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]

Categoriesa45

A45 19/04/2021 – 25/04/2021

Bodyweight

Α. Warm-up 

A1. Warm-up flow 

 

A2. Run, 3 Minutes or 200 single-unders 

Then, 

2 rounds of

10 crunches 

4 push-ups or knee push-ups

10 plank jacks

6 squats

10 jumping jacks

8 arch rocks  or back extensions 

 

 

B. Workout of Day 

20 Minutes of

20 crunches

10 push-ups  or knee push-ups 

20 plank jacks

10 squats

20 jumping jacks

10 arch rocks or back extensions 

 

Notes

With a running clock perform as many reps as you can of the sequence 20 crunches + 10 push-ups/knee push-ups + 20 plank jacks  + 10 squats + 20 jumping jacks + 10 arch rocks/back extensions + 20 crunches …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. Go with knee push ups if you can’t perform 5 unbroken push-ups when fresh and back extensions if you are not comfortable with arch rocks.

 

C. Accessory Work

C1. 3 super-sets of 

30 seconds, Left leg deadlifts with mini band 

30 seconds, Right leg deadlifts with mini band 

Rest 30-60 seconds between sets

 

C2. 3 sets of

30 seconds, Side steps with mini band 

Rest 30 seconds between sets

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 3 minutes

Then,

2 rounds of

4 burpees 

6 step-ups

5 down-ups 

8 reverse lunges

 

B. Workout of Day

7 Minutes of 

7 burpees

14 step-ups

Then

Run, 1000 meters

Then

7 Minutes of

7 down-ups

14 reverse lunges

 

Video Notes

Notes

With a running clock perform as many reps as you can of the couplet 7 burpees + 14 step-ups in 7 minutes, then run a round distance of 1000 meters or 2×500-meter go-return distances to the exercise spot at a steady sustainable pace, and finish with a couplet of 7 down-ups + 14 reverse lunges in another 7 minutes.

 

C. Core Strength 

5 sets of

10 windshield wipers

20 Russian twists with kettlebell 

Rest as needed between sets 

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

2 rounds of

4 elbows to high plank

6 jumping squats 

8 knee tucks 

12 double-unders  or 24 single-unders 

 

B. Workout of Day

20 Minutes of

8 elbows to high plank 

12 jumping squats

16 knee tucks 

24 double-unders or 48 single-unders

 

Notes

With a running clock perform as many reps as you can of the sequence 8 elbows to high plank + 12 jumping squats + 16 knee tucks + 24 double-unders/48 single-unders + 8 elbows to high plank …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. If you are not comfortable with double-unders prefer to go with double the reps of single-unders. Consider a transition “up and down” of elbows to high plank to be 1 rep.

 

C. Accessory Work 

C1. 3 sets of

30 seconds, Glute bridge hold and leg abductions with mini band 

Rest 30 seconds between sets 

 

C2. 3 sets of

30 seconds, Curtsy Lunges

Rest 30 seconds between sets 

 

D. Stretching 

Stretching flow

Swimming Training 

 

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 2 Minutes or 200 single-unders 

Then,

2 rounds of

8 side lunges – alternating reps

10 double-unders or 20 single-unders 

5 meters, Walking lunges

10 shoulder taps

 

B. Workout of Day

B1. 8 Minutes of

2.4.6..etc reps of

Side lunges – alternating reps

20 double-unders or 40 single-unders 

 

Rest 2 minutes 

 

B2. 8 Minutes of

5.10.15..etc meters of

Walking lunges 

20 shoulder taps 

 

Notes

This workout consists of 2 portions. With a running clock start by performing as many reps as you can of 2 side lunges + 20 double-unders/40 single-unders + 4 side lunges + 20 double-under/40 single-unders … adding 2 reps to the side lunges with each round in 8 minutes, then rest 2 minutes and continue with another 8 minute time window of as many reps as you can of 5 walking lunges + 20 shoulder taps + 10 walking lunges + 20 shoulder taps… adding 5 reps to the walking lunges with each round. Side lunges are alternating, switch side-leg per rep. If you are not comfortable with double-unders prefer to go with double the reps of single-unders.

