Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
4 rounds of
7 calories, Assault bike
7 down-ups
21 double-unders
—
Squat Snatch
2×3 @ 60%
2×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×2 @ 85%
5×1 @ 90%
1×5 @ 70%
Notes
Warm up with an empty barbell and progressively increase weight until you reach 60%. Focus on a fast drive under the barbell and a solid overhead position. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
—
Conditioning
For time
21 ring muscle-ups
12 devils press 22,5/15kg – 50/35lb
15 ring muscle-ups
9 devils press 22,5/15kg – 50/35lb
9 ring muscle-ups
6 devils press 22,5/15kg – 50/35lb
Cap: 13 minutes
Notes
Be as technical as possible on the muscle ups and move steadily on the devils presses. Break the rounds of 21 and 15 ring muscle ups into 2-3 manageable sets and and go the set of 9 reps unbroken for as long as possible, break 1-2 reps before you feel like reaching muscle failure and immediately continue with minimum rest. Try to maintain a steady tempo on the devils presses throughout the session.
Options
Ring muscle-ups → chest to bar pull-ups
22,5/15kg – 50/35lb → 15/10kg – 35/25lb
—
Accessory Work – Core Strength
A. Barbell hip thrust
4 sets of 6-8 reps @ 61/43kg – 135/95lb
Rest as needed between sets
B. 4 sets of (switch arm each set)
10 single-arm kettlebell clean 24/16kg – 53/35lb
20 meters, Kettlebell overhead carry
10 single-arm kettlebell shoulder to overhead
Rest 90 minutes between sets
C. 3 round of
60 seconds, Hollow hold
30 sit-ups
30 seconds, L-hold on pull-up bar
15 V-ups
30 seconds, Arch hold
Options
A. 61/43kg – 135/95lb → 52/34kg – 115/75lb
B. 24/16kg – 53/35lb → 16/12kg – 35/26lb
—
Front Squat
1×3 @ 75%
1×3 @ 80%
3×3 @ 85%
2×2 @ 90%
1×1 @ 95%
Notes
Build up with sets of 3 reps until you reach 75%. Work on maximal strength and stability. Rest no less than 2 minutes between sets.
—
Gymnastics
10 sets of
AMRAP 1 Minute of
1 legless rope climb 4,6m – 15ft
Max reps, GHD sit-ups
Rest 1 minute between
Notes
Go for equal performance in each set. Move fast on the rope with proper arm-leg coordination (kicks or kipping), descend smoothly by sliding down extending your body and jumping. The go straight to the GHD and maintain a fast yet sustainable tempo in each set until the 1-minute time frame is completed.
Options
Legless → regular rope climb
GHD sit-ups → toes to rings → weighted sit-ups
—
Engine
10 sets of
300/230 meters, Ski-erg
15 calories, Assault bike
75 double unders
*Go a new set every 4 minutes
Notes
This is a total duration of 40 minutes. Start by 300/230 meters on the ski at a fast explosive pace, then go straight to the assault bike maintaining a steady, equal tempo throughout the session. Catch a breath (briefly!) and go for an unbroken set of double-unders, if you break take minimum rest and continue. Don’t destroy yourself too early, focus on a consistent performance throughout the 10 sets.
Options
Ski-erg → row
Assault bike → burpees
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
Run, 400 meters
3x Cindy
Run, 400 meters
—
Squat Clean + Jerk
2×2+2 @ 60%
2×2+2 @ 65%
1×2+1 @ 70%
1×2+1 @ 75%
2×1+1 @ 80%
2×1+1 @ 85%
2×1+1 @ 90%
1×2+1 @ 75%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 squat cleans + 2 jerks until you reach 60%. The lifts at 65% are 2 times of 2 squat cleans + 2 jerks, at 75% are 1 time of 2 squat cleans + 1 jerk. Focus on a fast drive under the barbell, a solid deep squat position, and technical jerks. Prefer to go with split jerks and work on explosiveness and technique, make sure you achieve smooth rebounding on the shoulders. Go with single reps of squat cleans, rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
—
Conditioning
A. AMRAP 8 Minutes of
8 strict handstand push-ups
12 deadlifts 102/70kg – 225/155lb
Rest 4 minutes
B. AMRAP 8 Minutes of
12 kipping handstand push-ups
8 deadlifts 143/91kg – 315/200lb
Notes
Try to achieve maximum performance in each portion. Move steadily in each AMRAP and increase your pace as you reach the finish. Idealy go each exercise unbroken (touch & go deadlifts) with smooth transitions between that will allow you to do that. Alternatively, break each round into a big and a smaller set with short to minimum rest between. If deadlifts feel to heavy don’t hesitate to go with single reps if you realise that you rest too long between sets.
