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ATPLab Training Example Week

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Athletes Training Example Week

[/vc_column_text][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_accordion active_tab=”1″ collapsible=”yes”][vc_accordion_tab title=”Strength Bias”][vc_column_text]Monday : Weightlifting / Gymnastics / Engine

Tuesday : Running / Strength / Conditioning

Wednesday : Rowing / Weightlifting / Conditioning

Thursday : Swimming / Accessories 

Friday : Weightlifting / Gymnastics / Workout

Saturday : Strongman / Workout / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Weightlifting
A1. Back squat
3×3 @ 85%
2×2 @ 90%

A2. Power snatch
3×2 @ 90%

A3. Power clean & jerk
3×2 @ 90%

A4. Clean pull
2 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing.
A2-A3. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A4. Perform 2 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Gymnastics
B1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

B2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

B3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

B4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
B1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
B2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
B3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
B4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
Β1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
B2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
B3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
B4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


C. Conditioning
Assault Bike
C1. 12 sets of
30 seconds @ 75-80RPM
90 seconds @ easy pace

Rest 3 minutes

C2. 6 sets of
60 seconds @ 70-75RPM
60 seconds @ easy pace

Rest 3 minutes

C3. 4 sets of
90 seconds @ 65-70RPM
30 seconds @ easy pace


Notes:
Push yourself hard to maintain the given pace in each one of these intervals. There is a balance between the 3 portions. The time-frame is longer but the RPM pace easier to achieve.
C1. Start explosively and reach the given RPM as fast as possible then maintain the momentum until you reach the 30 seconds. Actively rest exactly as prescribed.
C2-C3. Perform in the same fashion as C1.


Options:
C1. 75-80 → 72-75RPM or 32-34 strokes/minute rowing
C2. 70-75 → 67-70RPM or 28-30 strokes/minute rowing
C3. 65-70 → 62-65RPM or 24-26 strokes/minute rowing


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Strength
B1. Every Minute On the Minute for 4 Minutes of
4 power snatches @ 75%
3 overhead squats
Immediately into
Every Minute On the Minute for 4 Minutes of
3 power snatches @ 85%
2 overhead squats
Immediately into
Every Minute On the Minute for 4 Minutes of
2 power snatches @ 95%
1 overhead squat

Rest 10 minutes

B2. Squat Snatch
For time
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
Cap: 10 minutes


Notes:
B1. Work for a total volume of 12 minutes. Try to achieve a high output in each minute one of these minutes. Perform the power snatches using drop & go technique. After completing the last snatch immediately continue with the overhead squats. Perform the overhead squats unbroken, focusing on steady overhead positions and squats at a controlled speed. As the weights get heavier, give yourself enough time to rest in order to ensure successful lifts.
B2. Use metal racks and load the barbell on your own. Perform each set unbroken. Use drop & go technique, don’t rush, rest as needed between sets and reps in order to ensure successful lifts.


Options:
B1. 75 → 72 → 69% of
Max power snatch
B2. 85 → 81 → 77% of
Max power snatch
B3. 95 → 90 → 85% of
Max power snatch


C. Conditioning
5 sets of
Complete As Many Reps As Possible in 4 Minutes of
Row, 250/220 meters
20 double kettle-bell snatches 24/16kg
15 box-jumps over 60/50cm
Max reps, Hand stand push-ups
Rest 2 minutes between


Notes:
Try to achieve about the same output in each one of these 5 sets.
Move fast from the start. Be explosive and maintain a fast pace on the row. Perform the double kettle-bell snatches unbroken, if not, break up into a big and then a smaller set with short rest between. Push through the box jumps with a steady fast pace. Break up the hand stand push-ups into a big and then some smaller sets with minimum rest between.


Options:
20 → 15 reps of
Double kettle-bell snatches 24/16 → 20/12 → 16/10kg kettle-bells
15 → 12 reps of
Box-jumps over 60/50 → 50/40cm
Hand stand push-ups → hand release push-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Rowing
A1. Warm-up
3 sets of
350 meters @ 20.24.28 strokes/minute
*Increasing pace

A2. 5 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace

A3. Cool-down
3 minutes @ 20-22 strokes/minute


Notes:
A1. Row 1050 meters progressively increasing your strokes as a warm-up. Start with 350 meters at 20 strokes/minute, continue with 350 meters at 24 strokes/minute and finish with 350 meters at a 28 strokes/minute pace.
A2. Row 5 sets of 750 meters at a 28-30 strokes/minute pace. Rest 3 minutes between each set. In each set, your strokes/minute pace should be steady and as prescribed, your time/distance pace should be about the one given or a little faster.
A3. Row for 3 minutes at a 20-22 strokes/minute and light pressure pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace + 3-4 seconds


B. Weightlifting
B1. Front squat
3×1 @ 97%

B2. 3 squat cleans + 1 jerk
4 sets @ 85% (% of Max squat clean)

B3. Squat snatch
2×3 @ 80%
3×2 @ 87%

B4. Snatch pull
3 Reps, Max


Notes:
B1. Be solid, maintain your form and focus on proper breathing. Get in your zone and make every lift successful.
B2. Perform the 3 squat cleans using drop & go technique, finish the last one with a power or a split jerk. On the jerk, focus on securing the barbell and stabilising before you recover into the standing position.
B3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Focus on actively bringing the bar into a solid overhead position as you sit into the squat, maintaining an upright posture.
B4. Perform 3 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


C. Conditioning
C1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

C2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

C3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
C1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
C2. Perform in the same fashion as C1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
C3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
C1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
C2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
C3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettle-bell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Weightlifting
A1. Squat snatch
4×1 @ 90%

A2. Power snatch
4×3 @ 80%

A3. Squat clean & jerk
3×1 @ 90%

A4. Power clean
3×3 @ 80%

A5. Banded back squat
3×6 @ 72% (% of Max back squat)


Notes:
A1-A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Get in your zone and make every lift successful.
A2-A4. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A5. Use a loaded barbell and two light bands, one at each side. Consider that the resistance bands create a progressively increasing tension, reaching its peak when you are fully extended


B. Gymnastics
B1. For form
7 rounds of
1 leg-less rope climb 4,5 meters
12 ring push-ups

B2. For form
7 rounds of
1 peg-board ascent
12 one-legged squats

B3. For time
9.7.5.3.1 reps of
Strict ring muscle-ups
10 meters, Hand stand walk * plates obstacle
Cap: 11 minutes

B4. For form
5 sets of
3 skin the cat
15 seconds, L-sit @ wooden parallettes


Notes:
B1. Move fast on the rope with quick and solid grasps, use your legs only to create momentum and balance, assisting your ascent. Perform the ring push ups unbroken, if not, break up into a big and then a smaller set. Rest as needed between rounds. Perform smooth transitions.
B2. On the pegboard try to reach the top with as few grasps as possible, move fast with quick hand movements. Maintain a tight midline and use your legs by efficiently following your hand movement in order to maintain balance. Perform the one-legged squats unbroken, maintaining a steady pace. Perform smooth transitions.
B3. Perform the ring muscle ups unbroken, if not, break up into a big and then a smaller set with short rest between. Go unbroken on the handstand walk, move steady with short and solid steps, loading your weight slightly forwards.
B4. Focus on quality movements and full range of motion. Push yourself to hold the L-sit as prescribed. Rest as needed between sets.


