Grizz Phys Tier 2 PDF

Grizz Phys
Tier 2 Conditioning Program

Tier 2 should only be attempted if the individual has a good level of
fitness prior to starting the programme, before starting the programme if
you have any health concerns or potential injuries please consult your
GP.
This programme is designed to enable the individual to enhance their

physical performance from an intermediate level of fitness to a more
advanced and robust level, preparing them for advancement to tier 1
conditioning programme.
Week 1: Tier 2
Monday Grizz Phys Warm Up (refer to bottom of the page)
2 Mile Run
150 Sandbag Squats (20kg-30kg Sandbag)
Circuit
5 Rounds;
● 8 Pull Ups
● 20 Press Ups
● 10 Burpees
Grizz Phys Cool Down (refer to bottom of the page)

Tuesday Grizz Phys Warm Up
Body Weight Circuit

5 Rounds:
● 10 Box Jumps
● 20 Jumping Lunges
● 30 Sit Ups
● 400M Run
5 Minute rest
Circuit 2 “AB CRUNCHER”

1 Round:
● 30 Second Plank
● 20 Leg Raises
● 30 Second Plank
● 30 Butterfly Sit Ups
● 30 Second Plank
● 40 Russian Twists
● 30 Second Plank
● 50 Mountain Climbers
● 30 Second Plank
● 40 Russian Twists
● 30 Second Plank
● 30 Butterfly Sit Ups
● 30 Second Plank
● 20 Leg Raises
● 30 Second Plank
Grizz Phys Cool Down

Wednesday Grizz Phys Warm Up
6 Mile Bike (Best Effort For Time)
Circuit
1 Round:
● 100 Ring Rows
● 80 Hanging Leg Raises
● 60 Overhead Squats (20kg-30kg Sandbag)
● 40 Sandbag Lunges (20kg-30kg Sandbag)
● 20 Squat Clean and Press ( 20Kg-30kg Sandbag)

Thursday Grizz Phys Warm Up
Circuit 1
10 Rounds:
● Pull Ups To Failure
● 20 Dips
● 30 Kettlebell Swings (16kg-24kg Kettlebell)
5 Minute Rest
Circuit 2
5 rounds:
● 10 Ring Rows
● 10 Hand Release Press Ups
● 10 Burpees

Friday Rest / Active Recovery (refer to bottom of the page)
Saturday Grizz Phys Warm Up
Circuit “Goppin”
1 Round:
● 800M Run
● 60 Box Step Ups
● 1600M Run
● 60 Box Step Ups
● 800m Run

Sunday Rest Day / Active Recovery
Week 2
Monday Grizz Phys Warm Up
2 Mile Run (Best Effort For Time)
5 Minute rest
Circuit
5 Rounds:
● 5 Burpees
● 10 sandbag Throw overs (20kg-30kg sandbag)
● 100m sprint
● 10 Second rest
(Aim to complete every round in 2minutes)

Circuit “The Pick Up”

● 10 Burpees
● 10 Burpees 25 Press Ups
● 10 Burpees 25 Press Ups 50 lunges
● 10 Burpees 25 Press Ups 50 Lunges 100 Sit Ups
● 10 Burpees 25 Press Ups 50 Lunges 100 Sit Ups 150
Squats
● 10 Burpees 25 Press Ups 50 Lunges
● 10 Burpees

Circuit 1
5 Rounds:
● 600M Run
● 15 Thrusters (20kg-30kg sandbag)
● 15 Burpee Jump Overs
5 Minute Rest
Circuit 2
5 Rounds:
● 10 Pull Ups
● 12 Ring Rows
● 15 Bent Over Row ( 20kg-30kg Sandbag)
(2 second Pause at the top of each repetition)
Circuit 3
5 Rounds:
● 20 Wide Arm Press Ups
● 20 Press Ups
● 20 Tricep Dips

AMRAP 15 Minutes
● 25 M Farmer Carry (x 2 20kg-30kg Sandbags)
● 20 Front Squats (20kg-30kg Sandbag)
● 25M Baby Carry (20kg-30kg Sandbag)
5 Minute Rest
Circuit
● 21 Thrusters (20kg-30kg Sandbag)
● 21 Toes To Bar
● 15 Thrusters (20kg-30kg sandbag)
● 15 Toes To Bar
● 9 Toes To Bar

