Monday
STRENGTH
A.KB Goblet Squat
4 sets 8 reps
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B. DB Row Single Arm
4 sets 10 reps
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C. Seated Barbell Shoulder Press
4 sets 8 reps
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D. DB Stiff Legged Deadlift
4 sets 10 repsWOD+
Change Goblet Squat to Back Squat
Tuesday
CONDITIONING
"Hang 10"4 rounds10 Cardio Calories (?)
10 DB Curl and Press
10 DB Front Squat
10 Burpee
90 seconds rest
Wednesday
STRENGTH & CONDITIONING
DB Heel Elevated Narrow Squat3 sets 20 rep
90 seconds rest
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As fast as possible20-15-10-15-20Cardio Calories (?)
DB Push Press
THURSDAY
CONDITIONING
As fast as possible400m Row
50 Alternating V Sit
400m Row
40 Alternating V sit
400m Row
30 Alternating V sit
400m row
20 Alternating V sit
FRIDAY
STRENGTH
A. Barbell Box Squat
4 sets 6 reps
60 seconds rest
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B. Leg Extension Machine
3 sets 10 reps
60 seconds rest
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C. DB Stiff Legged Deadlift
4 sets 10 reps
60 seconds rest
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D. Pause Hip Thrust
3 sets of 6 reps
4 second pause
60 seconds rest
SATURDAY & SUNDAY
WEEKEND WORKOUT
"Afterburn"in 20 mins find:3RM Leg Press
3RM Bench PressThen...Max set of Barbell Bicep Curls with empty barbell.
Max set of KB Goblet Squat with light weight.
MONDAY
STRENGTH
A. Bench Press
4 sets 6 reps
90 seconds
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B. Seated Cable Row
4 sets 10 reps
60 seconds rest
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C. DB Hammer Curl
3 sets to mechanical failure
60 seconds rest
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D. Cable Chop
4 sets 8 reps
60 seconds rest
FAQ
To get the most out of the program, listen to the Personal Best Podcast each week to level up training, nutrition and recovery.
WARM UP
STRENGTH
For strength workouts, focus on releasing tight muscles, then "priming' underactive muscles.2 rounds30 Second Hang
30s Each side: Lizard with Rotation
30 seconds Ring/TRX Hold
30 seconds Arrested Superman
30 seconds Light DB Deadlift
WARM UP
CONDITIONING
For conditioning workouts, focus on slowly increasing intensity on your chosen cardio machine. Try to hit your intended workout intensity before the workout begins.3 rounds
(Increasing cardio intensity each round)1 minute - Cardio Machine(50/75/90% effort)
15 TRX Row
30 second Hollow Hold
What results can I expect?
If you follow this program to a tee, you will see an increase in strength, muscle and fitness, as well as a reduction in body fat.
Will this program Build Muscle?
Yep! Just make sure you are eating enough protein and calories. And prioritize Monday, Wednesday and Friday workouts.
Will I lose weight on this program?
Our aim for your weight loss is to burn fat and maintain (or build) muscle. To do this, follow the program, eat in a slight calorie deficit and make sure you are eating enough protein.
Not seeing any results? Try bumping your calories for a few weeks, focus on getting stronger, then moving into a calorie deficit thereafter.
What type of diet should I be eating with this program?
A high protein, balanced, whole food diet is the best approach with Jetts WOD. Because the workouts can be quite high intensity, we need to make sure we are eating enough good food for our body to recover and adapt.
When do the workouts get changed over?
Every Monday. To make sure you don't miss a workout, we have added the following Monday's workout to the weekly schedule.
What do I do if equipment is taken?
For strength workouts, simply move onto the next exercise then come back to the initial movement later. Or have a look at the other strength workout in the week and replace that movement with a similar movement pattern using a different piece of equipment. EG. If the leg press is taken, do a kettle bell squat instead.
What do I do if I can't perform a movement?
Try performing the movement with lighter weight or a reduce range of motion. If that's no good swap the movement for a similar movement pattern that you know you can do (EG. If you can't do a barbell bench press, do a machine press instead).
If all else fails, have a chat to a friendly Jetts team member for assistance.
What are "Cardio Calories"?
When you see Cardio Calories, it means we want you to accumulate that amount of calories (a measurement on the cardio screen) on the cardio machine of your choice. It could be the Rower, SkiErg, Air Bike, Spin bike, Treadmill, Elliptical or even the Stair Climber! The choice is yours!
We encourage using the self powered cardio machines (rower, ski and air bike), as it means you can transition quickly on and off the machine.
