Α. Warm-up
A1. Warm-up routine
A2. Run or Row, 3 minutes
Then,
3 rounds of
10 seconds, Hang at the bottom of the pull-up bar
10 down-ups
5 push-ups
—
B. Squat snatch
2×3 @ 60% (Focus on technique)
1×2 @ 65%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
3×1 @ 85%
—
C. Gymnastics
For form
8 sets of
10 seconds, Hang at the bottom of the pull-up bar
Rest 60 seconds between sets
Options
Strict pull-ups → assisted strict pull-ups (band) → 6 ring rows
Hang at the bottom of the pull-up bar → hang at the bottom of the rings (elevated feet)
—
D. Workout Of Day
For time
100 sit-ups
80 push-ups
20 man-makers
Notes
Complete 100 sit-ups + 80 push-ups + 60 thrusters + 40 down-ups with dumbbells + 20 man-makers as fast as you can. Make a plan to push smoothly through each exercise. Go the sit-ups unbroken for as long as possible, break the push-ups and the thrusters into manageable sets, go the burpees at a steady, sustainable pace and push the man makers hard to finish strong.
Rx: 15/10kg
Scale: 10/5kg
—
E. Accessory Work
E1. 3 sets of
20 double kettlebell gorilla rows
Rest 45-60 seconds between sets
E2. 3 sets of
15-20 cyclist squats with kettlebell
Rest 60 seconds between sets
E3. 3 sets of
Rest 60 seconds between sets
—
F. Stretching
Stretching routine
Α. Warm-up
A1. Warm-up routine
A2. Run or Row, 3 minutes
Then,
3 rounds of
15 squats
5 strict pull-ups or 10 ring rows
—
B. Strength
For form
15.12.10.8.6 reps of
Bench presses @ 70%
Barbell bent-over rows 60/40kg
Notes
Focus on proper form and quality of movements. Ideally, go each exercise unbroken for as long as proper form allows. Rest as needed between exercise to achieve quality.
Options
70 → 65 → 60% bench presses
60/40 → 50/35 → 40/30kg bent-over rows
—
C. Workout Of Day
For time
Run, 2km
100 burpees
Run, 2km
Notes
Complete 2000 meters run + 100 burpees + 2000 meters run as fast as you can. Run a 2000-meter round distance or 2×1000 meters go-return distances to the exercise point. Go the first 2000 meters at a steady, manageable pace that will allow you to continue efficiently with the burpees and the second 2000-meter run. In the same way move steadily on the burpees at a sustainable tempo. Make sure you push the second run more than you pushed the first run.
Andrea’s Time: 25:47
Options
100 → 80 → 60 burpees
—
D. Core Strength
24.20.16.12 reps of
Rest as needed between exercises
—
E. Stretching
Stretching routine
Α. Warm-up
A1. Warm-up routine
A2. Row or Run 3 minutes
Then,
3 rounds of
30 seconds, High plank hold
—
B. Squat Clean
2×3 @ 55% of Max Squat Clean
2×2 @ 60%
1×2 @ 65%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
3×1 @ 85%
—
C. Gymnastics
For form
10.9.8.7.6.5.4.3.2.1 reps of
Options
Strict ring dips → ring push-ups
Strict toes to rings → weighted sit-ups
—
D. Workout Of Day
5 rounds of
20 sit-ups
Notes
Complete 5 rounds of 10 handstand push-ups + 15 sumo deadlifts high pull + 20 sit-ups + 40 double-unders as fast as you can. Move steadily on the biggest part of the workout (3+ rounds) and increase your pace as you reach the finish. Ideally go each exercise unbroken with smooth transitions between, alternatively break into a big and a smaller set with short to minimum rest between
RX: 24/16kg
Scale: 20/12kg → 16/8kg
Options
Handstand push-ups → hand release push-ups
Double-unders → 80 single-unders → 40 jumping jacks
—
E. Accessory Work
E1. 3 sets of
12-15 (each leg) double dumbbell B stance Romanian deadlifts
Rest 45-60 seconds between sets
E2. 3 sets of
10 single-leg Dragon flag (5 each leg)
Rest 45-60 seconds between sets
E3. 3 sets of
20 lying leg raises with plate or dumbbell (10 each leg)
Rest 45-60 seconds between sets
—
F. Stretching
Stretching routine
Α. Warm-up
A1. Warm-up routine
A2. Row or Run, 3 minutes
Then,
3 rounds of
10 sit-ups
—
B. Front squat
4×3 @ 70% of Max Front Squat
3×2 @ 80%
2×1 @ 90%
1×1 @ 95%
—
C. Workout Of Day
AMRAP 18 Minutes of
8 double dumbbell hang power snatches
10 double dumbbell shoulders rack reverse lunges
Notes
With a running clock complete as many reps as you can of the sequence 6 strict pull-ups + 8 hang power snatches + 10 shoulders rack reverse lunges + 12 deadlifts + 6 strict pull-ups …etc in 18 minutes. Move steadily and continuously through the total volume. Ideally go each exercise unbroken, alternatively break into a big and a smaller set with short to minimum rest between.
RX: 15/10kg
Scale: 10/5kg
Options
Strict pull-ups → ring rows → double dumbbell bent-over rows
—
D. Core Strength
3-4 sets of
15 hollow rocks
30 seconds, Arch hold
Rest 45-60 seconds between sets
—
E. Stretching
Stretching routine
Α. Warm-up
A1. Warm-up routine
A2. Assault bike or Single-unders, 3 minutes
Then,
3 rounds of
10 down-ups
15 squats
—
B. Assault bike
2 sets of
EMOM for 10 Minutes of
8/6 calories
Rest 3 minutes between sets
Options
Assault bike → row
—
C. Workout Of Day
4 sets of
AMRAP 4 Minutes of
10 power cleans 50/35kg
5 hang squat cleans 50/35kg
Max reps, Burpees
Rest 1 minute between sets
Notes
This workout consists of 4 sets with 1 minute rest between. Each set is a 4-minute time window. With a running clock complete in each set 40 double-unders + 10 power cleans + 20 double-unders + 5 hang squat cleans and as many reps as you can of burpees .. etc. Push efficiently through the exercises, ideally go each exercise unbroken, alternatively break the barbell exercises into a big and a smaller set with minimum rest between, go straight to the burpees and make sure you maintain a fast yet sustainable pace.
Options
Double-unders → x2 single-unders
50/35 → 40/30kg barbell or 15/10kg dumbbells
—
D. Accessory Work
Upper body
D1. 3 sets of
10 double dumbbell lateral raises
10 double dumbbell front raises
10 double dumbbell bicep curl and press
Rest 60 seconds between sets
D2. 2 sets of
Max reps of
Rest 45-60 seconds between sets
Lower body
D3. 3 sets of
30 double dumbbell split squats (15 each leg)
10 kettlebell curtsy lunges (5 each leg)
Rest 60 seconds between sets
—
E. Stretching
Stretching routine
REST DAY