbbell Hang Power Snatch • 15 - Sit Ups Lifting Back Squat 4 sets x 7 reps Single Leg Hamstring Curls 4 sets x 8 reps per leg WOD WOD for time - 2 Rounds 50 Double Unders/ 100 Singles 25 KB Swings 24/16 Kg 50 Double unders/ 100 Singles 25 Push Press 24/16 Kg 50 Double Unders/ 100 Singles 25 Burpees

Fit for Life – Coach Scotty - Training Plans

WEEK 6 W6-W1 Warm up Row + Perfect Stretch 2 Rounds 10 - Push Ups 10 - Dumbbell Deadlifts 10 - Dumbbell Hang Power Snatch 15 - Sit Ups Lifting Snatch Grip Deadlift 4 sets x 7 reps

W6-W2 Warm up Row + Perfect Stretch 2 Rounds 10 Burpees 10 Reverse Lunge 10 Goblet Squats 15 Hollow Rocks Lifting Tall Knee Shoulder Press T Bar 4 sets x 8 reps per arm

Box Step Up 4 sets x 8 reps per leg WOD WOD for time 1k run 10 Hand Stand Push Up / 5 Wall Walks 20 Walking Lunge 20/12 Kg 30 Push Ups (Hand Release) 40 Pull Ups / Ring Rows 50 Cal Row

Bent over Lateral raise 4 sets x 8 reps WOD 3 rounds 500m row 15 Sumo Deadlift 60/35Kg 12 Dips 9 Burpee Box Jump

W6-W3 Warm up Row + Perfect Stretch 2 Rounds • 10 - Push Ups • 10 - Dumbbell Deadlifts • 10 - Dumbbell Hang Power Snatch • 15 - Sit Ups Lifting Barbell Reverse Lunge 4 sets x 16 Reps Push Press 5 sets x 5 reps WOD WOD for time 5 rounds 4 - Man Makers 20/12Kg 8 - DB Power Snatch 20/12 12 - WallBalls 10/6

W6-W4 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Burpees • 10 Reverse Lunge • 10 Goblet Squats • 15 Hollow Rocks Lifting Barbell Bench Press 4 sets x 8 reps - to be performed together with the OH walk – Double Kettlebell Overhead Walk 100m WOD WOD for time 400m Run 30 Toes to Bar 15 Back Squats 80/45Kg 400m Run 24 Toes to Bar 12 Front Squats 70/40Kg 400m Run 18 Toes to Bar 9 Overhead Squats 60/35Kg - Double Sit Ups if no TTB's - 60/48/36 Reps

Fit for Life – Coach Scotty - Training Plans

WEEK 7 W7-W1 Warm up Row + Perfect Stretch 3 rounds • 15 Air Squats • 10 Glute Ham Raise • 20 Lunges • 30 Flutter Kicks Lifting Incline Bench Press (barbell) 5 sets x 5 reps, Tempo 30x1

W7-W2 Warm up Row + Perfect Stretch 3 rounds of: • 10 Single Leg Deadlifts (5 per leg) • 10 Strict Press • 20 Walking Lunges • 12 High Knees Lifting Front Squat 5 sets x 5 reps

To be done together with Pull Ups

Pulse Lunge 4 sets x 8 reps per leg WOD 12 min AMRAP

Wide grip Pull Up 5 sets x 5 reps WOD 3 rounds 50 Cal Bike 40 Kettlebell Swings 24/16Kg 30 Push Ups W7-W3 Warm up Row + Perfect Stretch 3 rounds • 15 Air Squats • 10 Glute Ham Raise • 20 Lunges • 30 Flutter Kicks Lifting Sumo Deadlift High Pull 4 sets x 8 reps Push Up 4 sets x 20 reps WOD 21 KB Thrusters 20/12Kg 15 Hand Stand Push Up 9 Deadlift 115/70Kg 18 KB Thrusters 20/12Kg 12 Hand Stand Push Up 6 Deadlift 115/70Kg

12 Wall Balls 6 Burpees Broad Jump 3 Bar Muscle Up

W7-W4 Warm up Row + Perfect Stretch 3 rounds of: • 10 Single Leg Deadlifts (5 per leg) • 10 Strict Press • 20 Walking Lunges • 12 High Knees Lifting Behind the Neck Press 4 sets x 7 reps Standing Dumbbell Push Press 4 sets x 6 reps per arm SINGLE ARM WOD 4 rounds 5 Chest to Bar 10 Squat Cleans 60/35Kg 5 Chest to Bar 10 Box Jumps 24/20"

15 KB Thrusters 20/12Kg 9 Hand Stand Push Up 3 Deadlift 115/70Kg

Fit for Life – Coach Scotty - Training Plans

WEEK 8 W8-W1 Warm up Row 3min + Perfect Stretch Row 300m 20 KB Hand to Hand Row 300m 20KB Goblet Squat Row 300m 10 Single Arm KB Thruster Lifting Barbell Strict Press 3 sets x 3 reps Push Press 4 sets x 2 reps Push Jerk (barbell) 5 sets x 1 rep WOD 5 rounds

W8-W2 Warm up Row 3min + Perfect Stretch 3 rounds of: • 10 Box Jumps • 10 Push Ups • 10 Pass Through • 10 Toes to Bar Lifting 30-20-10 DB Sumo Deadlift High Pull DB Hang Power Clean DB Shrugs WOD For Time 50 Double unders OR 100 singles 50 KB Swings @24/16 60 Double unders OR 120 singles 40 KB Swings @24/16

250m Row 15 WallBalls 300 Row 20 WallBalls

70 Double unders OR 140 singles 30 KB Swings @24/16

Each Break In Wallballs Is 3 Burpee Box Jump Penalty

80 Double unders OR 160 singles 20 KB Swings @24/16

W8-W3

90 Double unders OR 180 singles 10 KB Swings @24/16

Warm up Row 3min + Perfect Stretch Row 300m 20 KB Hand to Hand Row 300m 20 KB Goblet Squat Row 300m 10 Single Arm KB Thruster Lifting Row 300m row x 5 times / Sprint Pace Leg Press Drop Set Leg Press 4 sets x 25 reps max 80 - 60 - 40 - 20Kg - Set feet then feet never come down - Max number of reps is 25 per set - If you stop mid set to rest move down to the next weight - Immediately start again - It will get uncomfortable! WOD 22-18-14-10-6 DB Squat Snatch Alternate @16/10 Cal Bike Cal Row

W8-W4 Warm up Row 3min + Perfect Stretch 3 rounds of: • 10 Box Jumps • 10 Push Ups • 10 Pass Through • 10 Toes to Bar Lifting Barbell Bench Press 5 sets x 5 Reps Bent Over TBar Row 4 sets x 8 reps WOD 12 min AMRAP 3 Power Cleans @70/40Kg 5 Burpee Box Jumps 7 Pull Ups

Fit for Life – Coach Scotty - Training Plans

WEEK 9 W9-W1 Warm up Row + Perfect Stretch 2 Rounds • 10 Hollow Arch/ Hollow Body - From Rig • 10 Push Ups • 10 Burpees • 5 Pull Ups • 5 Chin Ups Lifting Snatch Grip Deadlift 4 sets x 8 reps

W9-W2 Warm up Row + Perfect Stretch 2 Rounds • 10 Box Step Ups • 20 Air Squats • 10 Glute/ Ham Raise • 10 Forward/ Backward Lunge Lifting Back Squat 4 sets x 7 reps to be performed together with Chin ups

Barbell Strict Press 5 sets x 5 reps WOD 4 rounds - 600m Run - 3 Bar MU / 5 C2B / 8 Pull Ups - 8 HSPU / 15 Push Ups - 3 Bar MU / 5 C2B / 8 Pull Ups - 8 HSPU / 15 Push Ups W9-W3

Chin Ups 4 sets x 7 reps WOD 2 rounds - 1000m row - 20 Bar Over Burpees - 20 Push Press @45/27.5Kg

W9-W4

Warm up Row + Perfect Stretch 2 Rounds • 10 Hollow Arch/ Hollow Body - From Rig • 10 Push Ups • 10 Burpees • 5 Pull Ups • 5 Chin Ups Lifting 3 Position Power Clean 7 sets x 1 rep per position

Warm up Row + Perfect Stretch 2 Rounds • 10 Box Step Ups • 20 Air Squats • 10 Glute/ Ham Raise • 10 Forward/ Backward Lunge Lifting Wall Walk (Full) 5 sets x 3 reps 10 sec hold

1) High Hang (Hip) 2) Hang (Knee) 3) Ground (mid-shin) WOD 3 rounds

Lunges 5 sets x 16 Reps Walking Lunges @16/12Kg - Build WOD 5 rounds

15 Squat Cleans @60/35Kg 15 Pull Ups 50 Double Under OR 100 Singles

30WallBalls @10/6Kg 15 Renegade Row @16/10Kg

Fit for Life – Coach Scotty - Training Plans

WEEK 10 W10-W1 Warm up Row + Perfect Stretch 2 Rounds • 10 Mt Climbers ( 4 Count) • 10 Burpees • 10 Goblet Squats - 12kg • 20 Sit Ups Lifting Front Squat 7 sets x 3 Reps together with Dips

W10-W2 Warm up Row + Perfect Stretch 2 Rounds • 5 Pull Ups • 10 Push Ups • 15 DB Z Press Arnolds - 6kg • 20 Reverse Crunch Lifting Dumbbell Chest Press Single Arm 5 sets x 6 reps (per arm)