Options:
B1. 7 → 6 → 5 rounds of
Leg-less → regular rope climbs
Ring push-ups → wooden parallettes push-ups
B2. 7 → 6 → 5 rounds of
Peg-board → half peg-board ascent → 5 peg-board pull-ups
One-legged squats → narrow squats
B3. Strict → kipping ring muscle-ups → kipping chest to rings pull-ups
10 → 7,5 → 5 meters of
Obstacle → regular hand stand walk → 2 wall-walks


C. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-unders → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Strongman
A1. Farmer’s walk
3 sets of
60 seconds, Max distance @ double BodyWeight
Rest 3 minutes between

A2. Every Minute On the Minute for 10 Minutes
Odd: 8 d-ball clean over shoulders 70/50kg
Even: 8 double dumbbell push-press 30/20kg

A3. For form
8 sets of
6 double kettle-bell step-up overs 60/50cm, 32/24kg
8 meters, double kettle-bell front rack lunges 32/24kg
Rest as needed between


Notes:
A1. Push yourself hard to constantly work, cover as much distance as your form and grips allow, when you break take minimum rest and continue until you reach the 60 second time-frame. 80kg BodyWeight=160kg total load=80kg on each handle
A2. Try to achieve the same high output in each add and each even minute. Maintain a fast steady pace on the d-ball clean over shoulders, be explosive and focus on proper mechanics. Perform the double dumbbell push presses unbroken, focus on efficient rebounding at the bottom position, if not, break up into a big and then a smaller set with short rest between.
A3. Perform each exercise unbroken. On the step-up overs, focus on loading your weight on your front foot and moving fast on the box. On the lunges focus on a proper and efficient front rack position.


Options:
A1. Double BodyWeight → 1 + 1/2 BodyWeight → 1 x BodyWeight
A2. 8 → 6 → 4 reps of
D-ball or sand-bag clean over shoulders 70/50 → 60/40kg
8 → 7 → 6 reps of
Double dumbbell push-press 30/20 → 22,5/15kg
A3. 8 → 7 → 6 sets of
Step-ups over 32/24 → 24/16kg kettle-bells
Front rack lunges 32/24 → 24/16kg kettle-bells


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


C. Workout
For time
4 rounds of
1000 meters, Bike-erg
10 d-ball clean over shoulders 70/50kg
10 meters, d-ball shoulders rack lunges 70/50kg
Cap: 19 minutes


Notes:
This is a long term triplet. The key is the consistency on the bike. Maintain a moderately fast pace, over your aerobic-anaerobic threshold, that will allow you to efficiently push through the total distance and be consistent on the d-ball exercises. Maintain a steady fast pace on the d-ball clean over shoulders and perform the d-ball shoulders rack lunges fast and unbroken. Regulate your breathing on the bike. Pick up your pace in the last round.


Options:
Bike-erg → 1200 meters, Assault bike → 500 meters, Row
70/50 → 60/40 → 40/20kg d-ball or sand bag clean over shoulders & lunges


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_accordion active_tab=”0″ collapsible=”yes”][vc_accordion_tab title=”Gymnastics Bias”][vc_column_text]Monday : Weightlifting /Gymnastics / Engine 

Tuesday :  Running / Gymnastics / Conditioning

Wednesday : Rowing / Weightlifting / Conditioning

Thursday : Swimming / Accessories 

Friday : Weightlifting / Gymnastics / Workout

Saturday : Running / Workout / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Weightlifting
A1. Back squat
3×3 @ 85%
2×2 @ 90%

A2. Power snatch
3×2 @ 90%

A3. Power clean & jerk
3×2 @ 90%

A4. Clean pull
2 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing.
A2-A3. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A4. Perform 2 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Gymnastics
B1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

B2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

B3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

B4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
B1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
B2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
B3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
B4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
Β1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
B2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
B3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
B4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


C. Conditioning
Assault Bike
C1. 12 sets of
30 seconds @ 75-80RPM
90 seconds @ easy pace

Rest 3 minutes

C2. 6 sets of
60 seconds @ 70-75RPM
60 seconds @ easy pace

Rest 3 minutes

C3. 4 sets of
90 seconds @ 65-70RPM
30 seconds @ easy pace


Notes:
Push yourself hard to maintain the given pace in each one of these intervals. There is a balance between the 3 portions. The time-frame is longer but the RPM pace easier to achieve.
C1. Start explosively and reach the given RPM as fast as possible then maintain the momentum until you reach the 30 seconds. Actively rest exactly as prescribed.
C2-C3. Perform in the same fashion as C1.


Options:
C1. 75-80 → 72-75RPM or 32-34 strokes/minute rowing
C2. 70-75 → 67-70RPM or 28-30 strokes/minute rowing
C3. 65-70 → 62-65RPM or 24-26 strokes/minute rowing


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Gymnastics
B1. For form
3 rounds of
6 weighted strict ring dips 20/12kg kettle-bell
6 strict ring dips
Rest 30 seconds
6 weighted strict toes to bar 6/4kg med-ball
6 strict toes to bar
Rest 2 minutes

B2. For form
3 rounds of
8 strict hand stand push-ups
8 kipping hand stand push-ups
Rest 30 seconds
8 strict ring pull-ups
8 kipping ring pull-ups
Rest 2 minutes
*Vest 10/7kg

B3. For time
30 ring muscle-ups
*Vest 10/7kg
Cap: 7 minutes

B4. For form
100 v-ups


Notes:
B1. Perform the weighted strict ring dips unbroken, drop the weight and immediately continue with an unbroken set of strict ring dips. Perform the weighted strict toes to bar and strict toes to bar in the same fashion as the ring dips. Focus on full range of motion. Rest as prescribed.
B2. Use a vest. Perform the strict hand stand push-ups and the kipping hand stand push-ups as a complex, if not, break up into an unbroken strict reps set and an unbroken kipping reps set with short rest between. Focus on smooth transitions between strict and kipping reps. On the ring muscle ups, break the strict reps into a big and then 1-2 smaller sets with short rest between. Perform the kipping ring muscle ups unbroken, if not, perform in the same fashion as the strict reps.
B3. Use a vest. Break up into big but yet manageable sets with short rest between. Focus on proper technique and efficient mechanics. Consider that in order to efficiently push through the total reps, as your body gets taxed, you may have to break into sets of 3 reps, 2 reps or even perform 1 rep at the time.
B4. Go unbroken for as long as proper form allows. When you break rest as needed and continue pushing through the total reps.


Options:
B1. 6 → 5 → 4 reps of
Weighted strict ring dips → weighted strict parallel dips 20/12 → 16/10 → 12/8kg kettle-bell
6 → 5 → 4 reps of
Strict ring dips → ring push-ups
6 → 5 → 4 reps of
Weighted strict toes to bar → weighted strict knees to chest 6/4 → 4/3kg med-ball
Strict toes to bar → strict knees to chest → v-ups
B2. Vest → no vest
8 → 6 → 4 reps of
Strict hand stand push-ups → pike push-ups (feet on box)
8 → 7 → 6 reps of
Kipping hand stand push-ups → scale kipping hand stand push-ups (20kg plate + ab-mat above you head)
8 → 6 → 4 reps of
Strict ring pull-ups → assisted strict ring pull-ups (coach or partner) → ring rows
8 → 7 → 6 reps of
Kipping ring pull-ups → assisted kipping ring pull-ups (coach or partner)
B3. 30 → 20 → 15 reps of
Weighted ring muscle-ups → body-weight ring muscle-ups


C. Conditioning
5 sets of
Complete As Many Reps As Possible in 4 Minutes of
Row, 250/220 meters
20 double kettle-bell snatches 24/16kg
15 box-jumps over 60/50cm
Max reps, Hand stand push-ups
Rest 2 minutes between


Notes:
Try to achieve about the same output in each one of these 5 sets.
Move fast from the start. Be explosive and maintain a fast pace on the row. Perform the double kettle-bell snatches unbroken, if not, break up into a big and then a smaller set with short rest between. Push through the box jumps with a steady fast pace. Break up the hand stand push-ups into a big and then some smaller sets with minimum rest between.


