Andrea’s Training
Α. Warm-up
A1. Warm-up flow
A2. Run or Row, 3 minutes
Then,
2 rounds of
15 squats
10 ring rows
5 sit-ups
Then,
2 rounds of
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B. Weightlifting
Squat Clean + Jerk
2×3+1 @ 65% of Max Squat Clean
2×2+1 @ 75%
2×1+1 @ 85%
—
C. Gymnastics
EMOM 10 Minutes
Odd: 2 strict ring muscle-ups + 4 strict ring dips
Even: 12 GHD sit-ups
Options
Strict ring muscle-ups → strict ring pull-ups
Strict ring dips → ring push-ups
GHD sit-ups → toes to rings → weighted sit-ups
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D. Workout Of Day
D1. For time
30/23 calories, Row
30/23 calories, Row
Cap: 8 minutes
Rest 2 minutes
D2. For time
60 deadlifts
Cap: 8 minutes
Notes
This workout consists of 2 portions. Complete 30 for men/23 for women calories on the rower + 60 shoulder to overhead + 30/23 calories on the rower as fast as you can, rest for 2 minutes and continue by completing 30 bar-facing burpees over + 60 deadlifts + 30 bar-facing burpees over as fast as you can. If you fail to finish within 8 minutes, stop at the 8-minute mark, rest and continue to the next portion. Break the shoulder to overhead and deadlifts into manageable sets that will allow you to move efficiently.
Advanced 40/30kg shoulders to overhead – 60/40kg deadlifts
Scaled 30/20kg shoulders to overhead – 40/30kg deadlifts
Options
Row → run, 250 meters
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E. Accessory Work
4 sets of
15 meters, Double kettlebell front rack walking lunges
30 seconds, Handstand hold against wall
Rest as needed between sets
—
F. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes
Then,
3 rounds of
4 burpees
—
B. Strength Stamina
For form
6 rounds of
8 hang power cleans 50/35kg
6 front squats 50/35kg
4 squat cleans 50/35kg
Options
50/35kg → 40/30kg
—
C. Workout Of Day
For time
10 rounds of
Run, 200 meters
10 burpees
Notes
Complete 10 times the triplet 200 meters run + 30 double-unders + 10 burpees as fast as you can. Go each exercise unbroken with smooth transtitions between, run at a steady manageable pace throughout the session.
Options
Double-unders → 60 single-unders
—
D. Core Strength
5 sets of
20 Russian twists with kettlebell
Rest as needed between sets
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row or Run 3 minutes
Then,
3 rounds of
4 muscle snatches with barbell
20 seconds, Arch hold
20 seconds, Handstand hold
—
B. Weightlifting
Squat Snatch + Overhead Squat
2×2+2 @ 60% of Max Squat Snatch
2×2+2 @ 70%
2×1+2 @ 80%
2×1+1 @ 90%
—
C. Gymnastics
For form
Options
Strict handstand push-ups → pike push-ups
—
D. Workout Of Day
AMRAP 20 Minutes of
15 push-ups
9 calories, Row
Notes
With a running clock complete as many reps as you can of the sequence 21 kettlebell swings + 15 push-up + 9 calories on the rower + 21 kettlebell swings …etc in 20 minutes. Move steadily and continuously through the total volume.
Advanced 24/20kg kettlebell
Scaled 16/12kg kettlebell
Options
—
E. Accessory Work
4 super-sets of
10-15 bench chest flys with dumbbells
10-15 bench incline reverse flys with dumbbells
Rest 60 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 Air-bike, 3 minutes
Then,
3 rounds of
—
B. Lactate Threshold
EMOM 10 Minutes of
Odd: 30 double-unders + Max calories, Row
Even: Rest
Notes
Work continuously in every odd minute, rest and regulate your breathing in every even minute. Complete the double-unders unbroken and continue with as many calories on the rower as you can. Row at a steady sustainable pace.
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Andrea’s score
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C. Workout Of Day
For time
10 rounds of
12 wall-balls
Cap: 20 minutes
Notes
Complete 10 times the triplet 5 chest to bar pull-ups + 7 hang power cleans + 12 wall-balls as fast as you can. Go each exercise unbroken with smooth transitions between.
RX 50/35kg barbell – 9/6kg medball
Scaled 30/20kg barbell – 6/4kg medball
Options
Chest to bar pull-ups → pull-ups
—
D. Core Strength
D1. 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
D2. 50 spiderman abs
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run or Row, 3 minutes
Then,
3 rounds of
7 burpees
—
B. Strength
Deadlift
10 reps @ 60% of Max Deadlift
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
—
C. Workout Of Day
For time
100 double-unders
100 double-unders
100 double-unders
40 double dumbbell hang power cleans
100 double-unders
100 double-unders
20 devils press
Notes
Complete 100 double-unders + 60 double dumbbell step-ups + 100 double-unders + 50 push-ups on dumbbells + 100 double-unders + 40 double dumbbell hang power cleans + 100 double-unders + 30 double dumbbell push press+ 100 double-unders + 20 devils press as fast as you can. Break the exercises into manageable sets that will allow you to move efficiently, go the double-unders unbroken.
RX 15/10kg dumbbells – 60/50cm
Scaled 10/7,5kg dumbbells – 50/40cm
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D. Accessory Work
D1. 10 heavy Turkish get-ups with kettlebell
D2. 3 sets of
Max time, L-sit @ parallels
Rest 60 seconds between sets
—
E. Stretching
Weightlifting
A1. 2 Snatch High Pulls + 2 Power Snatches + 1 Overhead Squat
6 sets @ 80% of Max power snatch
A2. Squat Slean
2×2 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
If 95% is made then
1×1 @ Max
Notes
A1. Go with single lifts, build up with sets of 1 SHP +1 PS +1 OHS until you reach 80%. Work on technique and pulling power. Start with 2 technical pulls (proper angles, explosive finish), continue with 2 power snatches with focus on a solid receiving position and finish with a steady overhead squat. Rest no less than 3 minutes between sets.
