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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 10, 2025 01:12

Summary

Unlock your strength with the "Strong and Stable: KO Power" program, a comprehensive 16-week journey designed for serious lifters. With four training days each week, you'll focus on compound movements like the bench press, squats, and overhead presses to build raw power and stability. This program emphasizes progressive overload and proper technique, ensuring you maximize your gains while minimizing the risk of injury. Get ready to transform your physique and elevate your performance!
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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
Star
Star
Star
Star
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