 

C. Core Strength 

C1. 2 sets of

30 seconds, Side plank left 

30 seconds, Side plank right 

30 seconds, Elbow plank

30 seconds, High plank 

 

Rest 60 seconds between sets

 

C2. 50 spiderman abs

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters 

Then,

2 rounds of

10 mountain climbers 

5 kneeling to squat

10 reverse crunches 

5 push-ups to froggers 

 

B. Workout of Day

4 rounds of

40 seconds, Mountain climbers 

40 seconds, Kneeling to squat 

40 seconds, Reverse crunches

40 seconds, Push-ups to froggers 

Rest 20 seconds between exercises 

 

Notes

In each round perform an exercise eg. Mountain climbers for 40 seconds constantly, rest for 20 seconds and continue to the next exercise. Then do the same for the next exercise e.g Kneeling to squat and continue to the next one. Focus on moving constantly in each 40-second time window. 

 

C. Accessory Work 

4 sets of

30 seconds, Row with long band 

30 seconds, Chest flys with long band 

Rest 30 seconds between sets 

 

D. Stretching 

Stretching flow 

Yoga flow

 

Rest your body, ease your mind…

Basic

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters or 2 minutes single-unders 

Then, 

3 burpees to power cleans with dumbbells 

4 push press with dumbbells 

8 renegade rows

 

      

B. Workout Of Day  

17 Minutes of

7 burpees to power cleans with dumbbells 

10 push press with dumbbells

14 renegade rows 

 

Notes

With a running clock perform as many reps as you can of 7 burpees to power cleans with dumbbells + 10 push press with dumbbells + 14 renegade rows + 7 burpees to power cleans …. etc in 17 minutes. Move steadily through the total volume with focus on breathing well, if needed break a dumbbell exercise into manageable sets.

Advanced 12,5/7,5kg dumbbells 

Beginners 7,5/5kg dumbbells

 

   

C. Accessory Work

C1. 3 sets of

16-20 curtsy lunges with kettlebell  (8-10 each)

Rest 40 seconds between sets 

 

C2. 3 sets of

12-14 front rack step-ups with kettlebell  (6-7 each)

Rest 40 seconds between sets 

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 3 Minutes 

Then,

2 rounds of

7 down ups 

20 double-unders or Jumping jacks 

 

B. Workout Of Day

Run, 800 meters 

Then 

12 Minutes of

5.10.15..etc reps of

Down ups 

10.20.30..etc reps of

Double-unders or Jumping jacks

Then 

Run, 800 meters 

 

Video Notes

Notes

Start the workout with an 800-meter round distance or 2×400 meters go-return distances to the exercise spot. Continue by performing as many reps as you can of 5 down-ups + 10 double-unders/Jumping jacks + 10 down-ups + 20 double-unders/Jumping jacks … adding 5 reps to the down-ups and 10 reps to the double-unders/Jumping jacks in 12 minutes, finish with another 800 meter distance run. Run at a steady pace and move smoothly through the exercises with focus on breathing well. Go with jumping jacks if you are not comfortable yet with double-unders.

Advanced pace goal: 4:30-5:00/km

Beginners pace: 5:30-6:00/km

 

C. Core Strength 

5 sets of

10 windshield wipers 

20 Russian twists with kettlebell 

Rest as needed between sets 

 

D. Stretching 

Stretching flow

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

2 rounds of

8 single arm dumbbell snatches

8 v sit-ups

1 wall walk

8 single arm dumbbell hang clean and press 

8 toe touches straight legs up 

 

B. Workout Of Day

7 Minutes of

14 single arm dumbbell snatches 

14 v sit-ups

Then

3 Minutes of

Wall walks  or Bear crawl

Then

7 Minutes of

14 single arm dumbbell hang clean and press 

14 toe touches straight legs up 

 

Notes 

This is a total duration of 17 minutes. With a running clock start by performing as many reps as you can of the couplet 14 single arm dumbbell snatches + 14 v sit-ups in 7 minutes, then continue with 3 minutes of as many reps of wall walks or as many meters of bear crawl as you can and finish with as many reps as you can of the couplet 14 single arm dumbbell hang clean and press + 14 toe touches straight legs up in another 7 minute. Move steadily through the total volume with focus on breathing well, if needed break a dumbell exercise into manageable sets. Go with bear crawl if you are not comfortable with wall walks. 

