Andrea’s Training
Α. Warm-up
A1. Warm-up flow
A2. Run or Row , 3 minutes
Then,
2 rounds of
10 meters, Banded lateral walk (5 each)
—
B. Weightlifting
Hang Power Snatch + Hang Squat Snatch
2×2+1 @ 60% of Max Power Snatch
2×2+1 @ 65%
1×2+1 @ 70%
1×1+2 @ 75%
2×1+2 @ 80%
—
C. Gymnastics Strength
For form
5 rounds of
*Vest 9/6kg
Options
Vest —> without vest
—
D. Workout Of Day
For time
400 meters, Row
30 power cleans
400 meters, Row
30 front squats
400 meters, Row
400 meters, Row
Cap: 20 minutes
Notes
Complete 400 meters row + 30 power cleans + 400 meters row + 30 front squats + 400 meters row + 30 shoulders to overhead + 400 meters row + 30 hang squat cleans as fast as you can. Row at a steady sustainable pace throughout the session, break the other exercises into big unbroken sets that will allow you to move efficiently.
RX 50/35kg barbell
Scaled 35/25kg barbell
—
E. Accessory Work
E1. 4 sets of
16 single arm dumbbell rows – 8 each
Rest 30 seconds between sets
E2. 4 sets of
Rest 60 seconds between sets
—
F. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run or Row , 3 minutes
Then,
2 rounds of
8 down-ups
8 overhead squat with broomstick
8 sit-ups
8 push-ups
—
B. Strength Stamina
30 overhead squats 40/30kg
20 overhead squats 50/35kg
10 overhead squats 60/40kg
—
C. Workout Of Day
For time
Run, 800 meters
100/80 calories, Bike-erg or Ski-erg
Run, 800 meters
100 burpees
Cap: 26 minutes
Notes
Complete 800 meters run + 100 for men/80 for women calories on the Bike-erg or Ski-erg + 800 meters + 100 burpees as fast as you can. It’s all about consistency, maintain a steady pace that will allow you to breath well on the run and the erg, and move steadily at a sustainable pace on the burpees, if possible push the burpees harder as you reach the finish.
Options
Bike-erg —> row —> 100 plate ground to overhead
—
D. Core Stamina
3 rounds of
20 crunches
20 crossover crunches (10 each side)
Rest as needed between exercises
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row or Run 3 minutes
Then,
2 rounds of
10 squats
10 ring rows
—
B. Weightlifting
Hang Power Clean + Hang Squat Clean
2×2+1 @ 60% of Max Power Clean
2×2+1 @ 70%
1×2+1 @ 75%
1×1+2 @ 80%
2×1+2 @ 85%
—
C. Gymnastics
For form
1.2.3 reps of
Then
40 GHD sit-ups
Then
3.2.1 reps of
Options
Strict ring muscle-ups —> kipping ring muscle-ups*
Strict ring dips —> x2 ring push-ups
Strict ring pull-ups—> x3 elevated ring rows
*if not able for kipping ring muscle-ups then just skip this movement and work the other two with higher reps.
—
D. Workout Of Day
For time
5 rounds of
12 deadlifts
12 box-jumps
9 pull-ups
Cap: 24 minutes
Notes
Complete 5 times the sequence of 12 deadlifts + 12 box-jumps + 9 hang power cleans + 9 pull-ups + 6 double dumbbell thrusters + 6 toes to bar + 3 devils presses + 3 bar muscle-ups as fast as you can. Go each exercise unbroken with smooth transitions between rounds and exercises.
RX 40/30kg barbell – 15/10kg dumbbells
Scaled 30/20kg barbell – 10/5kg dumbbells
Options
Bar muscle-ups —> chest to bar pull-ups
—
E. Accessory Work
4 super-sets of
20-30 seconds, Reverse flys with long band
10-20 seconds, GHD hip extension
Rest as needed 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 Run, 3 minutes
Then,
3 rounds of
10 sit-ups
—
B. Strength
EMOM 10 Minutes of
3 reps @ 75%
—
C. Workout Of Day
For time
100 double-unders
75 sit-ups
50 wall-balls
50 wall-balls
75 sit-ups
100 double-unders
Notes
Complete 100 double-unders + 75 sit-ups + 50 wall-balls + 10 ring muscle-ups + 50 wall-balls + 75 sit-ups + 100 double-unders as fast as you can. Pace and/or break into manageable sets the exercises until you complete the 10 ring muscle-ups and then start pushing harder to go for the strong finish.
