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Per Ardua Personal Training : Fortius Training System Finale 35/35
Per Ardua Personal Training : Fortius Training System 34/35
Per Ardua Personal Training : Fortius Training System 33/35
Per Ardua Personal Training : Fortius Training System 32/35
Per Ardua Personal Training : Fortius Training System 31/35

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Per Ardua Personal Training : Fortius Training System Finale 35/35

Per Ardua Personal Training
 
The Fortius Training System Finale....35/35
 
Weighted Vest (W/V) 4kg / Suspension Rings (S.R)
 
1 x 25 W/V S.R Wide Chin Ups
 
1 x 50 W/V Plyometric Box Jumps
 
1 x 25 W/V S.R Turn-Overs
 
1 x 25 W/V S.R Suspended Press Ups
 
1 x 25 W/V S.R Jumping Chin Ups
 
1 x 50 W/V S.R Dips
 
1 x 25 W/V S.R Inverted Row
 
1 x 50 W/V S.R Suspended Press Ups
 
1 x 25 W/V S.Leg Plyometric Box Jumps

Per Ardua Personal Training : Fortius Training System 34/35

Per Ardua Personal Training
 
The Fortius Training System 34/35
 
Density Session
 
Suspension Rings (S.R)
 
 
3 x Sets of .....
 
4 x 5/20secs S.R Wide Chin Ups
 
4 x 5/20secs S.R FB Press Ups
 
4 x 5/20secs S.R Close Grip Row
 
4 x 5/20secs Weighted Dips
 
4 x 5/20secs S.R Inverted Wide Row

Per Ardua Personal Training : Fortius Training System 33/35

Per Ardua Personal Training
 
The Fortius Training System 33/35
 
AMRAP Session
 
4 x AMRAP Wide Chins with 30/20/10sec rest
 
4 x AMRAP Dips with 30/20/10sec rest
 
4 x AMRAP Plyometric Press Ups with 30/20/10sec rest
 
4 x AMRAP Inverted Row with 30/20/10sec rest
 
4 x AMRAP Weighted FB Ab Rollers with 30/20/10sec rest
 
4 x AMRAP Close Grip Chin Ups with 30/20/10sec rest

Per Ardua Personal Training : Fortius Training System 32/35

Per Ardua Personal Training
 
The Fortius Training System 32/35
 
AMRAP Super-Set
 
Suspension Rings (S.R) / Weighted Vest (W.V)
 
3 x 20 S.R W.V Bridge to Hand Walk Up Press Ups
To
3 x AMRAP W.V Wide Chin Ups
 
3 x 20 W.V Close Grip Chin Ups
To
3 x AMRAP W.V Dips
 
3 x 20 S.R W.V Inverted Row
To
3 x AMRAP S.R W.V Feet Suspended Plyometric Press Ups
 
3 x 20 W.V Jumping Inverted Grip Chin Ups
To
3 x 21's BB Bicep Curl
 
 
 

Per Ardua Personal Training : Fortius Training System 31/35

Per Ardua Personal Training
 
Fortius Training System : 31/35
 
Weighted Vest Superset (6kg)
 
2 x 60sec W/V Static Low Hang
To
2 x AMRAP W/V S/R FB Press Ups
To
2 x AMRAP Bent Over BB Row
 
2 x 40sec W/V High Static Hang
To
2 x AMRAP W/V Pike Press Ups
To
2 x ALAP W/V FB Bridge
 
2 x 20sec W/V Mid Static Hang
To
2 x AMRAP W/V S/R Tricep Extension
To
2 x ALAP W/V Static Half Bridge
 
1 x ALAP Static High Hang
1 x ALAP Static Mid Hang
1 x ALAP FB S/R Bridge
 
 

Per Ardua Personal Training : Fortius Training System 30/35

Per Ardua Personal Training
 
Fortius Training System : 30/35 Sparton Revised
 
Weighted Vest (W/V) 4kg
 
1 x 25 W/V Wide Chin Ups
 
1 x 50 W/V Plyometric Box Jumps
 
1 x 25 W/V Sling Up and Overs
 
1 x 25 W/V Suspended Press Ups
 
1 x 25 W/V Jumping Chin Ups
 
1 x 50 W/V Dips
 
1 x 25 W/V Inverted Row
 
1 x 50 W/V Suspended Press Ups
 
1 x 25 W/V S.Leg Plyometric Box Jumps

Per Ardua Personal Training : Fortius Training System 29/35

Per Ardua Personal Training
 
Fortius Training System : 29/35 Core Superset
Suspension Rings (S/R)
 
