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  • Ollie Marchon Trial Week

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    Simone Lombardi
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    This document provides the weekly performance workout schedules for Monday through Friday. Each day includes a warm up, main lifts or circuits for building strength and endurance, and a finisher. The workouts focus on fundamental lifts and movements using barbells, dumbbells, kettlebells, bodyweight exercises, and cardio. The goal is to test and improve athletic abilities and physique over the course of the 5 day program.

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    Ollie Marchon trial week

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    This document provides the weekly performance workout schedules for Monday through Friday. Each day includes a warm up, main lifts or circuits for building strength and endurance, and a finisher. The workouts focus on fundamental lifts and movements using barbells, dumbbells, kettlebells, bodyweight exercises, and cardio. The goal is to test and improve athletic abilities and physique over the course of the 5 day program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    11K views8 pages

    Ollie Marchon Trial Week

    Uploaded by

    Simone Lombardi
    This document provides the weekly performance workout schedules for Monday through Friday. Each day includes a warm up, main lifts or circuits for building strength and endurance, and a finisher. The workouts focus on fundamental lifts and movements using barbells, dumbbells, kettlebells, bodyweight exercises, and cardio. The goal is to test and improve athletic abilities and physique over the course of the 5 day program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 8

    PERFORMANCE

    MONDAY
    Warm Up
    3 Rounds
    30s High to Low Plank
    30s Hollow Rocks
    6 Barbell Patrick Step Ups
    6 Heels Up Barbell Squats
    (Increasing Load)

    A1) Back Squat


    12 Mins, Build to a heavy 3.

    B) EMOM 10’
    1: 5 Front Squat
    2: 5 Push Press

    4 Rounds
    10 Walking RDL’s
    10 Walking Lunges
    10 Toes To Bar

    Finisher
    4 Rounds
    500m Row
    15 DB Thrusters
    15 KB Sumo High Pull
    15 Butterfly Sit Ups

    MARCHON.CO.UK / @MARCHON / #READYFORANYTHING


    PERFORMANCE

    TUESDAY
    Warm Up:
    3 Rounds
    30s Active Hang
    30s Scapula Pull Ups
    6 Hand Release Push Ups
    6 Paused Pull Ups

    A1) Bench Press


    12 Mins, Build to a heavy 3.

    B) EMOM 10’
    1: 8 Barbell Bent Over Row
    2: 12 Strict Dips

    4 Rounds
    10 Incline DB Bench Press
    10 DB Pullovers
    10 Barbell Curl

    Party Pump
    30-20-10-20-30
    Row Calories
    Push Up
    Inverted Row
    *5 Burpee over box each round.

    MARCHON.CO.UK / @MARCHON / #READYFORANYTHING


    PERFORMANCE

    WEDNESDAY
    10’ Breath Work
    6s Inhale
    6s Pause
    6s Exhale
    6s Pause

    Ski Mono-Structural

    10 Rounds
    1 Min On / 1 Min Off
    Rest 3-5 Mins

    10 Rounds
    250m Efforts
    30s Rest Between Rounds

    MARCHON.CO.UK / @MARCHON / #READYFORANYTHING


    PERFORMANCE

    THURSDAY
    Warm Up
    3 Rounds
    30m Suitcase Carry
    30s Weighted Plank
    8 KB Deadlifts
    8 Cossack Squats

    A1) Deadlift
    12 Mins, Build to a heavy 3.

    B) EMOM 10’
    1: 8 Barbell Romanian Deadlift
    2: 8 Barbell Push Press

    4 Rounds
    10 Half Kneeling Landmine Press e/s
    8 Strict Pull Ups
    15 Kb Swing

    Run DB
    4 Rounds
    150/200m Run
    5 Alt Arm Devils Press
    10/10 SA DB Push Press e/s
    15 Butterfly Sit Ups

    MARCHON.CO.UK / @MARCHON / #READYFORANYTHING


    PERFORMANCE

    FRIDAY
    Warm Up - Barbell Yoga
    *To be completed with the barbell only
    3 Rounds
    10 Barbell Muscle Snatches
    10 Barbell Good Mornings
    10 Barbell Behind the Neck Press
    10 Barbell Back Squats

    Check In 50/35 Assault BIke Calories

    10-9-8-7-6-5-4-3-2-1
    Hang Power Clean @ 60/40kg
    Dumbbell Box Step Over @ 24/20”
    Dumbbell 1 x 25/17.5kg

    Check Out 50/35 Assault BIke Calories

    Rest 3’

    Check In 50/35 Assault BIke Calories

    10-9-8-7-6-5-4-3-2-1
    Behind the Neck Thruster @ 40/30kg
    AKBS @ 28/20kg
    Up Down

    Check Out 50/35 Assault BIke Calories

    Your score is the total time it takes (including


    the 3’ rest)

    MARCHON.CO.UK / @MARCHON / #READYFORANYTHING


    Enjoyed the MARCHON experience so far?
    Ready to join the full Performance
    Programme? We’re ready for you.

    JOIN TODAY

    MARCHON Performance has been specifically designed for


    those looking to upgrade your to the next level.

    This programme will test and improve your athletic ability and
    physique through 5 weekly sessions designed around

    the fundamental lifts and movement patterns. You will be left


    looking better, feeling better and performing better!

    MARCHON.CO.UK / @MARCHON
    All rights reserved. No part of this publication may be reproduced,
    distributed, or transmitted in any form or by any means, including
    photocopying, recording, or other electronic or mechanical methods,
    without the prior written permission of the publisher [Ollie Marchon].

    For permission requests, write to the publisher, addressed “Attention:


    Permissions Coordinator,” at the address below.

    Ollie Marchon
    [email protected]

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