Categoriesprogram

Beginners Training Example Week

[vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_accordion active_tab=”1″ collapsible=”yes”][vc_accordion_tab title=”Monday”][vc_column_text]A. Warm-up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Squat snatch
1×5 @ 60%
1×4 @ 70%
1×3 @ 80%
1×2 @ 90%
1×1 @ 95%


Notes:
Warm-up with sets of 3-5 reps until you reach 60%. Then work on percentages using drop & go technique. Rest no more than 3-5 seconds between reps and no less than 2 minutes between sets.


C. Strength/Gymnastics
C1. Back squat
Daily Max

C2. 6 sets of
3 strict pull-ups
6 kipping chest to bar pull-ups
*Vest 10/7kg

C3. Core Strength and Balance
3 sets of
Max reps, Toes to peg-board
Max time, Free hand stand hold


Notes:
C1. A Daily max build up means that you are going heavy by feeling and stress-free (so a 93-97% of your PR is a good lift). Reach 60% with sets of 2-4 reps and continue with single reps until you reach your daily max. If you reach 97% without much struggling go for PR attempt.
C2. We focus on the upper-body pulling strength. Try to perform each set as a complex with smooth transitions from the strict to the kipping reps (the vest means extra load and discomfort). Rest as needed in order perform each set unbroken.
C3. The toes to peg is an uncommon core exercise so if you find yourself struggling, don’t hesitate to scale down (bent knees). Then work on your hand stand hold inside 1² area.


Options:
C2. Vest → without vest
Strict pull-ups → assisted strict pull-ups (band)
Kipping chest to bar pull-ups → assisted kipping chest to bar pull-ups (band)
C3. Toes to peg-board → toes to stall-bar → strict toes to bar → strict knees to chest
Free hand stand hold → hand stand hold against wall


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Squat cleans
Every Minute On the Minute for 10 Minutes
3 reps @ 75-77%


Notes:
We aim at working on our barbell efficiency and stamina by completing all 10 minutes efficiently, ideally within a 20-second window. Use drop & go technique and focus on consistency throughout the session even though going touch & go might be tempting and doable.


C. Engine
C1. Run, 2000 meters @ 4’30”-5’20”/km

Rest 3 minutes

C2. 4 sets of
Run, 1000 meters @ 3’40”-4’30”/km
Rest 2 minutes and 30 seconds between sets


Notes:
Start with a 15-minute easy pace run and continue with 3-4 sets of 60 meters (with increasing pace) as a warm-up. For C1 select a pace depending on your current running stamina (at 75-80% of your Max heart rate) that you can efficiently maintain throughout.
Rest exactly 3 minutes after the 2km and continue with the 1km distances at a selected pace, 85-90% of you Max heart rate. Finish the session with 7 minutes jogging or walking immediately after the last 1000 meter set.


Options:
C1. 2000 → 1600 → 1200 meters @ 4’30”-5’20”/km
C2. 4 → 3 → 2 sets of
1000 meters @ 3’40”-4’30”/km


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
1 power clean + 3 jerks
4 sets @ 90% of Max power clean


Notes:
Rest no more than 3 minutes between sets. The load allows you to work on your jerk technique and effectiveness. Be solid and focus on that smooth receptions on the shoulders.


C. Strength/Gymnastics
C1. For form
5 sets of
7 strict deficit hand stand push-ups 20/15cm
5 front squats 75%
2 leg-less rope climb 4,5 meters
Rest 90 seconds between sets

C2. Complex
5 sets of
5 chest to bar pull-ups
3 bar muscle-ups
Rest 60 seconds between

C3. Core Stamina
5 sets of
Max time, L-sit @ metal parallettes


Notes:
C1. This session is a mix of strict gymnastic work and heavy barbell lifting. Work at 85% of Max intensity and focus on the quality of your movements, go for the unbroken hand stand push ups and front squats as long as proper form allows it. Want to make it more spicy; go the first rope climb with strict arm pulls and the second kipping.
C2. Our goal is to be technical and efficient on the pull-up bar. Try to perform each set as a complex with smooth transitions from the chest to bars to the bar muscle -ups.
C3. Work on your core and make sure you hold your shoulders and abs tight for as long as possible.