Dips 7 sets Hold 15 sec - top - mid- bottom WOD 20min AMRAP

Dumbbell Bicep Curl 3 sets x 12-15 reps WOD 30-20-10 Deadlifts Sit Ups

2 Man makers @16/12Kg 4 HSPU / 6 Push Ups / 2 Wall Walks 8 KB Swings @24/16Kg

200m run after 30's 400m run after 20's 600m run after 10's

W10-W3 Warm up Row + Perfect Stretch 2 Rounds • 10 Mt Climbers ( 4 Count) • 10 Burpees • 10 Goblet Squats - 12kg • 20 Sit Ups Lifting Bulgarian Split Squat 4 sets x 8 reps Barbell Hip Thrust 4 sets x 10 reps WOD Ascending Reps 15min

W10-W4 Warm up Row + Perfect Stretch 2 Rounds • 5 Pull Ups • 10 Push Ups • 15 DB Z Press Arnolds - 6kg • 20 Reverse Crunch Lifting Lat Pull Down (machine) 4 sets x 10 reps Standing Lateral Raise 4 sets x 8 reps

6 Hang Power Clean @50/30Kg 20 DU / 40Singles 20 Air Squats 20 DU / 40Singles

Banded Pull Apart 4 sets x 15 reps WOD For time

Every round: Add 2 HPC Add 5DU / 10 Singles Add 10 Air Squats

15 Clean & Jerks (squat) @60/35Kg 50 Cal Bike 15 Clean & Jerks (squat) @60/35Kg

Fit for Life – Coach Scotty - Training Plans

WEEK 11 W11-W1 Warm up 3m Row + Perfect Stretch 2 rounds: • 50m single arm OH KB Walk • 20sec Hand Stand Hold • 15 Reverse crunch • 20 KB Swings Lifting Behind the Neck Press Standing 4 sets x 7 reps

W11-W2 Warm up Row + Perfect Stretch 2 rounds: • 10 Push Ups • 10 Dumbbell deadlift • 10 Dumbbell Power Snatch • 15 Sit Ups Lifting Glute Ham Raise 4 sets x 10 reps

Z Press Arnold Static Hold 4 sets x 8 reps WOD Buy in: 20 Burpees 6 rounds:

Leg extension single leg 3 sets of: - 1 x 12 double (with both legs together) - 1 x 12 single (per leg) WOD 4 rounds

8 Sumo Deadlift High Pull (w barbell) 8 Overhead Squats 8 Box Jumps 12 Back Squats

10 Devil's Press @16/10Kg 15 Pull Ups 30 Air Squats

Cash out: 20 Burpees W11-W3 Warm up 3m Row + Perfect Stretch 2 rounds: • 50m single arm OH KB Walk • 20sec Hand Stand Hold • 15 Reverse crunch • 20 KB Swings Lifting Pull Up (Strict) 8 sets x 4 reps Rest 30sec minimum in between sets Incline bench press dumbbell Close Grip 4 sets x 12 Reps WOD For time 15/12 Cal Row + 21 Front Squats @20/12 15/12 Cal Row + 21 Push Press @20/12Kg DB 15/12 Cal Row + 15 Front Squats @20/12 15/12 Cal Row + 15 Push Press @20/12Kg DB 15/12 Cal Row + 9 Front Squats @20/12 15/12 Cal Row + 9 Push Press @20/12Kg DB

W11-W4 Warm up Row + Perfect Stretch 2 rounds: • 10 Push Ups • 10 Dumbbell deadlift • 10 Dumbbell Power Snatch • 15 Sit Ups Lifting Back Squat 5 sets x 5 reps Leg Curl 4 sets x 10 reps WOD 18min cap 3 rounds: 24 Double Unders/48 Singles 12 DB/KB Snatch (6 on each hand) 6 C2B / Pull Ups 3 rounds 12KB/DB Overhead Lunge (6 on each hand) 6 Pull Ups 3 rounds 24Double Unders/48 singles 12 Goblet Squat 6 Toes to Bar 18

Fit for Life – Coach Scotty - Training Plans

WEEK 12 W12-W1 Warm up Row + Perfect Stretch 2 rounds • 10 Glute Ham Raise • 10 Hand to Hand KB • 10 DB Snatch • 10 Superman • 30sec Hollow Hold Lifting Snatch Grip Deadlift 4 sets x 8 reps

W12-W2 Warm up Row + Perfect Stretch 2 rounds • 5 Burpees • 10 Reverse Lunge • 15 Goblet Squats • 20 Sit Ups Lifting Shoulder Press T Bar Kneeling 4 sets x 10reps per arm Bent over Lateral raise 4 sets x 8 reps WOD 12 minutes Ascending Reps Add 2 reps every round

Box Step Up 4 x 10sets per leg WOD 15min AMRAP 19 Wallballs @10/6Kg 19 Cal row W12-W3 Warm up Row + Perfect Stretch 2 rounds • 10 Glute Ham Raise • 10 Hand to Hand KB • 10 DB Snatch • 10 Superman • 30sec Hollow Hold Lifting Dumbbell Reverse Lunge (Not Walking) Build 4 sets x 16reps Push Jerk dumbbell 5 sets x 5 reps WOD 21-15-9 Cal Row Burpees *75 DU between rounds

2 Push Press 2 Toes to Bar 2 Box Jumps W12-W4 Warm up Row + Perfect Stretch 2 rounds • 5 Burpees • 10 Reverse Lunge • 15 Goblet Squats • 20 Sit Ups Lifting Landmine Twist (T bar) 4 sets x 30 sec (to be done together w flutter kicks) 10 secs in between movements Flutter Kicks 4 sets x 30 sec WOD 40min 1.6k run 100 Walking Lunges 100 Pull Ups/ Ring Rows 1k row with remaining time --> Max distance run

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Fit for Life – Coach Scotty - Training Plans

WEEK 1 W1-W1 (Week 1-Workout1) Warm up Row + Perfect Stretch Perform three rounds of the below: • 10 Burpees • 10 Reverse Lunges • 10 Goblet Squats • 15 Hollow Rocks Skill Development Wall Walk (Full) 4 sets x 3 reps - 10 sec hold WOD For Time Buy In: 75 Double Unders OR 150 singles OR 75 Jumping Jacks 400m Run 12 Burpees 24 Situps 36 KB Swings 24/16kg -

400m Run 10 Burpees 20 Situps 30 KB Swings 24/16kg

W1-W2 (Week 1 – Workout 2) Warm up Row + Perfect Stretch • 400m row • 20 KB swings • 300m row • 20 Goblet Squats • 200m row • 10 Single Arm Thruster (per side) Lifting a) Wide grip Pull Up 4 sets x 8reps b) Dumbbell Chest Press Single Arm 3 sets x 8-10reps per arm c) Bent Over T Bar Row 4 sets x 8-12 reps d) Dumbbell Strict Press (single Arm) 3 sets x 6-8reps per arm e) Seated Row Machine 3 sets x 10-12 reps per arm f) Bent over Lateral raise 3 sets x 8-10reps g) Dumbbell Bicep Curl 3 sets x 8-10 reps

400m Run 8 Burpees 16 Situps 24 KB Swings 24/16kg Cash Out: 75 DUs OR 150 singles OR 75 Jumping Jacks W1-W3 (Week 1 – Workout 3) Warm up Row + Perfect Stretch Perform three rounds of the below: • 10 Burpees • 10 Reverse Lunges • 10 Goblet Squats • 15 Hollow Rocks Skill Development Single Arm Overhead kettlebell walk 4 Sets x 100meters (switch arm every 25m) WOD 4 Rounds 20 Dumbbell walking Lunge 16/10Kg 10 Pull Ups OR 20 Ring Rows 5 HSPU OR 2 Wall Walks

W1-W4 (Week 1 – Workout 4) Warm up Row + Perfect Stretch • 400m row • 20 KB swings • 300m row • 20 Goblet Squats • 200m row • 10 Single Arm Thruster (per side) Lifting a) Deadlift 4 sets x 7 reps b) Bulgarian Split Squat 3 sets x 7 reps per leg c) Glute Ham Raise 3 sets x 10-12reps d) Barbell Hip Thrust 3 sets x 12-15reps e) Standing Calf Raise 3 sets x 12-15reps per leg f) Barbell complex 2 rounds x 4 reps (Good morning movement sets the weight) Movement list: Power Deadlift + Romanian Deadlift + Hang Power Clean + Front Squat Push Press + Back Squat + Good Morning 21

Fit for Life – Coach Scotty - Training Plans

WEEK 2 W2-W1 (Week 2 – Workout 1) Warm up Row Perfect Stretch Perform three rounds of the below: • 20 Hand to Hand • 10 Kettlebell Swings • 10 Single Leg Deadlifts (Kettlebell) • 20 Russian Twist Skill development Hollow arch hollow body (Rack) 3 Sets x 10 reps Toes to Bar 4 sets x 7 reps use Hollow Arch/Hollow Body to do the movement If cant do Toes to Bar perform High Knees WOD 15min AMRAP 3 rounds of Cindy: -5 Pull Ups -10 Push Ups -15 Air Squats - 25 WallBalls 6/10Kg W2-W3 Warm up Row Perfect Stretch Perform three rounds of the below: • 20 Hand to Hand • 10 Kettlebell Swings • 10 Single Leg Deadlifts (Kettlebell) • 20 Russian Twist Skill Development 300m row x 5 rounds Work/Rest 1:1 WOD WOD For time 1 to 10 Renegade Rows 8/16Kg 3 Burpees between rounds

