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GPP Workouts

Welcome to the GPP workouts. In this section you have access to General Physical Preparedness workouts that are non-specific, general and all inclusive. By design and definition these workouts are for overall, generalised conditioning applicable to a wide range of sports and tasks and great for building a solid base to work from.

So what is GPP?

GPP is an acronym for General Physical Preparedness. GPP works on the principle of preparing the body for the broadest range of tasks.

Please note that these are simply workouts, not full programs. These workouts are not intended to be followed in the order they appear in this section. They are simply a random collection of workouts.

The GPP Workouts

16. GROUP/PARTNER WORKOUT

Partner one piggy back partner two 50 metres. Partner one performs 10 squats with partner two on his/her back. Swap over.

Perform a total of five rounds each.

15. Three rounds of the following for time...

Burpee to pull-up x 20

Pistols x 10 each leg

Scissor jumps x 20

14. The following is an idea for utilising ordinary items to make an obstacle course. Feel free to use your imagination.

Complete the following course 10 times for time...

Hurdle chairs x 20

Commando crawl under chairs x 10

Up and over high bar (use a kid's swing set or similar and climb over it)

Slalom soccer ball dribble x 20 metres


13. ATHLETIC ALL-ROUNDER SESSION

Using a large field perform the following for time...

100 metre sprint

Discus throw

Shot put throw

110 metre hurdles (even if you have to imagine the hurdles)

Medicine ball overhead throws x 100 metres

Forward rolls x 100 metres

Throw a tennis ball maximum distance then chase it x 5

*Please note that you may have to improvise for some of these implements. Even if you don't have them still try to make use of such workouts due to the functional and broad skill-set it will develop.


12. Complete the following for time...

100 Squats

50 Push-ups

25 sit-ups

Run 1 mile

25 Sit-ups

50 Push-ups

100 Squats

11. Cycling Tabata for a total of three total Tabata sets.

10. Five rounds for time of...

50 metre sprint

Box jumps x 10

Clap push-ups x 10

Double unders x 20


9. 250 burpees for time


8.  Sprint on the spot for 20 seconds with high knees as fast as possible then immediately sprint 250m for a total of three times. Rest three minutes between each.


7. Five rounds, each for time with one minute rest between each round.

Burpees x 10

20 metre shuttle sprint x 10

Bear crawl x 20 metres

Broad jumps x 10


6. Set a timer for 30 minutes. Continue the following workout until the timer runs out.

Bent over row

Front squats

Push-ups (hands on bar)

First set complete one rep of each, second set complete two reps of each and so on until the timer finishes.


5. Five rounds of the following for time...

Squat jumps x 30

Burpees x 30

Double unders x 30


4. Complete the following for time...

Lie face down at the start of a 100 metre field or track. Then sprint 50 metres and lie down. Sprint another 50 metres to the end then lie down. Sprint back the full 100 then lie down and repeat from the start for five rounds.


3. Complete the following for time...

Throw a sand bag, punching bag, large rock or anything else over 25kg as far forward as possible. Complete 50 throws.


2. Tag team workout...

For this one you will need a rower (preferable concept two or similar).

With a partner row as far as possible for a set time of three minutes while the other partner performs push-ups for the same length of time. Then switch.

Keep reducing the time by 15 seconds each round until you get down to 30 seconds of each.


1. With a 10+ kg pack or weight vest on, steady jog for five minutes then perform 50 squats. Every five minutes stop and do one of the following exercises until each exercise has been completed once...

20 push-ups

50 sit-ups

10 burpees

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Gpp workouts

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YOUR COACH – Chris Lyons

Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.

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