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]

Categoriesa90

A90 25/10/2021 – 31/10/2021

Andrea’s Training

Α. Warm-up    

A1. Warm-up flow  

 

A2. Run or Row, 3 minutes  

Then, 

2 rounds of

5 muscle cleans

5 front squats 

5 shoulders press 

Then

2 rounds of

10 ring rows

5 inchworm to push-ups 

 

 

B. Weightlifting

Squat Clean + Front Squat + Jerk  

2×1+2+1 @ 60% of Max Squat Clean 

2×1+2+1 @ 70%

1×1+2+1 @ 75% 

1×1+2+1 @ 80%

4×1+2+1 @ 85%

 

C. Gymnastics Strength

8 sets of

3 weighted ring pull-ups

3 weighted ring dips

Rest as needed between sets

 

Options

Weighted —> strict bodyweight 

 

 

D. Workout Of Day

AMRAP 15 Minutes of

Buy in: Row, 1000 meters 

Then

2.4.6..etc reps of

Toes to bar

Thrusters 

Box-jumps 

 

Notes

With a running clock complete 1000 meters on the rower and then, in the remaining time, as many reps of the triplet 2 toes to bar + 2 thrusters + 2 box-jumps + 4 toes to bar + 4 thrusters + 4 box-jumps … adding 2 reps to each exercise in a total of 15 minutes. Maintain a steady pace on the rower, move unbroken through the first rounds of the triplet. As reps increase start breaking into manageable sets.

RX: 40/30kg barbell – 60/50cm box

Scaled: 30/20kg barbell – 50/40cm box

Options

Toes to bar —> toes to rings 

 

E. Accessory Work

4 sets of 

40-60 seconds, D-ball or Sand-bag bear hug carry

Rest 60 seconds between sets

 

Options

D-ball —> Double kettlebell front rack carry

 

E. Stretching 

Stretching flow 

Α. Warm-up 

A1. Warm-up flow 

 

A2. Run, 3 minutes or 200 Single-unders 

Then,

2 rounds of

5 down-ups

5 deadlifts

5 down-ups 

5 muscle cleans 

5 down-ups 

5 shoulder press 

 

B. Strength Stamina

For form

1x DT @ 40/30kg

1x DT @ 50/35kg 

1x DT @ 60/40kg 

1x DT @ 70/45kg 

1x DT @ 80/50kg

DT

12 deadlifts

9 hang power cleans

6 shoulders to overhead 

Scale

Men: 40.45.50.55.60kg

Women: 30.32,5.35.37,5.40kg 

 

C. Workout Of Day

For time

50.40.30.20.10 calories of

Bike-erg

10.20.30.40.50 reps of

Burpees 

Cap: 20 minutes 

 

Notes

Complete 50 calories on the bike-erg + 10 burpees + 40 calories on the bike-erg + 20 burpees + … removing 10 calories from the bike and adding 10 reps to the burpees until you reach a round of 10 calories and 50 burpees, as fast as you can. Move steadily and continuously through the session at a sustainable tempo.

Options

Bike-erg —> Row —> 500.400.300.200.100 meters, Run

 

 

D. Core Strength

D1. 4 sets of

10-20 seconds, L-hang from pull-up bar 

Rest 60 seconds between sets 

 

D2. 2 sets of 

40-60 seconds, Weighted elbows plank

Rest 90 seconds between sets  

 

E. Stretching 

Stretching flow 

Α. Warm-up 

A1. Warm-up flow

 

A2. Row or Run 3 minutes

Then,

2 rounds of

5 muscle snatches 

5 hip power snatches 

5 back squats

Then

2 rounds of

5 strict pull-ups or 10 ring rows

10 sit-ups 

 

B. Weightlifting

Squat Snatch + Snatch Balance + Overhead squat            

2×1+1+2 @ 60% of Max Squat Snatch

2×1+1+2 @ 70%

1×1+1+2 @ 75%

1×1+1+2 @ 80%

4×1+1+2 @ 85%

 

C. Gymnastics Stamina

AMRAP 8 Minutes of

1.2.3..etc reps of

Rope climbs 

12 GHD sit-ups 

 

Options

GHD sit-ups —> weighted sit-ups  

 

D. Workout Of Day

For time

100 double-unders

30 power snatches 

9 ring muscle-ups 

100 double-unders 

20 overhead squats

7 ring muscle-ups 

100 double-unders 

10 squat snatches 

5 ring muscle-ups

 

Notes

Complete 100 double-unders + 30 power snatches + 9 ring muscle-ups + 100 double-unders + 20 overhead squats + 7 ring muscle-ups + 100 double-unders + 10 squat snatches + 5 ring muscle-ups, as fast as you can. Go the double-unders unbroken for as long as you can. Ideally go the ring muscle-ups unbroken, alternatively, break into a big and 1-2 smaller sets with short rest between. On the lifts prefer to go the power snatches with big touch and go sets, the overhead squats unbroken for as long as you can and the squat snatches with fast single lifts.