W2-W2 Warm up Row Perfect Stretch Perform three rounds of the below: • 400m run • 10 Burpees Lifting a) Barbell Bench Press 3 sets x 8 reps b) Close grip Lat Pull Down (cable) 3 sets x 8 reps c) Incline bench press dumbbell 3 sets x 8 reps d) Barbell Strict Press 3 sets x 10 reps e) Wide Grip Seated Row 3 sets x 10 reps f) Standing Lateral Delt Fly 3 sets x 10reps g) Tricep Extension Skullcrushers 3 sets x 10reps

W2-W4 Warm up Row Perfect Stretch Perform three rounds of the below: • 400m run • 10 Burpees Lifting a) Back Squat 4 sets x 10 reps b) Front Squat 3 sets x 10 reps c) Barbell Reverse Lunge 3 sets x 12 reps d) Leg Curl 3 sets x 8 reps e) Leg Extension (machine) 3 sets x 10 reps f) Standing Calf Raise 3 sets x 10reps

Fit for Life – Coach Scotty - Training Plans

WEEK 3 W3-W1 Warm up Row + Perfect Stretch 3 Rounds of: • 5 Pull Ups • 10 Push Ups • 15 Air Squats • 200m row Skill Development Double Unders 12min of DU practice WOD 10min EMOM 15/12 Calorie Row 15 Burpees

W3-W2 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Ground to Overhead (G2OH) • 10 Overhead Plate Lunge • 10 Ring Rows • 10 Reverse Crunch Lifting a) Wide grip Pull Up 4sets x 8 reps b) Dumbbell Chest Press Single Arm 4sets x 8-10reps per arm c) Bent Over T Bar Row 4 sets x 10 reps

-Rest 2min-

d) Dumbbell Strict Press (single Arm) 4 sets x 8 reps per arm

8min AMRAP 8 Thrusters 6 Pull Ups

e) Seated Row Single Arm (machine) 3 sets x 8 reps per arm f)

-Rest 2min3min Maximum Kettlebell Swings W3-W3 Warm up Row + Perfect Stretch 3 Rounds of: • 5 Pull Ups • 10 Push Ups • 15 Air Squats • 200m row Skill Development 200m Sprints x 5 times Rest 1 min between runs WOD 50 Wallballs 40 Cal Row 30 Push Ups 20 DB Snatch 10 Burpees 25 Wallballs 20 Cal Row 15 Push Ups 10 DB Snatch 5 Burpees

Bent over Lateral raise 4 sets x 8-10reps

g) Dumbbell Bicep Curl 4 sets x 10reps W3-W4 Warm up Row + Perfect Stretch 2 Rounds of: • 10 Ground to Overhead (G2OH) • 10 Overhead Plate Lunge • 10 Ring Rows • 10 Reverse Crunch Lifting a) Back Squat 4sets x 10reps b) Front Squat 4sets x 10reps c) Dumbbell Front Rack Reverse Lunges 4 sets x 12 reps d) Leg Curl 4 sets x 8 reps per arm e) Leg Extension (machine) 4 sets x 10 reps f)

Standing Calf Raise 3 sets x 12reps

Fit for Life – Coach Scotty - Training Plans

WEEK 4 W4-W1 Warm up Row + Perfect Stretch 3 Rounds of: • 20 Hand to Hand • 10 Kettlebell Swings • 10 Push Ups • 7 Pull Ups • 7 Burpees Skill Development Barbell complex - 5 rounds Build each set - Rest 2 min between sets • 1 Deadlift • 1 Hang Power Clean • 1 Front Squat • 1 Strict Press • 1 Back Squat • 1 Behind Neck Press WOD WOD for Time 1,500m Row 30 Kettlebell Swings 24/16kg 50 Calories Bike 30 Kettlebell Swings 1,500m Row W4-W3 Warm up Row + Perfect Stretch 3 Rounds: • 20 Hand to Hand • 10 Kettlebell Swings • 10 Push Ups • 7 Pull Ups • 7 Burpees Skill Development Wide grip Pull Up 4 sets x 7 reps - Perform together with Push Ups Push Up 4 sets x 20reps WOD 600m run 22 Thrusters 10/12kg KB 22 Ring Rows 400m run 22 Thrusters 10/12kg KB 22 Ring Rows 200m run 22 Thrusters 10/12kg KB VIDEO 22 Ring Rows

W4-W2 Warm up Row + Perfect Stretch 2 Rounds of: • 2 Wall Walks - 10 sec hold • 10 Dumbbell Single Arm Arnolds • 10 Glute Ham Raise • 10 Goblet Squats Lifting a) Barbell Bench Press 4 sets x 8 reps b) Close grip Lat Pull Down (cable) 4 sets x 10 reps c) Incline bench press dumbbell 4 sets x 8 reps d) Barbell Strict Press 4 sets x 10 reps e) Wide Grip Seated Row 4 sets x 10 reps f) Standing Lateral Delt Fly 4 sets x 10 reps g) Standing Rope Tricep Extension 4 sets x 10reps W4-W4 Warm up Row + Perfect Stretch 2 Rounds: • 2 Wall Walks - 10 sec hold • 10 Dumbbell Single Arm Arnolds • 10 Glute Ham Raise • 10 Goblet Squats Lifting a) Deadlift 4 sets x 10 reps b) Bulgarian Split Squat 4 sets x 8 reps c) Glute Ham Raise 4 sets x 10 reps d) Barbell Hip Thrust 4 sets x 12 reps e) Standing Calf Raise 3 sets x 12 reps f) Barbell complex 3 sets of 4 reps Power Deadlift x 4 Romanian Deadlift x 4 Hang Power Clean x 4 Front squat x 4 Push Press x 4 Back Squat x 4 Good morning x 4 - sets the weight 24

Fit for Life – Coach Scotty - Training Plans

WEEK 5 W5-W1 Warm up Row + Perfect Stretch 3 Rounds of: • 10 Burpees • 5 Front and Back Lunges per leg • 12 Goblet Squats • 15 Sit Ups Skill Development Wall Walk (Full) 5 sets x 3 reps - 10 sec hold WOD 3 rounds 30 Cal row 15 Power Cleans 60/40kg W5-W3 Warm up Row + Perfect Stretch 3 Rounds of: • 10 Burpees • 5 Front and Back Lunges per leg • 12 Goblet Squats • 15 Sit Ups Skill Development Double kettlebell overhead walk 4 sets x 100m Rest 2 min between rounds WOD 12 min AMRAP Ascending Reps - Add 2 reps every round • 4 Single Arm Overhead Lunge • 4 Toes to bar OR 8 High Knees OR 8 Sit Ups • 4 Box Jump Burpee

W5-W2 Warm up Row + Perfect Stretch • 400m row • 20 KB Swing • 300m row • 20 Goblet Squats • 200m row • 20Russian Twists Lifting a) Barbell Bench Press 4 sets x 7 reps To be performed together with Chin Ups Rest 90secs between sets b) Chin Ups 4 sets x max reps possible c) Dumbbell Incline Bench Close Grip 3 sets x 10 reps d) Bent over Row (barbell) 3 sets x 10reps e) Dumbbell Strict Press 4 sets x 7 reps f) Wide Grip Lat Pull Down (cable) 3 sets x 10 reps g) Shoulder Front Raise 3 sets x 12 reps h) Dumbbell Bicep Curl 3 sets x 10 reps W5-W4 Warm up Row + Perfect Stretch 2 Rounds of • 400m row • 20 KB Swing • 300m row • 20 Goblet Squats • 200m row • 20Russian Twists Lifting a) Front Squat 4 sets x 7 reps - Tempo 32x1 b) Back Squat 5 sets x 5 reps c) Dumbbell Reverse Lunge (Not Walking) 3 sets x 10 reps d) Single Leg Hamstring Curls 3 sets x 10 reps e) Leg extension single leg 3 sets x 10 reps f) Barbell Hip Thrust 3 sets x 15 reps 25

Fit for Life – Coach Scotty - Training Plans

WEEK 6 W6-W1 Warm up Row + Perfect Stretch 3 Rounds • 10 Ground to Overhead Plate • 10 Push Ups • 5 Pull Ups • 10 Goblet Squats Skill Development Hollow arch hollow body (on the Rack) 4 sets x 10 reps Toes to Bar 4 sets x 15 reps If cant perform Toes to Bar, to do High Knees instead WOD Buy In - 50Kettlebell Swings 3 rounds 20 Goblet Squats 20 Kettlebell Snatch 20 Push Ups Cash out - 50 Kettlebell Swings W6-W3 Warm up Row + Perfect Stretch 3 Rounds • 10 Ground to Overhead • 10 Push Ups • 5 Pull Ups • 10 Goblet Squats Skill development Single arm Overhead KB lunge 4 x 100meters Switch arms every 25m WOD 100 Devil Presses EMOM - complete 7 Ring Rows *When clock starts, commence with the Devil Presses. Every time 1 min passes you need to complete 7 Ring Rows until you finish all the 100 Presses.

