Activation
A. Mobility flow
B. Resistance bands
C. Cardio
5.10.15.10.5 reps of
Burpees
Ski-erg, Calories
—
Hang Power Snatch (below knees)
3×3 @ 60%
2×2 @ 70%
2×1 @ 75%
1×1 @ 80%
5×1 @ 85%
Warm up
3 sets of
3 snatch high pulls + 3 hang power snatches + 3 half squat snatch balances @ 20/15kg barbell
Then,
Sets of 2 hang power snatches until 60%.
Goal
Work on explosiveness and confidence on the hang position. The position of the barbell is 10cm below the knees. Rest no less than 90 seconds between sets.
Movements
First deadlift the barbell to hip height and then drive it just below your knees, focus on an explosive pull and a solid receiving position. Make sure you drive smoothly and under control the barbell back to the hip crease. Avoid spending time under tension holding the barbell at the hang position. Reposition swiftly and continue to the next rep.
—
Snatch High Pull from Hang (below knees)
2×3 @ 85%
2×3 @ 90%
2×3 @ 95%
Warm up
Continue from the percentage you left the hang power snatch.
Goal
Improve technique and weightlifting angles. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
Movements
Focus on a controlled pull until the barbell is 10cm below the knees, shortly pause at that height and continue the pull increasing speed and extending your body until the barbell is as high as possible. Drive every time the barbell to the below-knees position and keep it close to your body’s vertical line.
—
Conditioning
A. For time
3 rounds of
27 wall-balls 9/6kg – 20/14lb.
21 toes to bar
Cap: 7 minutes
Rest 3 minutes
B. For time
3 rounds of
21 handstand push-ups
15 hang power cleans 50/37kg – 115/80lb.
Cap: 7 minutes
Rest 3 minutes
C. For time
3 rounds of
15 bar-facing burpees over
9 thrusters 50/37kg – 115/80lb.
Cap: 7 minutes
Warm up
21 shoulder taps
18 knees to elbows
15 hand release push-ups
12 hang power cleans 20/15kg barbell
9 handstand push-ups
12 thrusters 20/15kg barbell
15 toes to bar
18 bar-facing burpees
21 wall-balls
Goal
Try to achieve high performance in each part. Move steadily through the 1st & 2nd round of each part and push the last round hard.
Movements
In part A try to go the wall-balls unbroken and break the toes to bar of the first 2 rounds into a big and a smaller set with minimum rest between, try to go the last round unbroken. In part B, ideally, try to go each exercise unbroken for as long as you can, alternatively break into a big and a smaller set. In part C try to go the thrusters unbroken and move steadily on the bar facing burpees over at a sustainable pace.
Options
50/37kg – 115/80lb. —> 43/30kg – 95/75lb.
—
Accessory Work – Core Strength
A. 4 sets of
6 single-arm dumbbell squat cleans 30/22,5kg – 65/50lb.
8 dumbbell front rack squats
6 single-arm shoulder to overhead
Rest 60 seconds between sets
*switch arms with each set
B. 3 supersets of
5 barbell bent-over rows 70/43kg – 155/95lb.
10 double dumbbell high pulls 22,5/15kg – 50/35lb.
Rest 60-90 seconds between sets
C. Every Minute On the Minute for 9 minutes
1st: 30 single leg jack knives
2nd: 15 leg raises
3rd: Max time, 1 attempt L-sit hold on the ground
Options
A. 30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.
B. 70/43kg – 155/95lb. —> 52/34kg – 115/75lb.
22,5/15kg – 50/35lb. —> 15/10kg – 35/25lb.
—
Back Squat
ΕΜΟΜ 10 Minutes of
5 reps @ 60%
Warm up
Sets 4-5 reps until you reach 60%.
Goal
Improve form and consistency. Go with a set of 5 repetitions every minute for 10 minutes (50 reps total)
Movements
Focus on a straight back, slow controlled descents and fast explosive ascents at a steady tempo.