Advanced: 12,5/7,5kg dumbbells

Beginners: 7,5/5kg dumbbells

 

C. Accessory Work

4 super-sets of

10-12 renegade rows

12-14 tricep dips

Rest 40-60 seconds between sets

 

D. Stretching 

Stretching flow

Swimming Training

 

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Α. Warm-up

A1. Warm-up flow

 

A2. 3 minutes single-unders

Then,

2 rounds of

6 front squat with dumbbells

6 push-ups or knee push-ups 

6 hang power cleans with dumbbells 

6 box-jumps  or step-ups

 

B. Workout Of Day

4 rounds of

40 seconds, Front squat with dumbbells 

40 seconds, Push ups or Knee push-ups  

40 seconds, Hang power cleans with dumbbells 

40 seconds, Box-jumps or Step-ups

Rest 20 seconds between exercises 

Rest 80 seconds between rounds

 

Notes

In each round perform an exercise eg. Front squat with dumbbells for 40 seconds constantly, rest for 20 seconds and continue to the next exercise. Then do the same for the next exercise e.g Push-ups and continue to the next one. Focus on moving constantly in each 40-second time window. Go with knee push-ups if you can’t perform 10 regular push-ups when fresh. Go with step-ups if you can’t efficiently and safely perform box-jumps yet. Always rest 80 seconds after the box-jumps.

Advanced: 12,5/7,5kg dumbbells 

Beginners: 7,5/5kg dumbbells

 

C. Core Strength

C1. 2 sets of

30 seconds, Side plank left 

30 seconds, Side plank right

30 seconds, Elbow plank 

30 seconds, High plank 

Rest 60 seconds between sets

 

C2. 50 spiderman abs

 

D. Stretching 

Stretching flow

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

6 kettlebell swings

3 burpees 

6 kettlebell sumo deadlifts high pull

3 burpees 

5 kettlebell goblet push press

3 burpees

 

 

B. Workout Of Day

B1. 2 rounds of

90 seconds, Double-unders or Single-unders 

60 seconds, Kettlebell swings 

30 seconds, Burpees 

 

Rest 1 minute

 

B2. 2 rounds of

90 seconds, Double-unders or Single-unders 

60 seconds, Kettlebell sumo deadlifts high pull 

30 seconds, Burpees 

 

Rest 1 minute

 

B3. 2 rounds of

90 seconds, Double-unders or Single-unders 

60 seconds, Kettlebell goblet push press 

30 seconds, Burpees 

 

Notes  

This workout consists of 3 portions. Each portion has a 6-minute duration, total duration 20 minutes. Try to perform each exercise continuously in each working time-frame respectively, move constantly and stedily. If you are not comfortable with double-unders prefer to go with double the reps of single-unders

Advanced 16/12kg kettlebell

Beginners 12/8kg kettlebell

 

C. Accessory Work

4 sets of 

10-12 hammer curls 

8-10 shoulders lateral extensions 

6-8 diamond push-ups

Rest 60 seconds between sets

 

D. Stretching 

Stretching flow 

Yoga flow

 

Rest your body, ease your mind…

FULL

Α. Warm-up

A1. Warm-up flow

 

A2. Row, 2 minutes or 200 single-unders 

Then,

2 rounds of

4 pull-ups or assisted pull-ups or ring rows 

3 push press with barbell 

6 deadlifts with barbell

4 push-ups or knee push-ups 

   

 

B. Workout Of Day   

20 Minutes of

6 pull-ups or assisted pull-ups or ring rows 

6 push press with barbell

12 deadlifts with barbell

12 push-ups or knee push-ups

 

Notes

With a running clock perform as many reps as you can of 6 pull-ups/assisted pull-ups/ring rows + 6 push press with barbell + 12 deadlifts with barbell + 12 push-ups/knee push-ups + 6 pull-ups…. etc in 20 minutes. If needed break an exercise into manageable sets that will allow you to move efficiently. Go with assisted pull-ups or ring rows if you are not comfortable with regular pull-ups. Go with knee push-ups if you can’t perform 10 regular push-ups when fresh.

Advanced 40/25kg barbell

Beginners 30/15kg barbell 

 

    

C. Accessory Work

4 sets of

8-12 left leg Bulgarian lunges 

8-12 Right leg Bulgarian lunges

Rest 60 seconds between sets

 

D. Stretching 

Stretching flow

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 3 Minutes 

Then,

2 rounds of

100 meters, Row

5 burpees

 

B. Workout Of Day

15 Minutes of

Run, 1000 meters 

Row, 1000 meters 

Then 

Max reps, Burpees

 

Video Notes

Notes

With a running clock start by completing a 1000-meter of run and 1000 meters on the rower, thenin the remaining time continue with as many reps as you can of burpees… etc in 15 minutes. Move steadily through the total volume with focus on breathing well, maintain a comfortable and sustainable pace.