W6-W2 Warm up Row + Perfect Stretch 3 Rounds • 10 Supermans • 10 Hollow Rocks • 10 Single Arm Kettlebell Lunge • 10 Goblet Squats • 10 Single Arm Strict Press Lifting a) Incline Bench Press (barbell) 4 sets x 8-12reps b) Pull Up (Strict) 4 sets x 7-10reps c) Dumbbell Bench Press Close Grip 3 sets x 8-12reps d) Dumbbell Overhead Reach 3 sets x 8-12reps e) Seated Fly 4 sets x 10-15 reps / 2 sec hold f) Reverse Fly 4 sets x 10-15 reps g) 21-15-9 (Use EZ Bar) • EZ Bar High Pull • EZ Bar Curl • Push Ups example: 21-21-21 / 15-15-15 / 9-9-9 W6-W4 Warm up Row + Perfect Stretch 3 Rounds of: • 10 Supermans • 10 Hollow Rocks • 10 Single Arm Kettlebell Lunge • 10 Goblet Squats • 10 Single Arm Strict Press Lifting a) Snatch Grip Deadlift 4 sets x 8-12reps b) Pulse Lunge 4 sets x 8-12reps c) Glute Ham Raise 3 sets x 10-15reps d) Standing Calf Raise 3 sets x 10-15reps e) 30-20-10 • Dumbbell Sumo Deadlift High Pull • Dumbbell Hang Power Clean • Dumbbell Shrugs

Fit for Life – Coach Scotty - Training Plans

WEEK 7 W7-W1 Warm up Row + Perfect Stretch 3 rounds • 50m Single Arm Overhead Kettlebell Walk • Handstand Hold (20sec) OR 2 wall walk with 10 sec hold • 10 Toes to Bar OR High Knees • 10 Double Kettlebell Swing Skill Development 300m row x 7 rounds Rest 1 min between rounds WOD For Time Buy In 30 Push Press @ 32/20Kg 5 Wall Walks 50 Wall Balls 50 Dumbbell Lunges 4 Wall Walks 40 Wall Balls 40 Dumbbell Lunges 3 Wall Walks 30 Wall Balls 30 Dumbbell Lunges

W7-W2 Warm up Row + Perfect Stretch 3 rounds of: • 10 Burpees • 10 Reverse Lunges • 10 Goblet Squats • 15 Hollow Rocks Lifting a) Barbell Bench Press 4 sets x 8 reps Perform together with Chin Ups b) Chin Ups 4 sets x max reps c) Dumbbell Incline Bench Close Grip 3 sets x 8-12reps d) Bent over dumbbell row (Single arm) 3 sets x 8-12reps e) Dumbbell Strict Press 4 sets x 8-12reps f) Wide Grip Lat Pull Down (cable) 3 sets x 8-15reps g) Shoulder Front Raise 3 sets x 12-15reps h) Dumbbell Bicep Curl 4 sets x 10reps

Cash Out 30 Push Press @ 32/20Kg W7-W3 Warm up Row + Perfect Stretch 3 rounds • 50m Single Arm Overhead Kettlebell Walk • Handstand Hold (20sec) OR 2 wall walk with 10 sec hold • 10 Toes to Bar OR High Knees • 10 Double Kettlebell Swing Skill Development Double Unders 15min practice WOD For Time 10-9-8-7-6-5-4-3-2-1 Dumbbell Squat Cleans @20/12Kg Toes to Bar OR High Knees (2x) OR Sit ups (2x the amount of reps)

W7-W4 Warm up Row + Perfect Stretch 3 rounds of: • 10 Burpees • 10 Reverse Lunges • 10 Goblet Squats • 15 Hollow Rocks Lifting a) Front Squat 4 sets x 7 reps - Tempo 32x1 b) Back Squat 5 sets x 5 reps c) Dumbbell Reverse Lunge (Not Walking) 3 sets x 10-12 reps d) Single Leg Hamstring Curls 3 sets x 8-12reps e) Leg extension single leg 3 x 8-12reps f) Barbell Hip Thrust 3 sets x 12-15reps 27

Fit for Life – Coach Scotty - Training Plans

WEEK 8 W8-W2

W8-W1 Warm up Row 3min + Perfect Stretch 400m row 20 KB Swings 300m row 20 Goblet Squats 200m row 10 Single Arm KB Thruster (per side) Skill Development Run 7 sets x 200m run rest 1 min between rounds WOD 30-20-10 • Deadlift @100/65Kg • 10Manmakers between rounds @12/8Kg W8-W3 Warm up Row 3min + Perfect Stretch 400m row 20 KB Swings 300m row 20 Goblet Squats 200m row 10 Single Arm KB Thruster (per side) Skill Development Barbell complex 5 sets - Increase weight - heavier than before 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Strict Press 1 Back Squat 1 Behind Neck Press WOD 1 round: 800m run 80 DUs/160 Singles 21 Power Cleans @60/40Kg 2 round: 400m run 40 DUs/80 Singles 15 Lunges @60/40 3 round: 200m run 20 DUs/40 Singles 9 Front Squats @60/40Kg

Warm up Row 3min + Perfect Stretch 3 rounds of: • 20 Hand to Hand • 10 Kettlebell swings • 10 Single Leg Deadlift • 20 Russian Twist Lifting a) Incline Bench Press (barbell) 4 sets x 8-12 reps b) Pull Up (Strict) 4 sets x 7-10reps c) Dumbbell Bench Press Close Grip 3 sets x 8-12reps d) Dumbbell Overhead Reach 3 sets x 8-12 reps e) Seated Fly (machine) 4 sets x 10-15reps f)

High pull/ bar curl/ push ups 21-15-9 with EZ Bar • High Pull • Bar Curl • Push Ups

W8-W4 Warm up Row 3min + Perfect Stretch 3 rounds of: • 20 Hand to Hand • 10 - KB Swings • 10 - Single Leg Deadlifts • 20 - Russian Twist Lifting a) Snatch Grip Deadlift 4 sets x 8-12 reps b) Pulse Lunge 4 sets x 8-12 reps c) Glute Ham Raise 3 sets x 10-15 reps d) Standing Calf Raise 3 sets x 10-15 reps e) Sumo deadlift high pull / hang power clean / shrugs 30-20-10

Fit for Life – Coach Scotty - Training Plans

WEEK 9 W9-W1 Warm up Row + Perfect Stretch 3 Rounds • 10 Ground to Overhead (G2OH) • 10 Overhead Plate Lunge • 10 Ring Rows • 10 Reverse Crunch Skill Development Wide grip Pull Up 4 sets x 8-10reps (to be performed together with the Push Ups) Push Up 4 sets x 20 reps WOD 12 min AMRAP 12 Box Jump Burpees 12 Push Press 45/32Kg with bar OR 16/10KG Dumbbell (each hand) W9-W3 Warm up Row + Perfect Stretch 3 Rounds • 10 Ground to Overhead (G2OH) • 10 Overhead Plate Lunge • 10 Ring Rows • 10 Reverse Crunch Skill Development Wall Walk (Full) 5 sets x 3 reps - 10 sec hold WOD Buy In 2min plank 1,000m row 800m run 50DB Front Squats 16/10Kg 500m row 400m run 25DB Front Squats 16/10Kg Cash out 2min plank

W9-W2 Warm up Row + Perfect Stretch 3 Rounds • 20 Hand to Hand • 10 Kettlebell swings • 10 Push Ups • 7 Pull Ups • 7 Burpees Lifting a) Barbell Bench Press 4 sets x 10-12 reps / Tempo 3030 b) Lat pull down Single arm (machine) 4 sets x 10-15reps c) Incline bench press dumbbell 4 sets x 10-15reps / Tempo 3030 d) Barbell Strict Press 4 sets x 10-15reps / Tempo 3221 e) Wide Grip Seated Row 4 sets x 8-12reps f) Standing Lateral Delt Fly 4 sets x 10-15reps g) Tricep Extension Skullcrushers 4 sets x 8-12reps

W9-W4 Warm up Row + Perfect Stretch 3 Rounds • 20 Hand to Hand • 10 Kettlebell swings • 10 Push Ups • 7 Pull Ups • 7 Burpees Lifting a) Sumo Deadlift 4 sets x 10-12 reps b) Bulgarian Split Squat 4 sets x 10-12reps / Tempo 3030 c) Glute Ham Raise 4 sets x 10-15reps d) Barbell Hip Thrust 4 sets x 12-15reps e) Standing Calf Raise 4 sets x 10-12reps f) Barbell complex 4 sets x 4 reps each as follows: Power Deadlift / Romanian Deadlift / Hang Power Clean / Front Squat / Push Press / Back Squat / Good Morning g) Tricep Extension Skullcrushers 4 sets x 8-12reps 29

Fit for Life – Coach Scotty - Training Plans

WEEK 10 W10-W1 Warm up Row + Perfect Stretch 2 Rounds • 5 Pull Ups • 10 Push Ups • 15 Air Squats • 200m Run Skill Development 3 position Power clean High Hang, Knee, Mid-Chin 8 sets x 1 rep Hang / Build / Increase weight as possible WOD For time 400m run 21-15-9 Thrusters 42/30Kg Pull Ups 400m run 21-15-9 Kettlebell Swings 16/24Kg Push Ups W10-W3 Warm up Row + Perfect Stretch 2 Rounds • 5 Pull Ups • 10 Push Ups • 15 Air Squats • 200m Run Skill Development Double kettlebell overhead walk 4 sets x 100m Rest min between rounds Switch arm every 25m WOD 10min EMOM (Every Minute on the Minute) Min 1 - 10/8 Cal Row Min 2 - 30 Air Squat Rest 2min 5min AMRAP (As many rounds as possible) 5 Power Cleans 60/40Kg 5 Bar Over Burpees

