CategoriesExercises Warm Up


During a workout our muscles and joints are being shocked, our cardiovascular and neuromuscular systems are forced to exceed their normal condition. The warm up is the process that precedes the workout; a gradual increase in physical activity intensity. The preparation is both physical and mental, it lasts 30-40 minutes and contains a few basic and essential patterns. Joint and muscle tissues should be prepared to be used, loaded with oxygen and actively stretched into a sufficient functionality and range of motion. By this you enable your body to perform upcoming movements and reduce the rate of injuries.


Consequently, you activate the systems involved. The cardiovascular and respiratory systems should be primed by increasing blood pressure/body temperature and blood vessel oxygen loads. The linkages between the nervous system and various muscle groups should be triggered, thus tuning up coordination.


Finally, ending the warm up by specifically introducing your body to the movements involved in your workout not only concludes the process to perfection but also allows you to prime mentally and target the activity that will follow. All these preparatory steps will benefit a proper performance.

A. Range of motion – Mobility flow


B. Resistance Bands strength

B1. Face pull, 3 sets of 12-15 reps

B2. Shoulders external rotation, 3 sets of 10-12 reps

B3. Pull apart, 3 sets of 12-15 reps

B4. Good morning, 3 sets of 10-12 reps

B5. Behind the neck press, 3 sets of 8-10 reps

B6. Squat (band over knees), 3 sets of 8-10 reps

B7. Lateral walk (band over knees), 3 sets of 4-5 meters each side


C. Heart rate – Blood pressure

C1. Run 2000 meters @ 5’40”-6’00”/km or Row/Ski 2000 meters @ 2:10-2:20/500m

C2. Assault Bike

2 Minutes @ 50 /45 RPM

90 seconds @ 55/50 RPM

60 seconds @ 60/55 RPM

30 seconds @ 70/65 RPM

Option A (Clean & Jerk)

3 sets of

6 Deadlifts

6 Bent-over rows

4 Muscle cleans

4 Front squats

4 Presses

6 Good mornings

6 Back squats

4 Back presses (close grip)


Option B (Snatch)

3 sets of

4 Snatch grip deadlifts

4 High pulls

4 Muscle snatches

4 Back presses

4 Overhead squats

6 Back squats

4 Overhead squats (close grip)

3 sets of

8 Ring rows

8 Ring push-ups

6 Strict toes to rings

2 Skin the cat

2 Wall walks

10 Seconds, Handstand hold facing wall

10 Shoulder taps

2 sets of (right arm / left arm)

6 Shoulders presses

4 Wind-mills

6 Overhead lunges (alternating)

6 Overhead squats

6 Russian swings

4 Power snatches

2 Turkish get-ups (alternating 1/1)

Option A (Double dumbbell)

3 sets

6 Deadlifts

4 Hang power cleans

4 Front squats

4 Push presses

4 Ground to overhead

6 Walking lunges (alternating)


Option B (Single dumbbell)

4 sets of

8 Ground to overhead (alternating)

8 Overhead squats (alternating 4/4)

8 Squat snatches (alternating 4/4)

The cooldown is the process that gradually reduces the level of activity. Working in a low intensity tempo after a workout will reduce ones heart rate back to it’s normal condition and help to efficiently dispose the lactic acid produced by the cardiovascular system. All these will lead to a fine recovery/transition to the next training or activity.