Α. Warm-up
Run, 400 meters
Then,
3 rounds
10 banded good mornings
10 squats
10 seconds, Hand stand hold
5 pike push-up
10 single arm ring rows (5 each)
—
B. Strength
B1. Back Squat
10 reps @ 60%
2 reps @ 70%
10 reps @ 60%
2 reps @ 80%
10 reps @ 60%
2 reps @ 90%
B2. For form
6 rounds of
5 strict handstand push-ups
1 leg-less rope climb
Options
B2. Strict handstand push-ups → pike push-ups (elevated feet)
Leg-less → regular rope climb
—
C. Workout Of Day
For time
3.6.9.12.15.12.9.6.3 reps of
Pull-ups
Thrusters 40/30kg
Toes to bar
Push-ups
Notes
Complete 3 pull-ups + 3 thrusters + 3 toes to bar + 3 push-ups, 6 + 6 + 6 + 6, … , adding 3 reps to each exercise until you reach 12 reps and then descend removing 3 reps until you return to 3 reps as fast as you can. Go more steadily (if needed break into no more than 2-3 sets) as reps increase and reach the peak of 12 and increase your pace pushing harder (go unbroken if possible) as reps decrease and you reach the finish.
Options
Pull-ups → assisted pull-ups
40/30 → 35/25 → 30/20kg
Toes to bar → knees to chest
Push-ups → knees push-ups
—
D. Accessory Work
4 sets of
24 single-leg double ketllebell deadlifts (12 each)
12 bent-over rows 40/35kg
Rest as needed between sets
Α. Warm-up
Row, 500 meter
Then
2 rounds of
10 muscle cleans 20/15
10 kipping @ pull-up bar
5 front squats 20/15kg
5/3 strict pull-ups
Then
Ski, 250 meters
—
B. Strength
10 rounds of
3 power cleans 70/47,5kg
3 bar muscle-ups
Options
70/47,5 → 60/40 → 50/35kg
3 → 2 → 1 rep of
Bar muscle-ups → chest to bar pull-ups
—
C. Workout Of Day
For time
4km, Bike-erg
2km, Row
1km, Ski-erg
Notes
Complete 4000 meters on the bike + 2000 meters on the row + 1000 meters on the ski as fast as you can. Maintain a fast yet sustainable pace throughout the total volume. Consider that each erg-machine focuses on different muscle groups, use the necessary mechanics and keep pushing.
Andrea’s time: 19:57
Options
Bike-erg → assault bike → 100 burpees
Ski-erg → run
—
D. Core Strength
5 rounds of
30 seconds, Hollow hold
Rest 10 seconds
20 seconds, Hollow rocks
Rest 60 seconds
Α. Warm-up
Bike, 3 minutes
Then
3 rounds of
10 squats
5 down-ups
10 step-ups
5 strict shoulders press
10 sit-ups
—
B. Strength
EMOM 20 Minutes of
Odd: 10-12 GHD sit-ups
Even: 6-8 double kettlebell snatches 16/12kg
Options:
GHD sit-ups → regular weighted sit-ups
16/12 → 12/8kg kettlebell
—
C. Workout Of Day
For time
100 back squats* 40/30kg
Then,
50 shoulders to overhead** 40/30kg
Notes
Complete 100 back squats + 50 shoulder to overhead as fast as you can. Make a plan to break each exercise into big, manageable sets (ideally as few as possible) so you can properly manage the in-between penalty exercises.
*Every time you break the back squats perform 5 burpees.
** Every time you break the shoulder to overhead perform 5 box-jumps
Options
40/30 → 35/25 → 30/20kg
—
D. Accessory Work
4 sets of
8 deep squat hold and bicep curls with kettlebell
8 kneeling kettlebell goblet presses
Α. Warm-up
50 single-unders
5 inchworm to push-ups
50 single-unders
10 reverse lunges
50 single-unders
15 banded good mornings
50 single-unders
20 seconds, Elbows plank
—
B. Strength/Gymnastics
For form
3 sets of
14 reverse lunges with d-ball
10 bench presses 60/40kg
6 d-ball clean over shoulders
Rest 1:1
Options
60/40 → 40/20kg d-ball
60/40 → 50/25kg barbell
—
C. Workout Of Day
For time
7 rounds of
5 handstand push-ups
10 deadlifts 70/50kg
40 double-unders
Notes
Complete 7 rounds of 5 handstand push-ups + 10 deadlifts + 40 double-unders. Push steadily through the total volume,
Andrea’s time: 8:32
Options
Handstand push-ups → push-ups hand release
70/50 → 60/42,5 → 50/35kg
Double-unders → x2 single-unders
—
D. Core Stamina
4 rounds of
10 seconds, L-sit @ parallettes
10 leg raises @ pegboard
Α. Warm-up
3 rounds of
Row, 200 meters
10 kettlebell goblet squatss
10 kipping @ rings
10 push-ups
—
B. Strength
For form
3 rounds of
12 toes to rings
6 ring muscle-ups
3 squat clean thrusters 70/45kg
Rest 1:1
Options
6 → 4 → 2 reps of
Ring muscle-ups → chest to rings pull-ups
70/45 → 60/40 → 50/35kg
—
C. Workout Of Day
For time
Run, 800 meters
Then,
1.2.3.4.5.6.7.8.9.10 reps of
Chest to bar pull-ups
2.4.6.8.10.12.14.16.18.20 reps of
Step-up overs with dumbbells 2×17,5/12,5kg
Then,
Run, 800 meters
Notes
Start the workout with a 800-meter run , then perform 1 chest to bar pull-up + 2 step-up overs, 2 + 4, 3 + 6, 4 + 8, …., etc until you complete 10 + 20 reps as fast as you can and finish with a 800-meter run. Pace the first run and the ladder (if needed break into no more than 2-3 sets as reps increase) and push hard the second run.
Options
Chest to bar pull-ups → pull-ups
17,5/12,5 → 15/10 → 12,5/7,5kg
—
D. Accessory Work
5 sets of
10-14 reverse flyes with dumbbells
12 diamond push-ups
Rest as needed between sets
REST DAY