W10-W2 Warm up Row + Perfect Stretch 3 rounds • 10 Ground to Overhead (G2OH) • 10 Push Ups • 5 Pull Ups/10 Ring Rows • 10 Goblet Squats Lifting a) Wide grip Pull Up 4 sets x 8-12reps b) Dumbbell Chest Press 4 sets x 8-12reps/ Tempo 3030 c) Bent over Row (barbell) 4 sets x 10-15reps d) Dumbbell Strict Press 4 sets x 8-12 reps/ Tempo 3030 e) Seated Row Single Arm (machine) 4 sets x 12-15 each arm f) Bent over Lateral raise 4 sets x 10-15reps g) Dumbbell Bicep Curl 4 sets x 10-12Kg h) Hammer Curl 4 sets x 10-12reps W10-W4 Warm up Row + Perfect Stretch 3 rounds • 10 Ground to Overhead (G2OH) • 10 Push Ups • 5 Pull Ups/10 Ring Rows • 10 Goblet Squats Lifting a) Back Squat 4 sets x 10-12reps / Tempo 32x1 b) Front Squat 4 sets x 10-12reps / Tempo 33x2 Perform together with Lunges c) Walking Lunges 4 sets x 20reps Rest 90 secs between each set of Front Squat + Lunges d) Leg Curl 4 sets x 8-12reps e) Leg Extension (machine) 4 sets x 8-12reps f) Box Jump 4 sets x 8-12reps

Fit for Life – Coach Scotty - Training Plans

WEEK 11 W11-W1 Warm up 3min Row + Perfect Stretch 3 Rounds: • 10 Burpees • 10 Reverse Lunge • 15 Air Squats • 15 Hollow Rocks Skill Development 400 run x 5 sets Rest 1:1 (if it takes 1 min to do, rest 1 min) WOD 4 rounds 60 sec work / 10 sec rest Calorie Row KB Swing 24/16Kg WallBalls 10/6Kg Walking Lunge 12/8Kg Push Ups Rest 90secs between rounds

W11-W2 Warm up Row + Perfect Stretch 3 rounds: • 10 Push Ups • 5 Front and Back Lunge • 12 Goblet Squats • 15 Sit Ups Lifting a) Barbell Bench Press 4 sets x 10-12reps / Tempo 3030 b) Lat pull down Single arm (machine) 4 sets x 10-12reps c) Dumbbell Incline Bench Close Grip 4 sets x 10-12reps / Tempo 3030 d) Barbell Strict Press 4 sets x 10-15reps / Tempo 3221 e) Wide Grip Seated Row 4 sets x 8-12reps f) Standing Lateral Delt Fly 4 sets x 10-15reps g) Tricep Extension Skullcrushers 4 sets x 8-12reps

W11-W3 Warm up 3min Row + Perfect Stretch 3 Rounds: • 10 Burpees • 10 Reverse Lunge • 15 Air Squats • 15 Hollow Rocks Skill Development Hollow arch hollow body (Rack) 3 sets x 10reps Toes to Bar OR High Knees (regression) 4 sets x 10 reps WOD Buy In 2:00min Hand Stand Hold (cumulative) 10min AMRAP 10 Deadlift 100/60kg 30 Double Unders / 90 singles Cash Out: 2:00min Hand stand Hold (cumulative)

W11-W4 Warm up Row + Perfect Stretch 3 rounds: • 10 Push Ups • 5 Front and Back Lunge • 12 Goblet Squats • 15 Sit Ups Lifting a) Sumo Deadlift 4 sets x 10-12reps b) Bulgarian Split Squat 4 sets x 8-12reps / Tempo 3030 c) Glute Ham Raise 4 sets x 10-15reps d) Barbell Hip Thrust 4 sets x 12-15reps e) Standing Calf Raise 4 sets x 10-15reps f) Barbell complex 4 sets x 4reps Power Deadlift / Romanian Deadlift / Hang Power Clean / Front Squat / Push Press / Back Squat / Good morning (Sets the weight)

Fit for Life – Coach Scotty - Training Plans

WEEK 12 W12-W1 Warm up Row + Perfect Stretch 3 rounds • 10 Supermans • 10 Hollow Rocks • 10 Single Arm Overhead KB Lunge • 10 Goblet Squats • 5 Single Arm Strict Press Skill Development Double Unders 4 rounds x 100reps Rest 2 min between each round WOD For Time 80 WallBalls 10/16Kg 60 Push Ups (Hand Release) 40 Single Arm Overhead Lunge @ 16/12Kg (20 Left Arm, 20 Right Arm) 20 Dumbbell Squat Snatch @ 16/12Kg W12-W3 Warm up Row + Perfect Stretch 3 rounds • 10 Supermans • 10 Hollow Rocks • 10 Single Arm Overhead KB Lunge • 10 Goblet Squats • 5 Single Arm Strict Press Skill Development Barbell complex 5 sets / Increase weight each time • Deadlift • Hang Power Clean • Front Squat • Strict Press • Back Squat • Behind Neck Press WOD 3 rounds for time 75 Lunges 35 Cal Row 20 Toes to Bar

W12-W2 Warm up Row + Perfect Stretch 3 rounds of • 2 Wall Walks • 10 Single Arm DB Arnolds • 10 Glute Ham Raise • 20 Walking Lunges Lifting a) Wide grip Pull Up 4 Sets x 8-12reps b) Dumbbell Chest Press 4 sets x 8-12reps / Tempo 3030 c) Bent over Row (barbell) 4 sets x 10-12 reps d) Dumbbell Strict Press 4 sets x 8-12reps / Tempo 3030 e) Seated Row Single Arm (machine) 4 sets x 12-15reps f) Bent over Lateral raise 4 sets x 10-15reps g) Dumbbell Bicep Curl 4 sets x 8-12reps h) Hammer Curl 4 sets x 8-12reps W12-W4 Warm up Row + Perfect Stretch 3 rounds of • 2 Wall Walks • 10 Single Arm DB Arnolds • 10 Glute Ham Raise • 20 Walking Lunges Lifting a) Back Squat 4 sets x 10-12 reps / Tempo 32x1 b) Front Squat 4 sets x 10-12 reps / Tempo 33x2 c) Lunges 4 sets x 20 reps d) Leg Curl 4 sets x 8-12 reps e) Leg Extension (machine) 4 sets x 8-12 reps f) Box Jump 4 sets x 8-12reps

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Fit for Life – Coach Scotty - Training Plans

WEEK 1-4 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. It is the same workout routine for the first 4 weeks, as the goal was to see improvement in form/weight Workout 1 Pull/Push h) Wide grip Pull Up 4 sets x 8-12reps i) Dumbbell Chest Press 3 sets x 8-12reps per arm j) Bent Over Row (barbell) 4 sets x 8-12 reps k) Dumbbell Strict Press (single Arm) 3 sets x 6-8reps per arm l) Seated Row Machine 3 sets x 10-12 reps per arm m) Bent over Lateral raise 3 sets x 10-15reps n) Dumbbell Bicep Curl 3 sets x 8-10 reps Workout 3 Push/Pull a) Barbell Bench Press 3 sets x 8-12reps b) Close grip Lat Pull Down (cable) 4sets x 8-12reps c) Incline Bench Press Dumbbell 3 sets x 10-12reps d) Barbell Strict Press 3 sets x 10-15reps e) Wide Grip Seated Row 3 sets x 8-12reps f) Standing Lateral Delt Fly 3 sets x 10-15reps g) Standing Rope Tricep Extension 3 sets x 8-12reps

Workout 2 Legs/Hips a) Back Squat 4 sets x 10-15 reps b) Front Squat 3 sets x 8-12reps c) Barbell Reverse Lunge 3 sets x 10-12 reps per leg d) Leg Curl 3 sets x 8-12 reps e) Leg Extension (machine) 3 sets x 8-12reps f) Standing Calf Raise 3 sets x 12-15reps Workout 4 Hips/Legs a) Deadlift 4 sets x 8-10reps b) Bulgarian Split Squat 3 sets x 8-12reps c) Glute Ham Raise 3 sets x 10-12 reps d) Barbell Hip Thrust 3 sets x 12-15reps e) Barbell Complex 2 sets x 4 reps each • Power Deadlift • Romanian Deadlift (no knee bending) • Hang Power Clean • Front Squat • Push Press • Back Squat • Good morning (sets the weight)

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

WEEK 5-8 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. It is the same workout routine for the first 4 weeks, as the goal was to see improvement in form/weight Workout 1 Pull/Push a) Incline Bench Press (barbell) 4 sets x 8-12 reps b) Pull Up (Strict) 4 sets x 7-10 reps c) Dumbbell Incline Bench Close Grip 3 sets x 8-12 reps d) Dumbbell Overhead Reach 3 sets x 8-12 reps e) Fly 4 sets x 10-15 reps 2 sec hold f) Reverse Fly 4 sets x 10-15 reps g) High pull/ bar curl/ push ups 21-15-9 Workout 3 Push/Pull a) Barbell Bench Press 4 sets x 7 reps to be performed together with Chin Ups b) Chin Ups 4 sets x max reps c) Dumbbell Incline Bench Close Grip 3 sets x 8-12 reps d) Bent over dumbbell row 3 sets x 8-12 reps e) Strict press Dumbbell 4 sets x 8-12 reps f) Wide Grip Lat Pull Down (cable) 3 sets x 8-15 reps g) Shoulder Front Raise 3 sets x 12-15 reps h) Dumbbell Bicep Curl 3 sets x 10-15 reps

Workout 2 Legs/Hips a) Front Squat 4 sets x 6 reps Front Squat + Back Squat to be performed together b) Back Squat 4 sets x 8 reps c) Dumbbell Reverse Lunge (Not Walking) 3 sets x 10-12 reps d) Single Leg Hamstring Curls 3 sets x 8-12 reps e) Leg extension single leg 3 sets x 8-12 reps f) Barbell Hip Thrust 3 sets x 12-15 reps Workout 4 Hips/Legs a) Snatch Grip Deadlift 4 sets x 8-12 reps b) Pulse Lunge 4 sets x 8-12 reps c) Glute Ham Raise 3 sets x 10-15 reps d) Standing Calf Raise 3 sets x 10-15 reps e) Sumo deadlift high pull / hang power clean / shrugs 30-20-10