RX 9/7kg med-ball
Scaled 6/4kg med-ball
Options
Ring muscle-ups —> chest to rings pull-ups
—
D. Core Strength
3 sets of
30 seconds, Extended plank
30 seconds, Hollow hold
30 seconds, Plank hip dips
30 seconds, High plank toe touches
Rest 15-30 seconds between exercises
Rest 30-60 seconds between sets
—
E. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row, 3 minutes
Then,
3 rounds of
15 seconds, Handstand hold
—
B. Max Effort
For time
20 calories, Air-bike
Cap: 5 minutes
RX: 60/40kg
Scaled: 40/25kg
Options
Air-bike —> Run 200 meters
—
C. Workout Of Day
For time
Run, 200 meters
Run, 200 meters
Run, 200 meters
15 overhead squats
Run, 200 meters
Notes
Complete 200 meters run + 5 overhead squats + 4 wall-walks + 200 meters run + 10 overhead squats + 3 wall-walks + 200 meters + 15 overhead squats + 2 wall-walks + 200 meters run + 20 overhead squats + 1 wall-walk as fast as you can. Run at a steady sustainable pace throughout the session. Ideally go the overhead squats unbroken and move smoothly taking the needed rest on the wall-walks. Alternatively break the overhead squats into a big and some manageable sets with short rest between.
RX 40/25kg barbell
Scaled 30/20kg barbell
—
D. Accessory Work
10 heavy Turkish get-ups with kettlebell – 5 each arm
Rest as needed between reps
—
E. Stretching
Weightlifting
A1. Power Clean + 3 Jerks
3 sets @ 72% of Max Power Clean
A2. 2 Power Cleans + 2 Jerks
3 sets @ 82% of Max power clean
A3. 3 Power Cleans + 1 Jerk
3 sets @ 87% of Max power clean
A4. 3 Hang Power Snatches + 2 Back Push Press
3 sets @ 75% of Max Power Snatch
3 sets @ 83%
A5. Back Squat
3×3 @ 80%
3×3 @ 85%
1×2 @ 95%
Notes
A1-A4. The primary aim is at improving jerk technique and efficiency. Go all power cleans drop & go with focus on a powerful pull and a solid receiving position. The first part starts with higher volume of jerks but with lighter load, the focus is on consecutive, technical reps with proper rebounding on the shoulders. As the load gets heavier the volume of power cleans increases. In the heavier parts the main focus is on solid reps under fatigue. Warm up with sets of 2 reps of clean & jerk and prime your mechanics and rebounding efficiency.
A5. Improve strength. Focus on a solid bottom position and a steady tempo. Build up with sets of 2-3 reps until you reach 80%. Rest no less than 2 minutes between sets.
B1. Every Minute On the Minute for 12 Minutes of
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats
–
4 minutes at 70% of Max power snatch
4 minutes at 75%
4 minutes at 80%
B2. 3 sets of
Max unbroken reps of
Deadlifts @ 85%
Rest 3 minutes between sets
Notes
B1. Complete the complex in each minute and increase weight every 4 minutes. Improve barbell handling, avoid staying long with the bar at the hang position, instead prefer to spend time with the barbell overhead with focus on a solid overhead position.
B2. Go for 3 attempts of as many touch & go reps as possible. Focus on solid reps without bounce. Weightlifting straps are not allowed.
C1. Front Squat
3×3 @ 75%
3×3 @ 85%
C2. 2 Squat Cleans + 1 Jerk
2 sets @ 75% of Max Squat Clean
2 sets @ 80%
2 sets @ 85%
Notes
C1. Build up with sets of 2-3 reps until you reach 75%. Improve strength and posture. Rest no less than 2 minutes between sets.
