HOW TO DO A GERMAN BODY COMPOSITION (GBC) WORKOUT

1. Complete Exercise A1

   Perform the required number of repetitions using good technique.

2. Move Straight to Exercise A2 (without resting)

   After finishing A1, move directly to A2 and complete the required repetitions.

3. Rest Briefly

   Once both exercises are complete, rest for 30-60 seconds.

4. Repeat Until All Sets Are Complete

   Continue alternating between A1 and A2 until you have completed all prescribed sets.

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Example:

A1 Goblet Squat x 12 reps

A2 Chest Supported Row x 12 reps

Rest 30-60 seconds

Repeat 3 times

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1. Move to the Next Superset

   Once all sets of A1 and A2 are complete, move on to B1 and B2 using the same format.

2. Finish with the Conditioning Exercise

   At the end of the workout, complete the prescribed carries, sled pushes, or sled drags.

The Goal

Move with purpose, maintain good technique, and keep rest periods short enough to keep your heart rate elevated while still allowing quality movement.

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Pro Tip:

You should finish each workout feeling worked, energised, and accomplished—not exhausted. Consistency beats intensity every time.

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