Options:
20 → 15 reps of
Double kettle-bell snatches 24/16 → 20/12 → 16/10kg kettle-bells
15 → 12 reps of
Box-jumps over 60/50 → 50/40cm
Hand stand push-ups → hand release push-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Rowing
A1. Warm-up
3 sets of
350 meters @ 20.24.28 strokes/minute
*Increasing pace

A2. 5 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace

A3. Cool-down
3 minutes @ 20-22 strokes/minute


Notes:
A1. Row 1050 meters progressively increasing your strokes as a warm-up. Start with 350 meters at 20 strokes/minute, continue with 350 meters at 24 strokes/minute and finish with 350 meters at a 28 strokes/minute pace.
A2. Row 5 sets of 750 meters at a 28-30 strokes/minute pace. Rest 3 minutes between each set. In each set, your strokes/minute pace should be steady and as prescribed, your time/distance pace should be about the one given or a little faster.
A3. Row for 3 minutes at a 20-22 strokes/minute and light pressure pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace + 3-4 seconds


B. Weightlifting
B1. Front squat
3×1 @ 97%

B2. 3 squat cleans + 1 jerk
4 sets @ 85% (% of Max squat clean)

B3. Squat snatch
2×3 @ 80%
3×2 @ 87%

B4. Snatch pull
3 Reps, Max


Notes:
B1. Be solid, maintain your form and focus on proper breathing. Get in your zone and make every lift successful.
B2. Perform the 3 squat cleans using drop & go technique, finish the last one with a power or a split jerk. On the jerk, focus on securing the barbell and stabilising before you recover into the standing position.
B3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Focus on actively bringing the bar into a solid overhead position as you sit into the squat, maintaining an upright posture.
B4. Perform 3 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


C. Conditioning
C1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

C2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

C3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
C1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
C2. Perform in the same fashion as C1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
C3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
C1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
C2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
C3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettlebell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Weightlifting
A1. Squat snatch
4×1 @ 90%

A2. Power snatch
4×3 @ 80%

A3. Squat clean & jerk
3×1 @ 90%

A4. Power clean
3×3 @ 80%

A5. Banded back squat
3×6 @ 72% (% of Max back squat)


Notes:
A1-A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Get in your zone and make every lift successful.
A2-A4. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A5. Use a loaded barbell and two light bands, one at each side. Consider that the resistance bands create a progressively increasing tension, reaching its peak when you are fully extended


B. Gymnastics
B1. For form
7 rounds of
1 leg-less rope climb 4,5 meters
12 ring push-ups

B2. For form
7 rounds of
1 peg-board ascent
12 one-legged squats

B3. For time
9.7.5.3.1 reps of
Strict ring muscle-ups
10 meters, Hand stand walk * plates obstacle
Cap: 11 minutes

B4. For form
5 sets of
3 skin the cat
15 seconds, L-sit @ wooden parallettes


Notes:
B1. Move fast on the rope with quick and solid grasps, use your legs only to create momentum and balance, assisting your ascent. Perform the ring push ups unbroken, if not, break up into a big and then a smaller set. Rest as needed between rounds. Perform smooth transitions.
B2. On the pegboard try to reach the top with as few grasps as possible, move fast with quick hand movements. Maintain a tight midline and use your legs by efficiently following your hand movement in order to maintain balance. Perform the one-legged squats unbroken, maintaining a steady pace. Perform smooth transitions.
B3. Perform the ring muscle ups unbroken, if not, break up into a big and then a smaller set with short rest between. Go unbroken on the handstand walk, move steady with short and solid steps, loading your weight slightly forwards.
B4. Focus on quality movements and full range of motion. Push yourself to hold the L-sit as prescribed. Rest as needed between sets.


Options:
B1. 7 → 6 → 5 rounds of
Leg-less → regular rope climbs
Ring push-ups → wooden parallettes push-ups
B2. 7 → 6 → 5 rounds of
Peg-board → half peg-board ascent → 5 peg-board pull-ups
One-legged squats → narrow squats
B3. Strict → kipping ring muscle-ups → kipping chest to rings pull-ups
10 → 7,5 → 5 meters of
Obstacle → regular hand stand walk → 2 wall-walks


C. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-under’s → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Running
3000 meters @ 5’40”-6’10”/km
1000 meters @ 4’20”-4’50”/km
2000 meters @ 5’20”-5’50”/km
1000 meters @ 3’50”-4’20”/km


Notes:
Run a continuous 7000 meters run alternating your pace from a moderately fast (in the 3000 and 2000 meters) to a fast (1000 meter distances) as prescribed.


Options:
3000 → 2000 meters @ 5’40”-6’10”/km
1000 → 800 meters @ 4’20”-4’50”/km
2000 → 1200 meters @ 5’20”-5’50”/km
1000 → 800 meters @ 3’50”-4’20”/km


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


C. Workout 
For time
4 rounds of
1000 meters, Bike-erg
10 d-ball clean over shoulders 70/50kg
10 meters, d-ball shoulders rack lunges 70/50kg
Cap: 19 minutes


Notes:
This is a long term triplet. The key is the consistency on the bike. Maintain a moderately fast pace, over your aerobic-anaerobic threshold, that will allow you to efficiently push through the total distance and be consistent on the d-ball exercises. Maintain a steady fast pace on the d-ball clean over shoulders and perform the d-ball shoulders rack lunges fast and unbroken. Regulate your breathing on the bike. Pick up your pace in the last round.


Options:
Bike-erg → 1200 meters, Assault bike → 500 meters, Row
70/50 → 60/40 → 40/20kg d-ball or sand bag clean over shoulders & lunges


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_accordion active_tab=”0″ collapsible=”yes”][vc_accordion_tab title=”Conditioning Bias”][vc_column_text]Monday : Gymnastics / Engine / Workout 

Tuesday :  Running / Conditioning / Workout

Wednesday : Rowing / Weightlifting / Conditioning

Thursday : Swimming / Accessories 

Friday : Weightlifting/ Workout / Workout

Saturday : Running / Workout / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Gymnastics
A1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

A2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

A3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

A4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
A1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
A2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
A3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
A4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
A1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
A2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
A3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
A4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


B. Conditioning
Assault Bike
B1. 12 sets of
30 seconds @ 75-80RPM
90 seconds @ easy pace

Rest 3 minutes

B2. 6 sets of
60 seconds @ 70-75RPM
60 seconds @ easy pace

Rest 3 minutes

B3. 4 sets of
90 seconds @ 65-70RPM
30 seconds @ easy pace


Notes:
Push yourself hard to maintain the given pace in each one of these intervals. There is a balance between the 3 portions. The time-frame is longer but the RPM pace easier to achieve.
B1. Start explosively and reach the given RPM as fast as possible then maintain the momentum until you reach the 30 seconds. Actively rest exactly as prescribed.
B2-B3. Perform in the same fashion as B1.


