Monday
STRENGTH
A. KB Hover Deadlift
4 sets 8 reps
90 seconds restB. Wide Grip Seated Row
4 sets 8 reps
60 seconds restC. DB Z Press Hold
3 sets 60+ seconds
90 seconds restD. Swiss Ball Hamstring Curl
4 sets 10 reps
60 seconds restWOD+
Repleace KB with Barbell for Hover Deadlift.
Tuesday
CONDITIONING
"Moon River"4 Rounds10 DB Renegade Row
15 DB Squat
10 DB Push Press
25 Cardio Calories (recovery pace) (?)
Wednesday
STRENGTH & CONDITIONING
A. Pole Assisted Single Leg Squat
3 sets 6/6 reps
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As fast as possible80 cardio calories (?)
THURSDAY
CONDITIONING
"Dead Man Walking"20 Deadball Bear Hug Squat
80m Deadball Bearhug Carry
20 Deadball Slams
120 seconds rest
FRIDAY
STRENGTH
A. Shoulder Press Machine
5 sets 5 reps
90 seconds rest
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B. Dual KB Deadlift
5 sets 5 reps
90 seconds rest
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C1. DB Bicep Curl
4 sets 8 repsC2. Leg Extension Machine
4 sets 8 reps
90 seconds restWOD+
Change KB Deadlift to Barbell Deadlift
SATURDAY & SUNDAY
WEEKEND WORKOUT
"Midline Mile"4 Rounds20 KB Deadlift
200m Treadmill Run
20 V Sit
200m Treadmill Run
120 seconds rest
MONDAY
STRENGTH
A1. DB Chest Press
4 sets 12 repsA2. Incline Bench DB Row
4 sets 12 reps
60 seconds rest
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B1. Barbell Box Squat
4 sets 15 repsB2. DB Romanian Deadlift
4 sets 10 reps
90 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.