—
Gymnastics Skill
Practice slalom handstand walk
Goal & Movements
Work for 10-15 minutes on slalom handstand walk. Mark a 10-meter handstand walk distance and place marks every 2 meters. Ideally, slalom through the marks for an unbroken 20-meter distance back and forth. Alternatively, work on unbroken 10-meter distances.
Options
Practice regular handstand walk
—
Gymnastics Pull Strength
A. For form
5 sets of
Max strict pull-ups with vest 9/6kg – 20/14lb.
Rest as needed between sets
Rest 3 minutes
B. For form
5 sets of
2 touch and go leg-less rope climbs 4,6 meters – 15ft.
Rest as needed between sets
Warm up
Shoulder mobility
Then,
2 rounds of
4 strict pull-ups + 20 seconds chin up hold
30 seconds, Hollow hold
4 rope pull-ups
Goal & Movements
Focus on proper form and full range of motion. In part A push yourself to perform as many reps as you can in each set, take adequate rest between sets (> 90 seconds) in order to effectively perform the sets. In part B move fast on the rope with coordinated leg movements, kicks or kipping, to assist your upper body. Ascend, descend and instantly touch the ground (< 1 second) then start ascending again for the 2nd consecutive rep.
Options
Vest —> bodyweight
Leg-less —> regular rope climbs
—
Engine
4 sets of
AMRAP 6 Minutes of
Bike-erg, 600/500 meters
75 double-unders
30/23 calories, Ski-erg
75 double-unders
Max distance, Bike-erg
Rest 3 minutes between sets
Goal & pace
Try to have high performance in each set by achieving each time the distance of the 1st set. Move fast through the ergometers and the double-unders. Be explosive on the bike and the ski and go the double-unders unbroken for as long as you can. On the bike-erg max distance maintain a progressively increased pace. Once you get on the bike try to regulate your breathing and increase your pace as you recover.
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
Run, 800 meters @ easy pace
Row, 800 meters @ moderate pace
Run, 400 meters @ fast pace
Row, 200 meters @ very fast pace
—
Hang Power Clean (below knees)
2×3 @ 50%
2×3 @ 60%
2×2 @ 70%
1×1 @ 75%
5×1 @ 80%
Warm up
3 sets of
3 clean pull + 3 hang power cleans + 3 half squat position pauses 2” @ 20/15kg barbell
Then,
Sets of 2 hang power cleans until 50%.
Goal
Work on explosiveness and confidence on the hang position. The position of the barbell is 10cm below the knees. Rest no less than 90 seconds between sets.
Movements
First deadlift the barbell to hip height and then drive it just below your knees, focus on an explosive pull and a solid receiving position. Make sure you drive smoothly and under control the barbell back to the hip crease. Avoid spending time under tension holding the barbell at the hang position. Reposition swiftly and continue to the next rep.
—
Clean Pull from Hang (below knees)
2×3 @ 80%
2×3 @ 90%
2×3 @ 100%
Warm up
Continue from the percentage you left the hang power clean.
Goal
Improve technique and weightlifting angles. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
Movements
Focus on a controlled pull until the barbell is 10cm below the knees. Shortly pause at that height and continue the pull by increasing speed and extending your body until you finish the movement with an explosive shoulder shrug. Drive every time the barbell to the below-knees position and keep it close to your body’s vertical line.
—
Conditioning
For time
Bike-erg, 800 meters
Then
21 power snatches 43/30kg
21 box-jumps 61/50cm – 24/20”
Then
Bike-erg, 800 meters
Then
3 rounds of
7 power snatches 61/43kg – 135/95lb.
7 box-jumps 76/61cm – 30/24”
Cap: 15 minutes
Warm up
Bike-erg, 1000 meters @ easy pace
Then,
Build up to 61/43kg – 135/95lb. of power snatch
then
6.8.10 reps of
Power snatches 20/15kg barbell
Box step-ups
Goal & Movements
Maintain a fast steady pace on the bike that will allow you to move efficiently on the exercises. Ideally, go the lightweight snatches unbroken and maintain a sustainable pace on the box-jumps. Prefer to use touch and go technique on both exercises. Alternatively, break the snatches into a big and no more than 2-3 manageable sets with short to minimum rest between. The heavyweight snatches are broken into rounds and this allows you to go each round unbroken. If this is not possible, start each round with solid single lifts and, if you feel confident enough, try to finish with a touch and go set.
