Activation
A. Mobility flow
C. Warm-up
Row, 500 meters
Then,
2 rounds of
15 calories, Ski-erg
10 sit-ups
5 burpees
—
Power snatch
2×3 @ 60%
1×2 @ 70%
1×2 @ 75%
5×1 @ 80%
Notes
Work on pulling strength, focus on an explosive shoulder shrug and a solid receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Snatch high pull
5×3 @ 90kg
Notes
Improve technique and explosiveness. Warm up with an empty barbell and continue with the given percentages. Rest no less than 90 seconds between sets, no more than 5 seconds between lifts.
—
Conditioning
4 sets of
For time
30/23 calories, Row
1 round of DT* with dumbbells 22,5/15kg
25 toes to bar
1 round of DT* with dumbbells 22,5/15kg
Rest 90 seconds between sets
Notes
Try to achieve high and steady performance in each set, the 90-second rest will allow you to do so. Move steadily on the rower and prefer to break the toes to bar into no more than 2-3 sets with short to minimum rest between. *DT- 12 deadlifts + 9 hang power cleans + 6 push jerks 22,5/15kg. Ideally go the DT unbroken, if not possible break into 11 deadlifts, 1 + 9 HPC + 6 PJ.
Options
22,5/15 → 17,5/12,5 → 15/10kg
—
Accessory Work
5 rounds of
10 strict pull-ups
12 double dumbbell bench presses 25/15kg
14 GHD hip extensions
Rest 90 seconds between
Options
25/15 → 20/12,5 → 17,5/10kg dumbbell
—
Back squat
2×5 @ 60%
2×3 @ 70%
1×2 @ 75%
1×2 @ 80%
4×2 @ 85%
Notes
Focus on proper angles and movement control. Warm up with sets of 3-4 reps until you reach 60%. Rest no less than 2 minutes between sets.
—
Gymnastics/Core Strength
A. For form
12 strict ring dips
5.4.3.2.1 reps of
Leg-less rope climbs 4,5 meters
B. For form
12 strict chest to bar pull-ups
5.4.3.2.1 reps of
Full deficit strict handstand push-ups*
C. For quality
5 sets of
60 seconds, Elbows plank hold
40 seconds, Arch hold
20 seconds, Hollow rocks
Rest as needed between sets
Notes
A-B. Focus on proper form and full range of motion. Go unbroken for as long as proper form allows, take adequate rest between rounds and exercises. Move fast and efficiently on the rope with coordinated upper & lower body motion, descent smoothly. *Use plates yo create a full deficit height.
Options
A. 12 → 10 → 8 reps of
Strict ring dips → ring push-ups
Leg-less → regular rope climbs
B. 12 → 10 → 8 reps of
Strict chest to bar pul-ups → strict pull-ups
Full deficit → deficit → regular strict handstand push-ups
—
Engine
5 sets of
25/20 calories, Assault bike
25/20 calories, Ski-erg
100 double-unders
25/20 calories, Ski-erg
25/20 calories, Assault bike
Rest 3 minutes betweens sets
Notes
Spend 6-8 minutes on each erg-machine working at an easy pace as a warm-up. Try to achieve high performance throughout the workout, increasing effort with each set. Start strong and move fast yet prefer to pace the calories of the first assault bike and ski, then go the DUs unbroken for as long as possible and push harder reaching near Max effort pace on the second Ski & Assault bike calories. Remember to start explosively the ergometer and get it quickly going.
Options
Ski-erg → row
Activation
A. Mobility flow
C. Warm-up
2 rounds of
Run, 300 meters
15 calories, Assault bike
30 double-unders
15 calories, Ski-erg
—
Squat clean + Jerk
1×3+2 @ 60%
2×2+2 @ 65%
2×2+1 @ 70%
1×2+1 @ 80%
1×1+1 @ 85%
3×1+1 @ 90%
Notes
The lifts at 60% are 1 set of 3 squat cleans + 2 jerks, the lifts at 70% are 1 sets of 2 squat cleans + 1 jerk, … etc. Warm up with an empty barbell, then continue with sets of 2 squat cleans + 2 jerks until you reach 60%. Rest no less than 2 minutes between sets.