C2. Build up with sets of 2 reps of clean & jerk until you reach 75%. Improve power and bottom position stability. Go drop & go and try not to rush the jerk, ensure it is explosive, deep and solid. Rest no less than 2 minutes between sets.
D1. Squat Clean
Daily Max
Then,
2×3 @ 70%
D2. Squat Snatch
Daily Max
Then,
2×4 @ 70%
D3. Back Squat
Daily Max
Notes
D1-D2. Build up to a heavy lift for the day with sets of 2 reps < 80% and then single reps. Once you find the Max load drop down to 70% and work on explosiveness and technique. Focus on proper angles and a fast drive under the barbell. Rest no less than 2 minutes between sets.
D3. Warm up with sets of 3 reps < 80% and then reach the heaviest lift for the day with as few sets of single reps as possible. Rest no less than 2 minutes between sets.
Gymnastics
A1. For form*
3 rounds of
10 seconds, L-sit @ parallettes
A2. For form*
3 rounds of
10 seconds, L-hang from pull-up bar
A3. For from*
3 rounds of
10 seconds, L-support on the rings
A4. For form*
3 rounds of
10 seconds, V-hang from rings
Notes
Focus on full range of motion and technique. Try to go unbroken, take your time during transitions (the aim is at quality of movements) and hold the position exactly as prescribed or as long as proper form allows. *The use of a vest 10/7kg is optional. **The V position is the same as the L yet legs are higher with the torso-leg angle forming a V shape instead of an L shape.
Options
A1. Strict handstand push-ups → pike push-ups
Strict pull-ups→ assisted strict pull-ups (band)
10 → 5 seconds of
A3. Strict ring pull-ups → ring rows
Strict ring dips → ring push-ups
10 → 5 seconds of
L-support @ rings → parallel bars
A4. Kipping ring dips → jumping ring dips
V-hang → L-hang from rings
B1. Practice
Obstacle handstand walk
B2. Complex #1
5 sets of
5 rounds of
Rest 90 seconds between sets
B3. Complex #2
5 sets of
5 rounds of
Rest 90 seconds between sets
B4. Core Stamina
10 sets of
20 seconds, Hollow hold @ GHD
10 GHD sit-ups
Rest 45 seconds between sets
Notes
B1. Spent 15 minutes in total. Improve stability and movement control using an obstacle course, ideally work on the official handstand walk platform, olternatively construct a platform with weightlifting plates (steps on both sides).
B2-B3. Try to complete each set as a complex. In order to achieve that you have to be very technical and give extra focus on transitions between the two movements. The primary aim is smooth transitions, the secondary aim is butterfly chest to bar pull-ups.
B4. Focus on form, hold as prescribed, then continue immediately with the sit-ups.
Options
B1. Practice regular handstand walk with a coach.
B2. 5 → 4 → 3 rounds of
2 chest to bar pull-ups → pull-ups
B3. 5 → 4 → 3 rounds of
1 ring muscle-up → assisted ring muscle-up (coach or partner)
B4. 20 → 15 → 10 seconds of
C1. For form
10 rounds of
1 leg-less rope climb 4,7 meters
10 meters, Handstand walk
C2. For form
4 rounds of
2 rope climbs 4,7 meters
C3. For time
12.9.6.3 reps of
12 ring dips
Cap: 12 minutes
Notes
C1-C2. Focus on proper form and quality of movements. Perform smooth transitions and make sure you work efficiently on the rope (fast ascents/technical descents). Go the handstand push ups unbroken for as long as proper form allows.
C3. Ideally go each round as a complex and take the minimum possible rest between rounds in order to achieve that. If you choose to play more safely break the first rounds of muscle-ups into a big and a smaller set to ensure you go all the ring dips unbroken (focus on efficient kipping technique).
Options
C1. Leg-less → regular rope climb
10 → 7,5 → 5 meters of
Handstand walk → 10 reps of handstand shoulder taps
C2. 2 → 1 rep of
15 → 12 → 9 reps* of
C3. 12.9.6.3 → 9.7.5.3 → 7.5.3.1 reps* of
Bar muscle-ups → chest to bar pull-ups
12 → 10 → 8 reps* of
*Choose an option of reps that you can perform the first set unbroken while fresh