Options
61/43kg – 135/95lb. —> 52/37kg – 115/80lb.
—
Accessory Work
A. 10.8.6.4.2 reps of
Strict pull-ups
Max reps, Shoulder presses 10/5kg – 22,5/10lb.
Rest 90 seconds between sets
B. For form
100 triple-unders
Every break 5 double kettlebell deadlifts + 4 double kettlebell hang power clean + 3 double kettlebell shoulder to overhead 24/16kg – 53/35lb.
Options
10/5kg – 22,5/10lb. —> 5/2,5kg – 10/5lb.
Triple-unders —> x2 double-unders
24/16kg – 53/35lb. —> 16/12kg – 35/26lb.
—
Barbell Cycling
A. For form
3 rounds of
3 squat cleans 61/43kg – 135/95lb.
5 thrusters 61/43kg – 135/95lb.
7 clean & jerks 61/43kg – 135/95lb.
Rest 3 minutes
B. For form
6 rounds of
3 squat cleans 43/30kg – 95/65lb.
5 thrusters 43/30kg – 95/65lb.
7 clean & jerks 43/30kg – 95/65lb.
Warm up
3 sets of
2 clean pull + 2 hang power cleans + 2 hang squat clean + 2 jerk + 2 thruster @ 20/15kg barbell
Then,
Sets of 1 squat clean + 1 thruster + 1 cleans until 61/43kg – 135/95lb.
Goal & Movements
The goal is to move steadily and efficiently with the barbell. Focus on technique and try to move throughout the session at a steady sustainable tempo. Go the squat cleans with single lifts and minimum rest between lifts, after your complete the last squat clean immediately continue with the thrusters and try to complete them unbroken. Ideally go the clean & jerk unbroken with power cleans and touch & go technique on both ground and shoulders, alternatively, go with single lifts with minimum rest between.
—
Engine – Running
8 sets of
500 meters @ 1’40”-2’00” or 3’20”-4’00”/km
Rest 2 minutes between
Warm up
15 minutes @ easy pace
Then,
20 meters of
Front swings
Side cross swings
Front leg raise toe taps
Then,
3 x 50 meters sprints.
Goal & Pace
Work at a pace within 93-97% of your Vo2max and try to keep it steady throughout the 10 sets.
Cool down
10 minutes @ very easy pace
Options
8 —> 6 sets of
Run, 500 meters @ 1’40”-2’00” or 3’20”-4’00”/km
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
10.20.30.40 reps of
Double-unders
5.10.15.20 calories of
Assault or Echo bike
—
Squat Snatch
2×2 @ 60%
2×2 @ 70%
2×2 @ 75%
4×1 @ 80%
Warm up
2 sets of
3 snatch high pulls + 3 hang power snatches + 3 overhead squats + 3 squat snatches @ 20/15kg barbell
Then,
Sets of 2 squat snatches until 60%.
Goal
Improve explosiveness and stability. Rest no less than 90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.
—
Snatch Pull from floor to knees (2” pause)
3×2 @ 90% of Max Squat Snatch
3×2 @ 100%
Warm up
Continue to the snatch pulls from where you left the squat snatches.
Goal
Work on starting pull. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
Movements
Focus on a slow, strong starting pull until the barbell is at knee height. Once you reach this position pause for 2 seconds, maintain your stance solid and perfect and then drive the barbell slowly back to the ground.
—
Conditioning
2 sets of
AMRAP 7 Minutes of
Buy in: Row, 30/23 calories
Then
1.2.3..etc reps of
Rope climbs 4,6m – 15ft
2.4.6..etc reps of
Double dumbbell devils press 22,5/15kg – 50/35lb.
Rest 3 minutes between sets
Warm up
50 calories, Row @ easy pace
Then,
6.7.8 reps of
Rope pull-ups
Down-ups
American swings 20/12kg – 44/26lb.