 

C. Core Strength 

5 sets of

10 windshield wipers 

20 Russian twists with kettlebell

Rest as needed between sets 

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Row, 3 minutes or 200 single-unders 

Then,

2 rounds of

3 down ups to deadlifts with dumbbells 

6 hang power cleans with dumbbells 

3 front squats with dumbbells 

 

B. Workout Of Day

4 sets of

4 Minutes of

Buy in: 50 double-unders  or 100 single-unders 

Then

3.6.9..etc reps of

Down ups to deadlifts with dumbbells 

Hang power cleans with dumbbells

Front squats with dumbbells

Rest 1 minute between sets

 

Notes 

Each set is a 4-minute time-frame. Start each set with 50 double-unders/100 single-unders and continue with as many reps as you can of 3 down ups to deadlifts + 3 hang power cleans + 3 front squats + 6 down ups to deadlifts + 6 hang power cleans + 6 front squat .. etc. Don’t hesitate to break each set into manageable sets as reps in each round increase.

Advanced 12,5/7,5kg dumbbells 

Beginners 7,5/5kg dumbbells 

 

C. Accessory Work

C1. 3 sets of

8-12 shoulders strict press with barbell 

Rest 60 seconds between sets 

 

C2. 3 sets of

12-16 Gorilla rows with kettlebell – alternating reps

Rest 60 seconds between sets 

 

D. Stretching 

Stretching flow

Swimming Training

 

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Α. Warm-up

A1. Warm-up flow 

 

A2. Row, 500 meters 

Then,

2 rounds of

6 toes to rings  or knee to chest 

6 box-jumps

6 wall-balls 

 

B. Workout Of Day

20 Minutes of

12 calories, Row 

12 toes to rings or knee to chest 

12 box-jumps

12 wall-balls 

 

Notes

With a running clock perform as many as you can of 12 calories on the rower + 12 toes to rings/knee to chest + 12 box-jumps + 12 wall-balls + 12 calories on the rower  …. etc in 20 minutes. Row at a steady pace and, if needed, break an exercise into manageable sets. Go with knee to chest if you can’t perform 5 regular toes to rings when fresh

Advanced 60/50cm box – 6/4kg med-ball 

Beginners 50/40cm box – 4/3kg med-ball 

 

C. Core Strength 

C1. 2 sets of

30 seconds, Side plank left 

30 seconds, Side plank right 

30 seconds, Elbow plank 

30 seconds, High plank 

Rest 60 seconds between sets

 

C2. 50 spiderman abs 

 

D. Stretching 

Stretching flow

Α. Warm-up

A1. Warm-up flow 

 

A2. Row, 2 minutes or 200 single-unders 

Then,

2 rounds of

10 kettlebell deadlifts 

5 push-ups or knee push-ups 

8 kettlebell goblet squats

5 burpees 

10 sit-ups

 

 

B. Workout Of Day

15 Minutes of

75 kettlebell deadlifts

25 push-ups  or knee push-ups 

50 kettlebell goblet squats 

25 burpees

75 sit-ups 

 

Notes  

With a running clock perform as many reps as you can of 75 kettlebell deadlifts + 25 push-ups/knee push-ups + 50 kettlebell goblet squats + 25 burpees + 75 sit-ups + 75 kettlebell deadlifts …. etc in 15 minutes. Move steadily through the total volume with focus on breathing well, if needed break an exercise into manageable sets that will allow you to move efficiently. Go with knee push-ups if you can’t perform 10 regular push-ups when fresh

Advanced: 16/12kg kettlebell 

Beginners: 12/8kg kettlebell

 

C. Accessory Work

C1. 3 sets of

8-12 left arm dumbbell row

8-12 right arm dumbbell row 

Rest 30-60 seconds between sets 

 

C2. 3 sets of

10-12 tricep overhead extensions with dumbbell 

Rest 30-60 seconds between sets 

 

D. Stretching 

Stretching flow 

Yoga flow 

Rest your body, ease your mind…