Options:
C1. Strict deficit → regular strict hand stand push-ups
75 → 72 → 70% of Max front squats
Leg-less → regular rope climbs


[/vc_column_text][vc_column_text][/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming

Swimming workouts


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
Every Minute On the Minute for 10 Minutes
1 squat snatch + 3 overhead squats
1 set @ 45%
1 set @ 50%
1 set @ 55%
1 set @ 60%
1 set @ 65%
4 sets @ 70%


Notes:
Complete the complex in each minute adding weight according to the percentages of your Max squat snatch. The goal is to work on manageable loads and focus on a solid overhead position and controlled squats.


C. Engine
8 sets of
Row, 750 meters @ free rate
Pace: 2km PR pace + 3 seconds*
Rest 2 minutes between


Notes:
Start this session with 3 sets of 250 meters at an increasing pace with 60 seconds rest between. Consistency and the ability to maintain a solid, steady pace is the main quality of rowing and the goal of this session, strokes are free, so choose a rate that will ensure strong pulls and comfortable breathing. Finish this session with a 5 minute easy pace row.
*If your best 2km time is 7:00 that means your pace was 1:45.0/500m. The prescribed pace of this session is 2km PR pace (1:45.0/500m) + 3 seconds = 1:48.0/500m


Options:
8 → 7 → 6 sets of
750 meters @ free rate


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Warm up
A1. Mobility flow
A2. Resistance bands

B. Weightlifting
B1. Squat clean thruster
Daily Max

B2. Every Minute On the Minute for 8 Minutes
3 power clean & jerks @ 75-80%

Immediately into

B3. Every Minute On the Minute for 8 Minutes
2 power clean & jerks @ 80-85%

Immediately into

B4. Every Minute On the Minute for 8 Minutes
1 power clean & jerk @ 85-90%


Notes:
B1. Build up to a comfortable Daily max with focus on technical squats and explosive pushes. Start with 40/30kg on the barbell and increase progressively., priming and perfecting your form before reaching a heavy load.
B2 to B4. Work on your strength and barbell efficiency in EMOM style. Reps are descending, loads are increasing, effort will be balanced. Ideally complete your lifts within 20 seconds in each minute yet dont rush, every lift should be solid and the rest between reps enough to ensure successful lifts.


C. Strength
C1. For form
100 meters, Yoke front rack carry
*As heavy as form allows

C2. Every Minute On the Minute for 6 Minutes of
3 back squats 75%
1 leg-less rope climb

C3. Double kettle-bell hang position hold 32/24kg
1 attempt for Max time


Notes:
C1. Work with the Yoke, the load should be heavy yet manageable enough for you to carry for the total distance (about 80% of your Max load). Front rack carry will challenge your breathing. Dont rush, be solid and focus on proper form.
C2. Similar format to Wednesday’s strength, yet with less volume, more intensity. The 3rep back squats should be solid and unbroken and the rope climb fast. Complete the couplet within 30 seconds in each minute and it‘s a win.
C3. Your grips will definitely feel the pressure, try to break the mental barrier and hold until you reach failure.


Options:
C1. Yoke → barbell front rack carry (add one kettle-bell with band per each side)
C2. Leg-less → regular rope climb


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row]

CategoriesAthletes members

Athletes 19/10/2020 – 25/10/2020

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

2 rounds of

Row, 500 meters 

15 down-ups

10 push-ups

Weightlifting

Power snatch 

2×2 @ 65%

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

 

Notes

Work on pulling power and explosiveness. Focus on a powerful pull and a solid overhead position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 65%. Always go with single lifts, rest no less than 2 minutes between sets no more than 10 seconds between reps.

Squat snatch

1×2 @ 65%

1×2 @ 70%

1×2 @ 75%

2×1 @ 80%

2×1 @ 85%

2×2 @ 90%

 

Notes

Work on technique and explosiveness. Focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 65%. Always go with single lifts, rest no less than 2 minutes between sets no more than 10 seconds between reps.