RX 40/30kg barbell

Scaled 30/20kg barbell

Options

Ring muscle-ups —> chest to bar pull-ups —> pull-ups 

 

E. Accessory Work

4 rounds of

20 meters, Double dumbbell lunges

20 sit-ups with barbell 20/15kg

 

F. 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 or Single-unders, 3 minutes 

Then,

2 rounds of

15 squats 

10 ring rows 

15 good mornings with band

5 inchworm to push-ups 

 

B. Strength Stamina

Back Squat

4×8 @ 70% 

Rest 90 seconds between sets 

 

C. Workout Of Day

AMRAP 20 Minutes of

10 handstand push-ups

15 calories, Row 

10 ring dips 

15 deadlifts

10 burpees 

15 pull-ups 

 

Notes

With a running clock complete as many reps as you can of 10 handstand push-ups + 15 calories on the rower + 10 ring dips + 15 deadlifts + 10 burpees + 15 pull-ups, in 20 minutes. Move steadily through the session by going each exercise unbroken and performing smooth transitions between them.

RX 60/40kg barbell 

Scaled 40/30kg barbell 

Options

Handstand push-ups —> push-ups hand release

Ring dips —> push-ups on dumbbells 

Pull-ups —> assisted pull-ups

 

D. Core Strength

D1. 15.15.12.12.9.9 reps of

GHD sit-ups with vest 

Rest 30 seconds between sets 

 

D2. 3 sets of

10-15 seconds, L-sit on parallettes 

Rest as needed between sets

 

E. Stretching 

Stretching flow 

Α. Warm-up 

A1. Warm-up flow

 

A2. Row or Run, 3 minutes

Then,

2 rounds of

30 single-unders

10 jumping squats

5 hang clean and push press

 

B. Max Effort

5 sets of

30 seconds of

Max calories, Assault bike

Rest 30 seconds between sets 

 

Options

Assault bike —> bar-facing burpees over 

 

C. Workout Of Day

For time

6 rounds of

21 wall-ball shots 

15 calories, Ski-erg 

9 hang power cleans 

 

Notes

Complete 6 times the sequence 21 wall-ball shots + 15 calories on the Ski-erg + 9 hang power cleans, as fast as you can. Try to go each exercise unbroken and perform smooth transitions between them. Maintain a fast yet sustainable pace on the ski-erg throughout the session.

RX 9/6kg med-ball – 50/35kg 

Scaled 6/4kg med-ball – 40/27,5kg

Options

Ski-erg —> row —> burpees

 

D. Accessory Work

D1. 4 super-sets of

12 shoulders lateral raises with dumbbells

8 shoulder press with barbell

Rest 60-90 seconds between sets 

 

D2. 4 super-sets of

20 seconds, Bicep curls with long band

20 seconds, Tricep extensions with long band

Rest 40 seconds between sets 

 

E. Stretching 

Stretching flow 

10’ Yoga flow 

20’ Yoga flow 

Rest your body, ease your mind…

Weightlifting

A1. Squat snatch

3×4 @ 60%

2×3 @ 70%

3×2 @ 80%

 

A2. Squat clean & jerk

3×4 @ 60%

3×3 @ 70% 

3×2  @ 80%

 

A3. Clean pull 

5×5 @ 70%

 

A4. Good mornings 

6×6 @ 70/45kg

 

Notes

A1-A2. Work on explosiveness and technique. Go for a fast drive under the bar and focus on deep, solid bottom positions. Build up with sets of 2-3 reps until you reach 60%. Rest no less than 2 minutes between sets and no more than 10 seconds between reps.

A3. Improve starting pull strength. Move the barbell slowly until knee height and under control, then progressively increase speed finishing with an explosive shoulder shrug.

A4. Focus on form and quality of movements. Straight back, slightly bent legs, chest out.

Squat snatch

Squat clean & jerk 

Clean pull 

Good mornings

 

B1. Every Minute On the Minute for 12 Minutes of

1 power clean + 3 jerks

4 sets @ 60% of Max power clean

4 sets @ 70% 

2 sets @ 75%

2 sets @ 80%

 

B2. Every Minute On the Minute for 10 Minutes of*

3 squat cleans + 1 jerk

3 sets @ 60% of Max squat clean

3 sets @ 65% 

2 sets @ 70%

2 sets @ 75%

 

Notes

Go with 1 power clean + 3 jerks every minute for 12 minutes. Increase weight on the barbell at the end of the 4th, 8th and 10th minute. Focus on efficient jerks: fast drives under the barbell and smooth rebounding on the shoulders. 

*Same pattern as B1. Go with drop & go squat cleans.