Options:
B1. 75-80 → 72-75RPM or 32-34 strokes/minute rowing
B2. 70-75 → 67-70RPM or 28-30 strokes/minute rowing
B3. 65-70 → 62-65RPM or 24-26 strokes/minute rowing


C. Workout
Complete As Many Reps As Possible in 20 Minutes of
14/12 calories, Ski
8 toes to bar
14 double dumbbell shoulders to overhead 22,5/15kg
8 burpees touch the target (10cm above your extended arm)


Notes:
This is a long term workout. Perform smooth transitions. On the ski and the burpees regulate your breathing and maintain a moderately fast pace that will allow you to constantly move, efficiently pushing through the 20 minutes. Perform the toes to bar unbroken. Go the double dumbbell shoulders to overhead unbroken, if not, break up into a big and then a smaller set with short rest between, focus on efficient mechanics and smooth rebounding on the shoulders.


Options:
Ski → row
Toes to bar → knees to chest
22,5/15 → 17.5/12,5 → 15/10kg dumbbells


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Conditioning
5 sets of
Complete As Many Reps As Possible in 4 Minutes of
Row, 250/220 meters
20 double kettle-bell snatches 24/16kg
15 box-jumps over 60/50cm
Max reps, Hand stand push-ups
Rest 2 minutes between


Notes:
Try to achieve about the same output in each one of these 5 sets.
Move fast from the start. Be explosive and maintain a fast pace on the row. Perform the double kettle-bell snatches unbroken, if not, break up into a big and then a smaller set with short rest between. Push through the box jumps with a steady fast pace. Break up the hand stand push-ups into a big and then some smaller sets with minimum rest between.


Options:
20 → 15 reps of
Double kettle-bell snatches 24/16 → 20/12 → 16/10kg kettle-bells
15 → 12 reps of
Box-jumps over 60/50 → 50/40cm
Hand stand push-ups → hand release push-ups


C. Workout
Complete As Many Reps As Possible in 7 Minutes of
2.4.6.8.10..etc reps of
Chest to bar pull-ups
Overhead squats 57,5/40kg


Notes:
This is a short term couplet. Your consistency will define the outcome. Don’t rush, perform each exercise unbroken, maintaining a moderately fast pace that will allow you to constantly move, efficiently pushing through the 7 minutes. As the reps of each set increase, break up into a big and then 1-2 smaller sets with short rest between.


Options:
Chest to bar pull-ups → pull-ups → assisted pull-ups (band)
57,5/40 → 50/35 → 40/30kg barbell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Rowing
A1. Warm-up
3 sets of
350 meters @ 20.24.28 strokes/minute
*Increasing pace

A2. 5 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace

A3. Cool-down
3 minutes @ 20-22 strokes/minute


Notes:
A1. Row 1050 meters progressively increasing your strokes as a warm-up. Start with 350 meters at 20 strokes/minute, continue with 350 meters at 24 strokes/minute and finish with 350 meters at a 28 strokes/minute pace.
A2. Row 5 sets of 750 meters at a 28-30 strokes/minute pace. Rest 3 minutes between each set. In each set, your strokes/minute pace should be steady and as prescribed, your time/distance pace should be about the one given or a little faster.
A3. Row for 3 minutes at a 20-22 strokes/minute and light pressure pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace + 3-4 seconds


B. Weightlifting
B1. Front squat
3×1 @ 97%

B2. 3 squat cleans + 1 jerk
4 sets @ 85% (% of Max squat clean)

B3. Squat snatch
2×3 @ 80%
3×2 @ 87%

B4. Snatch pull
3 Reps, Max


Notes:
B1. Be solid, maintain your form and focus on proper breathing. Get in your zone and make every lift successful.
B2. Perform the 3 squat cleans using drop & go technique, finish the last one with a power or a split jerk. On the jerk, focus on securing the barbell and stabilising before you recover into the standing position.
B3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Focus on actively bringing the bar into a solid overhead position as you sit into the squat, maintaining an upright posture.
B4. Perform 3 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


C. Conditioning
C1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

C2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

C3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
C1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
C2. Perform in the same fashion as C1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
C3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
C1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
C2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
C3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettlebell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Weightlifting
A1. Squat snatch
4×1 @ 90%

A2. Power snatch
4×3 @ 80%

A3. Squat clean & jerk
3×1 @ 90%

A4. Power clean
3×3 @ 80%

A5. Banded back squat
3×6 @ 72% (% of Max back squat)


Notes:
A1-A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Get in your zone and make every lift successful.
A2-A4. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A5. Use a loaded barbell and two light bands, one at each side. Consider that the resistance bands create a progressively increasing tension, reaching its peak when you are fully extended


B. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-under’s → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


C. Workout
For time
3 rounds
Row, 500/450 meters
7 deadlifts 160/100kg
12 bar muscle-ups
Cap: 12 minutes


Notes:
This is a medium term triplet. On the row maintain a fast pace that will allow you to be consistent on the exercises that follow. Break the deadlifts into 2-3 unbroken touch & go sets with short rest between, if not, use drop & go technique, with minimum to no rest between reps. Go the bar muscle-ups unbroken, if not, break up into a big and then a smaller set with short rest between. Focus on technique and efficient mechanics.


Options:
160/100 → 140/90 → 120/80kg or 70% of Max deadlift
12 → 10 → 8 reps of
Bar muscle-ups → chest to bar pull-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Running
3000 meters @ 5’40”-6’10”/km
1000 meters @ 4’20”-4’50”/km
2000 meters @ 5’20”-5’50”/km
1000 meters @ 3’50”-4’20”/km


Notes:
Run a continuous 7000 meters run alternating your pace from a moderately fast (in the 3000 and 2000 meters) to a fast (1000 meter distances) as prescribed.


Options:
3000 → 2000 meters @ 5’40”-6’10”/km
1000 → 800 meters @ 4’20”-4’50”/km
2000 → 1200 meters @ 5’20”-5’50”/km
1000 → 800 meters @ 3’50”-4’20”/km


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


C. Workout
For time
4 rounds of
1000 meters, Bike-erg
10 d-ball clean over shoulders 70/50kg
10 meters, d-ball shoulders rack lunges 70/50kg
Cap: 19 minutes


Notes:
This is a long term triplet. The key is the consistency on the bike. Maintain a moderately fast pace, over your aerobic-anaerobic threshold, that will allow you to efficiently push through the total distance and be consistent on the d-ball exercises. Maintain a steady fast pace on the d-ball clean over shoulders and perform the d-ball shoulders rack lunges fast and unbroken. Regulate your breathing on the bike. Pick up your pace in the last round.