Conditioning

3 sets of 

AMRAP 7 Minutes of

3.6.9..etc reps of

Toes to bar 

Double dumbbell front squats 22,5/15kg – 50/35lb

Double dumbbell shoulders to overhead 22,5/15kg – 50/35lb

Rest 3 minutes between sets 

 

Notes

Try to achieve high performance in each set. Start the first rounds by going each exercise unbroken for as long as possible, when rounds increase in reps start breaking into manageable sets with even shorter rest between sets and exercises (no more than 10 seconds). Focus on moving efficiently and breathing well breathing throughout each set at a steady pace, 80-85% of Max effort.

Options

22,5/15kg – 50/35lb → 15/10kg → 35/20lb

Accessory Work – Core Strength

A. Barbell shoulder press

4 sets of 5 reps @ 80% of Max Press

Rest 60-90 seconds between sets

B. Heavy double dumbbell farmers carry

100 meters, As fast as proper form allows

C. Every Minute On the Minute for 8 minutes

Odd: 15 V sit-ups + hollow hold

Even: 20 arch rocks + Arch hold

 

Options

5 → 4 reps of

Shoulder press

V sit-ups → regular sit-ups 

Arch rocks → back extensions 

Strength

Front squat

2×5 @ 70%

2×3 @ 75%

2×2 @ 80%

3×1 @ 85%

1×10 @ 60%

 

Notes

Build up with sets of 4 reps until you reach 70%. Rest no less than 2 minutes between sets. Finish the session with a high rep-low percentage set with focus on proper form and explosiveness.

Gymnastics

For form

10 rounds of

5 strict ring dips

20 seconds, Hollow hold @ GHD

5 strict ring pull-ups

20 seconds, Arch hold @ GHD

*Vest 10/7kg

 

Notes

Focus on proper form and full range of motion. The aim is at quality of movements, try to go each exercise unbroken and hold each position exactly as prescribed. Perform smooth transitions between exercises yet shorter than 10 seconds.

 

Options

Vest → without vest

5 → 4 → 3 reps of

Strict ring dips → ring push-ups

Strict ring pull-ups → ring rows (elevated feet)

Engine

7 sets of

Complete As Many Reps As Possible in 3 Minutes of

20/15 calories, Bike-erg

12 burpee box jumps 60/50cm

Max calories, Ski-erg

Rest 1 minute between sets 

 

Notes

Try to achieve high performance in each set and be consistent throughout the total volume. Start explosively and maintain a fast pace on the bike, then immediately continue with the burpee box jumps. Push fast through the couplet (bike-erg, burpee box jumps) and maintain a fast yet sustainable pace on the Max cal attempt on the Ski-erg. The more remaining time there is after the couplet the steadier your pace should be, the less time the faster your pace. 

Options

Bike-erg → assault bike

Ski-erg → row

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

3 rounds of

Run, 200 meters 

12 calories, Assault bike

Weightlifting

Power clean

2×2 @ 60%

2×2 @ 65%

1×2 @ 70%

1×2 @ 75%

 

Notes

Work on pulling power and explosiveness. Focus on a powerful pull and a solid receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Always go with single lifts, rest no less than 2 minutes between sets no more than 10 seconds between reps.

Squat clean

1×2 @ 50%

1×2 @ 60%

1×2 @ 70%

2×1 @ 80%

2×1 @ 85%

2×1 @ 90%

 

Notes

Work on technique and explosiveness. Focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 50%. Always go with single lifts, rest no less than 2 minutes between sets no more than 10 seconds between reps.

Conditioning

3 sets of

For time

50/40 calories, Row

30 wall-ball shots 9/6kg – 20/14lb

10 ring muscle-ups

Cap: 6 minutes

Rest 3 minutes between sets

 

Notes

Try to achieve maximum performance in each set. Increase your effort progressively on the rower, meaning that the time you complete the rowing should be faster in each next set than the previous one. Ideally, go the wall-ball shots unbroken, alternatively break into 2 sets with short rest between. In any case the goal is to go for an unbroken set of ring muscle-ups, so if you feel like breaking the wall-balls shot then do so.

