Daily workout | Phase 1

A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds

B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side

C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds



Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Day 5 | Phase 1

Daily workout | Phase 1

Back to the beginning. We're working on 3 days on, 1 day off

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Day 3 | Phase 1

This week we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Glute bridge - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): X crunch 3 sets x 12 total reps 

B1. Reverse lunge - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Incline push up  - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Ring/TRX roll out 3 sets x 8-10 reps

C1. Run - 4 sets x 60secs - Rest time: 20seconds
C2. Renegade row (pictured) - 4 sets x 12 reps total - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Daily Workout | Day 2 | Phase 1

This week we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds

B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side

C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Daily workout - Day 1 | Phase 1

 Today we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Keep trying - Don't give up!

I've been working towards these strict muscle ups for a while. Failed many many times, but finally getting better at them.

Have you been trying something in your training? Keep going for it!

For your own workout plan with video instructions just like the videos above, all accessed through our app, email me today! synergyfitnesssystems@gmail.com or CLICK HERE


If you thought this helped, share with a friend - I'd be grateful for it.

If you want me to help you reduce your body fat and build muscle, I have an amazing offer for you! 
CLICK HERE for more information 

Have a good day

Matt
Fitness & Performance coach
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