Andrea’s Training
Α. Warm-up
A1. Warm-up flow
A2. Run or Row , 3 minutes
Then,
2 rounds of
Then
2 rounds of
10 ring rows
—
B. Weightlifting
Power Snatch + Hang Power Snatch
2×2+1 @ 60% of Max Power Snatch
2×2+1 @ 70%
1×1+1 @ 75%
1×1+1 @ 80%
1×1+1 @ 85%
3×1+1 @ 90%
—
C. Gymnastics Skill
EMOM 10 Minutes of
5-15 meters, Handstand walk
Options
Practice Handstand walk for 10 minutes
—
D. Workout Of Day
AMRAP 20 Minutes of
5 pull-ups
10 push-ups
15 squats
Notes
With a running clock complete as many reps of 5 pull-ups + 10 push-ups + 15 squats, in 20 minutes. Move steadily through the session at a sustainable pace, a high goal pace is 1 round per 1 minute. The extra weight of the vest will increase difficulty and create even higher adaptations.
RX: Vest 9/6kg
Scaled: Bodyweight
Options
Pull-ups —> assisted pull-ups
—
E. Accessory Work
4 super-sets of
8 bent over rows with dumbbells
Rest 60 seconds between sets
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes or 200 Single-unders
Then,
2 rounds of
5 down-ups
5 down-ups
—
B. Strength Stamina
For form
RX: 60/40kg
Scale: 40/30kg
—
C. Workout Of Day
For time
Row, 1000 meters
Ski-erg, 500 meters
150 double-unders
Ski-erg, 500 meters
Row, 1000 meters
Cap: 20 minutes
Notes
Complete 1000 meters on the rower + 30 burpee box-jumps + 500 meters on the ski + 150 double-unders + 500 meters on the ski + 30 burpee box-jumps + 1000 meters on the rower, as fast as you can. It’s all about pace. Try to maintain a steady pace on the rower and the ski throughout the session and a steady sustainable tempo on the burpees. The challenge is to achieve in the 2nd sequence of exercises (after double-unders) the same intensity as in the 1st one.
RX: 60/50cm box
Scale: 50/40cm box
Options
Row —> run
Ski-erg —> 50 jumping squats
—
D. Core Strength
4 rounds of
15 GHD sit-ups
Options
GHD sit-ups —> weighted sit-ups
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row or Run 3 minutes
Then,
2 rounds of
Then
2 rounds of
5 strict pull-ups or 10 ring rows
10 T push-ups
—
B. Weightlifting
Power Clean + Hang Power Clean
2×1+2 @ 60% of Max Power Clean
2×1+2 @ 70%
1×1+2 @ 75%
1×1+2 @ 80%
3×1+2 @ 85%
—
C. Gymnastics
EMOM 10 Minutes of
Odd: 1 peg-board ascent
Even: 10 strict ring dips
Options
Peg-board —> leg-less rope climb —> regular rope climb
—
D. Workout Of Day
For time
5.10.15.20 reps of
Then
20.15.10.5 reps of
Cap: 20 minutes
Notes
Complete 5 push presses + 5 toes to bar + 10 push presses + 10 toes to bar + … adding 5 reps to each exercise until you reach a round of 20 reps and immediately continue to 20 handstand push-ups + 20 power cleans + 15 handstand push-ups + 15 power cleans + …. removing 5 reps of each exercise until you reach a round of 5 reps, as fast as you can. Try to go the low-rep rounds unbroken and don’t hesitate to break the high-rep rounds into manageable sets that will allow you to keep moving efficiently.