Options

10 → 8 → 6 reps of

Ring muscle-ups → chest to bar pull-ups

Accessory work

A. Barbell romanian lunges 

4 sets of 5 reps each leg @ 1/2 of bodyweight

Rest 90 seconds between sets

 

B. 5 sets of

8 double dumbbell bench presses 22,5/15kg – 50/35lb

10 double dumbbell snatches

12 double dumbbell deadlifts

Rest 90 seconds between 

 

Options

A. 1/2 → 1/3 of bodyweight

B. 22,5/15 → 15/10kg

50/35 → 35/20lb

Barbell Cycling

A. Complete As Many Reps As Possible in 3 Minutes of

20 bar-facing burpees over

Max reps, Squat snatches @ 43/30kg – 95/65lb

 

Rest 3 Minutes

 

B. Complete As Many Reps As Possible in 3 Minutes of

20 bar-facing burpees over

Max reps, Squat snatches @ 61/43kg – 135/90lb

 

Rest 3 Minutes

 

C. Complete As Many Reps As Possible in 3 Minutes of

20 bar-facing burpees over

Max reps, Squat snatches @ 83/52kg – 185/115lb

 

Notes

Try to achieve high performance in each portion. Go the bar-facing burpees over at a fast, steady pace but make sure you don’t reach the lifts gasping for air. On the squat snatches always start with single lifts, move steadily with minimum rest between and keep your tempo as solid as possible, especially on the heavy lifts. On the lighter weights, if you feel strong enough, make an attempt to switch to touch & go reps as you reach the finish. 

Options

A. 43/30kg – 95/65lb → 30/20kg – 65/45lb

B. 61/43kg – 135/90lb → 50/35kg – 110/75lb

C. 83/52kg – 185/115lb → 70/45kg – 155/100lb

Gymnastics

A. Complex

4 pull-ups

3 chest to bar pull-ups

2 toes to bar 

1 bar muscle-up

*Add one rep in each exercise until failure 

Rest as needed between sets

 

B. For form

10.8.6.4.2 reps of

Strict deficit handstand push-ups**

1.2.3.4.5 reps of

Rope climbs 4,5 meters 

 

Notes

A. Start with the given sequence of exercises as prescribed above. Complete the sequence as a complex, then rest, then add 1 rep to each exercise and repeat the complex, if successfully completed, rest once again, add 1 rep to each exercise and continue in the same fashion until you fail to complete the set as a complex. If the starting reps give you a hard time then go for 5 sets of the sequence as prescribed (without adding).

B. Focus on quality of movements and full range of motion. Go the strict deficit handstand push-ups unbroken for as long as proper form allows. Move fast on the rope with solid footings to squat and whole body movement to assist the upper body on the ascent, descend smoothly. **Use plates to create 20/10cm deficit.

Options

A. Check notes

Bar muscle-up → chest to bar pull-ups

B. Deficit → regular strict hspu → pike push-ups

Engine

A. Run 15 minute @  easy pace

 

B. 6 sets of

Run, 1000 meters @ increasing effort 

Rest 3 minutes between

 

Notes

Run 15 minutes at a comfortable pace before the main session as a warm-up/priming. In the main session try to achieve a progressively increased performance. Start at 4:30-5:20/km and increase accordingly with each set to 3:50-4:45/km, make sure you select paces that will allow you to continue increasing efficiently your tempo in each set.

Options

6 → 5 → 4 sets @ steady pace

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

3 rounds of

40 double-unders

20 sit-ups

10 burpees

Weightlifting

Power snatch 

Daily Max

Then

3×1 @ 90%

 

Notes

Improve stability and confidence on heavy lifts. Warm up with an empty barbell and build up with sets of 4 reps < 75%, 2 reps < 85% and single lifts > 85%. Once you reach the Daily max (don’t overdo it, ideally go for the 100% or the PR but ovoid forcing a PR attempt excessively) drop down to 90% and continue with 3 solid, single lifts. 