Friday Rest / Active Recovery
Endurance Trail (Best Effort For Time) “Again but Faster!”
● 6k Bike
● 2.4k Run
● 6k Bike

Sunday Rest / Active Recovery
Week 3
EMOM 10 Minutes
● 5 Burpees
● 10 Press ups
● 15 Jumping Lunges Each Leg
3 Minute rest
2.5 Mile Run (Best Effort for time)
5 minute Rest
Max Repitions Sit Ups In 2 Minutes

Note Score:
Max Repitions Press Ups In 2 Minutes
Note Score:

Circuit “The Callus Ripper”

● 50 Burpees
● 20 Pull ups
● 20 Pull Ups
● 50 Body Weight Dips
● 20 Pull Ups
● 25 burpees
● 10 Pull Ups
● 10 Pull ups
● 25 Bodyweight Dips
● 10 Pulls Ups
5 Minute Rest
Circuit 2
3 Rounds:
● 400M Run
● 50M Farmer Carry (x2 20kg-30kg Sandbags)
● 25 Deadlifts (x2 20kg-30kg Sandbags)
● 25 Squat Cleans (20kg-30kg Sandbag)

Circuit “Its Only Pain”

400M Run
2 Rounds:
400M Run
1 Round:
400M Run
2 Rounds:
400M Run

Circuit 1
3 Rounds: (Minus 10 Repetitions Each Round)
● 30 DeadLifts (x2 20kg-30kg Sandbags)

● 30 Ring Rows
Circuit 2
3 Rounds: ( Minus 10 Repetitions Each Round)
● 30 Shoulder Press (20kg-30kg Sandbag)
Circuit 3
3 Rounds: : ( Minus 10 Repetitions Each Round)
● 30 Squat Clean and Jerk (20kg-30kg Sandbag)
Circuit 4
4 Rounds:
● 30 Second Leg Raises
● 30 Second Half Sits
● 30 Seconds Russian Twists
● 30 Seconds Recovery

Friday Rest/Active Recovery
Circuit “The Last Mile”

Buy in: 100 Walking lunges & 800m Run
4 Rounds:
● 20 Shoulder Press (20kg-30kg Sandbag)
● 20 Burpees ( No Press Up)
Buy out: 100 Walking Lunges & 800M Run

Week 4: TEST WEEK

2.5 Mile Run

Note Time:
Max Repetitions Pull Ups

Note Time:
Max Repetitions Press Ups In 2 Minutes

Note Time:
Max Repetitions Sit Ups In 2 Mins

Note Time:

Bleep Test 20M Shuttle
5 Minute Rest
AMRAP 15 Minutes
● 10 Burpees
● 20 Mountain Climbers
● 10 Press Ups

Circuit “The Morale Hoover”

● 21 Sandbag Throw Overs (20kg-30kg Sandbag)
● 21 Box Jump
● 200M Run
● 18 Box Jump
● 200M Run
● 15 Box Jump
● 200M Run
● 12 Box Jumps
● 200M Run
● 9 Box Jumps
● 200M Run
● 6 Box Jumps (20kg-30kg Sandbag)
● 200M Run
● 3 Box Jumps
● 200M Run

Circuit
3 Rounds:
● 50M Farmers Carry (x2 20kg-30kg Sandbag)
● 20 Deadlifts (x2 20kg-30kg Sandbag)
● 50M Farmers Carry (x2 20kg-30kg Sandbag)
● 20 Front Squats (20kg-30kg sandbag)
● 50M Farmer Carry (x2 20kg-30kg Sandbag)
● 20 Squat Cleans (20kg-30kg Sandbag)

Friday Grizz Phys Warm Up
5 Minute Burpee Challenge

Note Score:

Circuit “Gipper 2.0”

2 Rounds:
● 40 Sit Ups
● 50 Back Squats (20kg-30kg Sandbag)
● 40 Sit Ups
● 2k Run

Week 5
2.5 Mile Run (Best Effort for Time)

“500M To Go!”
Circuit
5 Rounds:
● 10 Squat Jumps
● 20 Mountain climbers
● 10 Tuck Jumps
● 10 Lateral Jumps
● 100m Sprint

