6-Day Split Program

6-DAY SPLIT
PROGRAM
BECOME THE EXPERT
INTRODUCTION
This 25-Week Program can be completed twice
to create a 50-Week Plan.
Here’s the 6-Day Split:

1. Speed/COD + Upper Push
2. Lower + Endurance
3. Upper Pull + Arms
4. Speed + Intervals
5. Plyo + Olympic
6. Single-Leg + HIIT
Feel free to adapt or take out training

days/sessions/tests to suit you.
STRONGER – FASTER – FITTER
BECOME THE EXPERT
TESTING
Although every best-effort sprint acts like a fitness test and should be recorded, a week-long testing
battery will be carried out at week-25 – see that slide for an example of how I would organize the week.
Prior to starting the program, if you have sufficient levels of strength and conditioning, you can complete
either all or some of the testing battery: Aim for training maxes on strength lifts – most you can lift with
minimal breakdown in form, i.e., a hard single rep.
JUMPS + SPRINTS LIFTS WORK CAPACITY
VERTICAL COUNTERMOVEMENT JUMP HANG POWER CLEAN: 1RM 800M DASH
30M SPRINT + T-TEST JERK: 1RM 2KM MAS TEST (RUN/ROW, ETC)
100M SPRINT BACK SQUAT: 1RM

RUN/ROW/SKI/BIKE: TABATA – RECORD
MAX DISTANCE COVERED
200M SPRINT BENCH PRESS: 1RM
SINGLE-LEG CALF RAISE: MAX REPS

400M SPRINT DEADLIFT: 1RM
EACH SIDE (BODYWEIGHT)
BECOME THE EXPERT
INTERVALS
Ideally, we want to be sprinting and hitting high running
speeds at least twice a week. However, much of the
interval work can be performed on other forms of cardio
equipment.
Note: Runs can be performed on the road (map the

distance), on a track or a treadmill.
If performing the intervals as a Run, Row, or Ski, complete

the programmed distance (4x400m for example).
If performing the intervals on a Spin Bike, double the

distance and ramp the resistance up appropriately.
If performing the intervals on an Air Bike and using Calories

as a metric, perform 5% of the distance and go as hard as
you can – do 10% if you want more endurance.
WEEK: 1-3 / DAY: 1 -3
D1: SPEED/COD + UPPER PUSH D2: LOWER + ENDURANCE D3: UPPER PULL + ARMS
EXERCISE WEEK SETS/REPS/TIME RPE EXERCISE WEEK SETS/REPS/TIME RPE EXERCISE WEEK SETS/REPS/TIME RPE
1 5x1: 1MIN REST 9 1 5x1 MI 1 4x8 7

BB BENT-
30M SPRINT 2 6x1: 1MIN REST 10 BOX JUMP 2 5x1 MI 2 4x8 7
OVER ROW
3 8x1: 1MIN REST 10 3 5x1 MI 3 4x8 7
1 4x1: 1MIN REST 10 1 4x8 7 1 4x8 7

BB BACK/ LAT PULL
4-CONE-DRILL 2 4x2: 1MIN REST 10 2 4x8 7 2 4x8 7
FRONT SQUAT DOWN
3 4x3: 1MIN REST 10 3 4x8 7 3 4x8 7
1 4x8 7 1 4x8 7 1 4x8 ES 7

BB BENCH BB DEADLIFT / DB SINGLE-
2 4x8 7 2 4x8 7 2 4x8 ES 7
PRESS RDL ARM ROW
3 4x8 7 3 4x8 7 3 4x8 ES 7
1 4x8 7 1 4x8 7 1 4x8 7

BB/DB STRICT
2 4x8 7 KB SWING 2 4x8 7 DB CURL 2 4x8 7
PRESS
3 4x8 7 3 4x8 7 3 4x8 7
1 4x8 7 1 20 MINS 4 1 4x8 7

