GORILLACORN STRENGTH

This is the Friday workout for advanced trainees doing the 4x/week GORILLACORN GAINZ training split.

Please note that this strength workout is all about low-volume, high-tension training with precise loading. If you don’t have access to weights that challenge you, don’t just do these routines faster with lighter weight. It would be more productive to do the WOW for a third and final time each week.

PART 1- FULL-BODY SINGLES EMOM: 15 MINUTES

Minute 1: Heavy Chinup Single

Minute 2: Heavy Turkish Getup (TGU) Single- Left

Minute 3: Heavy Turkish Getup (TGU) Single- Right

That’s 1 round. That takes 3 minutes to complete. Perform 5 total rounds.

PART 2- UPPER BODY STRENGTH CIRCUIT: 15 MINUTES

Use this weekly volume progression for this circuit:

Week 1: 3 x 3/side (3 sets of 3 reps/side)
Week 2: 3 x 4/side (3 sets of 4 reps/side)
Week 3: 3 x 5/side (3 sets of 5 reps/side)

1. Eccentric 1-Arm Pushup-Position Rows- Left

2. Eccentric 1-Arm Pushup-Position Rows- Right

3. Eccentric 1-Arm Pushups- Left

4. Eccentric 1-Arm Pushups- Right

Shoot for 1 round every 5 minutes. 3 quality rounds in 15 minutes is a good goal. You need about 30 seconds between moves to keep focus and intensity high.

PART 3- LOWER BODY STRENGTH CIRCUIT: 15 MINUTES

Perform max quality rounds for time in 15 minutes of the following circuit:

1. Eccentric DB Alternating Reverse Lunges @ 60 seconds or 10 total reps (5/side)

2. Eccentric 1-Leg Sliding Leg Curls- Left @ max unbroken reps

3. Eccentric 1-Leg Sliding Leg Curls- Right @ max unbroken reps

Shoot for 1 round every 5 minutes. 3 quality rounds in 15 minutes is a good goal. You need about 30 seconds between moves to keep focus and intensity high.