RX 50/35kg barbell
Scaled 40/27,5kg barbell
Options
Toes to bar —> knees to chest
Handstand Push-ups —> push-ups hand release
—
E. Accessory Work
E1. 3 sets of
30 seconds, Wall squat hold
Rest 45 seconds between sets
E2. 3 sets of
16 Bulgarian lunges with barbell – 8 each
Rest 30-40 seconds between sets
—
F. 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 or Single-unders, 3 minutes
Then,
2 rounds of
15 squats
15 sit-ups
—
B. Strength
Daily Max
Then,
2×6 @ 70%
—
C. Workout Of Day
For time
3 rounds of
Then
3 rounds of
12 ring dips
Cap: 13 minutes
Notes
Complete 3 times the couplet 7 ring muscle-ups + 12 overhead squats and immediately continue with 3 times the couplet 12 ring dips + 7 squat snatches, as fast as you can. Ideally go each exercise unbroken with smooth transitions between that will allow you to do that. Alternatively, break an exercise that you struggle with into a big and a smaller set yet make sure you go with shorter transitions between exercises.
RX 40/27,5kg barbell
Scaled 30/20kg barbell
Options
Ring muscle-ups —> chest to bar pull-ups
Ring dips —> push-ups on dumbbells
—
D. Core Strength
D1. 3 sets of
15 seconds, L-Hang from pull-up bar
Rest as needed between sets
D2. 3 sets of
30 seconds, D-ball bear hug hold
Rest as needed between sets
Options
D2. D-ball —> kettlebell front rack hold
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row or Run, 3 minutes
Then,
2 rounds of
10 seconds, Handstand hold
—
B. Max Effort
For time
150 double-unders
Cap: 5 minutes
RX: 60/40kg
Scale: 40/27,5kg
Options
Handstand push-ups —> push-ups hand release
—
C. Workout Of Day
For time
5 rounds of
Notes
Complete 5 times the sequence 21 double dumbbell deadlifts + 21 wall-balls + 3 wall-walks, as fast as you can. Try to go each exercise unbroken and perform smooth transitions between them. On the wall-walks move fast yet make sure you perform the movement properly with focus on full range of motion.
RX 20/15kg dumbbells – 9/6kg med-ball
Scaled 15/10kg dumbbells – 6/4kg med-ball
Options
3 wall-walks —> 15 meters, Bear crawl
—
D. Accessory Work
4 super-sets of
Rest 60 seconds between sets
—
E. Stretching
Weightlifting
A1. Power Snatch
3×2 @ 85%
2×5 @ 60%
A2. Power Clean & Jerk
2×2 @ 90%
2×4 @ 70%
A3. Front Squat
3-rep Max
Then,
2×3 @ 80% of 3-rep Max
Notes
A1-A2. Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 80%. Lifting inside the intensity range of 60-85% allows you to increase power while working on technique. Rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
A3. Build up with sets of 3 reps until you reach a failed attempt. Give extra focus on the last rep (solid and explosive) of each set.
B1. Every Minute On the Minute for 5 Minutes of
1 power clean
1 hang power clean
2 front squats
*60% of max power clean
Rest 2 minutes
B2. Every Minute On the Minute for 5 Minutes of
1 power clean
1 hang power clean
2 front squats
*70% of max power clean
Rest 2 minutes
B3. Every Minute On the Minute for 5 Minutes of
1 power clean
1 hang power clean
2 front squats
*80% of max power clean
B4. For time
40 deadlifts 140/90kg
Notes
B1-B3. Work on strength and barbell efficiency in EMOM style. Ideally, you should finish the complex within 20 seconds in each minute. The intensity increases as the load gets heavier yet time remains the same. Expect the first part to be the warm up, the second to get you in the game and the third to be the challenge.
B4. Start with manageable touch & go sets and try to push through the biggest part of the volume, once you notice that your form breaks down, switch to singles and continue with the remaining reps. Make sure you take minimum rest between reps and maintain a steady tempo in order to achieve high performance.
Options
B1-B3. 60.70.80 → 60.70.75 → 60.65.70% of Max power clean
B2. 140/90 → 120/75kg
C1. Back Squat
2×3 @ 70%
2×2 @ 80%
4×1 @ 90%
C2. 3 Push Press + 2 Jerks
Daily Max
Notes
C1. Reach 70% with sets of 2 reps. Rest 2-3 minutes between sets.
