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Strong and stable: KO power

by Sam Eldridge
5.0
(1 rating)

Program Description

Building stable joints, a body that can repeatedly explode, and move as a unit. You will gain strength and cardio that is unbreakable. For best results, eat 2 grams of protein per pound of body weight, and do all exercises barefoot.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 30, 2025 08:06
  • Last Edited
    Jul 01, 2025 03:40
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Two Hand Cable Chops
3
8 reps
RPE 7.5
5
Wood Chop
3
8 reps
RPE 7.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
6 reps
RPE 8.5
3
Dumbbell Row
3
6 reps
RPE 8.5
4
Two Hand Cable Chops
3
6 reps
RPE 8.5
5
Wood Chop
3
6 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
6 reps
RPE 8.5
3
Dumbbell Row
3
6 reps
RPE 8.5
4
Two Hand Cable Chops
3
6 reps
RPE 8.5
5
Wood Chop
3
6 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7.5
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7.5
3
T-Bar Row
5
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
T-Bar Row
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
T-Bar Row
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 10
2
Incline Bench Press (Barbell)
3
4 reps
RPE 10
3
T-Bar Row
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Two Hand Cable Chops
3
8 reps
RPE 7.5
5
Wood Chop
3
8 reps
RPE 7.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
6 reps
RPE 8.5
3
Dumbbell Row
3
6 reps
RPE 8.5
4
Two Hand Cable Chops
3
6 reps
RPE 8.5
5
Wood Chop
3
6 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
40-15 secs
RPE 10
2
Unilateral Hang Clean
3
6 reps
RPE 8.5
3
Dumbbell Row
3
6 reps
RPE 8.5
4
Two Hand Cable Chops
3
6 reps
RPE 8.5
5
Wood Chop
3
6 reps
RPE 8.5
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Shoulder Cable Push
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
6 reps
RPE 8.5
3
Arnold Press
3
6 reps
RPE 8.5
4
Shoulder Cable Push
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
6 reps
RPE 8.5
3
Arnold Press
3
6 reps
RPE 8.5
4
Shoulder Cable Push
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 7.5
2
Front Squat (Barbell)
4
15 reps
RPE 7.5
3
Push Up
5
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Front Squat (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Push Up
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 10
2
Front Squat (Barbell)
3
4 reps
RPE 10
3
Push Up
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Shoulder Cable Push
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
6 reps
RPE 8.5
3
Arnold Press
3
6 reps
RPE 8.5
4
Shoulder Cable Push
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Snatch (Dumbbell)
3
6 reps
RPE 8.5
3
Arnold Press
3
6 reps
RPE 8.5
4
Shoulder Cable Push
3
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Slam
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Slam
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Slam
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lateral Lunge
3
8 reps
RPE 7.5
3C
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 mins
RPE 10
2
Deadlift (Dumbbell)
3
6 reps
RPE 8.5
3A
Lunge (Bodyweight)
3
6 reps
RPE 8.5
3B
Lateral Lunge
3
6 reps
RPE 8.5
3C
Reverse Lunge (Bodyweight)
3
6 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 mins
RPE 10
2
Deadlift (Dumbbell)
3
6 reps
RPE 8.5
3A
Lunge (Bodyweight)
3
6 reps
RPE 8.5
3B
Lateral Lunge
3
6 reps
RPE 8.5
3C
Reverse Lunge (Bodyweight)
3
6 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 7.5
2
Behind-the-Neck Push Press
4
15 reps
RPE 7.5
3
T-Bar Row
5
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8.5
2
Behind-the-Neck Push Press
3
10 reps
RPE 8.5
3
T-Bar Row
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 9
2
Behind-the-Neck Push Press
3
6 reps
RPE 9
3
T-Bar Row
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 10
2
Behind-the-Neck Push Press
3
4 reps
RPE 10
3
T-Bar Row
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 mins
RPE 10
2
Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lateral Lunge
3
8 reps
RPE 7.5
3C
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 mins
RPE 10
2
Deadlift (Dumbbell)
3
6 reps
RPE 8.5
3A
Lunge (Bodyweight)
3
6 reps
RPE 8.5
3B
Lateral Lunge
3
6 reps
RPE 8.5
3C
Reverse Lunge (Bodyweight)
3
6 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 mins
RPE 10
2
Deadlift (Dumbbell)
3
6 reps
RPE 8.5
3A
Lunge (Bodyweight)
3
6 reps
RPE 8.5
3B
Lateral Lunge
3
6 reps
RPE 8.5
3C
Reverse Lunge (Bodyweight)
3
6 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 7.5
5
Cable Pull
3
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
8 reps
RPE 8.5
2B
Wide Grip Pull-Up
3
8 reps
RPE 8.5
2C
Deficit Push Up
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
15 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
15 reps
RPE 7.5
3
Push Up
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Push Up
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 10
3
Push Up
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2
Two Hand Cable Chops
5
8 reps
RPE 7.5
3
Twister
5
8 reps
RPE 7.5
4
Abs Crunch (Bodyweight)
5
10 reps
RPE 7.5
5
Single Arm DB Rotations
5
8 reps
RPE 7.5
6
Zottman Curl
5
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
WINDGATE Sprints
1
30-30 secs
RPE 10
2A
Pistol Squat
3
6 reps
RPE 7
2B
Wide Grip Pull-Up
3
6 reps
RPE 7
2C
Deficit Push Up
3
6 reps
RPE 7
3
Med Ball Slam
3
8 reps
RPE 7
4
Lateral Med Ball Throw
3
8 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
WINDGATE Sprints
1 Set
30-30 secs
@10
2A
Pistol Squat
3 Sets
6 Reps
@7
2B
Wide Grip Pull-Up
3 Sets
6 Reps
@7
2C
Deficit Push Up
3 Sets
6 Reps
@7
Day 2
1
WINDGATE Sprints
1 Set
30-30 secs
@10
2A
Pistol Squat
3 Sets
6 Reps
@7
2B
Wide Grip Pull-Up
3 Sets
6 Reps
@7
2C
Deficit Push Up
3 Sets
6 Reps
@7
Day 3
1
WINDGATE Sprints
1 Set
30-30 secs
@10
2A
Pistol Squat
3 Sets
6 Reps
@7
2B
Wide Grip Pull-Up
3 Sets
6 Reps
@7
2C
Deficit Push Up
3 Sets
6 Reps
@7
Day 4
1
WINDGATE Sprints
1 Set
30-30 secs
@10
2A
Pistol Squat
3 Sets
6 Reps
@7
2B
Wide Grip Pull-Up
3 Sets
6 Reps
@7
2C
Deficit Push Up
3 Sets
6 Reps
@7