—
Clean pull
3×3 @ 90.100.110%
Notes
Once you complete the squat clean + jerk, rest 5 minutes and move straight to the first set. Focus on a solid pull and an explosive shoulder shrug. Perform 3 sets of 3 clean pulls at the given percentages (% of Max squat clean). Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.
—
Conditioning
A. For time
3 rounds of
50 double-unders
15/12 calories, Assault bike
5 cleans 90/55kg
Rest 3 minutes
B. For time
2 rounds of
50 double-unders
15/12 calories, Assault bike
5 cleans 100/60kg
Rest 3 minutes
C. For time
50 double-unders
15/12 calories, Assault bike
5 cleans 110/65kg
Notes
Try to achieve high performance in each portion. Go the DUs unbroken for as long as possible and maintain a fast, steady pace on the bike at 65+ men, 57+ women. Catch your breath before the cleans and perform them either power ot squat, prefer to go with single lifts (drop and go) yet ensure you take short to minimum rest between them.
Options
A. 90/55 → 80/50 → 70/45kg
B. 100/60 → 90/55 → 80/50kg
C. 110/65 → 100/60 → 90/55kg
—
Accessory Work
4 sets of
10 single-arm kettlebell swings 24/16kg
8 single-arm kettlebell snatches
6 single-arm kettlebell overhead squats
*switch arm with each set (1st right, 2nd left, 3rd right, 4th left)
Options
24/16 → 20/12 → 16/8kg kettlebell
—
Barbell Cycling
3 sets of
7 power snatches
7 hang squat snatches
7 overhead squats
Rest 3 minutes betweens sets
Notes
Warm up with an empty barbell and build up to 60% of max power snatch with sets of 3 P.snatches + 3 HS.snatches + 3 OHSQs. Go each set with drop and go power snatches, minimum rest between, and on the last power snatch continue unbroken completing the remaining 14 reps without dropping the bar on the floor. Perform the 1st set at 60% of Max power snatch, the 2nd set at 70% and the 3rd set at 80% of max power snatch.
Options
60.70.80 → 60.65.70% of Max power snatches
—
Complex
5 sets of
12 toes to bar
6 bar muscle-ups
Rest 2 minutes between sets
Notes
Go each set as a complex, focus on proper kipping technique and smooth transitions between the two exercises.
Options
12 → 10 → 8 reps of
Toes to bar
6 → 4 → 2 reps of
Bar muscle-ups → chest to bar pull-ups
—
Skill
Handstand walk over obstacles
Notes
Practice on the handstand walk for 10 minutes. Within a 10-meter distances, use a ramp or plates to create an obstacle course to walk over.
Options
Regular hand stand walk
—
Engine
2 sets* of
Run, 800 meters
Bike-erg, 1000 meters
Run, 400 meters
Bike-erg, 1000 meters
Run, 800 meters
Rest 5 minutes betweens sets
Notes
Warm up for 10 minutes on the bike working at an easy pace before the main session. *Use a vest for the 1st set, then remove the vest and complete the 2nd set free. The 2 sets are in totally different tempos, pace the 1st and try to adapt to the discomfort of the vest, push the 2nd hard since the removal of the vest will make it even easier for you to pick up the pace.
Options
Bike-erg → 1200 meters of Assault bike
Activation
A. Mobility flow
C. Warm-up
3 rounds of
20 calories, Bike-erg
15 squats
10 push-ups
5 burpees
—
Power clean
2×3 @ 60%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
5×1 @ 85%
Notes
Work on pulling strength, focus on an explosive shoulder shrug and a solid receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Shoulders press
2×2 @ 70%
1×2 @ 80%
1×2 @ 85%
3×2 @ 90%
Notes
Work on pushing strength. Use only your upper body leaving your legs tight and stiff while you perform the lifts. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 70%. Rest no less than 90 seconds between sets.
—
Conditioning
3 sets of
21 chest to bar pull-ups
15 bench presses 70/45kg
9 bar muscle-ups
6 snatches 70/45kg
Rest 1:1
Notes
Try to achieve high performance in each set. The 1:1 ratio means that the resting period after each set lasts the same time as the completed set. Go each exercise unbroken for as long as possible with smooth transitions between them and focus on the snatches, try to go unbroken with touch & go technique, if you break switch to drop & go and immediately continue without hesitation.