Options
Strict → kipping handstand push-ups
*Go with kipping if you can’t perform at least 8 strict reps while fresh
143/91kg – 315/200lb → 125/83kg – 275/185lb
—
Accessory Work
A. Double dumbbell incline bench press 25/15kg – 55/35lb
4 sets of 8-10 reps
Rest 90 seconds between sets
B. 3 rounds
6 each side double kettlebell alternating cossack squats 20/12kg – 44/26lb
8 push ups on kettlebells
12 double kettlebell snatches
Rest 90 seconds between
Options
25/15kg – 55/35lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/20lb
20/12kg – 44/26lb → 16/8kg – 35/18lb
—
Strength Stamina
Clean & Jerks
15 reps @ 75% of Max Power Clean
12 reps @ 80%
9 reps @ 85%
Notes
Go with single lifts, make sure you maintain a solid tempo and take minimum rest between repetitions. The more efficiently you are able to keep the tempo between heavier lifts equal to this of lighter lifts the better your performance will be.
—
Gymnastics
For form
10.9.8.7.6.5.4.3.2.1 reps of
Strict pull-ups
Strict ring dips
8 single-leg squats
*Vest 9/6kg – 20/14lb
Notes
Focus on proper form and full range of motion. Ideally go each exercise unbroken for as long as proper form allows, alternatively break the high-rep rounds into a big and a smaller set with short rest between that will allow you to move efficiently. Work with the extra weight and discomfort of the vest for hyper adaptations.
Options
Weighted → bodyweight
—
Engine
A. Run, 10 minutes @ easy pace
B. 4 sets of
Run, 1200 meters @ 3’40”-4’20”/km
Rest 3 minutes between
Notes
Warm up running 10 minutes prior to the main session and cool down for 5 minutes afterwards at a comfortable pace of your choice. The 1200 meters is a distance that can easily gas you out and leave you out of breath. Make sure you select a pace manageable enough to increase in each set or maintain for the whole volume of 4 sets.
Options
1200 → 1000 → 800 meters @ 3’45”-4”30”/km
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
30 calories, Assault bike
20 burpees
10 calories, Assault bike
—
Hang Power Snatch
2×2 @ 70%
2×2 @ 75%
2×1 @ 80%
5×1 @ 85%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve pulling power and hang position. Focus on a powerful pull, a solid receiving position and smooth rebounding on the hang. Rest no less than 90 seconds between sets.
—
Hang Power Clean
2×2 @ 70%
1×2 @ 75%
1×2 @ 80%
3×1 @ 85%
1×5 @ 70%
Notes
Same as with the snatch. Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve pulling power and hang position. Focus on a powerful pull, a solid receiving position and smooth rebounding on the hang. Rest no less than 90 seconds between sets.
—
Conditioning
A. For time
30 chest to bar pull-ups
30 snatches 61/43kg – 135/95lb
30 chest to bar pull-ups
Cap: 8 minutes
Rest 6 minutes
B. For time
15 bar muscle-ups
15 snatches 83/57kg – 185/125lb
15 bar muscle-ups
Cap: 8 minutes
Notes
Try to achieve maximum performance in each portion. The strategy is to pace the first set of gymnastics, move steadily on the snatches and push the last set of gymnastics hard. So if you are comfortable with chest to bar pull-ups/bar muscle ups go the first set unbroken, then continue with single lifts of snatches at a fast steady tempo and finish each portion by going the last set of chest to bar pull-ups/bar muscle ups unbroken for as long as you can. If you are not comfortable, prefer to break the first set of gymnastics break into a big and 1-2 smaller sets with short to minimum rest between.
Options
Chest to bar pull-ups → pull-ups
*Go with pull-ups if you can’t perform at least 15 unbroken chest to bar pull-ups while fresh
61/43kg – 135/95lb → 52/37kg – 115/80lb
Bar muscle-ups → chest to bar pull-ups
*Go with chest pull-ups if you can’t perform at least 8 unbroken reps of muscle-ups while fresh
83/57kg – 185/125lb → 70/47kg – 155/105lb
—
Accessory Work – Core strength
A. 4 sets of
15 double dumbbell step-overs 15/10kg – 35/20lb, 60/50cm – 24/20”
10 double dumbbell push presses
8 double dumbbell incline bench rows
Rest 90 seconds between sets
B. 3 set of
15 GHD sit-ups
20 arch rocks on the floor
Max time, Weighted GHD hollow hold 10/5kg – 25/15lb
Rest as needed between sets
Options
15/10kg – 35/20lb → 10/5kg – 20/10lb
Weighted GHD hollow → bodyweight GHD hollow → hollow hold on the floor
—
Front Squat
2×2 @ 80%
3×1 @ 85%
3×1 @ 90%
Notes
Build up with sets of 2-3 reps until you reach 80%. Improve strength and stability. Focus on a solid front rack position. Rest no less than 90 seconds between sets.