Goal & Movements
Try to achieve high performance in each set. Push explosively through the calories on the rower yet at a pace that will allow you to perform efficiently the exercises of the couplet. Move fast on the rope finding solid footings to squat and assist your upper body, descend smoothly by sliding down and jumping on the ground. On the devils presses maintain a steady sustainable pace throughout the session. The transitions will make the difference, as reps with each round increase make sure you control the time you rest between exercises.
Options
22,5/15kg – 50/35lb. —> 15/10kg – 35/25lb.
—
Accessory Work – Core strength
A. 4 sets of
10 double kettlebell deadlifts 24/16kg – 53/35lb.
20 meter, Double kettlebell front rack carry
10 double kettlebell gorilla rows
Rest 60-90 seconds between
B. 3 rounds of
20 crunches
18 arch rocks
16 V sit-ups
14 back extensions
12 strict toes to bar
10 windshield wipers
Options
24/16kg – 53/35lb. —> 16/12kg – 35/26lb.
—
Back Squat
1×5 @ 65%
1×4 @ 75%
1×3 @ 80%
4×2 @ 85%
Warm up
Sets of 3-4 reps until you reach 65%.
Goal
Improve form. Rest no less than 90 seconds between sets.
Movements
Focus on a straight back and slow controlled squats at a steady tempo.
—
Gymnastics Press Stamina
For form
10 strict deficit handstand push-ups 20/10cm – 8/4”
20 strict deficit handstand push-ups 10/5cm – 4/2”
30 strict handstand push-ups
Warm up
6.8.10 reps of
Shoulder taps
Hand release push-ups
30 seconds, Handstand hold
Goal & Movements
Focus on control and full range of motion. Go unbroken for as long as proper form allows, always break 2-3 reps before you feel like reaching muscle failure.
Options
Deficit —> regular strict handstand push-ups
*Go with regular or shorter height of deficit if you can’t perform at least 5 unbroken reps in each height while fresh.
—
Engine
12 sets of
AMRAP 90 Seconds of
8 bar-facing burpees over*
Max calories, Assault or Echo bike
Rest 30 seconds between sets
*Add 2 reps of burpees in every 2nd set
Goal & Movements
Try to achieve high performance in each set. *In each 2nd set add 2 reps to the bar-facing burpees over e.g. 8.8.10.10.12.12.14.14.16.16.18.18 reps. Maintain a steady sustainable pace on both exercises throughout each round and the whole session. You will see your calories dropping with each round but your effort and performance should remain high.
Mindset
Little by little, a little becomes a lot.
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. Cardio
Ski-erg, 400 meters @ easy pace
10 bar-facing burpees with step-up
Ski-erg, 200 meters @ modarate pace
10 bar-facing burpees without step-up
—
Squat Clean
2×2 @ 60%
2×2 @ 70%
2×2 @ 75%
4×1 @ 80%
Warm up
2 sets of
3 clean pulls + 3 hang power cleans + 3 hang squat cleans @ 20/15kg barbell
Then,
Sets of 2 squat cleans until 60%.
Goal
Improve explosiveness and technique. Rest no less than 60-90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.
—
Clean Pull
3×2 @ 85% of Max Squat Clean
2×2 @ 90%
2×1 @ 95%
Warm up
Continue from the percentage that you left the squat clean.
Goal
Improve strength. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
Movements
Focus on a controlled pull until the barbell is over the knees, then increase speed and finish with an explosive shoulder shrug.
—
Conditioning
For time
100 double-unders
18 ring muscle-ups
100 double-unders
12 overhead squats 83/61kg – 185/135lb.
100 double-unders
9 ring muscle-ups
100 double-unders
6 overhead squats 83/61kg – 185/135lb.