Circuit “Arm Farm”

● 10 Pull Ups
● 10 Pull Ups 25 Thrusters
● 10 Pull Ups 25 Thrusters 50 press Ups
● 10 Pull Ups 25 Thrusters 50 Press ups 75 dips
● 10 Pull ups 25 Thrusters 50 Press Ups 75 dips 100 Shoulder
Press ( 20kg-30kg sandbag)

Circuit 1
5 Rounds:
● 600m Run
● 30 Hanging Crunch
● 30 Sandbag Throw Overs ( 20kg-30kg Sandbag)
Circuit 2
● 21 Burpee Pull Ups
● 15 overhead Squats (20kg-30kg Sandbag)

Thursday Rest / Active Recovery
STRENGTH
5 Rounds:
● 10 Pull Ups
● 10 Ring Rows
5 Rounds:
● 20 Press Ups
Circuit
10 Rounds:
● 10 Press Ups
● 20 Air Squats
● 30 mountain Climbers
Abs circuit
4 Rounds:
● 30 second flutter Kicks
● 30 Second Bicycles
● 30 Second Double Crunches
● 30Second Recovery

ENDURANCE “Suck it Up”
6 Mile Bike
Then 2 Rounds Of
● 50 Kettlebell Swings (16kg-24kg Kettllebell)
● 100 Air Squats
● 1 Mile Run

Week 6
3 Mile Run (At Own Pace)
Circuit
5 Rounds:
● 10 Squat Jumps
● 20 Mountain climbers
● 10 Tuck Jumps
● 10 Lateral Jumps
● 100m Sprint

Circuit 1
10 Rounds:
● 10 Pull Ups
● 20 Power Snatches (16kg-24kg Kettlebell)
Circuit 2
4 Rounds:
● 40 Second Flutter kicks
● 40 Second bicycle
● 40 Second Sit Ups
● 40 Second Recovery

Circuit
● 1 Mile Run
● 30 Back Squats (20kg-30kg Sandbags)
● 30 Box Jumps
● 30 Sandbag walking Lunges (20kg-30kg Sandbags)
● 30 Box Jumps
● 30 Back Squats (20kg-30kg Sandbags)
● 1 Mile Run

Circuit “Don’t be weak!”

2 Rounds:
● 800M Run
● 20 Sit Ups
● 10 Burpees
● 20 Sit Ups
● 800M Run

Friday Rest / Active Recovery
12 Mile Bike “Grizz it out”

Week 7
3 Mile Run (Best Effort for Time)
Circuit
2 Rounds:

Circuit
● 800M Run
● 50 Box Jump Overs
● 50 Air Squats
● 800M Run
● 25 Box Jump Overs
● 25 Air Squats
Circuit 2
● 21 Pull Ups
● 21 Ring Rows
● 21 Toes to Bar
● 15 Pull Ups
● 15 Ring Rows
● 15 Toes To Bar
● 9 Pull Ups
● 9 Ring Rows
● 9 Toes To Bar

Wednesday Rest Day / Active Recovery
ENDURANCE:
10k Bike
300 Air Squats
1 Mile Run

Circuit “The Pick Up”

● 10 Burpees
● 10 Burpees 25 Press Ups 50 lunges
● 10 Burpees 25 Press Ups 50 Lunges 100 Sit Ups 150
Squats
● 10 Burpees 25 Press Ups 50 Lunges
● 10 Burpees

Saturday Rest / Active Recovery
Sunday Rest
Week 8: FINAL TEST

Bleep Test 20M Shuttle Run “Proofs in the Pudding”

Note Time:
Max Pull Ups

Note Score:
Max Press Ups In 2 Minutes

Note Score:
Max Sit Ups In 2 Minutes

Note Score:

3 Mile Run (Best Effort For Time)

Note Time:

Max Burpee Challenge In 5 Minutes

Note Score:
5 Minute Rest
Circuit
5 Rounds:
● 400M Run
● 10 Power Snatches (16kg-24kg Kettlebell)
● 10 Overhead Squats (16kg-24kg Kettlebell)

Thursday Rest / Active Recovery
Circuit For Time: “The Long Hall”

