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Team BFA's Jake Dearden has delivered the goods again with a FULL week of training to reach your maximum potential.

Whether you want to finish 2024 off with a bang, or save and dive straight into it in the new year, it's up to you.

These workouts are not ones you'll want to miss. Give it your all and let us know how you get on.

GET THE WEEK OF WORKOUTS

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#WOTW: Gym Series

#WOTW: Gym Series

LEG DAY Goal: Strength + Base DevelopmentLevel: Intermediate to AdvancedDuration: 60–75 minutes 1. Warm-Up (10 mins) Activate and prime your lower body for heavy work.3 Rounds: 20 bodyweight squats 10 reverse lunges (each leg) 20 glute bridges 30 seconds high...

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#WOTW: Jake Dearden HYROX Series

#WOTW: Jake Dearden HYROX Series

Strength 12-Minute EMOM Minute 1: 8–12 Dumbbell Z-Press Minute 2: 8–12 Single-Arm Dumbbell Row (Left) Minute 3: 8–12 Single-Arm Dumbbell Row (Right) Coaching Notes: Choose a weight that allows you to complete 8–12 reps each round. For the first set,...

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#WOTW: Jake Dearden Running Series

#WOTW: Jake Dearden Running Series

Build Your Aerobic Base with Jake Dearden Session Details Format: 2 x 20-minute aerobic base workoutIntensity: RPE 6–7 (moderate pace)Goal: Develop endurance, improve aerobic capacity, and strengthen base fitness This aerobic base training session, led by Jake Dearden, focuses on...

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