Category Archives: Workouts

GPP (General Physical Preparedness) workouts, combining elements of strength and endurance.

Fighters Pick & Mix GPP

The world’s elite boxers tend to be those most skilled in their craft rather those with the biggest biceps. If boxing is your thing, spend most of your training time developing technique and sport specific fitness. “Fighters fight.” – As … Continue reading

Posted in Workouts | Tagged , , , , | Leave a comment

Power GPP week 3

MONDAY (use clean & jerk 85% 1RM ) Power Clean x 5 Front Squat x 3 Jerk x 1 Pull-ups (70% of max reps) Repeat x 5 Dips 2 min AMRAP Overhead squat 3 x 5 reps (moderate weight) GHD … Continue reading

Posted in Workouts | Tagged , , , , | Leave a comment

Power GPP week 2

MONDAY Clean & Press into squat-thrust x 5 (70% 1 RM) Jump pull-up x 70% of max reps of standard pull-ups Burpee into box jump x 10 Repeat x 5 Press-ups 2 min AMRAP Overhead squat 3 x 5 reps … Continue reading

Posted in Workouts | Tagged , , , , | 1 Comment

Power GPP

Monday squat clean x 5 pull ups (50% of max reps) repeat x 5 AQAP parallel bar dips 2 mins AMRAP (optional) overhead barbell squat 3 x 5 reps moderate weight navy seal sit ups 3 x 10 reps Wednesday … Continue reading

Posted in Workouts | Tagged , , , , | 2 Comments

Bionic Commandos week 4

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 60% x 5, 65% x 5, 70% x 5 STRENGTH 1 Snatch – see … Continue reading

Posted in Workouts | Tagged , , | 1 Comment

Bionic Commandos week 3

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 75% x 5, 85% x 3, 95% x 1 STRENGTH 1 Snatch – see … Continue reading

Posted in Workouts | 2 Comments

Bionic Commandos week 2

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 80% x 3, 85% x 3, 90% x 3 STRENGTH 1 Snatch – see … Continue reading

Posted in Workouts | Tagged , , , | 3 Comments