2 x 15 Bridge to S/R Hand Walk Ups
To
2 x 25 S/R Press Ups
 
2 x 15 S/R Bridge to V Stabilisation
To
2 x 15 Lying S/R Inverted Row
 
2 x 15sec S/R FB Bridge
To
2 x 15 S/R FB Press Ups
 
2 x 15 S/R Upside Down Hangs
To
2 x 15 S/R Upside Down Row
 
2 x 15 S/R Vertical Hang Hip Flexion
To
2 x 15 S/R Dips
 
 
 

Per Ardua Personal Training : Fortius Training System 28/35

Per Ardua Personal Training
 
Fortius Training System : 28/35
 
Weighted Vest and Suspension Rings
 
2 x 25 W/V Sling Up and Overs
 
2 x 25 W/V FB S/R Press Ups
 
2 x 25 W/V FB Jack-Knifes
 
2 x 25 W/V FB Dips
 
2 x 25 W/V S/R Suspended V-Crunch
 
2 x 25 W/V S/R Standing Wide Row
 
2 x 25 W/V S/R Feet Suspended Press Ups
 
2 x 25 W/V Plyometric Dips

Per Ardua Personal Training : Fortius Training System 27/35

Per Ardua Personal Training : 50's
 
Fprtius Training System : 27/35
 
Weighted Vest ( 4 , 6 , 8 , 10kg ) and Suspension Rings
 
4 x 10 : 2mins rest between sets
 
W/V S/R Wide Chin Ups
 
W/V S/R Dips
 
W/V Diamond Press Ups
 
W/V S/R Inverted Row
 
W/V S/R Close Grip Chin Ups

Per Ardua Personal Training : Fortius Training System 26/35

Per Ardua Personal Training : 50's
 
Fortius Training System : 26/35
 
Weighted Vest ( 4 , 6 , 8 , 10kg )
 
4 x 10 : 2mins rest between sets
 
WV Wide Grip Chins
 
WV Dips
 
WV Diamond Press Ups
 
WV Inverted Row
 
WV Close Grip Chins
 
 

Per Ardua Personal Training : Fortius Training System 24/35

Per Ardua Personal Training
 
Fortius Training System 24/35
 
Weighted Vest (W/V) / Suspension Rings (S/R)
 
Superset :
 
3 x 20secs W/V S/R Static Chin (over)...No Rest
To
3 x AMRAP W/V S/R Climbers Chins
 
3 x 20secs W/V S/R Static Chin (mid)...No Rest
To
3 x AMRAP W/V S/R Close Grip Chins
 
3 x 20secs W/V S/R Vertical Static Hang...No Rest
To
3 x AMRAP W/V S/R Dips
 
3 x 20secs W/V S/R Raised Bridge...No Rest
To
3 x AMRAP W/V S/R Press Ups
 
3 x 20secs W/V S/R Upside Down Hang...No Rest
To
3 x AMRAP W/V S/R Bicep Curls
 
 

Per Ardua Personal Training : Fortius Training System 25/35

Per Ardua Personal Training System
 
Fortius Training System 25/35
 
Weighted Vest (W/V) / Suspension Rings (S/R)
 
Density Set :
 
3 x W/V Static Chin (high hold) To Wide Chin Ups
 
10 / 8 / 6 secs To 1 / 2 / 3 reps
 
Density Set :
 
3 x Static Chin (mid hold) To Close Grip Chin Ups
 
10 / 8 / 6 secs To 1 / 2 / 3 reps
 
Negative Ladder :
 
3 x W/V Wide Grip Chin Ups
 
10 / 8 / 6 reps with 10 / 8 / 6 second split rest
 
Positive Ladder :
 
3 x S/R Inverted Row
 
6 / 8 / 10 reps with 6 / 8 / 10 second split rest
 
Plyometric Set :
 
3 x AMRAP W/V Plyometric Press Ups
 
AMRAP sets with 30 / 20 / 10 seconds split rest
 
 