Power clean & Jerk 

Squat clean & Jerk 

 

C1. Back squat 

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

 

C2. Power snatch

3×5 @ 60%

3×4 @ 70%

 

C3. Snatch high pull

6×3 @ 80% of Max Power snatch

 

C4. Back press*

4×6 @ 40/30kg

 

Notes

C1. Work on power and posture. Build up with sets of 3 reps until you reach 70%. Rest no less than 2 minutes between sets.

C2. Work on explosiveness and power. Focus on powerful, explosive pulls and a solid receiving position. Build up with sets of 3 reps until your reach 60%. Rest no less than 90 seconds between sets and no more than 5 seconds between reps. Its tempting to go touch & go, though the goal is to go with single reps and achieve explosiveness. 

C3. Focus on technical and explosive pulls. Starting pull (until the knees) should be slow and totally under control, then increase speed and explosiveness (always maintain the barbell close to your body). Build up with sets 2-3 reps until you reach 80%. Rest no less than 90 seconds between.

C4. Improve pushing strength *Use a snatch grip width.

Back squat 

Power snatch

Snatch high pull

Back press

 

D1. Squat clean

5×6 @ 65%

4×5 @ 70%

3×4 @ 75%

 

D2. Front squat

5×4 @ 75%

 

D3. Bent over row

4×8 @ 50/35kg

 

Notes

D1. Work on explosiveness and technique. Go for a fast drive under the bar and focus on a deep, solid bottom position. Build up with sets of 3 reps until your reach 65%. Rest no less than 2 minutes between sets and no more than 10 seconds between reps.

D2. Improve power and posture. Squat slowly, stand up explosively with focus on a solid front rack. Build up with sets of 4 reps until you reach 75%. Rest no less than 90 seconds between sets.

D3. Focus on form and quality of movements. Straight back, slightly bent legs, chest out.

Squat clean

Front squat

Bent over row

 

Gymnastics

A1. For form

6 rounds of

3 strict toes to bar

6 kipping toes to bar 

3 strict handstand push-ups 

6 kipping handstand push-ups

 

A2. For form

6 rounds of

3 strict pull-ups

6 kipping pull-ups 

3 strict ring dips 

6 kipping ring dips

 

A3. Core Stamina

10 rounds of

10 seconds, Hollow hold

10 hollow rocks

10 seconds, Arch hold 

10 arch rocks 

 

Notes

A1-A2. Focus on proper form and full range of motion. Go straight from the strict to the kipping exercises with smooth and efficient transitions. Rest as needed between rounds in order to achieve that.

A3. Hold the hollow and arch positions exactly as prescribed. Try to move constantly with immediate transitions between exercises and holds.

Options

A1. Toes to bar —> knees to chest 

Strict handstand push-ups  —> kipping handstand push-ups 

A2. Strict pull-ups —> assisted strict pull-ups (band) 

Strict ring dips —> ring push-ups 

Kipping ring dips  —> jumping ring dips 

 

 

B1. For form

20.15.10.5 reps

Bar muscle-ups

40 meters, Handstand walk between sets

 

B2. 15 sets of

10 unbroken reps of

Push-ups with Vest 

Rest 30 seconds between sets

 

B3. 10 sets of

15 unbroken seconds of

L-sit with Vest

Rest 45 seconds between sets 

 

Notes

B1. Make a plan to break the exercises into big manageable sets/distances. Go the muscle-ups by a big and 1-2 smaller sets with short rest between and the handstand walk by 2×20 or 4×10 unbroken distances depending on your level on gymnastics.

B2-B3.  Push yourself to perform the exercise/position hold for as long as proper form allows. If you struggle choose a number of reps/seconds that you can sustain throughout the session and go for it. 

Options

B1. 20.15.10.5 —> 15.10.5.5 —> 10.5.5.5 —> 5.5.5.5 reps of

Bar muscle-ups  —> chest to bar pull-ups

40 —> 30 —> 20 —> 10 meters of

Handstand walk  —> 5 wall-walks

B2-B3. Vest —> without vest

 

C1. For form

50 strict handstand push-ups 

50 toes to bar

50 kipping handstand push-ups 

50 chest to bar pull-ups 

 

C2. Tabata 

Hollow hold 

 

C3. Tabata

Arch rocks 

 

Notes

C1. Focus on quality of movements and technique. Go unbroken for as long as proper form allows. Take short yet adequate rest between exercises.

C2-C3. Each Tabata is a format of 8 sets of 20 seconds of work (hollow hold for C2, arch rocks for C3) and 10 seconds rest, total duration 4 minutes. Focus on constantly working during the 20-second time frames.

Options

50 —> 40 —> 30 reps of

Strict handstand push-ups —> pike push-ups (feet on bench or box)

Toes to bar —> knees to chest

Chest to bar pull-ups —> pull-ups