—
Gymnastics
A. For form
100 double-unders
18 deficit handstand push-ups* 10/5cm – 4/2”
30 meters, Handstand walk
Rest 3 minutes
B. For form
100 double-unders
15 deficit handstand push-ups* 15/10cm – 6/4”
30 meters, Handstand walk
Rest 3 minutes
C. For form
100 double-unders
12 deficit handstand push-ups* 20/15cm – 8/6”
30 meters, Handstand walk
Notes
Focus on proper form and quality of movements. Go the double-unders unbroken for as long as possible, if you break take minimum rest and immediately continue with the remaining reps. Ideally go the deficit handstand push-ups, reps decrease-height increases in each portion, unbroken for as long as you can breaking 2-3 reps before you feel like reaching muscle failure, alternatively, break from the start into a big and a smaller set with short rest between. Lastly, break the handstand walk into 10-meter unbroken distances move fast with quick long steps. *Kick hard with your legs to assist your upper body. Use plates to create deficit.
Options
30 → 20 → 10 meters of
Handstand walk → 5 wall-walks
*Go with wall-walks if you can’t perform at least 2,5 unbroken meters of handstand walk
—
Engine
4 sets of
AMRAP 7 Minutes of
Row, 14/12 calories
12 burpees over rower – lateral
Rest 3 minutes betweens sets
Notes
Each set is a 7-minute AMRAP, try to achieve high, equal performance in all sets. Row at a fast yet sustainable pace 1300+ for men/950+ for women, then go straight to the burpees where you keep a steady tempo. Focus on steady pace throughout the session and work on fast transitions between exercises.
Mindset
Doing what is right differs from doing what is easy.
If you want to succeed, avoid taking the easy road…
Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
5.10.15.10.5 calories of
Assault bike
Row
—
Squat Snatch
1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
2×1 @ 85%
4×1 @ 90%
Notes
Warm up with an empty barbell and progressively increase weight until you reach 60%. Improve power and stability. Focus on a fast drive under the barbell and a solid overhead position. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
—
Snatch Pull
2×3 @ 95% of Max Squat Snatch
2×3 @ 100%
Notes
Continue to the snatch pulls from where you left the squat snatches. Improve starting pull strength and focus on proper lifting angles. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
—
Conditioning
For time
Bike-erg, 1500 meters
Then
5 rounds of
12 box jump-overs 60/50cm – 24/20”
8 single arm dumbbell snatches 30/20kg – 65/45lb
Cap: 15 minutes
Notes
Work on the bike-erg at 1:45.0-1:50.0/km for men, 1:57.0-2:04.0/km for women, then go for 5 rounds at a fast, solid tempo. Move smoothly on the box jump-overs, ideally work on touch and go reps, alternatively go with step-downs. The dumbbell snatches are alternating, focus on dumbbell movement mechanics and go with mid-air transitions for extra speed.
Options
Bike-erg → 3000m row
30/20kg – 65/45lb → 22,5/15kg – 50/35lb
—
Accessory Work
A. 2.4.6.8.6.4.2
Double dumbbell reverse lunges 22,5/15kg – 50/35lb
Double dumbbell single leg deadlifts
10 meters, Front rack carry between rounds
B. 4 sets of
8 single-arm dumbbell squat snatch 22,5/15kg – 50/35lb
12 kneeling crush grip dumbbell overhead presses
Rest 90 seconds between sets
Options
22,5/15kg – 50/35lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/20lb
—
Push Press
2×2 @ 60%
2×2 @ 70%
1×2 @ 75%
1×2 @ 80%
3×2 @ 85%
1×5 @ 65%
Notes
Warm up with an empty barbell and continue with sets of 3-4 reps progressively increasing weight until you reach 60%. Activate your legs and hips to create momentum and finish the movement using your shoulders. Focus on smooth rebounding on the shoulders (prefer to not go touch & go). Rest 90 seconds between sets.
—
Strength/Gymnastics
For form
21.18.15.12.9.6.3 reps of
Deadlifts @ 83/61kg – 185/135lb
15 GHD sit-ups
Notes
Focus on proper form and movement mechanics. Go the deadlifts unbroken with touch & go for as long as proper form allows, if you break take short rest and continue in the same fashion. Perform smooth transitions between exercises that will allow you to have quality.
Options
GHD sit-ups → toes to rings
—
Engine
A1. Row 4 Minutes @ easy pace
A2. Row 2 Minutes @ 2km PR pace + 10 seconds
B. Row 5000 meters
Rate 22 strokes/minute
Pace 2km PR pace + 15 seconds
Notes
Row 4 minutes at an easy pace and continue with 2 minutes at 2km PR pace + 10 seconds as priming for the main session. In the main session focus on consistency and rowing form & technique. The goal is to successfully maintain steady 22 strokes and a pace at 2km PR pace + 15 seconds for the 5000-meter distance. Row 3 minutes at super light pressure after the main session to cool down.