Per Ardua Personal Training : Fortius Training System 23/35

Per Ardua Personal Training
 
Fortius Training System 23/35
 
Superset : Suspension Rings / Weighted Vest
 
Suspension Ring :
 
2 x ALAP Suspension Ring Rased Bridge
To
2 x AMRAP Suspension Ring Press Ups
To
2 x AMRAP Suspension Ring Dips
To
2 x ALAP Suspension Ring Static Chin (high)
To
2 x AMRAP Suspension Ring Bicep Curls
 
Suspension Ring / Weighted Vest :
 
2 x ALAP Weighted Vest Suspension Ring Bridge
To
2 x AMRAP Weighted Vest Suspension Ring Press Ups
To
2 x AMRAP Weighted Vest Suspension Ring Dips
To
2 x ALAP Weighted Vest Suspension Ring Static Chin (high)
To
2 x AMRAP Weighted Vest Suspension Ring Bicep Curl
 
Weighted Vest Plyometric Strength :
 
2 x ALAP Weighted Vest Plyometric Bridge
To
2 x AMRAP Weighted Vest Plyometric Press Ups
To
2 x AMRAP Weighted Vest Plyometric Dips
To
2 x AMRAP Weighted Vest Close Grip Climbers Chins
 
 

Per Ardua Personal Training : Fortius Training System 22/35

Per Ardua Personal Training
 
Fortius Training System 22/35
 
Weighted Vest / Suspension Rings
 
2 x 10 W.V / S.R Static High Hang to Hip Flexion
 
4 x AMRAP F.B / W.V Press Ups (feet) (30,20,10sec split rest)
 
2 x 10 W.V / S.R Static Mid Hang to Hip Flexion
 
4 x AMRAP F.B / W.V Press Ups (hands) (30,20,10sec split rest)
 
2 x 10 W.V / S.R Static Low Hang to Hip Flexion
 
4 x AMRAP W.V Plyometric Press Ups
 
2 x 10 S.R Core Turnovers

Per Ardua Personal Training : Fortius Training System 21/35

Per Ardua Personal Training
 
Fortius Training System 21/35
 
Weighted Vest / Suspension Ring
 
2 x 30secs W.V / S.R Raised Bridge with 30sec rest
 
4 x AMRAP W.V Wide Chins (30,20,10sec split rest)
 
2 x 40secs W.V / S.R Raised Bridge with 40sec rest
 
4 x AMRAP W.V Inverted Row (30,20,10sec split rest)
 
2 x 50secs W.V / S.R Raised Bridge with 50sec rest
 
4 x AMRAP W.V Parellel Bar Dips (30,20,10sec split rest)
 
2 x 60secs W.V / S.R Raised Bridge with 60sec rest

Per Ardua Personal Training : Fortius Training System 20/35

Per Ardua Personal Training
 
Fortius Training System : Programme 20/35
 
Weighted Vest (W.V) and Suspension Rings (S.R)
 
4 x 20secs W.V (8kg) S.R Static Chin (chin over) with 60sec rest
 
Density Set : 6-1reps with 6-1secs Static Bridge
4 x Raised W.V S.R Press Ups
 
4 x 30secs W.V S.R Static Chin (chin over)
 
Density Set : 6-1reps with 6-1secs Vertical Hang
4 x Suspended W.V S.R Dips
 
4 x AMRAP W.V S.R Military Chin Ups (30,20,10,5sec rest in between sets)
 
Density Set : 6-1reps with 6-1secs Horizontal Hang
4 x W.V S.R Inverted Row
 
4 x AMRAP W.V S.R Narrow Grip Chins (30,20,10,5sec rest)
 
 
 
 
 

Per Ardua Personal Training : Fortius Training System 18/35

Per Ardua Personal Training
 
Fortius Training System 18/35
 
Suspension Rings (S.R) / Weighted Vest (W.V)
 
4 x 25 S.R Suspended Dips with 60sec rest
4 x 25 S.R Suspended Press Ups
4 x 60secs S.R Suspended Raised Bridge
 
4 x 25 W.V Parallel Bar Dips
4 x 25 W.V FB Press Ups
4 x 60secs W.V Elevated FB Plank

Per Ardua Personal Training : Fortius Training System 17/35

Per Ardua Personal Training
 
Fortius Training System 17/35
 
Suspension Rings (S.R)
 