Options:
Bike-erg → 1200 meters, Assault bike → 500 meters, Row
70/50 → 60/40 → 40/20kg d-ball or sand bag clean over shoulders & lunges


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][vc_column_text]

Competitors Training Example Week

[/vc_column_text][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_accordion active_tab=”1″ collapsible=”yes”][vc_accordion_tab title=”Strength Bias”][vc_column_text]Monday : Weightlifting / Gymnastics

Tuesday : Running / Strength

Wednesday : Weightlifting / Conditioning

Thursday : Swimming / Accessories 

Friday : Weightlifting / Workout

Saturday : Strongman / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Weightlifting
A1. Back squat
3×3 @ 85%
2×2 @ 90%

A2. Power snatch
3×2 @ 90%

A3. Power clean & jerk
3×2 @ 90%

A4. Clean pull
2 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing.
A2-A3. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A4. Perform 2 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Gymnastics
B1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

B2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

B3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

B4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
B1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
B2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
B3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
B4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
Β1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
B2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
B3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
B4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Strength
B1. Every Minute On the Minute for 4 Minutes of
4 power snatches @ 75%
3 overhead squats
Immediately into
Every Minute On the Minute for 4 Minutes of
3 power snatches @ 85%
2 overhead squats
Immediately into
Every Minute On the Minute for 4 Minutes of
2 power snatches @ 95%
1 overhead squat

Rest 10 minutes

B2. Squat Snatch
For time
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
Cap: 10 minutes


Notes:
B1. Work for a total volume of 12 minutes. Try to achieve a high output in each minute one of these minutes. Perform the power snatches using drop & go technique. After completing the last snatch immediately continue with the overhead squats. Perform the overhead squats unbroken, focusing on steady overhead positions and squats at a controlled speed. As the weights get heavier, give yourself enough time to rest in order to ensure successful lifts.
B2. Use metal racks and load the barbell on your own. Perform each set unbroken. Use drop & go technique, don’t rush, rest as needed between sets and reps in order to ensure successful lifts.


Options:
B1. 75 → 72 → 69% of
Max power snatch
B2. 85 → 81 → 77% of
Max power snatch
B3. 95 → 90 → 85% of
Max power snatch


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Weightlifting
A1. Front squat
3×1 @ 97%

A2. 3 squat cleans + 1 jerk
4 sets @ 85% (% of Max squat clean)

A3. Squat snatch
2×3 @ 80%
3×2 @ 87%

A4. Snatch pull
3 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing. Get in your zone and make every lift successful.
A2. Perform the 3 squat cleans using drop & go technique, finish the last one with a power or a split jerk. On the jerk, focus on securing the barbell and stabilising before you recover into the standing position.
A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Focus on actively bringing the bar into a solid overhead position as you sit into the squat, maintaining an upright posture.
A4. Perform 3 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Conditioning
B1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

B2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

B3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
B1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
B2. Perform in the same fashion as B1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
B3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
B1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
B2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
B3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettlebell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Weightlifting
A1. Squat snatch
4×1 @ 90%

A2. Power snatch
4×3 @ 80%

A3. Squat clean & jerk
3×1 @ 90%

A4. Power clean
3×3 @ 80%

A5. Banded back squat
3×6 @ 72% (% of Max back squat)


Notes:
A1-A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Get in your zone and make every lift successful.
A2-A4. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A5. Use a loaded barbell and two light bands, one at each side. Consider that the resistance bands create a progressively increasing tension, reaching its peak when you are fully extended


B. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-under’s → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Strongman
A1. Farmer’s walk
3 sets of
60 seconds, Max distance @ double BodyWeight
Rest 3 minutes between

A2. Every Minute On the Minute for 10 Minutes
Odd: 8 d-ball clean over shoulders 70/50kg
Even: 8 double dumbbell push-press 30/20kg

A3. For form
8 sets of
6 double kettle-bell step-up overs 60/50cm, 32/24kg
8 meters, double kettle-bell front rack lunges 32/24kg
Rest as needed between


Notes:
A1. Push yourself hard to constantly work, cover as much distance as your form and grips allow, when you break take minimum rest and continue until you reach the 60 second time-frame. 80kg BodyWeight=160kg total load=80kg on each handle
A2. Try to achieve the same high output in each add and each even minute. Maintain a fast steady pace on the d-ball clean over shoulders, be explosive and focus on proper mechanics. Perform the double dumbbell push presses unbroken, focus on efficient rebounding at the bottom position, if not, break up into a big and then a smaller set with short rest between.
A3. Perform each exercise unbroken. On the step-up overs, focus on loading your weight on your front foot and moving fast on the box. On the lunges focus on a proper and efficient front rack position.


Options:
A1. Double BodyWeight → 1 + 1/2 BodyWeight → 1 x BodyWeight
A2. 8 → 6 → 4 reps of
D-ball or sand-bag clean over shoulders 70/50 → 60/40kg
8 → 7 → 6 reps of
Double dumbbell push-press 30/20 → 22,5/15kg
A3. 8 → 7 → 6 sets of
Step-ups over 32/24 → 24/16kg kettle-bells
Front rack lunges 32/24 → 24/16kg kettle-bells


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_accordion active_tab=”0″ collapsible=”yes”][vc_accordion_tab title=”Gymnastics Bias”][vc_column_text]Monday : Weightlifting / Gymnastics

Tuesday :  Running / Gymnastics

Wednesday : Weightlifting / Conditioning

Thursday : Swimming / Accessories 

Friday : Gymnastics / Workout

Saturday : Running / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Weightlifting
A1. Back squat
3×3 @ 85%
2×2 @ 90%

A2. Power snatch
3×2 @ 90%

A3. Power clean & jerk
3×2 @ 90%

A4. Clean pull
2 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing.
A2-A3. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A4. Perform 2 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Gymnastics
B1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

B2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

B3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

B4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
B1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
B2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
B3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
B4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
Β1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
B2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
B3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
B4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Gymnastics
B1. For form
3 rounds of
6 weighted strict ring dips 20/12kg kettle-bell
6 strict ring dips
Rest 30 seconds
6 weighted strict toes to bar 6/4kg med-ball
6 strict toes to bar
Rest 2 minutes

B2. For form
3 rounds of
8 strict hand stand push-ups
8 kipping hand stand push-ups
Rest 30 seconds
8 strict ring pull-ups
8 kipping ring pull-ups
Rest 2 minutes
*Vest 10/7kg

B3. For time
30 ring muscle-ups
*Vest 10/7kg
Cap: 7 minutes

B4. For form
100 v-ups


Notes:
B1. Perform the weighted strict ring dips unbroken, drop the weight and immediately continue with an unbroken set of strict ring dips. Perform the weighted strict toes to bar and strict toes to bar in the same fashion as the ring dips. Focus on full range of motion. Rest as prescribed.
B2. Use a vest. Perform the strict hand stand push-ups and the kipping hand stand push-ups as a complex, if not, break up into an unbroken strict reps set and an unbroken kipping reps set with short rest between. Focus on smooth transitions between strict and kipping reps. On the ring muscle ups, break the strict reps into a big and then 1-2 smaller sets with short rest between. Perform the kipping ring muscle ups unbroken, if not, perform in the same fashion as the strict reps.
B3. Use a vest. Break up into big but yet manageable sets with short rest between. Focus on proper technique and efficient mechanics. Consider that in order to efficiently push through the total reps, as your body gets taxed, you may have to break into sets of 3 reps, 2 reps or even perform 1 rep at the time.
B4. Go unbroken for as long as proper form allows. When you break rest as needed and continue pushing through the total reps.