Fit for Life – Coach Scotty - Training Plans

WEEK 9-12 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. It is the same workout routine for the first 4 weeks, as the goal was to see improvement in form/weight Workout 1 Pull/Push a) Barbell Bench Press 4 sets x 10-12 reps b) Lat pull down Single arm (machine) 4 sets x 10-15 reps c) Incline bench press dumbbell 4 sets x 10-12 reps d) Barbell Strict Press 4 sets x 10-15 reps e) Wide Grip Seated Row 4 sets x 8-12 reps f) Standing Lateral Delt Fly 4 sets x 10-15 reps g) Tricep Extension Skullcrushers 4 sets x 8-12 reps Workout 3 Push/Pull a) Wide grip Pull Up 4 sets x 8-12 reps b) Dumbbell Chest Press 4 sets x 8-12 reps c) Bent over Row (barbell) 4 sets x 10-15 reps d) Dumbbell Strict Press 4 sets x 8-12 reps e) Seated Row Single Arm (machine) 4 sets x 12-15 reps f) Bent over Lateral raise 4 sets x 10-15 reps g) Dumbbell Bicep Curl 4 sets x 8-12 reps h) Hammer Curl 4 sets x 8-12 reps

Workout 2 Legs/Hips a) Sumo Deadlift 4 sets x 10-12 reps b) Bulgarian Split Squat 4 sets x 8-12 reps c) Glute Ham Raise 4 sets x 10-15 reps d) Barbell Hip Thrust 4 sets x 12-15 reps e) Standing Calf Raise 4 sets x 10-15 reps f) Barbell complex 4 sets x 4 reps • Power Deadlift • Romanian Deadlift (no knee bending) • Hang Power Clean • Front Squat • Push Press • Back Squat • Good Morning Workout 4 Hips/Legs a) Back Squat 4 sets x 10-12 reps b) Front Squat 4 sets x 10-12 reps Front Squat and Lunges to be performed together c) Lunges 4 sets x 20 reps d) Leg Curl 4 sets x 8-12 reps e) Leg Extension (machine) 4 sets x 8-12 reps f) Box Jump 4 sets x 8-12 reps

Fit for Life – Coach Scotty - Training Plans

WEEK 13-16 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. It is the same workout routine for the first 4 weeks, as the goal was to see improvement in form/weight Workout 1 Pull/Push a) Chin Ups 4 x 8-10reps b) Barbell Bench Press 4 x 5reps (to be performed together with overhead walk) c) Double kettlebell overhead walk 4 x 50meters d) Shoulder Front Raise (with dumbbells) 3 x 10-12reps e) Standing Lat Pull Down 3 x 12 -15reps • Arms are to remain locked out • Core engaged f) EZ Bar Curls 3 x 10-12reps (to be performed together with Tricep Kickback) g) Tricep Kickback 3 x 10-12reps h) Dips 3 x Max amount of reps 2 Min Between sets Workout 3 Push/Pull a) Behind The Neck Press (kneeling) 3 x 8-10reps (to be performed together with banded pull apart) b) Banded Pull Apart 3 x 10-12reps c) Incline bench press dumbbell 3 x 8-10reps d) Z Press Arnold (dumbbell) 3 x 8-10reps e) Seated Row Machine 4 x 12-15reps f) Barbell Strict Press 3 x 6-8 Tempo 3030 3 count up/ 3 count down g) Dumbbell Bicep Curl • 1 x 8 reps • 1 x 10 reps • 1 x 12 reps • 1 x 14 reps • Repeat 2x

Workout 2 Legs/Hips a) 1 and a Quarter Back Squat 5 x 5reps (to be performed together with lunges) b) Lunges 5 x 16reps c) Front Squat 4 x 7reps Tempo 32x1 3 count down/ 2 count hold/ Explode up/ 1 count reset at top d) Single Leg Hamstring Curls 4 x 8-10reps Tempo 3030 3 count contraction/ 3 count extension e) Leg Press 2 Min Max number f) Kettlebell swing (Russian) 3 Min Max number Workout 4 Hips/Legs a) Deadlift 5x5reps (to be performed together with High Knees) b) High Knees 5 x 8-10reps c) Barbell Good Morning 3 x 8-10reps d) Leg extension single leg 4 x 12 reps per leg Tempo 3030 3 count up/ 3 count down e) Glute Ham Raise 3 x 10-12reps 2 count hold at top f) 3 position Power clean 5 sets 1 rep from each position + 2 Push Press • 1st position - Hip x 1 • 2nd position - Knee x 1 • 3rd position - Mid Shin x 1 • Leave bar in catch position after last PC and perform 2 Push Press -

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

WEEK 17-20 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. It is the same workout routine for the first 4 weeks, as the goal was to see improvement in form/weight Workout 1 Pull/Push a) Incline Bench Press (barbell) 4 x 8-10reps b) Wide grip Pull Up 4 x 8-10reps c) Man makers 4 x 8-10reps d) Single arm Lat Pull Down (Cable) 3 x 10-12reps e) Incline Shoulder Side Raise 3 x 10-12reps f) Seated Chest Press 2 Min Max Rep g) Ring Row 4 x 20-25reps h) Bottoms Up Press 4 x 8-10reps Workout 3 Push/Pull a) Single Arm Dumbbell Bench Press 4 x 8-10reps per arm b) Bent Over Barbell Row (Reverse Grip) 4 x 10-12reps c) Floor Wipers Floor Press + Windshield Wiper = Floor Wipers 4 x 20reps d) Shoulder Press T Bar Kneeling Half Knee - only 1 knee down 4 x 8-10reps e) Farmers Walk 5 x100m Use DB's (to be performed together with Barbell Strict Press) f) Barbell Strict Press 5 x 5reps g) High pull/ bar curl/ push ups 21-15-9 *Not for Speed but keep as unbroken as possible

Workout 2 Legs/Hips a) 1 and a Quarter Back Squat 4 X 7-9 b) Front Rack Step Up 4 X 10-12 c) Barbell Reverse Lunge 4 x 8-10reps d) Sumo Deadlift High Pull 4 x 7-9 e) Cossack Squat 4 x 10-12 per leg f) Bent Over Calf Raise with Plate 3 x 12-15 g) Burpee Box Jump 4 x 12-15 Workout 4 Hips/Legs a) Snatch Grip Deadlift 4 x 8-10reps b) T Bar Twist 4 x 20reps c) Barbell Thruster 4 x 7reps d) Glute Ham Raise 4 x 12-15reps e) Single Leg extension 1+1/2 4 x 12 reps per leg No rest - straight thru all sets 1/2 rep + 1 full rep = 1rep f) Leg Curl 4 x10reps g) Dual KB Front Rack Wall Sit 5 x 1 min 90 sec between sets

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

WEEK 21-24 Warm up: There were no notes on the warmup as this was done in person so please follow other trainings warm up guidance. At least always start with the usual Row for 3minutes and Perfect Stretch. Workout 1

Workout 2

Pull/Push a) Behind the Neck Press 4 x 7-9reps b) Barbell Bench Press 5 x 5reps (to be performed together w Bulgarian Row) c) Bulgarian Row 5 x 15-20reps d) Z Press Arnold Static Hold 4 x 8-10reps per arm e) Bent over dumbbell row 4 x 12-15reps f) Seated Chest Press Drop Sets - 4 x Max reps Go to failure then drop weight and continue g) 30/20/10 DB Power Clean and Press + Renegade Row + Cal Bike Ex. - 30/30/60, 20/20/40, 10/10/20 *Cal Bike is doubled

Legs/Hips a) Deadlift 5 x 5reps Deadlifts to be done with Pulse Luges b) Pulse Lunge 4 x 12-15reps 90 sec rest before starting again c) Leg Extension (machine) 4 x 15reps d) Single Leg Deadlift 4 x 8-10reps e) Reverse Lunge and Thruster 21/15/9 Run 400 Meters after each set Ex. - 21/21/400m/15/15/400m/9/9/400m

Workout 3 Push/Pull a) Pull Up (Strict) 4 x 8-10reps b) Single Arm Incline Dumbbell Bench Press 4 x 8-10reps Hold other DB in full extension until reps are completed with other arm c) Power Clean (Barbell) 5 x 5reps d) Push Press 4 x 7reps e) Seated Row Machine Single arm 4 sets x 8 per arm R Arm x 8/ L Arm x 8/ R Arm x 8/ L Arm x 8 = 1 set

Set: 3 position dip/wall walk/flutter kicks f) 3 position dip 5 x 3reps g) Wall Walk (Full) 5 x 3reps h) Flutter Kicks 4 count x 20 reps Rest 90 sec before starting again i) j)

Workout 4 Hips/Legs a) Front Squat 4 x 8-10reps Tempo 33x1 3 count down/ 3 count hold/ Explode up/ 1 count reset Front Squats to be completed with KB Swings b) Kettlebell swing (American) 4 x 25reps Rest 90 sec repeat c) Single Leg Hamstring Curls 4 x 8-10reps per leg (to be performed together with OH Walking Lunge) d) Overhead Walking Lunge 4 x 20reps e) Anderson Back Squat Bottom Up Squats 4 x 8-10reps f) Standing Calf Raise 3 x 15reps g) Leg Press Drop Set 4 x 25reps Max Reps or failure h) Row 1 x 60 Cals As Fast As Possible

Standing Bicep Curl Straight Bar 4 x 10-12reps Standing Rope Tricep Extension 4 x max reps

Fit for Life â&#x20AC;&#x201C; Coach Scotty - Training Plans

Fit for Life – Coach Scotty - Training Plans

WEEK 1 *Recovery exercises are for days where you might have less time or unable to go to gym. It still gives you options on what to do. You need to set your own weights (see tips on the introduction when selecting weights) and increase them when you feel its right.