● 800m Run
● 100 Press Ups
● 100 Sit Ups
● 800M Run
● 80 Press Ups
● 80 Sit Ups
● 800m Run
● 60 Press Ups
● 60 Sit Ups
● 800m Run
● 40 Press Ups
● 40 Sit Ups
● 800m Run
● 20 Press ups
● 20 Sit Ups

Saturday Rest / Active Recovery
Sunday Rest “Good Effort, you’ve Grizzed it out”
Grizz Phys Warm Up:
Purpose – To prepare the body for aerobic activity, raise your cardiovascular system
and increase the blood flow to muscles. This will reduce muscle soreness and help
lessen the risk of injury during physical activity.
Warm Up in a 20m space:

• 3 sets of lunge walk out jog back
• 3 sets of jump squats out jog back
• 2 sets of bear crawls out sprint back
• 1 set of burpee jump outs sprint back
• 3 sets of sprint out and jog back
Grizz Phys Cool Down:
Purpose – To gradually reduce heart rate and blood pressure throughout the body,
this will help regulate blood flow and reduce muscle soreness and help lessen the
risk of injury.
Cool down:
• 3 minute gentle jog
• 2 minute walk
Dynamic stretches: (hold every stretch for 15-30 seconds)
• Cobra lift
• Camel stretch
• Gluteal stretch
• Quadruped arm and leg raise
• QL stretch
• Back Extension
• Glute stretch
• Quadricep stretch
• Shoulder stretch
• Strait leg calf stretch
• Thigh stretch
Grizz Phys Active Recovery:
Purpose – To engage in a low intensity exercise for example a short walk, light bike
ride, gentle swim, this allows blood to flow through the muscles and oxygenate the
body. Like warming up and cooling down this helps reduce muscle soreness and
lessens the risk of injury.
Disclaimer: If you Engage in this Training Programme and or follow the advice given, You agree that
you do so at your own risk, And voluntarily participate in these activities, assume all risk of injury to
yourself and agree to release and discharge Grizz Phys from any and all claims and causes of action
known or unknown, arising out of Grizz Phys negligence.

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What is the overall structure and progression of the conditioning program?

What is the overall structure and progression of the conditioning program?

What are some examples of circuits performed in the program?

What are some examples of circuits performed in the program?

Grizz Phys

Tier 2 Conditioning Program

This programme is designed to enable the individual to enhance their

Grizz Phys Cool Down (refer to bottom of the page)

Body Weight Circuit

Circuit 2 “AB CRUNCHER”

Grizz Phys Cool Down

6 Mile Bike (Best Effort For Time)

Grizz Phys Cool Down

Grizz Phys Cool Down

Grizz Phys Cool Down

2 Mile Run (Best Effort For Time)

Grizz Phys Cool Down

Circuit “The Pick Up”

Grizz Phys Cool Down

(2 second Pause at the top of each repetition)

Grizz Phys Cool Down

Grizz Phys Cool Down

Endurance Trail (Best Effort For Time) “Again but Faster!”

Grizz Phys Cool Down

2.5 Mile Run (Best Effort for time)

Max Repitions Sit Ups In 2 Minutes

Grizz Phys Cool Down

Circuit “The Callus Ripper”

Grizz Phys Cool Down

Circuit “Its Only Pain”

Grizz Phys Cool Down

● 30 DeadLifts (x2 20kg-30kg Sandbags)

Grizz Phys Cool Down

Circuit “The Last Mile”

Buy out: 100 Walking Lunges & 800M Run

Grizz Phys Cool Down

Week 4: TEST WEEK

2.5 Mile Run

Max Repetitions Pull Ups

Max Repetitions Press Ups In 2 Minutes

Max Repetitions Sit Ups In 2 Mins

Grizz Phys Cool Down

Bleep Test 20M Shuttle

Grizz Phys Cool Down

Circuit “The Morale Hoover”

Grizz Phys Cool Down

Grizz Phys Cool Down

5 Minute Burpee Challenge

Grizz Phys Cool Down

Circuit “Gipper 2.0”

Grizz Phys Cool Down

2.5 Mile Run (Best Effort for Time)

Grizz Phys Cool Down

Circuit “Arm Farm”

Grizz Phys Cool Down

Grizz Phys Cool Down

Grizz Phys Cool Down

ENDURANCE “Suck it Up”

Grizz Phys Cool Down