Cap: 20 minutes
Warm up
Build up to 83/61kg – 185/135lb. of overhead squat
Then,
2 rounds of
20 double-unders
8 ring dips
20 double-unders
4 ring pull-ups
20 double-Unders
2 overhead squats
Goal & Movements
Go the double-unders unbroken for as long as you can, if you break take a short breath and immediately continue with the remaining reps. Prefer to break the high-rep round of muscle ups into a big and 1-2 smaller sets with minimum rest between. Ideally, go the other rounds unbroken, if this is not possible break the round of 12 reps as well, yet make sure you perform even faster transitions between rounds and exercises. The goal is to go the overhead squats steadily and unbroken. If you are comfortable with barbells squat snatch, if not prefer to clean and then drive the barbell overhead either with a jerk, a back jerk or a snatch balance. Find a solid overhead position and go for controlled overhead squats.
Options
Ring muscle-ups —> chest to bar pull-ups
*Go with chest. To bar pull-ups if you can’t perform at least 8 unbroken muscle-ups while fresh
83/61kg – 185/135lb. —> 61/43kg – 135/95lb.
—
Accessory Work
A. Double dumbbell Bulgarian split squats
4 sets of 10 reps each leg 15/10kg – 35/22,5lb.
Rest 60-90 seconds between sets
B. For form
6.8.10.12 reps of
Goblet alternating single-leg squats 24/16kg – 53/35lb.
Single-arm kettlebell snatches
Kettlebell windmills*
*half reps of each round right arm, half left arm
Options
15/10kg – 35/22,5lb. —> 10/5kg – 22,5/10lb.
24/16kg – 53/35lb. —> 16/12kg – 35/26lb.
—
Strength/Gymnastics
For form
2 rounds of
20 chest to bar pull-ups
20 meters, Handstand walk
20 meters, Double kettlebell front rack lunges 24/16kg – 53/35lb.
Then
2 rounds of
10 bar muscle-ups
10 meters, Handstand walk
10 meters, Double kettlebell overhead lunges 24/16kg – 53/35lb.
Warm up
2 rounds of
8 inverted rows
8 hand release push-ups
6 goblet lunges*
6 kipping pull-ups
4 single-arm kettlebell push presses*
4 single-arm kettlebell overhead lunges*
*20/12kg – 44/26lb.
Goal & Movements
Ideally go the gymnastic exercises unbroken and break the handstand walk and the front rack/overhead lunges into 10-meter unbroken distances. Alternatively, break the gymnastic exercises into a big and a smaller set with short to minimum rest between and the overhead lunges into 5-meter unbroken distances.
Options
20 meters, Handstand walk —> 6 wall-walks
10 meters, Handstand walk —> 3 wall-walks
*Go with wall-walks if you can’t perform at least 5 unbroken meters of hs walk while fresh
Chest to bar pull-ups —> pull-ups
**Go with pull-ups if you cant perform at least 10 unbroken chest to bar pull-up while fresh
24/16kg – 53/35lb. —> 20/12kg – 44/26lb.
—
Engine – Rowing
A. 3 sets of
Row, 1500 meters @ 22 strokes/minute
Rest 2 minutes between sets
Pace: 2km PR pace +16 seconds
Rest 5 minutes
B. 2 sets of
Row, 600 meters @ free rate
Rest 1 minute between sets
Pace: 2km PR pace + 7 seconds
Warm up
800 meters @ easy pace
Goal
The session consists of 2 portions, in each portion you have to maintain a certain pace and stroke rate and be consistent throughout. Make sure you primarily keep steady strokes and then achieve the prescribed time/distance pace. In the second portion strokes are free; find the optimal stroke rate for you considering that more strokes mean higher heart rate and less strokes mean more powerful pulls. Start with fewer strokes and increase progressively.
Cool down
800 meters @ easy pace
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
9.12.15 calories of
Assault or Echo bike
Run, 400 meters
—
Jerk from blocks
3×5 @ 60%
3×3 @ 70%
3×1 @ 80%
Warm up
3-4 sets of
4 presses + 3 push presses + 2 jerks @ 20/15kg barbell
Then,
Sets of 3 jerks until 60%.