C2. Build up to a comfortable load making progressive and small weight increases. Keep in mind that the challenging part will be the 3rd push press and that the total weight of the complex creates a good opportunity for you to work on your jerk.
Day 4
D1. Hang Squat Snatch
2×5 @ 60%
2×4 @ 70%
1×2 @ 80%
D2. 3 Hang Power Cleans + 1 Jerk
3 sets @ 60% of Max power clean
3 sets @ 70%
D3. Back Squat
5×1 @ 92%
Notes
D1-D2. Warm up with an empty barbell and continue with sets of 2-3 reps until you reach 60%. Work on consistency and go for explosive and technical lifts while being comfortable with the barbell at the hang position. Rest no less than 90 seconds between sets.
D3. Warm up with a light weight load and then reach 92% with as few sets as possible. Be solid and rest no less than 2 minutes between lifts.
Gymnastics
A1. For form
20.15.10.5 reps of
A2. For form
7 rounds of
6 butterfly chest to bar pull-ups
A3. Core Stamina
6 sets of
30 seconds, Hollow hold
30 seconds, Arch hold
Notes
A1. Focus on quality of movements and full range of motion. Go each exercise unbroken for as long as proper form allows.
A2. Go the strict-kipping handstand push-ups as complex and the strict-butterfly pull-ups as complex as well. Focus on smooth transitions between the exercises. Take adequate rest in order to achieve technical and efficient rounds.
A3. Focus on proper form, hold exactly as prescribed and take minimum to no rest between sets.
Options
A1. Strict toes to bar → kipping toes to bar
Strict pull-ups → assisted strict pull-ups (band)
A2. Strict handstand push-ups → pike push-ups (feet on box)
Strict pull-ups → ring rows
Chest to bar pull-ups → pull-ups
B1. Complex
3 sets of
3 rounds of
Rest as needed between sets
B2. 4 sets of
Complete As Many Reps As Possible in 2 Minutes of
15 meters, Handstand walk
Max reps, Kipping handstand push-ups
B3. Core Stamina
5 sets of
40 seconds, Elbows plank
Rest 60 seconds
Notes
B1. Complete the 3 rounds as a complex. Focus on technical movements and smooth transitions. Take adequate rest between sets in order to achieve that.
B2. Go the strict handstand push-ups and the handstand walk unbroken with minimum rest between. Take a breath and go for big sets of kipping hand stand push-ups (break 2-3 reps before failure).
B3. Go each exercise unbroken for as long as proper form allows. Rest exactly as prescribed between sets.
Options
B1. 5 → 4 → 3 reps of
Bar muscle-ups →chest to bar pull-ups
Toes to bar → knees to chest
B2. 10 → 8 → 6 reps of
Strict handstand push-ups → kipping handstand push-ups
15 → 10 meters of
Handstand walk → 10 reps of
C1. For form
60 box-jumps 60/50cm
60 meters, Handstand walk
C2. For time
27.21.15.9 reps of
3 rope climbs, 5 meters
C3. Core Stamina
5 rounds of
10 hollow rocks
10 seconds, Hollow hold
10 v sit-ups
10 seconds, Hollow hold
10 arch rocks
10 seconds, Arch hold
Notes
C1. Focus on consistency, perform the single-leg squats and box jumps unbroken at a steady, moderately fast pace. Go the handstand push ups unbroken for as long as proper form allows and break the handstand walk into 10 meters distances.
C2. Go the ring dips unbroken for as long as possible (break 2-3 reps before failure) and try to move fast and efficiently on the rope (solid footing on ascent/glide or extended body and jump on descent).
C3. Focus on proper hollow and arch positions. Try to push though the total volume smoothly yet without unnecessary rest between positions and exercises.
Options
C1. Single-leg squats → goblet narrow squats
Handstand push-ups → push-ups
Handstand walk → 10 reps of
C2. Ring dips → jumping ring dips
3 → 2 reps of