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12 mins to find max set of 10 Dumbbell shoulder press (seated)



20s ring support hold

20s handstand hold

3 sets.




Double dumbbell hang clean & jerk

Assault bike cals


directly into:



Double dumbbell thrusters

Row cals







Back squat

3 @ 80% 1RM

1 @ 85%

3 @ 80%

1 @ 90%

3 @ 80%

1 @ 95%

All sets completed on the 2mins 30s.



8 reps of each of the 8 movements, for 8 rounds:

Barbell push press


Double-under skips (24 single-under skips)

Push ups

Barbell hang-power cleans

Wall balls

Sit ups

Cal Row




1 rep max back squat


2k row



Hanging knee raise

30 seconds plank on ball



Over head press x 4 @ 80% 1rm

Rest 90s. 4 sets.



Seated dumbell shoulder press x 10

Lateral raise x 10

Rest 60s. 4 sets.


Incline bench press x 5

Press ups x 10

Rest 60s. 4 sets.



50 x mountain climbers each leg

40 x sit ups

30 x toes to rig

20 x v ups each side

10 x hanging knee raise / toes to bar



Re test 1 rep max clean and jerk


50 x clean and jerks @60% 1 rep max

*every minute do 5 x hanging knee raises


20s treadmill sprint @ incline 12

40s rest

15 rounds.


Fitlife are hiring!

Fitlife are hiring!!

Who are we?

We are a gym in Haddenham, Buckinghamshire operating with 500 members. We deliver high quality classes, personal training and a functional gym area. We pride ourselves on our community, friendly feel – bridging a gap between an accessible yet current and cool fitness brand. We have a range of members from teenagers to elderly. Our staff are one of the most important aspects of our business – an extremely high level of customer service is vital to our business and our members are constantly complimenting us for this aspect. We also pride ourselves on being a great place to work, with an extremely friendly team, a fun environment with Fitness as a common interest. We don’t expect everyone to be ‘fitness fanatics’ but we do expect anyone applying for the role to have a general interest in health and the fitness industry.

What is the role?

We are looking for a new full-time front of house staff member. The role is predominantly customer service based and so a desire to work within a public customer role, delivering high standards is vital. The role will include; membership sales, member interaction, general enquiries, organisation within the business, making shakes in our shake bar, general cleanliness to name a few…the right candidate will need to be a confident outgoing person and able to deliver a high standard of customer service and have the ability to work well within a team. We are a small team and value our staff highly, as a result it is very important we find the right person to suit the role.

What are the hours and pay?

As we are a gym open long hours we operate shift work. There is some flexibility in the weekday shifts for the right candidate. One Saturday a month is off working the Monday instead.

Monday OFF

Tuesday 1.30pm-9.30pm

Wednesday 6.15am-1.30pm

Thursday 1.30pm-9.30pm

Friday 6.15am – 12.00pm

Saturday 7.30am – 5.00pm

Information regarding pay and contractual information will be discussed at interview.

If you are interested in the role please send any questions/queries/CVS to or give us a call for information on 01844292772. All applications need to be in by May 20th with a start date of July 3rd.



6-8 reps of back squat @ 60-70% of 1 rep max.

Rest 1:30 – 2:00. 3-4 sets.


Pistol squats x 5 each leg (use a TRX or onto a box if needed)

Rest 1 minute – 4 sets

DB lunge x 6 each leg & Split squat x 6 each leg

Rest 1 minute – 4 sets.

Weighted squat jumps x 10

Rest 45 seconds – 4 sets


42 floors on the stairmaster for time


Superset and Grind

Perform 3 sets on each superset with 45-60 seconds rest after each set.

Superset 1

10 x Goblet squat

20 x walking lunge


3 kilometre cycle

Superset 2

10 x ring rows

10 x shoulder press


1 kilometre treadmill

Superset 3

10 x ball slam

10 x sit ups


500m row

500m ski