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%

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

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.

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%

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

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.

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

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

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.

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%

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

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

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%

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

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.

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]


Gymnastics 18/01/2021 – 24/01/2021

A. 5 sets of

7 toes to bar 

10 wooden parallettes push-ups

30 seconds, Handstand hold (face against wall)

*Vest 10/7kg

Rest 30 seconds between sets


B. 4 sets of

5 strict pull-ups

5 strict handstand push-ups

20 seconds, Hollow hold @ GHD

*Vest 10/7kg 

Rest 45 seconds between sets


C. 3 sets of

5 strict ring pull-ups

5 strict ring dips

20 seconds, Arch hold @ GHD

*Vest 10/7kg

Rest 60 seconds between sets 


D. Complete the reps in as few sets as possible 

50 ring push-ups

*Vest 10/7kg


E. 5 sets of

10 seconds, L-sit (Hanging from the pull-up bar)

Rest 50 seconds between sets



A-C. Use the vest to add weight and discomfort. Focus on proper form and full range of motion and hold exactly as prescribed. Rest 3-4 minutes between portions.

D. Come up with a plan to break smartly depending on your level, and go with as few sets as possible.

E. Try to maintain your heels at the same level or above your hips, hold and rest as prescribed.


Vest → without vest

A. Practice

Handstand walk through obstacles


B. Every Minute On the Minute for 12 Minutes of

1st: 5 bar muscle-ups

2nd: 15 toes to bar

3rd: 20 single-leg squats

Rest 3 minutes


C. Every Minute On the Minute for 12 Minutes of

1st: 3 ring muscle-ups

2nd: 12 toes to rings (legs fully extended)

3rd: 10 box-jumps 80/60cm



A. Spend 10-15 minutes practicing the handstand walk through obstacles. Build a platform with plates or a zig-zag course with cones. 

B-C. Work on consistency, go the exercises unbroken completing each one within 30 seconds in each minute.


A. Practice regular handstand walk → handstand shoulder taps with your back against wall

B. 5 → 4 → 3 reps of

Bar muscle-ups → chest to bar pull-ups

15 → 12 → 9 reps of

Toes to bar → knees to chest

20 → 16 → 12 reps of

Single-leg squats → narrow squats

C. 3 → 2 → 1 rep of

Ring muscle-ups → chest to rings pull-ups

12 → 10 → 8 reps of

Toes to rings

10 → 8 → 6 reps of

Box-jumps 80/60cm height 

A. Practice

Free handstand hold


B. For form

10 rounds of

1 leg-less rope climb 4,5 meters

2 metal parallettes handstand push-ups

3 chest to bar pull-ups

4 pull-ups

5 toes to bar


C. For time

30.20.10 reps of

GHD sit-ups

Meters, Handstand walk



A. Spend 10-15 minutes practicing the handstand hold. Work within 1m².

B. Focus on form. Try to go the chest to bar pull-ups, the pull-ups and the toes to bar as a complex. Move at your tempo, steadily and technically.

C. Move fast from the start. Go the GHD sit-ups unbroken and the handstand walk by 10-meter unbroken distances.


A. Practice handstand hold with one foot touching the wall

B. Leg-less → regular rope climb

Metal parallettes → wooden parallettes → regular handstand push-ups

C. 30.20.10 → 20.15.10 → 15.10.5 meters of

Handstand walk → bear walk