GPP PROGRAM

SERIES 1
PROGRAM OVERVIEW
Welcome to series 1 of the 98 GYM GPP program.

We have designed this program to be done anywhere, all you

need is a Dumbbell, a weight plate and skipping rope. These are
workouts from the 98 GYM GPP program.

Be prepared to work and the results will speak for themselves.

WEEK ONE
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX
WARM UP WARM UP WARM UP WARM UP WARM UP WARM UP
60SEC SQUAT HOLD
AMRAP 5
60SEC PLANK
AMRAP 5
10MINS FOAM ROLL AMRAP 5

THEN
15 JUMP SQUAT
THEN
10 INCH WORMS
20 SCORPIONS

3 ROUNDS
20 SHOULDER TAPS
3 ROUNDS
100M RUN
20 MOUTAIN CLIMBERS

10 DB REVERSE LUNGE
15 SINGLE SKIPS 5 SIT UP
20 SPLIT JUMPS 20M BEAR CRAWL
10 DB GOBLET SQUAT
10 PUSH UP

200M EASY RUN 15 AIR SQUAT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

FOR TIME
AMRAP 20
FOR TIME
AMRAP 7
30MIN WALK OUTSIDE EVERY 10MINS FOR 3
3 ROUNDS
15 PLATE GROUND TO 20 DOWN TO 1
12 PLATE OH SIT UP
ROUNDS

400M RUN
OVERHEAD
ALTERNATING DB SNATCH
24 PLATE RUSSIAN TWIST
RUN 1KM
20 DB HANG CLEAN & JERK 15M PLATE OH LUNGE
*20M OUT AND BACK 48 SINGLE SKIPS

10L/10R
15 BURPEE TO PLATE
SHUTTLE SPRINT BETWEEN REST 3MINS
30 DB SIT UPS
15M PLATE OH LUNGE ROUNDS AMRAP 7

REST 2MINS 12 PLATE OH SIT UP

2 ROUNDS
24 PLATE RUSSIAN TWIST

400M RUN
48 SINGLE SKIPS

20 DB HANG CLEAN & JERK REST 3MINS

10L/10R
AMRAP 7

30 DB SIT UPS
12 PLATE OH SIT UP

REST 2MINS 24 PLATE RUSSIAN TWIST

1 ROUNDS
48 SINGLE SKIPS
400M RUN

20 DB HANG CLEAN & JERK

10L/10R

30 DB SIT UPS

COOL DOWN COOL DOWN COOL DOWN COOL DOWN Cool down
COOL DOWN
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5 mins nasal breathing 5MIN EASY WALK

5MIN HIP FLOW

5MIN SHOULDER FLOW 5MIN HIP FLOW 5MIN SHOULDER FLOW 5MIN HIP FLOW
WEEK TWO
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX
WARM UP WARM UP WARM UP WARM UP WARM UP WARM UP
60SEC SQUAT HOLD
AMRAP 5
60SEC PLANK
AMRAP 5
10MINS FOAM ROLL AMRAP 5

THEN
15 JUMP SQUAT
THEN
10 INCH WORMS
20 SCORPIONS

3 ROUNDS
20 SHOULDER TAPS
3 ROUNDS
100M RUN
20 MOUTAIN CLIMBERS

10 DB REVERSE LUNGE
15 SINGLE SKIPS 5 SIT UP
20 SPLIT JUMPS 20M BEAR CRAWL
10 DB GOBLET SQUAT
10 PUSH UP

200M EASY RUN 15 AIR SQUAT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

FOR TIME
AMRAP 3
FOR TIME
EMOM 30
30MIN WALK OUTSIDE FOR TOTAL TIME

2 ROUNDS
3 PLATE GROUND TO OH
100 PLATE PUSH PRESS
1ST MIN-MAX SKIPS
RUN 1600M

10 SA DB RENEGADE ROW
6 SUPER BURPEE
100 PLATE BENT OVER ROW
2ND MIN-MAX PUSH UP ON REST 7MINS

20 SA DB DEADLIFT
9 SPLIT JUMPS EACH LEG
100 PLATE RUSSIAN TWIST
PLATE
RUN 1600M
30 SA DB HANG SNATCH
REST 2MINS
*PARTITIONED AS DESIRED 3RD MIN-MAX PLATE CURL
40 SA DB OVERHEAD REPEAT 5 TIMES

REVERSE LUNGE

50 DB SWINGS
*SUPER BURPEE=

*SPLIT REPS EQUALLY PUSH UP TO JUMP SQUAT

BETWEEN EACH ARM TO TARGET

COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN
COOL DOWN
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5 mins nasal breathing 5MIN EASY WALK

