GPP PROGRAM

SERIES 3 - BLOCK 2
PROGRAM OVERVIEW
The General Physical Preparedness programme is a non-specialised
training program, constructed to ensure movement and efficiency,
as well as promote longevity for every day people.

The 98 GPP Program promotes building a stronger work capacity

across broad and modal areas to ensure overall physical and mental
preparation.

Designed for general population individuals, as well as a structural

basis for athletes, this broad and general programme will ensure
daily activities are able to be performed injury free, and contribute
towards safe and efficient mobilisation.
 Tuesday Thursday Friday

Week 1 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 12 x Russian Kettlebell
Swing
A2) 12 x Kettlebell Plank Pull
Through
A1) 8 x Goblet Squat (3 sec Hold) A1) 10 x Banded Pushups (3
sec Hold)
A2) 12 x Kettlebell RDLs
A2) 8 x Kettlebell “Z” Press
A3) 6 x Box Step Downs (5 Sec -) (each side)

A3) 12 x Single Arm Gorilla A3) 30 Sec Hollow Rock

Row Hold

PERFORM PERFORM PERFORM

3 Rounds For Time For Time - 25 Min Cap 7 Rounds

Every 3 Minutes, Complete
- 15 x Double Kettlebell 10,20,30,40,50 The Following
Squats @16/24kg - 200m Block Run
- Goblet Squats
- 10 x Double Kettlebell
- 25 x Push Ups
Deadlifts
* Complete 12/15cal Ski/Bike/
- 10 x Burpee Over Kettlebell Row After Each Round - 25 x Wall Balls
- 200m Run
* Max Butterfly Crunches In
** Record Times Remaining Time
 Tuesday Thursday Friday

Week 2 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 10 x Dumbbell Hang
Cleans
A2) 10 x Dumbbell Renegade
Row (e/s)
A3) 6 x Nordic Eccentrics (3
Sec - )
A1) 10 x Deadball Squats A1) 8 x Double Kettlebell
Push Press (2 Sec Pause at
A2) 10 x Glute Clams (3 sec hold) Bottom)
A3) 45 Sec Deadball Iso-Hold A2) 10 x Kettlebell Push Ups
(2 sec pause)
A3) 20 x Butterfly Crunches

PERFORM PERFORM PERFORM

Every 90 Seconds, Teams of 2 20 Minute Cap

Complete The Following
6 Rounds
- 20 x Air Squats
- 8 x Double Dumbbell Hang
Cleans @15/22.5kg
3 Minutes Rest
Every 90 Seconds,
Complete The Following
6 Rounds
25 Min Cap: For Time
- 400m Block Run
4 Rounds
- 16 x Deadball Ground to Into
Shoulder @30/50kg
- 40 x Deadball Walking Lunges - 80 x Box Step Up
- 60 x Push Ups
- 4 x 20m Deadball Carry
- 40 x Double Kettlebell
- 2000m Bike Erg Push Press @12/20kg
- 20 x Burpee to Kettlebell
Box Step Up @12/20kg
* 1:1 - Work:Rest

- 8 x Double Dumbbell
Squats
- 10 x Burpees Over
Dumbbell
 Tuesday Thursday Friday

Week 3 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 6 x Deadball Ground to A1) 8 x Kettlebell Overhead A1) 10 x Dumbbell Strict
Shoulder Reverse Lunge Press

A2) 8 x Deadball Row A2) 10 x Single Leg Kettlebell A2) 8 x Dumbbell Cuban
RDL Press (each side)
A3) 30 x Sec Dumbbell
Alternating Curls A3) 12 x Stick Crunches A3) 30 Sec Tempo Pushups

PERFORM PERFORM PERFORM

For Time - 20 Minute Cap Every 4 Minutes Complete The 9 Min AMRAP
Following
In Pairs
12 x Dumbbell Push Press
9 x Dumbbell Hang Clean
5 Rounds 6 x Burpee Over Dumbbell
- 20 x Deadball Ground to
Shoulder @40/60kg - 400/500 Ski/Row
- 400m Block Run or 3 Min Rest

- 40 x Burpee Box Jump - 800/1000m Bike 9 Min AMRAP

Overs - 20 x Kettlebell Overhead
- 400m Block Run Reverse Lunge @2x12/20kg 12 x Dumbbell Squats
- 10 x Deadball Ground to 15 x Cal Ski
Shoulder 18 x Butterfly Crunches

- 200m Block Run

- 20 x Burpee Box Jump
Overs
- 200m Block Run
 Tuesday Thursday Friday

Week 4 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 8 x Double Dumbbell
Snatch (2 sec Hold)
A2) 8 x Double Dumbbell
Hang Clean
A3) 45 Sec Plank Hold
A1) 8 x Deadball Reverse Lunge
A2) 8 x Bulgarian Split Squats (3
Sec Pause)
A3) 30 Sec Deadball Squat Hold
A1) 10 x Kettlebell Clean &
Press
A2) 15 x Weighted Lateral
Raises
A3) 12 x Kettlebell Oblique
Crunches + 50m Farmers
Carry

PERFORM PERFORM PERFORM

Every Minute Complete The 20 Minute Cap Teams of 3

Following:
For Time
7 Rounds 30 Minute Cap
28-21-14-7
Minute 1: 10 x Double
Buy In - 400m Block Run
Dumbbell Snatch - Deadball Reverse Lunges
@2x15/22.5kg @35/55kg - 300 x Air Squats
- Burpee Over Sandbag - 200 x Push Ups
Minute 2: 16 x Double - 100 x Box Jumps
Dumbbell Reverse Lunges
(Front Rack) *** Must Complete 6/8 Cal
Erg After Each Effort