Goal
Use blocks to receive and drop the barbell after each lift in order to explicitly focus on technique and explosiveness. Prefer to work on the technique of split jerk. Rest no less than 60 seconds between sets.
Movements
Focus on an explosive push and a fast drive under the barbell. Work on the position of the feet on the split jerk and focus on a deep receiving position.
—
Shoulders Press
5×6 @ 65%
Warm up
3×8 shoulders presses @ 20/15kg barbell
Then,
Sets of 4 reps until 65%.
Goal
Improve strength. Rest no less than 60 seconds between sets.
Movements
Keep your legs and hips straight and still and focus on using only your shoulders to push the barbell overhead.
—
Conditioning
A. AMRAP 6 Minutes of
12/8 calories, Ski-erg
4 front squats 70/52kg – 155/115lb.
Immediately into
B. 4 Minutes to find
1 RM Power Clean
Warm up
Build up to about 90% of your 1 RM power clean + 2 front squats
Then,
3 rounds of
8/5 calories, Ski-erg @ fast pace
5 goblet squats 24/16kg – 53/35lb.
Goal
The goal is to put maximum effort in the AMRAP part of the session and still manage to achieve a heavy lift as close to your PB as possible.
Movements
Move steadily through the biggest part of the session, 4+ minutes, and then push harder by shortening your transitions. Go the ski at a fast yet manageable pace and go for unbroken sets of front squats, perform smooth transitions that will allow you be efficient in both exercises. Once you complete the AMRAP you have 6 minutes to find a 1RM power clean.
—
Accessory Work
A. 4 sets of
6 single-arm dumbbell push presses 30/22,5kg – 65/50lb.
7 dumbbell overhead squats
8 dumbbell step-over box (carry anyhow)
Rest 60-90 seconds between sets
*switch arms with each set
B. 4 supersets of
8 double dumbbell bicep curls 15/10kg – 35/22,5lb.
12 tricep extensions with long band
Rest 60 seconds between
Options
30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.
15/10kg – 35/22,5lb. —> 10/5kg – 22,5/10lb.
—
Strongman
A. Yoke carry
Build to a heavy 10-meter unbroken distance
B. For time
50 meters, Yoke carry*
Warm up
2×10 meter distances @ empty yoke
Goal
This workout consists of 2 parts. In part A find the heaviest load which you can carry for 10 unbroken meters. In part B reduce the max carried weight by 40/20kg – 95/45lb. and try to complete 50 meters (broken into 10-meter distances back and forth) as fast as you can.
Movements
Progressively increase weight on the yoke as you carry it for 5-meter unbroken distances. Once you reach a heavy load, attempt a 10-meter unbroken distance and continue in this fashion until you fail to complete the distance unbroken.
—
Max Effort
For time
Run, 400 meters
Then
8.6.4.2 reps of
Power snatches 61/43kg – 135/95lb.
Bar-facing burpees over
Cap: 5 minutes
Warm up
Build up to 61/43kg – 135/95lb. of power snatch
Then,
200 meters, Run @ easy pace
Then,
1.2.3 reps of
Power snatches
2.3.4
Bar-facing burpees over
200 meters, Run @ fast pace
Goal & Movements
Run at a fast pace (use an assault bike or run outdoors), then go straight to the couplet. The descending reps give you the psychological advantage, ideally, try to go the snatches unbroken with touch and go technique and maintain a steady pace on the burpees throughout the session. Alternatively, go the snatches with solid single lifts at a fast tempo.
—
Engine – Running
2000 meters @ easy pace
1000 meters @ 4’40”-5’40”/km
1000 meters @ easy pace
1000 meters @ 4’20”-5’20”/km
1000 meters @ easy pace
1000 meters @ 4’00”-5’00”/km
Goal & Pace
Run a total distance of 7000 meters in which the pace alternates between easy pace and given pace (progressively increased). Use the easy pace distance to regulate your breathing and select a pace within the given time frames that you will able to efficiently increase with each distance.
Cool down
5 minutes @ jogging
Options
1000 —> 800 —> 600 meters @ given paces
Always maintain a 1000-meter easy run between fast portions.