Power clean

Daily Max

Then,

3×1 @ 90%

 

Notes

Same as power snatch. Improve stability and confidence on heavy lifts. Warm up with an empty barbell and build up with sets of 4 reps < 75%, 2 reps < 85% and single lifts > 85%. Once you reach the Daily max (don’t overdo it, ideally go for the 100% or a PR but ovoid forcing a PR attempt excessively) drop down to 90% and continue with 3 solid, single lifts. 

Conditioning

A. Complete As Many Reps As Possible in 8 Minutes of

5 deadlifts @ 102/70kg – 225/155lb

10 bar-facing burpees over

 

Rest 4 minutes 

 

B. Complete As Many Reps As Possible in 8 Minutes of

5 deadlifts @ 143/90kg – 315/200lb

10 bar-facing burpees over

 

Notes

Try to achieve maximum performance in both portions. Move steadily for the biggest part of each portion and push harder as you reach the end.

A. Go with unbroken sets of deadlifts and a fast pace on the burpees. Try to maintain steady, equal transitions throughout, move fast from deadlifts to burpees and more smoothly (taking a breath) from burpees to deadlifts. 

B. Ideally go for unbroken sets of deadlifts, alternatively break into 2 sets with minimum rest between. On the burpees maintain a fast yet sustainable pace that will allow you to keep your transitions short since both exercises will be hard on your breathing. 

Options

A. 102/70kg – 225/155lb → 80/50kg – 175/110lb

B. 143/90kg – 315/200lb → 120/80 – 265/200lb

Accessory Work – Core strength 

A. Double dumbbell step-overs

5 sets of 20 unbroken reps @ 22,5/15kg – 50/35lb

Rest 60-90 seconds between 

 

B. Double dumbbell Arnold presses

4 sets of 8 reps @ 15/10kg – 35/22,5lb

Rest 60 seconds between

 

C. 3 rounds of

50 seconds, Elbow plank hold

Rest 10 seconds

40 seconds, Arch hold

Rest 20 seconds

30 seconds, Inverted plank hold

Rest 30 seconds

20 seconds, L-sit wooden parallettes

Rest 40 seconds

 

Options

A.22,5/15 → 20/12,5 → 15/10kg

50/35 → 45/27,5 → 35/22,5lb

B. 15/10 → 12,5/7,5 → 10/5kg

35/22,5 → 27,5/15 → 22,5/10lb

C. Wooden parallettes → parallel bars

Strength  

Front squat 

Εvery Μinute Οn the Μinute for 10 Minutes 

3 reps @ 70%

 

Notes

You should complete the reps within 20-30 seconds in each minute. Focus on a solid posture, front rack and bottom position.   

Gymnastics

A. Peg-board 

10 ascents with as few steps as possible

Rest as needed between reps

 

B. Every Minute On the Minute for 20 Minutes of

Odd: 6-8 unbroken reps of ring muscle-ups*

Even: 10 unbroken meters, Handstand walk

 

Notes

A. Work on ascents with long distance between grips and grip-footings. Try to increase your reach, go for full range of motion movements and complete the ascents with as few grips-footings as possible. Take adequate rest between ascents in order to be efficient.

B. You should be able to complete the exercise in each minute within 20-30 seconds. Focus on fast and efficient reps. Try to go each 10-meter handstand walk distance unbroken. *If you struggle with the 6-8 ring muscle-ups in each odd minute, go for a max-rep attempt. 

Options

A. 10 → 8 → 6 ascents of

Peg-board → 20 peg-board pull-ups

B. 2-4 unbroken reps of

Ring muscle-ups → ring dips

10 → 7,5 → 5 meters of

Handstand walk → 2 wall-walks

Engine

10 sets of

Complete As Many Reps As Possible in 2 Minutes of

80 double-unders

Max calories, Assault bike

Rest 1 minute between

 

Notes

Try to achieve high performance in each set and be consistent through the total volume. Complete the double-unders within 60 seconds, go unbroken for as long as possible, then get on the Assault bike with a swift transition and push each set steadily at 85-90% of Max effort. The goal pace is 67-70RPM for men, 59-63RPM for women.