Activation
A. Mobility flow
B. Resistance bands
C. Warm-up
3 rounds of
Run, 300 meters
20 seconds, Hollow hold
15 arch rocks
10 down-ups
—
Squat Clean + Jerk
2×3+2 @ 50%
2×2+2 @ 60%
1×2+1 @ 65%
1×2+1 @ 70%
2×1+1 @ 80%
2×1+1 @ 90%
Notes
Warm up with an empty barbell and progressively increase weight with sets of 2 squat cleans + 2 jerks until you reach 50%. The lifts at 65% are 1 time of 2 squat cleans + 1 jerk, at 80% are 2 times of 1 squat clean + 1 jerk. Focus on a fast drive under the barbell, a solid deep squat position, and technical jerks. Prefer to go with split jerks and work on explosiveness and technique. Go with single reps of squat cleans, rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
—
Clean Pull
2×3 @ 95% of Max Squat Clean
2×3 @ 100%
Notes
Continue to the clean pulls from where you left the squat clean & jerks. Improve starting pull strength and focus on proper lifting angles. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
—
Conditioning
For time
30 double-unders
10 toes to bar
3 overhead squats 61/43kg – 135/95lb
30 double-unders
10 toes to bar
6 overhead squats 61/43kg – 135/95lb
30 double-unders
10 toes to bar
9 overhead squats 61/43kg – 135/95lb
30 double-unders
10 toes to bar
12 overhead squats 61/43kg – 135/95lb
30 double-unders
10 toes to bar
15 overhead squats 61/43kg – 135/95lb
Cap: 15 minutes
Notes
The goal is to be consistent on the overhead squats throughout the session. You have to be able to push efficiently and unbroken throughout the total volume under metabolic fatigue developed by the double-unders and the toes to bar. Go each exercise unbroken, perform fast transitions between exercises yet take a breath before overhead squats to ensure unbroken sets with focus on a solid overhead position.
Options
61/43kg – 135/95lb → 52/37kg – 115/80lb
—
Accessory Work
A. Double kettlebell turkish get up
Build up to 3 reps, As heavy as proper form allows
Rest as needed between sets
B. 4 sets of
8 kettlebell horn grip bicep curls 20/12kg – 44/26lb
12 tall kneeling kettlebell tricep extensions
Rest 60 seconds between sets
Options
20/12kg – 44/26lb → 16/8kg – 35/18lb
—
Back Squat
1×5 @ 70%
1×2 @ 75%
1×5 @ 70%
1×2 @ 80%
1×5 @ 70%
1×2 @ 85%
1×5 @ 70%
1×1 @ 90%
1×5 @ 70%
1×1 @ 95%
Notes
Build up with sets of 5 reps until your each 70%. Alternate between 5-rep sets at a standard 70% percentage and singles or double at increasing percentages. Focus on steady tempo at the high-rep sets and solid lifts at the increasing reps. Rest no less than 90 seconds between sets.
—
Max Effort
For time
15 ring muscle-ups
10 bar-facing burpees over
5 squat snatches 83/57kg – 185/125lb
Cap: 5 minutes
Notes
Give it all you got from the start. If your are comfortable with ring muscle-ups go for an unbroken set, if not break into a big and a smaller set with minimum rest between, then go straight to the bar-facing burpees over with focus on breathing well. Before you start lifting catch a breath and go for 5 solid single reps at the fastest possible tempo which can ensure successfully made lifts. Don’t hesitate to reach your limits on the snatch and risk a failed attempt, after all this is what training is all about!
Options
Ring muscle-ups → 20 toes to rings
83/57kg – 185/125lb → 61/43kg – 135/95lb
—
Engine – Running
A. 2000 meters @ easy pace
B. 1000 meters @ 5’00”-5’40”/km
1000 meters @ easy pace
1000 meters @ 4’30”-5’20”/km
1000 meters @ easy pace
1000 meters @ 4’00”-5’00”/km
1000 meters @ easy pace
1000 meters @ 3’30”-4’40”/km
Notes
This is a total distance of 9000 meters. Run 2000 meters at an easy pace as warm up. In the main session, use the easy pace portions to regulate your breathing and reorganise your pace, try to reach the given pace of each “fast” portion as quickly as possible.
Options
1000 meters @ 5’00”-5’40”/km
1000 meters @ easy pace
800 meters @ 4’30”-5’20”/km
1000 meters @ easy pace
600 meters @ 4’00”-5’00”/km
1000 meters @ easy pace
400 meters @ 3’30”-4’40”/km