OVERHEAD
RUN / ROW /
DB FLOOR FLY 2 4x8 7 2 20 MINS 4 TRICEPS 2 4x8 7
SKI / BIKE
EXTENSION
3 4x8 7 3 20 MINS 4 3 4x8 7
WEEK: 1 -3 / DAY: 4 -6
D4: SPEED + INTERVALS D5: PLYO + OLYMPIC D6: SINGLE-LEG + HIIT
1 3x1: 2MIN REST 8 1 3x10 MI 1 3x8 ES 7
60M SPRINT 2 3x1: 2MIN REST 9 ANKLE JUMP 2 3x10 MI DB RFESS 2 3x8 ES 7
3 3x1: 2MIN REST 10 3 3x10 MI 3 3x8 ES 7
1 3x1: 2MIN REST 7 1 3x10 MI 1 3x8 ES 7

DB LATERAL
200M 2 3x1: 2MIN REST 9 POGO JUMP 2 3x10 MI 2 3x8 ES 7
LUNGE
3 3x1: 2MIN REST 10 3 3x10 MI 3 3x8 ES 7
1 3x1: 2MIN REST 7 1 4x1 6 1 3x8 ES 7

HANG POWER DB SINGLE-
400M 2 3x1: 2MIN REST 9 2 5x1 6 2 3x8 ES 7
CLEAN LEG RDL
3 3x1: 2MIN REST 10 3 6x1 6 3 3x8 ES 7
1 1 4x1 6 1 3x8 ES 7
DB SINGLE-
PUSH/POWER
2 2 5x1 6 LEG CALF 2 3x8 ES 7
JERK
RAISE
3 3 6x1 6 3 3x8 ES 7
1 1 4x8 ES 7 1 TABATA 8
RUN / ROW /
2 DB SNATCH 2 4x8 ES 7 2 TABATA 8
SKI / BIKE
3 3 4x8 ES 7 3 TABATA 8
WEEK: 4 -6 / DAY: 1 -3
4 5x1: 1 MIN REST 10 4 5x1 MI 4 4x12 7

BB BENT-
OVER ROW
6 8x1: 1MIN REST 10 6 5x1 MI 6 4x12 7
4 4x1: 1MIN REST 10 4 4x12 7 4 4x12 7

4-CORNERS- BB BACK/ LAT PULL
5 4x2: 1MIN REST 10 5 4x12 7 5 4x12 7
DRILL FRONT SQUAT DOWN
6 4x3: 1MIN REST 10 6 4x12 7 6 4x12 7
4 4x12 7 4 4x12 7 4 4x12 ES 7

5 4x12 7 5 4x12 7 5 4x12 ES 7
PRESS RDL ARM ROW
6 4x12 7 6 4x12 7 6 4x12 ES 7
4 4x12 7 4 4x12 7 4 4x12 7

BB/DB STRICT
PRESS
6 4x12 7 6 4x12 7 6 4x12 7
4 4x12 7 4 30 MINS 4 4 4x12 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
6 4x12 7 6 30 MINS 4 6 4x12 7
WEEK: 4 -6 / DAY: 4 -6
4 3x1: 2MIN REST 10 4 3x10 MI 4 3x12 ES 7
80M SPRINT 5 3x1: 2MIN REST 10 ANKLE JUMP 5 3x10 MI DB RFESS 5 3x12 ES 7
6 3x1: 2MIN REST 10 6 3x10 MI 6 3x12 ES 7
4 3x1: 2MIN REST 10 4 3x10 MI 4 3x12 ES 7

DB LATERAL
LUNGE
6 3x1: 2MIN REST 10 6 3x10 MI 6 3x12 ES 7
4 2x1: 2MIN REST 10 4 4x2 6 4 3x12 ES 7

400M 5 2x1: 2MIN REST 10 5 5x2 6 5 3x12 ES 7
CLEAN LEG RDL
6 2x1: 2MIN REST 10 6 6x2 6 6 3x12 ES 7
4 1x1 9 4 4x2 6 4 3x12 ES 7