Options
Chest to bar pull-ups → pull-ups
70/45 → 60/40 → 50/35kg bench press – snatches
Bar muscle-ups → chest to bar pull-ups
—
Accessory Work
Every Minute On the Minute for 10 minutes
Odd: 2 leg-less rope climbs
Even: 10 double dumbbell chest flyess 15/10kg
Options
Leg-less rope climbs → regular rope climbs
15/10 → 12,5/7,5 → 10/5kg dumbbell
—
Back squat
Εvery Μinue Οn the Μinute for 10 Minutes of
Odd: 2 reps @ 70%
Even: 8 reps @ 60%
Notes
Warm up with sets of 4-5 reps until you reach 60% of 1 rep max back squat. Alternate lower volume/higher load reps sets with higher volume/lower load reps sets in EMOM style for 10 minutes. This format will help you effectively focus on both slow and fast muscle fibres.
—
Gymnastics
For form
10 rounds of
2 strict ring muscle-ups
4 strict handstand push-ups
8 weighted GHD sit-ups (med-ball)
Notes
Focus on quality of movements and full range of motion. Go unbroken for as long as proper form allows and perform smooth transitions between exercises.
Options
Strict ring muscle-ups → strict chest to rings pull-ups
Strict handstand push-ups → pike push-ups
—
Core Stamina
6 sets of
30 seconds, Hollow hold
20 seconds, Hollow rocks
10 seconds, Hollow hold
Rest as needed between sets
Notes
Try to go each unbroken. If not then break for 10 seconds after each exercise.
—
Engine
10 sets of
1 minute, Row easy
1 minutes, Row fast (increasing)
Notes
Row 5-10 minutes at a very light pressure as a warm-up. Perform 10 sets alternating 1 minute of easy pace row (2:05-2:15/500m) with 1 minute of fast pace row (1:43-1:57/500m). Easy pace row is your recovery and fast pace row your work. Make sure you don’t lose your technique and form during the “easy row” minutes and slightly increase your pace (within the given time frame) in each next “fast row”minute. The goal performance is 280-305 meters for men, 240-270 meters for women.
Mindset
Every mistake is an opportunity to learn, the same mistake for a second time is a lesson not learned.
*Acknowledge your errors
*Ask yourself what went wrong
*Make a plan to minimise future setbacks
*Create a list of reason why you shouldn’t make that mistake again
Swimming workouts
Activation
A. Mobility flow
C. Warm-up
3 rounds of
30 double-unders
7 burpees
10 calories, Assault bike
4 strict pull-ups
—
Squat snatch
1×3 @ 60%
2×2 @ 65%
2×2 @ 70%
1×2 @ 80%
1×1 @ 85%
3×2 @ 90%
Notes
Work on technique and explosiveness, focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
—
Conditioning
For time
750 meters, Ski-erg
21 bar-facing burpees over
21 clean jerks 60/42,5kg
500 metres, Ski-erg
15 bar-facing burpees over
15 clean jerk 80/55kg
250 meters, Ski-erg
9 bar-facing burpees over
9 clean jerks 100/65kg
Cap: 20 minutes
Notes
The descending reps give you the psychological advantage. Push steadily through the workout keeping a steady pace or ideally increasing your pace on the ski and the burpees as meters/reps decrease. On the clean and jerks prefer to go with single lifts (drop & go) yet make sure you take short equal rest from start to finish. Perform fast transitions from ski to burpees, smooth transition for burpees to lifts and fast transitions from lifts to the ski-erg (ski is where you try to catch your breath and regulate your breathing.
Options
Ski-erg → row
60.80.100 → 60.70.80 → 50.60.70kg
42,5.55.65 → 42,5.47,5.52,5 → 37,5.42,5.47,5kg
—
Accessory Work
5 sets of
15 flying push-ups
10 kettlebell windmills 16/12kg
20 alternating single-leg jackknives
Rest 90 seconds between sets
Options
16/12 → 12/8kg kettlebell
—
Strength/Gymnastics
For form
20 double dumbbell step-ups over 60/50cm – 30/20kg
10 ring muscle-ups
40 meters, Handstand walk
10 devils presses 30/20kg
40 meters, Handstand walk
10 ring muscle-ups
20 double dumbbell step-ups over 60/50cm – 30/20kg
Notes
Focus on proper form and quality of movement. Push steadily through the total volume performing transitions that will allow you to be fast and efficient. Go each exercise unbroken for as long as proper form allows and break the hand stand walk into 10-meter unbroken distances.