Options:
B1. 6 → 5 → 4 reps of
Weighted strict ring dips → weighted strict parallel dips 20/12 → 16/10 → 12/8kg kettle-bell
6 → 5 → 4 reps of
Strict ring dips → ring push-ups
6 → 5 → 4 reps of
Weighted strict toes to bar → weighted strict knees to chest 6/4 → 4/3kg med-ball
Strict toes to bar → strict knees to chest → v-ups
B2. Vest → no vest
8 → 6 → 4 reps of
Strict hand stand push-ups → pike push-ups (feet on box)
8 → 7 → 6 reps of
Kipping hand stand push-ups → scale kipping hand stand push-ups (20kg plate + ab-mat above you head)
8 → 6 → 4 reps of
Strict ring pull-ups → assisted strict ring pull-ups (coach or partner) → ring rows
8 → 7 → 6 reps of
Kipping ring pull-ups → assisted kipping ring pull-ups (coach or partner)
B3. 30 → 20 → 15 reps of
Weighted ring muscle-ups → body-weight ring muscle-ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Weightlifting
A1. Front squat
3×1 @ 97%

A2. 3 squat cleans + 1 jerk
4 sets @ 85% (% of Max squat clean)

A3. Squat snatch
2×3 @ 80%
3×2 @ 87%

A4. Snatch pull
3 Reps, Max


Notes:
A1. Be solid, maintain your form and focus on proper breathing. Get in your zone and make every lift successful.
A2. Perform the 3 squat cleans using drop & go technique, finish the last one with a power or a split jerk. On the jerk, focus on securing the barbell and stabilising before you recover into the standing position.
A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Focus on actively bringing the bar into a solid overhead position as you sit into the squat, maintaining an upright posture.
A4. Perform 3 reps in each set and add weight after every successful set. Focus on proper deadlifting until the bar is at mid-thigh and an explosive shoulder shrug maintaining ankles, knees and hips fully extended.


B. Conditioning
B1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

B2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

B3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
B1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
B2. Perform in the same fashion as B1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
B3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
B1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
B2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
B3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettlebell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Gymnastics
A1. For form
7 rounds of
1 leg-less rope climb 4,5 meters
12 ring push-ups

A2. For form
7 rounds of
1 peg-board ascent
12 one-legged squats

A3. For time
9.7.5.3.1 reps of
Strict ring muscle-ups
10 meters, Hand stand walk * plates obstacle
Cap: 11 minutes

A4. For form
5 sets of
3 skin the cat
15 seconds, L-sit @ wooden parallettes


Notes:
A1. Move fast on the rope with quick and solid grasps, use your legs only to create momentum and balance, assisting your ascent. Perform the ring push ups unbroken, if not, break up into a big and then a smaller set. Rest as needed between rounds. Perform smooth transitions.
A2. On the pegboard try to reach the top with as few grasps as possible, move fast with quick hand movements. Maintain a tight midline and use your legs by efficiently following your hand movement in order to maintain balance. Perform the one-legged squats unbroken, maintaining a steady pace. Perform smooth transitions.
A3. Perform the ring muscle ups unbroken, if not, break up into a big and then a smaller set with short rest between. Go unbroken on the handstand walk, move steady with short and solid steps, loading your weight slightly forwards.
A4. Focus on quality movements and full range of motion. Push yourself to hold the L-sit as prescribed. Rest as needed between sets.


Options:
A1. 7 → 6 → 5 rounds of
Leg-less → regular rope climbs
Ring push-ups → wooden parallettes push-ups
A2. 7 → 6 → 5 rounds of
Peg-board → half peg-board ascent → 5 peg-board pull-ups
One-legged squats → narrow squats
A3. Strict → kipping ring muscle-ups → kipping chest to rings pull-ups
10 → 7,5 → 5 meters of
Obstacle → regular hand stand walk → 2 wall-walks


B. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-unders → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Running
3000 meters @ 5’40”-6’10”/km
1000 meters @ 4’20”-4’50”/km
2000 meters @ 5’20”-5’50”/km
1000 meters @ 3’50”-4’20”/km


Notes:
Run a continuous 7000 meters run alternating your pace from a moderately fast (in the 3000 and 2000 meters) to a fast (1000 meter distances) as prescribed.


Options:
3000 → 2000 meters @ 5’40”-6’10”/km
1000 → 800 meters @ 4’20”-4’50”/km
2000 → 1200 meters @ 5’20”-5’50”/km
1000 → 800 meters @ 3’50”-4’20”/km


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/3″][vc_accordion active_tab=”0″ collapsible=”yes”][vc_accordion_tab title=”Conditioning Bias”][vc_column_text]Monday : Gymnastics / Workout

Tuesday :  Running / Workout

Wednesday : Rowing / Conditioning

Thursday : Swimming / Accessories 

Friday : Weightlifting / Workout

Saturday : Running / Workout

Sunday : Cardio or Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Gymnastics
A1. For form
7.6.5.4.3.2.1 reps of
Strict chest to bar pull-ups
Strict toes to bar
7 reps of
Strict parallel dips

A2. 3 rounds of
Max distance, Hand stand walk
Rest 1 minute
Max reps, Pull-ups
Rest 2 minutes

A3. Practice #1
L-sit to hand stand @ metal parallettes

Practice #2
Pull-up to inverted hang

A4. Core and Push Strength
100 GHD sit-ups
*Every 90 seconds (including 0:00)
10 push-ups
**Vest 10/7kg


Notes:
A1. Perform the strict chest to bar pull-ups and the strict toes to bar as a complex and then an unbroken strict parallel dips (reps remain the same) set in each round, if not, break the three exercises and rest as needed between. Focus on full range of motion. Rest as needed between rounds.
A2. On the hand stand walk move fast taking short and quick steps. Push yourself to cover as much distance unbroken as possible, when you break rest as prescribed. On the pull-ups go for an unbroken set of as many reps as possible each time, when you break rest as prescribed. Focus on proper butterfly/kipping technique.180* turn every 10 meters without fall
A3. Spend 20 minutes on practicing the L-sit to hand stand and 20 minutes on the pull-up to inverted hang. Start easy and gradually progress to the perfection of the movement.
A4. Use a vest. Start with 10 push-ups, push yourself to complete the GHD sit-ups as fast as possible, every 90 seconds break the sit-ups and perform 10 push ups as prescribed. Perform the GHD sit-ups unbroken for as long as possible, considering that your rest will be the push ups.


Options:
A1. 7.6.5.4.3.2.1 → 5.4.3.2.1 reps of
Strict chest to bar pull-ups → strict pull-ups → assisted strict pull-ups (band)
Strict toes to bar → strict knees to chest
7 → 5 reps of
Strict parallel dips → assisted strict parallel dips (band)
A2. Max distance, Hand stand walk → max reps, Hand stand shoulder taps (back against wall)
Pull-ups → assisted pull-ups (band)
A3. L-sit to hand stand → L-sit to pike position
Pull-up to inverted hang → pull-up to front lever → assisted pull-up to front lever (band)
A4. Vest → without vest
10 → 8 → 6 reps of
Push-ups → knee push-ups


B. Workout
Complete As Many Reps As Possible in 20 Minutes of
14/12 calories, Ski
8 toes to bar
14 double dumbbell shoulders to overhead 22,5/15kg
8 burpees touch the target (10cm above your extended arm)


Notes:
This is a long term workout. Perform smooth transitions. On the ski and the burpees regulate your breathing and maintain a moderately fast pace that will allow you to constantly move, efficiently pushing through the 20 minutes. Perform the toes to bar unbroken. Go the double dumbbell shoulders to overhead unbroken, if not, break up into a big and then a smaller set with short rest between, focus on efficient mechanics and smooth rebounding on the shoulders.