DB SINGLE-
PUSH/POWER
800M 5 1x1 9 5 5x2 6 LEG CALF 5 3x12 ES 7
JERK
RAISE
6 1x1 9 6 6x2 6 6 3x12 ES 7
4 4 4x12 ES 7 4 TABATA 9
RUN / ROW /
SKI / BIKE
6 6 4x12 ES 7 6 TABATA 9
WEEK: 7-9 / DAY: 1 -3
7 3x1: 2MIN REST 10 7 5x1 MI 7 4x10 7

BB BENT-
OVER ROW
9 5x1: 2MIN REST 10 9 5x1 MI 9 4x10 10
7 4x1: 1MIN REST 10 7 4x10 7 7 4x10 7

BB BACK/ LAT PULL
Y-DRILL 8 4x2: 1MIN REST 10 8 4x10 8 8 4x10 8
FRONT SQUAT DOWN
9 4x3: 1MIN REST 10 9 4x10 10 9 4x10 10
7 4x10 7 7 4x10 7 7 4x10 ES 7

8 4x10 8 8 4x10 8 8 4x10 ES 8
PRESS RDL ARM ROW
9 4x10 10 9 4x10 10 9 4x10 ES 10
7 4x10 7 7 4x10 7 7 4x10 7

BB/DB STRICT
PRESS
9 4x10 10 9 4x10 10 9 4x10 10
7 4x10 7 7 40 MINS 5 7 4x10 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
9 4x10 10 9 40 MINS 5 9 4x10 10
WEEK: 7-9 / DAY: 4 -6
7 3x1: 2MIN REST 10 7 3x10 MI 7 3x10 ES 7
100M SPRINT 8 3x1: 2MIN REST 10 ANKLE JUMP 8 3x10 MI RFESS 8 3x10 ES 8
9 3x1: 2MIN REST 10 9 3x10 MI 9 3x10 ES 10
7 2x1: 2MIN REST 10 7 3x10 MI 7 3x10 ES 7

DB LATERAL
LUNGE
9 2x1: 2MIN REST 10 9 3x10 MI 9 3x10 ES 10
7 2x1: 2MIN REST 10 7 4x3 7 7 3x10 ES 7

400M 8 2x1: 2MIN REST 10 8 5x3 7 8 3x10 ES 8
CLEAN LEG RDL
9 2x1: 2MIN REST 10 9 6x3 7 9 3x10 ES 10
7 2x1: 3MIN REST 9 7 4x3 7 7 3x10 ES 7

DB SINGLE-
PUSH/POWER
800M 8 2x1: 3MIN REST 9 8 5x3 7 LEG CALF 8 3x10 ES 8
JERK
RAISE
9 2x1: 3MIN REST 9 9 6x3 7 9 3x10 ES 10
7 7 4x10 ES 7 7 TABATA 10
RUN / ROW /
SKI / BIKE
9 9 4x10 ES 10 9 TABATA 10
WEEK: 10-12 / DAY: 1 -3
10 3x1: 2MIN REST 10 10 5x1 MI 10 4x10 7

BB BENT-
OVER ROW
12 5x1: 2MIN REST 10 12 5x1 MI 12 4x10 10
10 4x1: 1MIN REST 10 10 4x8 7 10 4x10 7

BB BACK/ LAT PULL
T-DRILL 11 4x2: 1MIN REST 10 11 4x8 8 11 4x10 8
FRONT SQUAT DOWN
12 4x3: 1MIN REST 10 12 4x8 10 12 4x10 10
10 4x8 7 10 4x8 7 10 4x10 ES 7

11 4x8 8 11 4x8 8 11 4x10 ES 8
PRESS RDL ARM ROW
12 4x8 10 12 4x8 10 12 4x10 ES 10
10 4x8 7 10 4x8 7 10 4x10 7

BB/DB STRICT
PRESS
12 4x8 10 12 4x8 10 12 4x10 10
10 4x8 7 10 50 MINS 5 10 4x10 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
12 4x8 10 12 50 MINS 5 12 4x10 10
WEEK: 10 -12 / DAY: 4 -6
10 3x1: 2MIN REST 10 10 3x10 MI 10 3x8 ES 7
12 3x1: 2MIN REST 10 12 3x10 MI 12 3x8 ES 10
10 3x1: 2MIN REST 10 10 3x10 MI 10 3x8 ES 7