1 x 60secs S.R Upside-Down Static Hang
 
Density Circuit
 
5/25secs - 5 x 5secs S.R Static Hold (chin over) to 5 x 1 Chin Up (60secs rest)
4/24secs - 4 x 6secs S.R Static Hold (chin over) to 4 x 1 Chin Up (60sec rest)
3/21secs - 3 x 7secs S.R Static Hold (chin over) to 3 x 1 Chin Up (60sec rest)
2/16secs - 2 x 8secs S.R Static Hold (chin over) to 2 x 1 Chin Up (60sec rest)
 
Superset Circuit
 
2 x 10 S.R Upside Down Inverted Grip Row to Plyometric Press Ups (l/r)
1 x 10 S.R Upside Down Inverted Grip Row to Plyometric Step Lateral Press Ups
1 x 10 S.R Upside Down Inverted Grip Row to Plyometric Jive Press Ups
1 x 10 S.R Upside Down Inverted Grip Row to Plyometric MB Press Ups
1 x 10 S.R Upside Down Inverted Grip Row to Plyometric High Step Lateral Press Ups
 
Density/Superset Circuit
 
5/25secs - 5 x 5secs S.R Vertical Static Hold to 5 x 1 Dips (60sec rest) to AMRAP Wide Chins
4/24secs - 4 x 6secs S.R Vertical Static Hold to 4 x 1 Dips (60sec rest) to AMRAP Wide Chins
3/21secs - 3 x 7secs S.R Vertical Static Hold to 3 x 1 Dips (60sec rest) to AMRAP Wide Chins
2/16secs - 2 x 8secs S.R Vertical Static Hold to 2 x 1 Dips (60sec rest) to AMRAP Wide Chins
 
Superset Circuit
 
2 x 30secs BB Static Bicep Curl to AMRAP S.R Inverted Row
2 x 30secs S.R Static Horizontal Hang to AMRAP BB Bicep Curls
 
Density Circuit
 
4 x AMRAP S.R Close Grip Chins with 30/20/10/5secs rest
4 x AMRAP S.R Close Grip Chins with 20/15/10/5secs rest
 
 
1 x 30sec S.R Suspended Bridge
1 x 45sec S.R Suspended Bridge

Per Ardua Personal Training : Fortius Training System Progr\mme 16/35

Per Ardua Personal Training
 
Fortius Training System Programme 16/35
 
Suspension Rings (S.R)
 
 
1 x 30/45/60sec S.R Extended Bridge
 
4 x S.R Suspended Bridge to V
 
4 x 10 S.R Weighted Chest Press to Superman Press (steel bag 9,11,14,8kg)
 
4 x 30sec S.R Weighted Bridge (steel bag 9,11,14,18kg)
 
1 x 15 S.R Descending Ladder Rep : Static Mid Chin Up to Inverted Grip Chin Ups
1 x 15 S.R Ascending Ladder Rep : Static Wide Chin to Wide Grip Chin Ups
 
Super Set S.R Circuit :
 
1 x 30secs S.R Tricep Extension to AMRAP Plyometric Jive Press Ups
1 x 30secs S.R Static Mid Bridge to AMRAP Plank Press Ups
1 x 30secs S.R Static Tricep Press to AMRAP Weighted Press Ups (steel bag 14kg)
1 x 30secs S.R Static Chin (inv grip) to AMRAP BB Bicep Curls
1 x 30secs S.R Static Chin (wide grip) to AMRAP BB Concentrated Curls

Per Ardua Personal Training : Fortius Training System Programme 15/35

Per Ardua Personal Training
 
Fortius Training System Programme 16/35 "25's"
 
Suspension Rings (SR)
 
1 x 25 SR Wide Chin Ups
 
1 x 25 SR Vertical Hang to Hip Flexion
 
1 x 25 SR Suspended Turnovers
 
1 x 25 SR Inverted Grip Chin Ups
 
1 x 25 SR Suspended Triceo Dips
 
1 x 25 SR Raised Inverted Row
 
1 x 25 SR Suspended Press Ups to Superman Press
 
1 x 25 SR Suspended Overhead Triceo Extension
 
1 x 25 SR Suspended Bridge to Chest Flye
 
1 x 25 SR Military Chin Ups