Options
30/20 → 25/17,5 → 22,5/15kg dumbbells
10 → 8 → 6 reps of
Ring muscle-ups → chest to rings pull-ups
40 → 30 → 20 meters of
Handstand walk → 4 wall-walks
—
Engine
2 sets of
5 rounds of
Ski-erg, 500 meters
Bike-erg, 1000 meters
Notes
Spend 5 minutes on the ski and 5 minutes on the bike working at an easy pace as warm-up. Go the first set at a moderate pace (sub 2:00 for men , 2:09.0 for women) and increase your pace in the second set (sub 1:55 for men, 2:03.0 for women) yet make sure you can sustain or progressively increase the chosen pace within each set. Spend 5 minutes on the bike working at light pressure as cool-down.
Options
Ski-erg → row
Bike-erg → run 400 meters
Activation
A. Mobility flow
C. Warm-up
Run, 400 meters
Row, 300 meters
Run, 200 meters
Row, 150 meters
—
Hang power snatch
2×3 @ 60%
1×2 @ 70%
1×2 @ 80%
3×1 @ 85%
Notes
Focus on a solid, secure hang position and powerful pulls. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets.
—
Hang power clean
2×3 @ 60%
2×2 @ 70%
2×1 @ 80%
2×1 @ 85%
Notes
Focus on a solid, secure hang position and powerful pulls. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets.
—
Conditioning
For time
45 handstand push-ups
15 sandbag cleans 70/45kg
9 shoulders to overhead 90/65kg
15 sandbag cleans 70/45kg
45 meters, Handstand walk
Cap: 15 minutes
Notes
The goal is to push steadily through the workout and ensure fast and efficient performance on the handstand walk. Break the handstand push ups into big manageable sets and continue with the sandbag cleans at a steady, solid pace (both first 15 reps and last 15 reps). Ideally go the shoulder to overhead unbroken, if you know you struggle break from the start into no more than 2-3 sets with short to minimum rest between. On the handstand walk break into 3 x 15-meter distance and try to go each one unbroken.
Options
70/50 → 60/40 → 50/35kg sandbag cleans → d-ball cleans → power cleans
90/65 → 80/55 → 70/47,5kg shoulders to overhead
Handstand walk → 8 wall-walks
—
Accessory Work
Every Minute On the Minute for 10 minutes
Odd: 12 double dumbbell squat clean thrusters 22,5/15kg
Even: 30 meters, Double dumbbell farmers carry
Options
22,5/15 → 20/12,5 → 15/7,5kg dumbbell
—
Strongman
3 rounds of
20 meters, Yoke carry 200/130kg
40 double-unders*
Then
2 rounds of
20 meters, Yoke carry 220/140kg
40 double-unders*
Then
1 round of
20 meters, Yoke carry 240/150kg
40 double-unders*
Notes
Work on the yoke carry technique, move steadily and smoothly throughout the total volume with focus on form and quality. Build up with sets of 40kg increases < 120 kg on the yoke and 20kg increases > 120kg on the yoke until you reach the given loads. Break the yoke carry into 10-meter back & forth distances. *If possible use a heavy rope.
Options
200.220.240 → 180.200.220 → 160.180.200kg Yoke carry or Barbell back rack carry
—
Max effort
For time
33 chest to bar pull-ups
21 thrusters 60/42,5kg
9 burpees over box 76/60cm (facing)
Cap: 3 minutes
Notes
Start strong and explosively, go each exercise unbroken for as long as possible, make sure you finish the workout at a max effort pace and gasping for air.
Options
Chest to bar pull-ups → pull-ups
60/42,5 → 50/35kg
—
Engine
Run, 7km @ 75% of VO2Max
Notes
Run 1600 meters at an easy pace before the session as warm-up and 800 meters at a very easy pace after the session as cool-down. In the main session select a sustainable pace within 4:45-5:15/km that will lead to 75% of VO2Max. The use of a heart monitor is recommended.
Options
7 → 6 → 5km @ 75%
REST DAY