A2. Go for a heavy lift. Warm up with sets of 2 reps until you reach 70% and rest no less than 2 minutes between sets. The aim is at building confidence on single lifts. A solid bottom position is your primary focus. If you reach 95% comfortably then attempt a PR lift.
B1. Jerk
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 93%
1×1 @ 97%
*Go every 2 Minutes
B2. Back Squat
Every Minute On the Minute for 20 Minutes of
0-5min 4 reps @ 60%
5-10min 3 reps @ 70%
10-15min 2 reps @ 80%
15-20min 1 rep @ 85-90%
Notes
B1. Build confidence in single lifts. Warm up properly with a lightweight barbell (work on explosiveness and solid bottom positions), go with doubles until you reach 70%. then start the E2M for 12 minutes format.
B2. The goal is to be consistent throughout the 15-minute EMOM. Maintain a steady tempo of squats in each minute (solid posture, proper bounce) ideally finishing within 15 seconds. The 4th and 9th minute is when you increase the weight, we encourage you to further increase weight (progressively) in the last 5 minutes (85-90%) as long as you ensure you will successfully finish the EMOM.
C1. 2 Power Cleans + 3 Front Squats + 1 Jerk
2 sets @ 70% of Max Power Clean
2 sets @ 75%
2 sets @ 80%
C2. Squat Snatch
3×2 @ 70%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
If 95% is made then
1×1 @ Max
Notes
C1. Go with single lifts, build up with sets of 1 PC +2 FS +1 J until you reach 70%. Work on pulling power and strength. Start with 2 power cleans, continue with 3 front squats with focus on a proper front rack and finish with a solid jerk. Rest no less than 3 minutes between.
C2. Warm up with sets of 2 reps until you reach 70% and rest no less than 2 minutes between sets. Go for a heavy lift. The aim is at building confidence on single lifts. A solid bottom position is your primary focus, if you reach 95% comfortably then attempt a PR lift.
D1. Front Squat
3×2 @ 93%
D2. 3 Power Snatches + 2 Hang Squat Snatches
2 sets @ 75% of Max power snatch
2 sets @ 85%
D3. 3 Power Cleans + 1 Hang Squat Clean + 2 Jerks
2 sets @ 75% of Max Power Clean
2 sets @ 85%
Notes
D1. Improve strength and posture (front rack position). Build up with sets 3 reps until you reach 87%. Rest no less than 2 minutes between.
D2. Work on pulling power and technique. Start with 3 power snatches (go with drop & go), continue with 2 hang squat snatches with focus on explosiveness and a solid bottom position). Go with single lifts, build up with sets of 2 PS +1 HSS until you reach 75%. Rest no less than 3 minutes between sets.
D3. Same as D2 (clean & jerk based part).
Gymnastics
A1. For form
5 rounds of
4 strict chest to bar pull-ups
Rest 3 minutes
A2. For time
5 rounds of
8 butterfly/kipping chest to bar pull-ups
*Vest 10/7kg
Rest 10 minutes
A3. For form
5 rounds of
Rest 3 minutes
A4. For time
5 rounds of
*Vest 10/7kg
Notes
A1-A3. Focus on proper form and full range of motion. Rest as needed in order to ensure quality.
A2-A4. Focus on speed and technique. Try to go each exercise unbroken with smooth transitions between.
Options
A1. Chest to bar pull-ups → pull-ups
A2. Vest → without vest
Chest to bar pull-ups→ pull-ups
A3. Toes to bar → knees to chest
Handstand push-ups → pike push-ups
A4. Vest → without vest
B1. For form
10.9.8.7.6.5.4.3.2.1 reps of
1 legless rope climb 4,5 meters
B2. For form
10.9.8.7.6.5.4.3.2.1 reps of
B3. Core Strength
Every Minute On the Minute for 10 Minutes
15 seconds, L-sit @ wooden parallettes
Notes
B1-B2. Take the needed rest between exercises that will allow you to go each round of HSPUs/Dips unbroken and each leg-less rope climb/peg-board fast and efficiently (ascent & descent). Alternatively go the HSPUs unbroken for as long as proper form allows.
B3. Try to hold the position exactly as prescribed. Focus on proper form (tight midline, solid position).
Options
B1. Strict handstand push-ups→ pike push-ups (feet on box)
B2. Strict ring dips → ring push-ups
Peg-board ascent → 5 peg-board pull-ups
B3. 15 → 10 seconds of
L-sit → support with bent knees
C1. For time
100 meters, Handstand walk
Cap: 7 minutes
C2. Complex
5 sets of
6 pull-ups
Rest 60 seconds between sets
C3. Core stamina
Every 90 seconds for 9 minutes (6 sets) of
20 seconds, Hollow hold
Max reps, V-ups
Notes
C1. Break the total distance into 20 or 10 meter distances depending on your level. The goal is to go each 10 or 20 meter distance unbroken, move fast on your hands and achieve that with the shortest possible rest between.
C2. Technical movements and smooth transitions are the keys to a consistent performance.
C3. Be punctual and push yourself to work for as long as proper form allows.
Options
C1. Practice handstand walk for 10 minutes
C2. 8.6.4.2 → 6.4.2.1 → 4.3.2.1 reps of the complex