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
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
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes
Then,
2 rounds of
4 burpees
6 step-ups
5 down-ups
—
B. Workout of Day
7 Minutes of
7 burpees
14 step-ups
Then
Run, 1000 meters
Then
7 Minutes of
7 down-ups
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
20 Russian twists with kettlebell
Rest as needed between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
2 rounds of
12 double-unders or 24 single-unders
—
B. Workout of Day
20 Minutes of
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
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
—
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
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters
Then,
2 rounds of
—
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
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
—
B. Workout Of Day
17 Minutes of
7 burpees to power cleans with dumbbells
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
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
10.20.30..etc reps of
Double-unders or Jumping jacks
Then
Run, 800 meters
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
20 Russian twists with kettlebell
Rest as needed between sets
—
D. Stretching
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 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
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
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 push-ups or knee push-ups
6 hang power cleans with dumbbells
—
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
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
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
4 push-ups or knee push-ups
—
B. Workout Of Day
20 Minutes of
6 pull-ups or assisted pull-ups or ring rows
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
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
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
20 Russian twists with kettlebell
Rest as needed between sets
—
D. Stretching
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
—
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
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
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
—
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
Α. Warm-up
A1. Warm-up flow
A2. Row, 2 minutes or 200 single-unders
Then,
2 rounds of
5 push-ups or knee push-ups
5 burpees
10 sit-ups
—
B. Workout Of Day
15 Minutes of
25 push-ups or knee push-ups
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
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