Options:
Ski → row
Toes to bar → knees to chest
22,5/15 → 17.5/12,5 → 15/10kg dumbbells[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Running
A1. 2000 meters @ easy pace

A2. 5 sets of
6 minutes @ 4’37”-5’12”/km
Rest 4 minutes

A3. 1000 meters @ easy pace


Notes:
A1. Run 2000 meters at an easy pace as a warm up.
A2. Run 5 sets of 6 minutes at 4’37”-5’12”/km. Try to cover about the same distance in each one of theses 5 sets. Rest 4 minutes between by jogging.
A3. Run 1000 meters at an easy pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
6 minutes @ 4’37”-5’12”/km


B. Workout
Complete As Many Reps As Possible in 7 Minutes of
2.4.6.8.10..etc reps of
Chest to bar pull-ups
Overhead squats 57,5/40kg


Notes:
This is a short term couplet. Your consistency will define the outcome. Don’t rush, perform each exercise unbroken, maintaining a moderately fast pace that will allow you to constantly move, efficiently pushing through the 7 minutes. As the reps of each set increase, break up into a big and then 1-2 smaller sets with short rest between.


Options:
Chest to bar pull-ups → pull-ups → assisted pull-ups (band)
57,5/40 → 50/35 → 40/30kg barbell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Rowing
A1. Warm-up
3 sets of
350 meters @ 20.24.28 strokes/minute
*Increasing pace

A2. 5 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace

A3. Cool-down
3 minutes @ 20-22 strokes/minute


Notes:
A1. Row 1050 meters progressively increasing your strokes as a warm-up. Start with 350 meters at 20 strokes/minute, continue with 350 meters at 24 strokes/minute and finish with 350 meters at a 28 strokes/minute pace.
A2. Row 5 sets of 750 meters at a 28-30 strokes/minute pace. Rest 3 minutes between each set. In each set, your strokes/minute pace should be steady and as prescribed, your time/distance pace should be about the one given or a little faster.
A3. Row for 3 minutes at a 20-22 strokes/minute and light pressure pace as a cool down.


Options:
A2. 5 → 4 → 3 sets of
750 meters @ 28-30 strokes/minute
Rest 3 minutes
Pace: 2km PR pace + 3-4 seconds


B. Conditioning
B1. Every 3 Minutes for 15 Minutes
15/12 calories, Ski
10 bar-facing burpees over
5 squat cleans 60-70%

Immediately into

B2. Every 2 Minutes for 10 Minutes
10 bar-facing burpees over
3 squat cleans 70-80%

Immediately into

B3. Every Minute for 5 Minutes
1 squat clean 80-95%


Notes:
B1. Try to achieve a high output in each one of these 3 minute time-frames. Maintain a fast but yet manageable pace on the ski and the bar-facing burpees over that will allow you to be consistent on the squat cleans. Perform the squat cleans using drop & go technique, focus on taking minimum rest between each squat clean rep.
B2. Perform in the same fashion as B1. Maintain a fast pace on the bar-facing burpees over, perform a smooth transition and continue with the squat cleans using drop & go technique.
B3. Get in you zone and make every lift successful. Consider that the lifts my feel heavy due to the tax of the previous portions.


Options:
B1. 15/12 → 12/9 calories, Ski → row
10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
5 → 4 → 3 squat cleans 60-70%
B2. 10 → 8 → 6 reps of
Bar-facing burpees over → burpees over bar (lateral)
3 → 2 squat cleans 70-80%
B3. Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 100 meters, Crawl warm-up
If needed, Rest every 50 meters

A2. 4 sets of
50 meters, Crawl
Rest 30 seconds between
(try to keep the timing the same for each lap)

A3. 8 sets of
25 meters, Crawl breathing every 4th stroke
25 meters, Crawl breathing every 2nd stroke

A4. 100 meters, kick-board
If needed, Rest between laps

A5. 100 meters, Crawl warm-down


Notes:
Focus on proper breathing. The swimming drills will help you get familiar with different breathing patterns. At this level you should always practice breathing the least amount of time first and increase your breathing for subsequent laps.


B. Accessories
B1. Banded dead bug
3 sets of 12 reps
Jefferson curl
3 sets of 10 reps 20/15kg barbell

B2. Heavy double kettlebell shoulders pull
3 sets of 6 reps @ ahafa

B3. Kettle-bell single leg deadlift
4 set of 6-8 reps each 24/16kg

B4. GHD weighted prone hold
3 sets of Max time 10/5kg plate

B5. Single leg alternating V sit-ups
5 sets of 20 reps


[/vc_column_text][mkd_image_gallery type=”slider” show_title_desc=”no” autoplay=”3″ pretty_photo=”no” arrows=”yes” dots=”yes”][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Weightlifting
A1. Squat snatch
4×1 @ 90%

A2. Power snatch
4×3 @ 80%

A3. Squat clean & jerk
3×1 @ 90%

A4. Power clean
3×3 @ 80%

A5. Banded back squat
3×6 @ 72% (% of Max back squat)


Notes:
A1-A3. Focus on a finished pull with your body fully extended, a fast turnover under the bar and a steady deep receiving position. Get in your zone and make every lift successful.
A2-A4. Focus on a finished pull with your body fully extended, a tight midline and a steady receiving position. On the reception your thighs should be above horizontal and your hips behind your body-barbell vertical line.
A5. Use a loaded barbell and two light bands, one at each side. Consider that the resistance bands create a progressively increasing tension, reaching its peak when you are fully extended


B. Workout
For time
Run, 800 meters
150 double-unders
30 fat bar thrusters 60/40kg
150 double-unders
Run, 800 meters
Cap: 15 minutes


Notes:
This is a medium term workout. On the first run maintain a moderately fast pace that will allow you to be consistent on the exercises that follow. Go the double-unders unbroken for as long as possible, if/when you break immediately continue pushing through the remaining reps. Break the fat bar thrusters into big unbroken sets with short rest between, consider that the fat bar will affect your grips and the movement’s mechanics. On the last run maintain a max effort pace and give everything you got.


Options:
Double-unders → x2 single-unders
60/40 → 50/35 → 40/30kg fat bar thrusters → regular bar thrusters


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Running
3000 meters @ 5’40”-6’10”/km
1000 meters @ 4’20”-4’50”/km
2000 meters @ 5’20”-5’50”/km
1000 meters @ 3’50”-4’20”/km


Notes:
Run a continuous 7000 meters run alternating your pace from a moderately fast (in the 3000 and 2000 meters) to a fast (1000 meter distances) as prescribed.


Options:
3000 → 2000 meters @ 5’40”-6’10”/km
1000 → 800 meters @ 4’20”-4’50”/km
2000 → 1200 meters @ 5’20”-5’50”/km
1000 → 800 meters @ 3’50”-4’20”/km


B. Workout
For time
50.40.30.20.10 reps of
GHD sit-ups
5.4.3.2.1 reps of
Rope climbs 4,5 meters
Cap: 14 minutes


Notes:
This is a medium term couplet. Break up the GHD sit-ups into big manageable sets with short rest between, considering that pushing your core too hard may lead to muscle failure. On the rope climbs move fast with quick and solid grasps, find solid footings and squat on the rope, using your legs to assist your ascent. Take the minimum rest possible, able to ensure successful ascents.