DB LATERAL
LUNGE
12 3x1: 2MIN REST 10 12 3x10 MI 12 3x8 ES 10
10 2x1: 2MIN REST 10 10 6x2 8 10 3x8 ES 7

400M 11 2x1: 2MIN REST 10 11 6x2 8 11 3x8 ES 8
CLEAN LEG RDL
12 2x1: 2MIN REST 10 12 6x2 8 12 3x8 ES 10
10 2x1: 3MIN REST 9 10 6x2 8 10 3x8 ES 7

DB SINGLE-
PUSH/POWER
JERK
RAISE
12 2x1: 3MIN REST 9 12 6x2 8 12 3x8 ES 10
10 10 4x8 ES 7 10 TABATA 10
RUN / ROW /
SKI / BIKE
12 12 4x8 ES 10 12 TABATA 10
WEEK: 13 -15 / DAY: 1 -3
13 3x1: 2MIN REST 10 13 5x1 MI 13 4x6 7

BB BENT-
OVER ROW
15 3x1: 2MIN REST 10 15 5x1 MI 15 4x6 10
13 4x1: 2MIN REST 10 13 4x6 7 13 4x6 7

BB BACK/ LAT PULL
60M-DRILL 13 4x2: 2MIN REST 10 13 4x6 8 13 4x6 8
FRONT SQUAT DOWN
15 4x3: 2MIN REST 10 15 4x6 10 15 4x6 10
13 4x6 7 13 4x6 7 13 4x6 ES 7

13 4x6 8 13 4x6 8 13 4x6 ES 8
PRESS RDL ARM ROW
15 4x6 10 15 4x6 10 15 4x6 ES 10
13 4x6 7 13 4x6 7 13 4x6 7

BB/DB STRICT
PRESS
15 4x6 10 15 4x6 10 15 4x6 10
13 4x6 7 13 60 MINS 5 13 4x6 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
15 4x6 10 15 60 MINS 5 15 4x6 10
WEEK: 13-15 / DAY: 4 -6
13 3x1: 2MIN REST 10 13 3x10 MI 13 3x6 ES 7
15 3x1: 2MIN REST 10 15 3x10 MI 15 3x6 ES 10
13 3x1: 2MIN REST 10 13 3x10 MI 13 3x6 ES 7

DB LATERAL
LUNGE
15 3x1: 2MIN REST 10 15 3x10 MI 15 3x6 ES 10
13 3x1: 2MIN REST 10 13 5x2 9 13 3x6 ES 7

400M 13 3x1: 2MIN REST 10 13 5x2 9 13 3x6 ES 8
CLEAN LEG RDL
15 3x1: 2MIN REST 10 15 5x2 9 15 3x6 ES 10
13 2x1: 3MIN REST 9 13 5x2 9 13 3x6 ES 7

DB SINGLE-
PUSH/POWER
JERK
RAISE
15 2x1: 3MIN REST 9 15 5x2 9 15 3x6 ES 10
13 13 4x6 ES 7 13 TABATA 10
RUN / ROW /
SKI / BIKE
15 15 4x6 ES 10 15 TABATA 10
WEEK: 16 -18 / DAY: 1 -3
16 3x1: 2MIN REST 10 16 5x1 MI 16 4x5 7

BB BENT-
OVER ROW
18 3x1: 2MIN REST 10 18 5x1 MI 18 4x5 10
16 4x1: 2MIN REST 10 16 4x5 7 16 4x10 7

BB BACK/ LAT PULL
ILLINOIS-DRILL 17 4x2: 2MIN REST 10 17 4x5 8 17 4x10 8
FRONT SQUAT DOWN
18 4x3: 2MIN REST 10 18 4x5 10 18 4x10 9
16 4x5 7 16 4x5 7 16 4x10 ES 7

17 4x5 8 17 4x5 8 17 4x10 ES 8
PRESS RDL ARM ROW
18 4x5 10 18 4x5 10 18 4x10 ES 9
16 4x5 7 16 4x10 7 16 4x10 7