W1-W1 (Week 1-Workout1) Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 50m Overhead Kettlebell Carry • 20 sec Hand Stand Hold • 10 Toes to Bar • 10 Kettlebell swing Lifting Incline Bench Press 4 sets x 7 reps Single Arm Dumbbell Bench Press 5 sets x 5 reps WOD 42 Wallballs @ 10/6kg 21 Dumbbell Power Clean 15 Burpees 21 Wallballs @ 10/6kg 15 Dumbbell Power Clean 9 Burpees 15 Wallballs @ 10/6kg 9 Dumbbell Power Clean 6 Burpees W1-W3 (Week 1 – Workout 3) Warm up Row 3min + Perfect Stretch Barbell Cycle 3sets of 3 reps • 3 Deadlift • 3 Hang Power Clean • 3 Front Squat • 3 Push Press Bar Behind the neck • 3 Back Squat • 3 Behind the neck press Bring back to the front Start over again (3 sets) Lifting Sumo Deadlift 4 x 7reps WOD For time Mix the following two movements with the following rep flow

W1-W2 (Week 1 – Workout 2) Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Box Jumps • 10 Plate from Ground to Overhead • 10 Plate Lunges • 20 Russian Twists Lifting Front Squat • 4 sets x 10 reps • Keep same weight throughout • 90 secs between rounds • 75% of 1 Rep Max WOD 21 - 15 - 9 - 15 - 21 Alternated Dumbbell Power Snatch Toes to Bar

Recovery Exercise 1 Row 3min + Perfect Stretch Conditioning - 5 rounds of following (Easy Pace) • 400m run • 20 Ring Rows Recovery Exercise 2 Row 3min + Perfect Stretch Hollow Body Wall Walk Every Minute on the Minute (EMOM) 5 rounds • 2 wall walks each minute 5 rounds • 1 wall walk each minute • 10 minutes total Every Minute on the Minute WOD 15 minutes total • 5 Pull Ups (min 1) • 10 Push Ups (min 2) • 15 Air Squats (min 3)

10-9-8-7-6-5-4-3-2-1 - Chest to Bar 1-2-3-4-5-6-7-8-9-10 - Squat Cleans @60/40kg

Fit for Life – Coach Scotty - Training Plans

WEEK 2 W2-W1 (Week 2 -Workout1) Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Burpees • 10 Reverse Lunge • 10 Plate Lunges • 10 High Knees Lifting Deadlift 4 sets of 10 reps Perform 1 round of deadlift and 1 round of push up for 4 sets Push Up 4 sets of 20 WOD 15min cap 800m run 30 Wallballs @10/6Kg 30 Toes to Bar 400m run 20 Wallballs @10/6Kg 20 Toes to Bar 200m run 10 Wallballs @10/6Kg 10 Toes to Bar W2-W3 (Week 2 – Workout 3) Warm up Row 3min + Perfect Stretch 2 rounds of: • 10 Mountain Climb • 10 Burpees • 5 Cossack Squat • 20 Sit ups Lifting Bulgarian Split Squat 4 sets of 8 reps

W2-W2 (Week 2 – Workout 2) Warm up Row 3min + Perfect Stretch Burgener Warm Up (barbell) –w Scotty variation • Shrug standing x 2 • Dip from top of the knee + Shrug x 2 • Dip from mid chin + Shrug x 2 • Shrug High Elbows x 2 • Dip from top of the knee + Shrug High Elbows x 2 • Dip from mid chin + Shrug High Elbows x 2 • Power Clean Standing x 2 • Power Clean from top of the knee x 2 • Power Clean from mid chin x 2 Lifting Strength (30-20-10) • Dumbbell Sumo Deadlift High Pull • Dumbbell Hang Power Clean • Dumbbell Shrugs (each set to be done unbroken) WOD Cash in: 500m row 21-15-9 Thruster Bar Over Burpee Cash out: 500m row Recovery Exercise 1 Row 3min + Perfect Stretch 5 rounds of: • 100 Double Unders • Every break, you need to perform 2 burpees (At the end) Recovery Exercise 2 Row 3min + Perfect Stretch 3k row any pace you want

Perform 1 set of Bulgarian Split Squat and Jump Squat together - rest 90secs between each set Jump Squat 4sets x 12reps WOD WOD (for time - 30min cap) 500 step ups 20" box - 10/5kg plate

Fit for Life – Coach Scotty - Training Plans

WEEK 3 W3-W1 (Week 3-Workout1) Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead • 10 Push Ups • 10 KB Deadlift • 10 Mountain Climbers Lifting Snatch Grip Deadlift 5sets x 6reps @ Perform the set of SG Deadlift together with Pull Up Pull Up (Wide grip) 5sets x 6reps WOD 3 rounds 20 Calorie Bike 20 DB Burpees 12/8Kg 20 DB Thursters 12/8Kg

W3-W2 (Week 3 – Workout 2) Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead • 10 Push Ups • 10 KB Deadlift • 10 Mountain Climbers Lifting Half Kneel Single Arm Landmine Press 4 sets x 8reps Perform the set of Landmine press and Arnolds together Z Press Arnold 4 sets x 6reps WOD 21-15-9 Cal Row Burpees directly into: 21-15-9 Dumbbell Power Cleans 20/12Kg 50 DUs Between Rounds

W3-W3 (Week 3 – Workout 3) Warm up Row 3min + Perfect Stretch 2 rounds of: • 10 Box Jumps • 10 Forward and Back Lunge • 10 Wall Balls • 10 Hollow Rocks Lifting Front Squat with Kettlebell 5 sets x 7 reps @ 33x1 tempo

Recovery Exercise 1 Row 3min + Perfect Stretch Conditioning (30min cap) • 5k row • 2:30/3:00 pace Recovery Exercise 2 Row 3min + Perfect Stretch 2 rounds • 1k Run • 50 Cal Bike

Dips 4 sets x 7 reps WOD EMOM 16 Minutes (Every Minute on the Minute) Min 1 - 15 WallBalls 10/6Kg Min 2 - 15 KB Swings 24/16Kg Min 3 - 15 Burpees Min 4 - Rest

Fit for Life – Coach Scotty - Training Plans

WEEK 4 W4-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Incline Bench Press 4 sets x 7 reps Single Arm Dumbbell Row 4 sets x 6 reps per arm WOD For time: 28 Wallballs 21 Dumbbell Power Clean 15 Burpees

W4-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Front Squat 4 sets x 10 reps - Rest 90sec between rounds Pulse Lunge 4 sets x 8 reps - Rest 60 secs between rounds WOD 21-15-9-15-21 Alternate DB Power Snatch TTB or Double for Sit Ups

21 Wallballs 15 Dumbbell Power Clean 9 Burpees 15 Wallballs 9 Dumbbell Power Clean 6 Burpees W4-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Sumo Deadlift 4 sets x 7 reps WOD 10 - 1 - Chest to Bar / Pull Ups 1 - 10 - Squat Cleans (i.e. perform 10 C2B then 1 Squat Clean, then 9 C2B and 2 Squat cleans...)

Recovery Exercise 1 Row 3min + Perfect Stretch • 5 rounds of 400m run • 20 Air Squats • Easy Pace Recovery Exercise 2 Row 3min + Perfect Stretch EMOM: Every Minute on the Minute 5mins: • 2 Wallwalks - 10 sec hold • 5 mins: • 1 wallwalk - 10 sec hold EMOM 15mins: • Min 1 - 5 Pull Ups / 10 Ring Rows • Min 2 - 10 Push Ups • Min 3 - 15 Air Squat

Fit for Life – Coach Scotty - Training Plans

WEEK 5 W5-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 Push Ups • 15 Air Squats • 200m Run Lifting Barbell Reverse Lunge 4 sets x 12 reps - Build if possible Goal (for example): 20/22/25/30 Bulgarian Split Squat 3 sets x 8 reps - 8kg -Rest 60 secs between rounds Build if possible WOD Buy In - 3 min Plank (cumulative)

W5-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 Push Ups • 15 Air Squats • 200m Run Lifting 30-20-10 (6/10kg each hand) • Dumbbell Sumo Deadlift High Pull • Dumbbell Hang Power Clean • Dumbbell Shrugs *Rest as needed between sets WOD 14min (AMRAP - As Many Rounds as Possible) • 10 Single Arm Overhead KB Lunge -8/12kg • 10 Push Ups • 250m Row

4 rounds 10 - DB Thrusters - 8kg 12 - Burpee over Dumbbell Cash out - 2 min Plank Goal- 16:00 W5-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 Push Ups • 15 Air Squats • 200m Run Lifting Bench Press Not incline - Flat 4 sets x 7 reps - 20kg barbell - build if possible - DB’s ok also

Recovery Exercise 1 Row 3min + Perfect Stretch 5 rounds of: • 100 Double Unders or 200 Singles or 150 Jumping Jacks *Every Break 2 Burpees *Rest 2min between rounds Recovery Exercise 2 Row 3min + Perfect Stretch • 3k row - any pace you want

Single Arm Dumbbell Row 4 sets x 6 reps per arm WOD 15min EMOM Min 1 - 6 Squat Cleans / or 10 Front Squats Min 2 - 12 DB Push Press Min 3 - 18 Russian Twist

Fit for Life – Coach Scotty - Training Plans

WEEK 6 W6-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Burpees • 10 Reverse Lunge w 6/10kg • 10 Step Ups w 6/10kg • 10 Sit ups Lifting Sumo Deadlift 4x6reps - Build if possible Dumbbell Strict Press 4x6reps per arm - Single Arm - Build WOD 10 Rounds • 10 DB Front Rack Lunges 8/12kg • 10 DB Alt Power Snatch 10/14kg