Mindset

Find motivation within you!

1st step: Realise what is your passion, what is it that YOU want to achieve. what is the thing you find greatness in. 

2nd step: Take action, do what you have to do in order to achieve that, but don’t rush, complete simple daily goals that will lead you a little bit close to your fulfilment.

3rd step: Follow the 2nd step even on the days that you have no motivation, no will and no purpose. Just do what you have to do…  

 


Swimming workouts

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

Row, 500 meters

Then

3 rounds of

20 seconds, Hollow hold

10 arch rocks

Then 

Row, 500 meters 

Weightlifting

Squat snatch

1×2 @ 70%

1×2 @ 75%

1×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

 

Notes

Work on technique and explosiveness. Focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 70%. Aim at solid, successfully made single lifts, rest no less than 2 minutes between attempts.

Conditioning

Complete As Many Reps As Possible in 20 Minutes of

6 toes to bar

12 shoulders to overhead 50/35kg – 110/80lb

24 double-unders

 

Notes

This is a simple AMRAP format with considerably manageable exercises, therefore the goal is to be consistent though the total volume, move steadily with focus on the transitions (steady and equal throughout). Work through the biggest part of the workout (about 15 minutes) at a solid tempo then start pushing harder, shortening your transitions with purpose to finish at a max effort pace. Ideally, go each exercise unbroken, alternatively break the SH2OH from the start into no more than 2-3 sets with short to minimum rest between,

Options

50/35kg – 110/80lb → 40/30kg – 90/65lb

Accessory work

A. Weighted parallel dips

5 sets of 15 reps 20/10kg – plate

 

B. Every Minute On the Minute for 10 Minutes

Odd: 12 unbroken double dumbbell squat cleans 25/17,5kg – 55/40lb

Even: 20 meters, One arm dumbbell farmers carry – one arm dumbbell overhead carry 

Options

A. 20kg-45lb → 10kg-25 → 5kg-10lb plate → bodyweight 

B 25/17,5 → 22,5/15 → 17,5/10kg 

55/40 → 50/35 → 35/22,5lb

Strength/Gymnastics

For form

6 rounds of

4 strict ring muscle-ups

4 sandbag clean over shoulders 70/50kg – 155/110lb

8 meters, Handstand walk

8 meters, Sandbag shoulders rack lunges 70/50kg – 155/110lb

 

Notes

Move steadily and efficiently through the 6 rounds with focus on quality and full range of motion. Focus on technical gymnastics movements: muscle-ups and HS walk, and consistency – movement mechanics with the sandbag. Move at a solid tempo and unbroken for as long as proper form allows with the sandbag, go for unbroken muscle-ups and handstand walk distances.

Options

4 → 3 → 2 reps of

Strict ring muscle-ups → strict ring pull-ups

Sandbag → barbell power cleans

Handstand walk → 2 wall walks

Sandbag lunges → barbell front rack lunges 

Engine

8 sets of

Row, 1000 meters @ 24 strokes/minute

Rest 2 minutes between sets 

 

Notes

Row 1000 meters at an easy pace, steady strokes 22-24 as warm-up and 500 meters at a very easy pace after the main session as cool-down. In the main session, try to achieve a progressively increased performance though the 8 sets, work at your 2k PR pace + 7 seconds and focus on solid rate of 24 strokes/minute.

Options

8 → 7 → 6 sets of

Row, 1000 meters @ 24 strokes/minutes

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

2km, Bike-erg

1km, Ski-erg

Weightlifting

Squat clean 

1×2 @ 55%

1×2 @ 65%

1×2 @ 75%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

 

Notes

Work on technique and explosiveness. Focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 55%. Aim at solid, successfully made single lifts, rest no less than 2 minutes between attempts.