BB/DB STRICT
PRESS
18 4x5 10 18 4x10 9 18 4x10 9
16 4x10 7 16 70 MINS 5 16 4x10 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
18 4x10 9 18 70 MINS 5 18 4x10 9
WEEK: 16-18 / DAY: 4 -6
16 3x1: 2MIN REST 10 16 3x10 MI 16 3x4 ES 7
18 3x1: 2MIN REST 10 18 3x10 MI 18 3x4 ES 10
16 3x1: 2MIN REST 10 16 3x10 MI 16 3x4 ES 7

DB LATERAL
LUNGE
18 3x1: 2MIN REST 10 18 3x10 MI 18 3x4 ES 10
16 3x1: 2MIN REST 10 16 4x2 9 16 3x4 ES 7

400M 17 3x1: 2MIN REST 10 17 4x2 9 17 3x4 ES 8
CLEAN LEG RDL
18 3x1: 2MIN REST 10 18 4x2 9 18 3x4 ES 10
16 3x1: 3MIN REST 9 16 3x2 9 16 3x8 ES 7

DB SINGLE-
PUSH/POWER
JERK
RAISE
18 3x1: 3MIN REST 9 18 3x2 9 18 3x8 ES 9
16 16 4x4 ES 7 16 TABATA 10
RUN / ROW /
SKI / BIKE
18 18 4x4 ES 10 18 TABATA 10
WEEK: 19-21 / DAY: 1 -3
19 3x1: 2MIN REST 10 19 5x1 MI 19 4x3 7

BB BENT-
80M SPRINTS 20 3x1: 2MIN REST 10 BOX JUMP 20 5x1 MI 20 4x3 8
OVER ROW
21 3x1: 2MIN REST 10 21 5x1 MI 21 4x3 10
19 4x1: 2MIN REST 10 19 4x3 7 19 4x8 7

BB BACK/ LAT PULL
3-CONE-DRILL 20 4x2: 2MIN REST 10 20 4x3 8 20 4x8 8
FRONT SQUAT DOWN
21 4x3: 2MIN REST 10 21 4x3 10 21 4x8 9
19 4x3 7 19 4x3 7 19 4x8 ES 7

20 4x3 8 20 4x3 8 20 4x8 ES 8
PRESS RDL ARM ROW
21 4x3 10 21 4x3 10 21 4x8 ES 9
19 4x3 7 19 4x8 7 19 4x8 7

BB/DB STRICT
PRESS
21 4x3 10 21 4x8 9 21 4x8 9
19 4x8 7 19 70 MINS 5 19 4x8 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
21 4x8 9 21 70 MINS 5 21 4x8 9
WEEK: 19 -21 / DAY: 4 -6
19 3x1: 2MIN REST 10 19 3x10 MI 19 3x3 ES 7
21 3x1: 2MIN REST 10 21 3x10 MI 21 3x3 ES 10
19 2x1: 2MIN REST 10 19 3x10 MI 19 3x3 ES 7

DB LATERAL
LUNGE
21 2x1: 2MIN REST 10 21 3x10 MI 21 3x3 ES 10
19 2x1: 2MIN REST 10 19 5x1 8 19 3x3 ES 7

400M 20 2x1: 2MIN REST 10 20 5x1 8 20 3x3 ES 8
CLEAN LEG RDL
21 2x1: 2MIN REST 10 21 5x1 8 21 3x3 ES 10
19 2x1: 3MIN REST 9 19 5x1 8 19 3x10 ES 7

DB SINGLE-
PUSH/POWER
JERK
RAISE
21 2x1: 3MIN REST 9 21 5x1 8 21 3x10 ES 9
19 19 4x3 ES 7 19 TABATA 10
RUN / ROW /
SKI / BIKE
21 21 4x3 ES 10 21 TABATA 10
WEEK: 22 -24 / DAY: 1 -3
22 3x1: 2MIN REST 10 22 5x1 MI 22 4x2 4x2