W6-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Burpees • 10 Reverse Lunge w 6/10kg • 10 Step Ups w 6/10kg • 10 Sit ups Lifting Strict Press 5 sets x5 reps- Barbell - Build if possible

W6-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Burpees • 10 Reverse Lunge w 6/10kg • 10 Step Ups w 6/10kg • 10 Sit ups Lifting Front Squat 5x5reps Pulse Lunge (w dumbbells) 4x8 reps WOD 20 Min AMRAP • 100 Air Squats • 50 Sit Ups • 50 DB Power Cleans • 15 Push Ups Recovery Exercise 1 Row 3min + Perfect Stretch 5k Run (Shoot for under 35 minutes) Recovery Exercise 2 Row 3min + Perfect Stretch Conditioning 20mins • 15 Single Arm Deadlift (Right Arm) – 12/16kg KB • 50m Single Arm DB OH Carry (R) - 8/10 DB or KB • 15 Single Arm Deadlift (Left Arm) • 50m Single Arm DB OH Carry (L) - 8/10 DB or KB • 200m Row

Standing Arnold Press 4 sets x6 reps - Dumbbells - Build if possible WOD WOD - 12 Min AMRAP • 10 KB Step Ups - 10kg KB's (5 on each side) • 10 Box Jump Burpees • 10 Hollow Rocks

Fit for Life – Coach Scotty - Training Plans

WEEK 7 W7-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Box Jumps • 10 Forward/Backward Lunges • 10 DB Thrusters • 20 Hollow Rocks Lifting Deadlift 5 sets x 5 reps

W7-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Box Jumps • 10 Forward/Backward Lunges • 10 DB Thrusters • 20 Hollow Rocks Lifting Barbell Reverse Lunge 4x12reps

Push Press 4 sets x 6 reps - build WOD For Time 30 Manmakers 500meter Row

Bulgarian Split Squat 4x8reps WOD 15min EMOM • Min 1 - 30 Mountain Climbers • Min 2 - 14 DB Step Ups - 10kg • Min 3 - 12 DB Push Press - 10kg

W7-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Box Jumps • 10 Forward/Backward Lunges • 10 DB Thrusters • 20 Hollow Rocks Lifting Single Arm Dumbbell Bench Press 5 sets x7reps per arm

Recovery Exercise 1 Row 3min + Perfect Stretch • Row 4k Recovery Exercise 2 Row 3min + Perfect Stretch

Bent over Row (barbell) 4sets x 6reps WOD 4 Rounds • 15 KB Deadlift • 15 DB Power Clean & Press • 15 TTB or High Knees • 15 KB Swings

Superset (1 round each of the 3 movements) a) Tall Knee T Bar SA Press 4x8reps per arm b) KB Front Rack Walk 4x50m c) OH Double KB Hold 30 sec hold - 8/12kg (rest 2 min between rounds) 3 position Dips 5x3reps • 15 sec hold - top position • 15 sec hold - mid position • 15 sec hold - bottom position Run 1k easy pace

Fit for Life – Coach Scotty - Training Plans

WEEK 8 W8-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Hand to Hand • 10 KB Swings (American) • 10 Goblet Squats • 10 Mountain Climbers (4count) Lifting Sumo Deadlift High Pull 4sets x 10reps Build

W8-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Hand to Hand • 10 KB Swings (American) • 10 Goblet Squats • 10 Mountain Climbers (4count) Lifting Front Squat 4sets x 7reps - build

Push Up 4sets x 10reps WOD 4 Rounds • 15 Hang Power Cleans • 12 Front Squats • 9 Dips • 6 Burpee Box Jumps

Pulse Lunge 4sets x 8reps - build WOD For Time • 250m Row • 30 - Alt DB Snatch • 20 - Wallballs • 500m Row • 30 - Alt DB Snatch • 20 - Wallballs • 250m Row

W8-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Hand to Hand • 10 KB Swings (American) • 10 Goblet Squats • 10 Mountain Climbers (4count) Lifting Barbell Strict Press 5x5reps - build

Recovery Exercise 1 Row 3min + Perfect Stretch

Z Press Arnold (dumbbell) 4x6reps - build WOD 10-9-8-7-6-5-4-3-2-1 • Renegade Row • DB Box Step Overs

200m Row x 10 Sprint pace Recovery 2:1 -If it takes 1 min to row then rest 2 Recovery Exercise 2 Row 3min + Perfect Stretch 6 Rounds • Farmers walk - 100m - build • 50 - DU's/ 100 - Singles/ or 50 - Jumping Jacks Rest 2 min between rounds

Example: 10 Renegade Row, 10 DB Box Step Overs, 9 RR, 9 DB Box Step Overs… until reach 0.

Fit for Life – Coach Scotty - Training Plans

WEEK 9 (re-test week – Compare results with Week 4) W9-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Incline Bench Press 4 sets x 7 reps Single Arm Dumbbell Row 4 sets x 6 reps per arm WOD For time: 28 Wallballs 21 Dumbbell Power Clean 15 Burpees

W9-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Front Squat 4 sets x 10 reps - Rest 90sec between rounds Pulse Lunge 4 sets x 8 reps - Rest 60 secs between rounds WOD 21-15-9-15-21 Alternate DB Power Snatch TTB or Double for Sit Ups

21 Wallballs 15 Dumbbell Power Clean 9 Burpees 15 Wallballs 9 Dumbbell Power Clean 6 Burpees W9-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ground to Overhead (Plate) • 10 Overhead Walking Lunge (Plate) • 10 Box Jumps • 20 Russian Twists Lifting Sumo Deadlift 4 sets x 7 reps WOD 10 - 1 - Chest to Bar / Pull Ups 1 - 10 - Squat Cleans (i.e. perform 10 C2B then 1 Squat Clean, then 9 C2B and 2 Squat cleans...)

Fit for Life – Coach Scotty - Training Plans

WEEK 10 W10-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 KB Swings • 10 Dips • 10 Reverse Crunch Lifting Sumo Deadlift 4 sets x 8 reps Lat Pull Down (machine) 4 sets x 10 reps WOD 3 rounds 1,000 row 25 Double Kettlebell Deadlift

W10-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 KB Swings • 10 Dips • 10 Reverse Crunch Lifting Front Squat 4 sets x 7 reps @ 32x1 Single Leg Hamstring Curls 4 sets x 8 reps WOD 4 min AMRAP 25 DUs/ 50 Singles or Jumping Jacks 12 DB Hang Power Clean - Rest 2min 4 min AMRAP 25 DUs/ 50 Singles or Jumping Jacks 12 DB Push Press - Rest 2min 4 min AMRAP 25 DUs/ 50 Singles or Jumping Jacks 12 Burpees

W10-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 10 Ring Rows • 10 KB Swings • 10 Dips • 10 Reverse Crunch Lifting T Bar Press (Tall Knee) With both knees on the floor 4 sets x 8 reps per arm Z Press Arnold (dumbbell) 4 sets x 8 reps per arm WOD For Time, 5 rounds 200meter run 7 - C2B / 10 Pull Ups / 14 Ring Rows 10 Ham Glute Raise 10 Strict Press Dumbbell Recovery Exercise 1 Row 3min + Perfect Stretch • 30 Calorie Row x 5 • Rest 2min between rounds Recovery Exercise 2 Row 3min + Perfect Stretch Burgener Warm Up 5 sets 3 position shrugs • from the Hip • from the Knees • from the Mid Chin 5 sets of 3 Position High Elbows • from the Hip • from the Knees • from the Mid Chin 5 sets of 3 Position Catch • from the Hip • from the Knees • from the Mid Chin

3 Position Power Cleans 10 sets x 2 reps each position - from the Hip - from the Knees - from the Mid Chin Work on smooth transitions Speed under the bar Elbows shooting through If you feel comfortable then increase by 2.5Kg 50

Fit for Life – Coach Scotty - Training Plans

WEEK 11 W11-W1 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 15 Air Squats • 10 Glute Raise • 20 Lunges • 30 Flutter Kicks Lifting Leg Press Drop Sets 4 x max OR 25Reps Leg Curl 3sets x 10reps Single Leg extension 1+1/2 4 sets x 12reps 1st set - full rep per leg 2nd set - half rep + full rep per leg 3rd set - full rep per leg 4th set - half rep + full rep per leg (switch legs after the 4th set) WOD 3 rounds 400m run 21 KB Swings 12 Pull Ups / 24 Ring Rows W11-W3 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 15 Air Squats • 10 Glute Raise • 20 Lunges • 30 Flutter Kicks Lifting Incline Bench Press (barbell) 4 sets x 8 reps

W11-W2 Warm up Row 3min + Perfect Stretch Perform two rounds of the below: • 15 Air Squats • 10 Glute Raise • 20 Lunges • 30 Flutter Kicks Lifting Behind the Neck Press 4 sets x 7 reps Bent over Lateral raise 4 sets x 8 reps WOD AMRAP, 20min 22 Dumbbell Power Snatch 16 Wall Balls 10 Burpees

Recovery Exercise 1 Row 3min + Perfect Stretch • Run 500m x 8 sets • Rest 2 min between set Recovery Exercise 2 Row 3min + Perfect Stretch 2 rounds • 1k Run • 50 Cal Bike

Manmakers 5 sets x 5 reps WOD 28-21-15-9-6-3 Cal Row TTB or Situps 50/40/30/20/15/10 Dumbbell Front Squats