5MIN HIP FLOW

5MIN SHOULDER FLOW 5MIN HIP FLOW 5MIN SHOULDER FLOW 5MIN HIP FLOW
WEEK THREE
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX
WARM UP WARM UP WARM UP WARM UP WARM UP WARM UP
60SEC SQUAT HOLD
AMRAP 5
60SEC PLANK
AMRAP 5
10MINS FOAM ROLL AMRAP 5

THEN
15 JUMP SQUAT
THEN
10 INCH WORMS
20 SCORPIONS

3 ROUNDS
20 SHOULDER TAPS
3 ROUNDS
100M RUN
20 MOUTAIN CLIMBERS

10 DB REVERSE LUNGE
15 SINGLE SKIPS 5 SIT UP
20 SPLIT JUMPS 20M BEAR CRAWL
10 DB GOBLET SQUAT
10 PUSH UP

200M EASY RUN 15 AIR SQUAT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

DEATH BY SINGLE ARM
AMRAP 24
40-20-10
1MIN ON/1MIN OFF
30MIN WALK OUTSIDE 3 ROUNDS

DEVILS PRESS
25M BEAR CRAWL
SINGLE ARM DB THRUSTER
15 PLATE OH SIT UP
RUN 4MIN @EASY PACE

MIN 1-1 DEVILS PRESS

50 SINGLE SKIPS
10-20-40
MAX EFFORT PLATE GROUND RUN 3MIN @MODERATE PACE

MIN 2-2 DEVILS PRESS

25M PLATE OH LUNGE
LATERAL BURPEE OVER DB TO OVERHEAD IN REMAINING RUN 2MIN @AGGRESIVE
MIN 3-3 DEVILS PRESS
50 SINGLE SKIPS
TIME
PACE
MIN 4-4 DEVILS PRESS
*WORKOUT FINISHES WHEN
MIN 5-5 DEVILS PRESS
150 PLATE GTO ARE
*ADD 1 DEVILS PRESS EACH COMPLETED

MINUTE UNTIL FAILURE

COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MINS NASAL BREATHING 5MIN EASY WALK

5MIN HIP FLOW

5MIN SHOULDER FLOW 5MIN HIP FLOW 5MIN SHOULDER FLOW 5MIN HIP FLOW
WEEK FOUR
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX
WARM UP WARM UP WARM UP WARM UP WARM UP WARM UP
60SEC SQUAT HOLD
AMRAP 5
60SEC PLANK
AMRAP 5
10MINS FOAM ROLL AMRAP 5

THEN
15 JUMP SQUAT
THEN
10 INCH WORMS
20 SCORPIONS

3 ROUNDS
20 SHOULDER TAPS
3 ROUNDS
100M RUN
20 MOUTAIN CLIMBERS

10 DB REVERSE LUNGE
15 SINGLE SKIPS 5 SIT UP
20 SPLIT JUMPS 20M BEAR CRAWL
10 DB GOBLET SQUAT
10 PUSH UP

200M EASY RUN 15 AIR SQUAT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

FOR TIME
EVERY 4MINS FOR 6ROUNDS
AMRAP 10
EMOM FOR AS LONG AS 30MIN WALK OUTSIDE FOR TIME

10 ROUNDS
1 DIRTY DB COMPLEX EACH 20 MOUNTAIN CLIMBERS
POSSIBLE
5KM RUN

10 PLATE GROUND TO OH
ARM
10 OH PLATE SIT UP
6 PLATE THRUSTER
E5MOM (INCL MIN 0:00)

30 SINGLE SKIPS 20 MONTAIN CLIMBERS

6 BURPEE TO PLATE
25 PUSH UP

*DB COMPLEX
10 PLATE CURL AND PRESS
6 PLATE SPLIT JUMPS
25 AIR SQAUT
1 DB PUSH UP
REST 5MINS

1 DB ROW
AMRAP 10
*ALL MOVEMENTS TO DONE
1 DB POWER CLEAN
20 MOUNTAIN CLIMBERS
IN THE SAME MINUTE
1 DB FRONT SQUAT
10 OH PLATE SIT UP

1 DB PUSH PRESS
20 MONTAIN CLIMBERS

1 DB OH REVERSE LUNGE
10 PLATE CURL AND PRESS

COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MIN EASY WALK
5MINS NASAL BREATHING 5MIN EASY WALK

5MIN HIP FLOW

5MIN SHOULDER FLOW 5MIN HIP FLOW 5MIN SHOULDER FLOW 5MIN HIP FLOW
TRAIN HARD
TRAIN SMART

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