BB BENT-
60M SPRINT 23 3x1: 2MIN REST 10 BOX JUMP 23 5x1 MI 23 4x2 4x2
OVER ROW
24 3x1: 2MIN REST 10 24 5x1 MI 24 4x2 4x2
22 4x1: 2MIN REST 10 22 4x2 7 22 4x6 7

BB BACK/ LAT PULL
5-10-5-DRILL 23 5x1: 2MIN REST 10 23 4x2 8 23 4x6 8
FRONT SQUAT DOWN
24 6x1: 2MIN REST 10 24 4x2 10 24 4x6 9
22 4x2 7 22 4x2 7 22 4x6 ES 7

23 4x2 8 23 4x2 8 23 4x6 ES 8
PRESS RDL ARM ROW
24 4x2 10 24 4x2 10 24 4x6 ES 9
22 4x2 7 22 4x6 7 22 4x6 7

BB/DB STRICT
PRESS
24 4x2 10 24 4x6 9 24 4x6 9
22 4x6 7 22 80 MINS 5 22 4x6 7

OVERHEAD
RUN / ROW /
SKI / BIKE
EXTENSION
24 4x6 9 24 80 MINS 5 24 4x6 9
WEEK: 22 -24 / DAY: 4 -6
22 2x1: 2MIN REST 10 22 3x10 MI 22 3x2 ES 7
24 2x1: 2MIN REST 10 24 3x10 MI 24 3x2 ES 10
22 2x1: 2MIN REST 10 22 3x10 MI 22 3x2 ES 7

DB LATERAL
LUNGE
24 2x1: 2MIN REST 10 24 3x10 MI 24 3x2 ES 10
22 2x1: 2MIN REST 10 22 4x1 9 22 3x2 ES 7

400M 23 2x1: 2MIN REST 10 23 4x1 9 23 3x2 ES 8
CLEAN LEG RDL
24 2x1: 2MIN REST 10 24 4x1 9 24 3x2 ES 10
22 1x1 10 22 4x1 9 22 3x12 ES 7

DB SINGLE-
PUSH/POWER
800M 23 1x1 10 23 4x1 9 LEG CALF 23 3x12 ES 8
JERK
RAISE
24 1x1 10 24 4x1 9 24 3x12 ES 10
22 22 4x2 ES 7 22 TABATA 10
RUN / ROW /
SKI / BIKE
24 24 4x2 ES 10 24 TABATA 10
WEEK: 25 - TESTING
Tests can be split between the morning and afternoon/evening. If tests are performed in the same
session, ensure there is a minimum of 5 minutes rest between short sprint tests and strength tests, and
a minimum of 10 minutes rest between strength tests and work capacity tests.
Short sprint tests can be completed prior to strength tests (potentiation), but strength tests should be
completed before work capacity tests. If sprints are done in the same session, work from the shortest
distance to the longest distance with 5 minutes rest between sprints.
D1 D2 D3 D4 D5 D6
TEST TEST TEST TEST TEST TEST SCORE
VERTICAL CMJ HANG POWER CLEAN:

200M SPRINT BENCH PRESS: 1RM 400M SPRINT 800M DASH
1RM
30M SPRINT
TABATA: MAX SINGLE-LEG CALF
BACK SQUAT: 1RM DEADLIFT: 1RM JERK: 1RM
DISTANCE RAISE: MAX REPS
T-TEST
2KM MAS TEST

100M SPRINT
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6-Day Split Program

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6-DAY SPLIT

Here’s the 6-Day Split:

Feel free to adapt or take out training

JUMPS + SPRINTS LIFTS WORK CAPACITY

VERTICAL COUNTERMOVEMENT JUMP HANG POWER CLEAN: 1RM 800M DASH

100M SPRINT BACK SQUAT: 1RM

SINGLE-LEG CALF RAISE: MAX REPS

Note: Runs can be performed on the road (map the

If performing the intervals as a Run, Row, or Ski, complete

If performing the intervals on a Spin Bike, double the

If performing the intervals on an Air Bike and using Calories

1 5x1: 1MIN REST 9 1 5x1 MI 1 4x8 7

1 4x1: 1MIN REST 10 1 4x8 7 1 4x8 7

1 4x8 7 1 4x8 7 1 4x8 ES 7

1 4x8 7 1 4x8 7 1 4x8 7

1 4x8 7 1 20 MINS 4 1 4x8 7

1 3x1: 2MIN REST 8 1 3x10 MI 1 3x8 ES 7

3 3x1: 2MIN REST 10 3 3x10 MI 3 3x8 ES 7

1 3x1: 2MIN REST 7 1 3x10 MI 1 3x8 ES 7

1 3x1: 2MIN REST 7 1 4x1 6 1 3x8 ES 7

4 5x1: 1 MIN REST 10 4 5x1 MI 4 4x12 7

4 4x1: 1MIN REST 10 4 4x12 7 4 4x12 7

4 4x12 7 4 4x12 7 4 4x12 ES 7

4 4x12 7 4 4x12 7 4 4x12 7

4 4x12 7 4 30 MINS 4 4 4x12 7

4 3x1: 2MIN REST 10 4 3x10 MI 4 3x12 ES 7

6 3x1: 2MIN REST 10 6 3x10 MI 6 3x12 ES 7

4 3x1: 2MIN REST 10 4 3x10 MI 4 3x12 ES 7

4 2x1: 2MIN REST 10 4 4x2 6 4 3x12 ES 7

4 1x1 9 4 4x2 6 4 3x12 ES 7

7 3x1: 2MIN REST 10 7 5x1 MI 7 4x10 7

7 4x1: 1MIN REST 10 7 4x10 7 7 4x10 7

7 4x10 7 7 4x10 7 7 4x10 ES 7

7 4x10 7 7 4x10 7 7 4x10 7

7 4x10 7 7 40 MINS 5 7 4x10 7

7 3x1: 2MIN REST 10 7 3x10 MI 7 3x10 ES 7

9 3x1: 2MIN REST 10 9 3x10 MI 9 3x10 ES 10

7 2x1: 2MIN REST 10 7 3x10 MI 7 3x10 ES 7

7 2x1: 2MIN REST 10 7 4x3 7 7 3x10 ES 7

7 2x1: 3MIN REST 9 7 4x3 7 7 3x10 ES 7

10 3x1: 2MIN REST 10 10 5x1 MI 10 4x10 7

10 4x1: 1MIN REST 10 10 4x8 7 10 4x10 7

10 4x8 7 10 4x8 7 10 4x10 ES 7

10 4x8 7 10 4x8 7 10 4x10 7

10 4x8 7 10 50 MINS 5 10 4x10 7

10 3x1: 2MIN REST 10 10 3x10 MI 10 3x8 ES 7

12 3x1: 2MIN REST 10 12 3x10 MI 12 3x8 ES 10

10 3x1: 2MIN REST 10 10 3x10 MI 10 3x8 ES 7

10 2x1: 2MIN REST 10 10 6x2 8 10 3x8 ES 7

10 2x1: 3MIN REST 9 10 6x2 8 10 3x8 ES 7

13 3x1: 2MIN REST 10 13 5x1 MI 13 4x6 7

13 4x1: 2MIN REST 10 13 4x6 7 13 4x6 7

13 4x6 7 13 4x6 7 13 4x6 ES 7

13 4x6 7 13 4x6 7 13 4x6 7

13 4x6 7 13 60 MINS 5 13 4x6 7

13 3x1: 2MIN REST 10 13 3x10 MI 13 3x6 ES 7

15 3x1: 2MIN REST 10 15 3x10 MI 15 3x6 ES 10

13 3x1: 2MIN REST 10 13 3x10 MI 13 3x6 ES 7

13 3x1: 2MIN REST 10 13 5x2 9 13 3x6 ES 7

13 2x1: 3MIN REST 9 13 5x2 9 13 3x6 ES 7

16 3x1: 2MIN REST 10 16 5x1 MI 16 4x5 7

16 4x1: 2MIN REST 10 16 4x5 7 16 4x10 7

16 4x5 7 16 4x5 7 16 4x10 ES 7

16 4x5 7 16 4x10 7 16 4x10 7