Options:
Same for All.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][vc_column_text]

Beginners Training Example Week

[/vc_column_text][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_accordion active_tab=”1″ collapsible=”yes”][vc_accordion_tab title=”Schedule”][vc_column_text]Monday Barbell Strength – Conditioning

Tuesday : Ergometers – Accessories

Wednesday : Gymnastics Strength – Conditioning

Thursday : Swimming

Friday : Barbell Strength – Conditioning

Saturday : Running – Core Stamina[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Monday”][vc_column_text]A. Strength
A1. Front squat
Daily Max
Then,
4 sets of 4 reps @ 75% of Daily Max

A2. Barbell glute bridge
4 sets of 6 reps @ 60/40kg


Notes:
A1. Build up with sets of 2 reps < 80% and 1 rep >80%.
A2. Stabilise the bar over your hips with your arms (extended and locked out).


Options:
A1. 75 → 70 → 65% of Daily Max
A2. 60/40 → 50/30 → 40/20 barbell


B. Conditioning
5 sets of
Complete As Many Reps As Possible in 4 Minutes of
2.4.6.8..etc reps of
Single arm dumbbell snatches 15/10kg
Single arm dumbbell overhead lunges 15/10kg
Burpees over dumbbell
Rest 2 minutes between sets


Notes:
Focus on proper dumbbell mechanics (dumbbell close to the body, solid overhead/shoulder rack position).


Options:
15/10 →12,5/7,5 → 10/5kg dumbbells
Overhead lunges → shoulders rack lunges


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Tuesday”][vc_column_text]A. Ergometers
A1. For time
4 rounds of
Row, 20/15 calories
15 push-ups
10 double dumbbell step-ups 60/50cm, 15/10kg

Rest 5 minutes

A2. For time
4 rounds
Assault bike, 20/15 calories
50 double-unders
10 double dumbbell shoulders to overhead 15/10kg


Notes:
Focus on an explosive and powerful performance on the row & bike.


Options:
A1. Row → run 200 meters
Push-ups → knees push-ups
15/10 → 10/5kg dumbbells
A2. Assault bike → row → run 200 meters
Double-unders → 100 singe-unders
15/10 → 10/5kg dumbbells


B. Accessories
B1. Double dumbbell bench press
4 sets of 8 reps @ 30/20kg

B2. Chest fly
4 sets of 8-10 reps each @ 15/10kg

B3. Double kettle-bell deadlifts
5 sets of 10 reps @ 32/24kg


Notes:
Select weights that will allow you to focus on quality.


Options:
B1. 30/20 → 25/15 → 20/10kg dumbbell
B2. 15/10 → 12,5/7,5 → 10/5kg dumbbell
B3. 32/24 → 24/16 → 16/10kg kettle-bell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Wednesday”][vc_column_text]A. Strength
A1. Strict pull-ups
5 sets of 6-8 reps
Rest 75 seconds between

A2. Weighted push-ups
4 sets of Max reps @ 20/10kg
Rest 90 seconds between


Notes:
Focus on controlled speed and full range of motion.
A2. Place a weightlifting plate on your back.


Options:
A1. Strict pull-ups → band assisted pull-ups → negative pull-ups
A2. 20/10 → 10/5kg plate → Bodyweight push-ups


B. Conditioning
Complete As many Reps As Possible in 20 Minutes of
10 deadlifts 60/40kg
8 burpees over bar
6 toes to bar
4 push-ups
2 pull-ups


Notes:
Focus on moving smoothly and efficiently (unbroken sets) through the 20 minutes.


Options:
60/40 → 50/35 → 40/30kg barbell or 24/16kg kettle-bell sumo deadlifts
Toes to bar → knees raises
Push-ups → knees push-ups
Pull-ups → assisted pull-ups (band) → 4 ring rows


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Thursday”][vc_column_text]A. Swimming
A1. 200 meters, Crawl warm-up
Continuous swim

A2. 4 sets of 100 meters, Choice of strokes
(choose any stroke except crawl)

A3. 200 meters, Crawl counting strokes per length
(try to use less strokes on each subsequent length)

A4. 6 sets of
25 meters, Wind-sprints (swim each length without taking any breath)
25 meters, Easy pace resting :30 between each length
Rest 15 seconds between sets

A5. 200 meters, Crawl counting strokes per length (try to keep all lengths at the same number of strokes)

A6. 6 sets of
25 meters, Wind-sprints (swim each length without taking any breath)
25 meters, Easy pace resting :30 between each length
Rest 15 seconds between sets

A7. 200 meters, Freestyle cool-down


Notes:
Focus on breath control and be consistent. On the first 200 meters crawl, use less strokes on each subsequent length and you might find yourself gliding a bit to get to the wall at the end of each length. On the second 200 meters crawl, take long strokes and try to keep each length at the same number of strokes.
These swims are alternated with the winds-prints so you will be changing from breath control to stretching out and focusing on consistency.


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Friday”][vc_column_text]A. Strength
A1. Barbell bent-over row
4 sets of 6-8 reps @ 60/40kg

A2. Double dumbbell Bulgarian lunges
4 sets of 8 reps each @ 30/22,5

Α3. Kettle-bell windmill
3 sets of 6 reps each side @ 20/16kg


Notes:
A1. Make sure you maintain a solid, straight arch.
A2. Place one (secondary) leg on a bench or a box. Hold the dumbbells on the hang position.
A3. Focus on straight arms and controlled shoulder rotation.


Options:
A1. 60/40 → 50/30 → 40/20 barbell
A2. 30/22,5 → 25/17,5 → 20/12,5 dumbbell
A3. 20/16 → 16/12 → 12/8kg kettle-bell


B. Conditioning
For time
2 rounds of
50 med-ball step-ups 60/50cm, 9/6kg
Run, 100 meters
50 sit-ups
Run, 100 meters
25 thrusters 20/15kg barbell
Run, 100 meters
50 down-ups
Run, 100 meters
50 kettle-bell Russian swings 24/16kg
Run, 100 meters
Cap: 24 minutes


Notes:
Maintain a steady running pace and move fast on the exercises (rest shortly when needed).


Options:
9/6 → 6/4kg med-ball
20/15kg barbell → 2×7,5/5kg dumbbells
24/16 → 20/12 → 16/10kg kettle-bell


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Saturday”][vc_column_text]A. Running
A1. 1200 meters @ easy to moderate pace

Rest 3 minutes

A2. 5 sets of
Run 400 meters @ 1’30”-2’20”
Rest 60 seconds
Run 200 meters @ 40”-1’10”
Rest 2 minutes between sets

Rest 3 minutes

A3. 800 meters @ very easy pace


Notes:
A1-A3. Warm-up & cool-down.
A2. Choose a manageable pace within the given time-frames.


Options:
A2. 5 → 4 → 3 sets of
Run 400 meters @ 1’30”-2’20”
Rest 60 seconds
Run 200 meters @ 40”-1’10”
Rest 2 minutes


B. Core Stamina
B1. 5 sets of
60 seconds, Plank hold
Rest 60 seconds between

B2. For form
4 rounds of
15 leg raises (floor)
15 crunches
20 bicycle kicks
10 seconds, Side hollow (each)


Notes:
B1. Hold the plank position for the whole 60 seconds or for as long as possible.
B2. Focus on proper form and controlled movements (rest as needed in order to ensure that).


[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Sunday”][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row]