Conditioning  

Open 17.3 

For reps

Prior to 8 (8:00) minutes complete

3 rounds of

6 chest-to-bar pull-ups

6 squat snatches 43/29kg – 95/65lb

Then, 3 rounds of

7 chest-to-bar pull-ups

5 squat snatches 61/43kg – 135/95lb

*Prior to 12 minutes complete 

3 rounds of

8 chest-to-bar pull-ups

4 squat snatches 83/61kg – 185/135lb

*Prior to 16 minutes complete 

3 rounds of

9 chest-to-bar pull-ups

3 squat snatches 102/70kg – 225/155lb

*Prior to 20 minutes complete 

3 rounds of

10 chest-to-bar pull-ups

2 squat snatches 111/79kg – 245/175lb

Prior to 24 minutes complete 

3 rounds of

11 chest-to-bar pull-ups

1 squat snatch 120/83kg – 265/185lb

*If all reps are completed, time cap extends by 4 minutes.

 

Notes

This is the Open Qualifier 17.3. You have 8 minutes to perform 3 rounds of 6 chest to bar pull-ups and 6 squat snatches, and 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If you successfully complete all reps before 8:00 then you get an extra 4 minute time window and you continue with the next couplet as prescribed, if you complete the 3 rounds of 8 chest-to-bar pull-ups + 4 squat snatches before 12:00 then you get to proceed to the next 4-minute window. If you fail to catch a cap then the workout is over. You don’t have to wait for the next time frame to start a couplet, you just start at any point you want after you finish the previous one. 

It’s all about the squat snatches if you lift heavy then you gotta be consistent, prefer to go drop and go, work constantly and stay within the time windows, if you know you won’t lift heavy then all you gotta do is work hard to pass the 8:00 and/or 12:00 minute mark as fast as you can!

Options

No options

Accessory Work

A. Double kettlebell overhead squats

4 sets of 8-10 reps each leg @ 24/16kg – 53/35lb

 

B. 5 sets of 

3 leg-less rope climbs

9 GHD hip extensions

15 ring push-ups 

Rest 90 seconds between sets

 

Options

A. 24/16 → 20/12kg

53/35 → 44/26lb

B. Leg-less rope climb → regular rope climb → x4 rope pull-ups

GHD hip extension → glute bridge

Ring push-ups → regular push-ups → knee push-ups

Strongman

Sled push

5 sets of

AMRAP 60 seconds of

Max distance @ increasing effort

Rest 60 seconds between 

 

Notes

Place a starting and a finishing point, the biggest the distance (10-40 meters) between them the better, depending on your available space. Work with the sled continuously for 60 seconds completing as much distance as possible. Try to achieve high performance in each set with focus on proper form and movement mechanics as you do that.

Options

Sled push → box drag with plates

Strength/Gymnastics

4 sets of

Complete As Many Reps As Possible in 5 Minutes of

2.4.6..etc reps of

Double dumbbell devils presses 22,5/15kg – 50/35lb

Double dumbbell step-ups* 22,5/15kg – 50/35lb

8 strict ring dips

Rest 2 minutes between sets 

 

Notes

Try to achieve high performance in each set. Move fast yet efficiently, maintain a steady, solid pace on the dumbbell exercises going unbroken for as long as possible (grips are going to feel the pressure, try to relax them as much as you can during the devils presses so you can push the step-ups), ideally go the strict ring dips unbroken in each round, alternatively break into 2 sets with minimum rest between. *Step-ups are alternating, switch legs with each rep.

Options

22,5/15kg – 50/35lb → 15/10kg – 35/20lb

Engine

40 Minutes @ Aerobic Threshold

Run, 400 meters

Bike-erg, 500 metres 

20 burpees

 

Notes

Work for 40 minutes inside the aerobic zone. Start smoothly and progressively increase your pace always below the aerobic threshold. ideally follow your heart rate with the use of a heart monitor, alternatively maintain a pace that will allow you to breath without much effort (gasping for air). Move steadily and continuously through the total volume with smooth transitions between exercises.

Options

Bike-erg → 250 meters, Row

REST DAY