Deadworld Circuits

Welcome to the ominous realm of Deadworld, home to the supernatural dark judges. This intense and foreboding workout prioritises strength and endurance.

Main Workout

About the Circuits

• With this circuit we will be using an ‘Pyramid’ training format.
• Pyramid training involves a series of sets for the same exercise, beginning with lighter weights and more repetitions. In each round, you progressively increase the weight while performing fewer reps. A complete pyramid set extends this progression further. Once you reach a peak set, typically at around 80% of your 1RM (the maximum weight you can lift for that exercise), you reverse the pattern. You start reducing the weight while increasing the reps in each subsequent round until you’ve completed the entire pyramid. This method allows you to both challenge your strength and build muscular endurance within a single workout.
• The number of rounds/reps you undertake will, of course, depend on your level and ability, it can range from 3 rounds (beginner) to 5 rounds (advanced).
• At the end of the workout, there is a ‘Finisher’.  This is a final test for your physical and mental endurance, providing a challenging finale to enhance your overall fitness. The Finishers aim to trigger the ‘afterburn effect’.  Boosting calorie burn post-workout and aiding fat loss and muscle development. 

Format:

• 1st Set: 12 reps / 60% of 1RM.
• 2nd Set: 10 reps / 70% of 1RM.
• 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
• 4th Set: 10 reps / 70% of 1RM.
• 5th Set: 12 reps OR to failure / 60% of 1RM

Warm ups

(Always warm up before starting any routine).  Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles.  Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

Deadworld Circuit 1

Beginner – 3 sets. Intermediate – 4 sets.  Advanced – 5 sets. 90 seconds rest between sets.

• 1st Set: 12 reps / 60% of 1RM.
• 2nd Set: 10 reps / 70% of 1RM.
• 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
• 4th Set: 10 reps / 70% of 1RM.
• 5th Set: 12 reps OR to failure / 60% of 1RM

1. Bench Press (Barbell or Dumbbell).
2. Overhead Shoulder Press (Barbell or Dumbbell).
3. Incline Bench Press.
4. Dumbbell Flyes.
5. Tricep Dips (Parallel Bars).
6. Tricep Pushdowns (Cable Machine).
7. Push-Ups (Body Weight).
8. Seated Shoulder Press Machine.
9. Chest Press Machine.
10. Front Raises (Dumbbell or Barbell).

Deadworld Circuit 2

Beginner – 3 sets. Intermediate – 4 sets.  Advanced – 5 sets. 90 seconds rest between sets.

• 1st Set: 12 reps / 60% of 1RM.
• 2nd Set: 10 reps / 70% of 1RM.
• 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
• 4th Set: 10 reps / 70% of 1RM.
• 5th Set: 12 reps OR to failure / 60% of 1RM

1. Pull-Ups (or Assisted Pull-Ups).
2. Bent-Over Rows (Barbell or Dumbbell).
3. Lat Pulldowns (Cable Machine).
4. Face Pulls (Cable Machine).
5. Barbell Bicep Curls.
6. Hammer Curls (Dumbbell).
7. Cable Rows (Cable Machine).
8. T-Bar Rows (Machine or Barbell).
9. Reverse Flyes (Dumbbell).
10. Preacher Curls (Machine or Bench)

Deadworld Circuit 3

Beginner – 3 sets. Intermediate – 4 sets.  Advanced – 5 sets. 90 seconds rest between sets.

• 1st Set: 12 reps / 60% of 1RM.
• 2nd Set: 10 reps / 70% of 1RM.
• 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
• 4th Set: 10 reps / 70% of 1RM.
• 5th Set: 12 reps OR to failure / 60% of 1RM

1. Squats (Barbell or Dumbbell).
2. Deadlifts (Barbell).
3. Lunges (Dumbbell or Barbell).
4. Leg Press (Machine).
5. Romanian Deadlifts (Barbell or Dumbbell).
6. Calf Raises (Machine or Dumbbell).
7. Leg Extension (Machine).
8. Leg Curl (Machine).
9. Glute Bridges (Barbell or Dumbbell).
10. Step-Ups (Dumbbell).

Finisher

Dark Judge Showdown

Prepare for the “Dark Judge Showdown,” a relentless “Death by” Finisher challenge inspired by the malevolent supernatural Judges from Deadworld. This finisher will test your limits. With each round, your fatigue will grow and push you to quit.  Don’t.  Push through.  This is a heart-pounding showdown that pushes you to conquer your own inner demons and emerge victorious.

About 'Death by' circuits

The aim of the game with this finisher is as the name suggests ‘Death by’.  You basically do the exercise listed until you fail.  The goal is to test your endurance and see how far you can push yourself before fatigue sets in. They are known for their intensity and ability to quickly elevate heart rate and build muscular endurance. 

The Exercises

Go through the workout and perform the listed exercises until failure.  Repeat the circuit for 2-3 rounds. 1 min rest between rounds.

1. Death by Burpees
2. Death by Mountain Climbers
3. Death by Plank (hold as long as you can)
4. Death by Bulgarian Lunges (each leg).
5. Death by Push-Ups.
6. Death by Triceps dips.

• Cool-down: 5-10 minutes of light cardio and static stretches.

Remember to cool down, stretch and drink water!

Workout Complete!!

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