Minute 3: 40 Sec Max Metres Max 200m Block Run In

Ski/Row/Bike Erg
Remaining Time ..
(2 Run - 1 Rest)
 Tuesday Thursday Friday

Week 5 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 12 x American Kettlebell A1) 10 x Goblet Squat (3 sec A1) 12 x Banded Pushups (3
Swing Hold) sec Hold)

A2) 30” Kettlebell Crossover
A3) 12 x Double Kettlebell
Gorilla Row
A2) 15 x Heavy Kettlebell RDLs
A3) 8 x Box Step Downs (5 Sec -)
A2) 10 x Kettle Bell “Z”
Press (each side)
A3) 45 Sec Hollow Rock
Hold

PERFORM PERFORM PERFORM

Every Minute, Complete Every 90 Sec Complete The Teams of 2

The Following Following
10 Min AMRAP

10 Rounds 1:1 Work:Rest

10 Rounds
- 2 x Push Ups
8 x Burpee to Over Kettlebell - 8 x Kettlebell Squat Press
@12/24kg
- 2 x Calorie Ski
8 x American Kettlebell
Swings @16/24kg - 10 x Box Jumps ** Increase 2 Reps Each
Round
- 8 x Burpees
3 Min Rest
2 Min Rest
Every Minute, Complete 30 Sec Rest Between Sets
The Following..
10 Min AMRAP
10 Rounds
1:1 Work:Rest
12 x Single Arm Kettlebell - 16 x Burpees
Deadlifts @16/24kg - 16 x Air Squats
8 x Box Jump Overs 20/24’
** Decrease 2 Reps Each
Round
 Tuesday Thursday Friday

Week 6 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 12 x Dumbbell Hang
Clean & Press
A2) 12 x Dumbbell Renegade
Row
A3) 12 x Single Arm Deficit
Dumbbell Deadlifts
A1) 12 x Deadball Squats A1) 10 x Kettlebell Push
Press (2 Sec Pause at
A2) 10 x Glute Clams (3 sec hold) Bottom)
A3) 60 Sec Deadball Iso-Hold A2) 12 x Kettlebell Push Ups
(2 sec pause)
A3) 20 x Straight Leg
Crunches

PERFORM PERFORM PERFORM

Every Minute, Complete Teams of 2 - 20 Min Cap 7 Minute AMRAP

The Following.. Buy In 20 Cal Row
20 x Wall Balls
10 Rounds - 100 Cal Bike Erg
[3 Min Rest]
- 8 x Kettlebell Deadlifts Into
@16/24kg 7 Minute AMRAP
- 6 x Kettlebell Hang Clean & 3 Rounds
20 Cal Ski
Press
25 x Deadball Squats 35/55kg 20 x Butterfly Crunches
50 x Box Step Overs
3 Min Rest
25 Cal Ski/Row

For Time.. 10 Min Cap

- 60 x Kettlebell Deadlifts
- 30 x Kettlebell Hang Clean
& Press
 Tuesday Thursday Friday

Week 7 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 8 x Deadball GTS
A2) 10 x Deadball Row
A3) 45” Dumbbell Alternating
Curls
A1) 16 x Kettlebell Overhead
Front Lunge
A2) 12 x Single Leg Kettlebell
RDL
A3) 15 x Stick Crunches
A1) 10 x Double Dumbbell
Strict Press
A2) 12 x Weighted Shoulder
Internal Rotations
A3) 12 x Tempo Push-Ups
(2x2 sec)

PERFORM PERFORM PERFORM

Every 2 Minutes, Complete For Time Teams of 3

The Following 25 Min Cap
- 80/70 Cal Ski/Row/Bike
5 Rounds - 60 x Kettlebell Swings
@12/20kg
- 400/500m Bike Erg - 40 x Single Arm Overhead
- 6 x Deadball Ground to
Kettlebell Reverse Lunges
Shoulder - 20 x Single Arm Kettlebell
Squat Clean & Press
3 Min Rest
5 Rounds
21 Rounds - For Time
- 6 x Double Dumbbell Push
Press @15/22.5kg
- 8 x Burpee Over Dumbbell
(facing)
- 10 Cal Ski Erg
- 200m Block Run
**Player 2 starts once Player
1 Finishes Ski Erg

- 10 x Box Jump Overs

(Clear Box) @20/24’
- 200/250m Ski
 Tuesday Thursday Friday

Week 8 TRAIN TRAIN TRAIN

3 Rounds 3 Rounds 3 Rounds

A1) 6 x Double Dumbbell A1) 8 x Deadball Front Lunge (e/ A1) 8 x Dumbbell Clean &
Devils Press s) Press

A2) 12 x Double Dumbbell A2) 10 x Bulgarian Split Squats A2) 10 x Dumbbell Push
Bent Over Row (3 sec-) Press (2 sec-)

A3) 60s Plank Hold A3) 45” Deadball Squat Hold A3) 12 x Kettlebell Oblique
Crunch + Iso Hold (40”)

PERFORM PERFORM PERFORM

60s On - 30 Off 3 Rounds For Time 21,15,9

- Hand Release Push Ups
10 Rounds - 15 x Double Kettlebell Squats - Single Arm Dumbbell
@16/24kg Hang Clean & Press
6 x Double Dumbbell Devils - 10 x Double Kettlebell
@15/22.5
Press @15/22.5kg Deadlifts
- 10 x Burpee Over Kettlebell
400m Hill Run
Max Box Jumps In - 200m Run
Remaining Time … 9,15,21
** Record Times
- Box Step Overs
Then.. 2 Minutes Rest
- Single Arm Devils Press
- 800m Hill Run For Time
Then
1km Ski/Row
or
2km Bike
TRAIN HARD
TRAIN SMART

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