Activation
A. Mobility flow
B. Resistance bands
B. Cardio
25 calories, Assault or Echo bike
10 burpees
50 double-unders
10 burpees
25 calories, Assault or Echo bike
—
Power Snatch
2×3 @ 60% of Max Power Snatch
2×2 @ 65%
2×2 @ 70%
1×1 @ 75%
3×1 @ 80%
*with 2” pause below knees
Warm up
5 sets of
1 snatch pull until below knees + 3 low hang power snatches from below knees @ 20/15kg barbell
Then,
Sets of 2-3 power snatches with 2 seconds pause below knees until 60%.
Goal
Improve strength and stability. Go with single lifts repositioning the barbell on the ground after each lift. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
Movements
Focus on a slow controlled pull until the barbell is approximately 10cm below the knees and continue with an explosive pull maintaining the barbell close to your body’s vertical line.
—
Squat Snatch + Overhead Squat
2×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×1 @ 75%
5×1 @ 80%
Warm up
3 sets of
3 snatch pulls + 3 hang power snatches + 2 snatch balance + 2 overhead squat @ 20/15kg barbell
Then,
Sets of 2 squat snatches + 2 overhead squats until 60%.
Goal
Improve technique and stability. The lifts at 60% are 2 sets of 2 times of 1 squat snatch + 1 overhead squat. Rest no less than 90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a steady overhead position. Finish with a controlled solid overhead squat with full arm lockout and full range of motion.
—
Conditioning
2 sets of
AMRAP 8 Minutes of
1 rope climb 4,6m – 15ft.
3 squat cleans 83/61kg – 185/135lb.
5 strict handstand push-ups
7 toes to bar
9 double dumbbell shoulders to overhead 22,5/15kg – 50/35lb.
Rest 4 minutes between sets
Warm up
30 calories, Bike-erg
Then,
2 rounds of
3 squat cleans < 83/61kg – 185/135lb.
4 strict handstand push-ups
5 toes to bar
6 double dumbbell shoulders to overhead < 22,5/15kg – 50/35lb.
1 rope climb
Goal
Try to achieve maximum performance in each set. The goal is to move steadily for the whole 8-minute time frame with unbroken exercises and smooth transitions between them and, if possible, push harder as you reach the end.
Movements
Move fast on the rope, find solid footings and squat to assist your upper body. Go the squat cleans with single lifts, try to maintain a solid tempo throughout the set. Ideally go the strict handstand push-ups, toes to bar and double dumbbell shoulders to overhead unbroken, alternatively break into a big and a smaller set with short rest between.
Options
83/61kg – 185/135lb. —> 61/43kg – 135/95lb.
22,5/15kg – 50/35lb. —> 15/10kg – 35/25lb.
—
Accessory Work – Core Strength
A. 5 supersets of
8 double dumbbell bench presses 25/15kg – 55/35lb.
10 double dumbbell chest flys 10/5kg – 22,5/10lb.
Rest 60-90 seconds between sets
B. 5.10.15.20
Double kettlebell deadlifts 24/16kg – 53/35lb.
Double kettlebell hang cleans
15 meters, Double kettlebell front rack carry
C. 3 sets of
15 strict toes to bar
30 seconds, Hollow hold
60 seconds, Arch hold
30 seconds, Hollow hold on the GHD
15 GHD sit-ups
Options
A. 10/5kg – 22,5/10lb. —> 7,5/2,5kg – 17,5/5lb.
25/15kg – 55/35lb. —> 20/10kg – 45/22,5lb.
B. 24/16kg – 53/35lb. —> 20/16kg – 44/35lb. —> 16/12kg – 35/26lb.
—
Front Squat
2×3 @ 60%
2×2 @ 70%
2×2 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1×3 @ 80%
Warm up
Front rack mobility
Then,
3 sets of
5 deadlifts + 3 front squats @ 20/15kg barbell
Then,
Sets of 3 front squats until 60%.
Goal
Improve strength and confidence. Rest no less than 90 seconds between sets.
Movements
Focus on a proper front rack position, a strict bottom position (no bounce) and solid single lifts.
—
Gymnastics Stamina
For form
10 rounds of
5 strict pull-ups
10 push-ups
1 rope climb 4,6m – 15ft
10 GHD sit-ups
Warm up
2 rounds of
1 rope climb
3 strict pull-ups
5 push ups
7 GHD sit-ups
Goal
Focus on proper form and technique.
Movements
Go each exercise unbroken and try to maintain a steady tempo and equal resting periods throughout the 10 rounds.
—
Engine
A. AMRAP 8 Minutes of
Buy in:
24.18.12.6 calories of
Ski-erg
Row
Then,
Max reps, Burpees to target 15cm – 6”
Rest 2 minutes
B. AMRAP 8 Minutes of
Buy in:
24.18.12.6 calories of
Row
Bike-erg
Then,
Max reps, Burpees to target 15cm – 6”
Rest 2 minutes
C. AMRAP 8 Minutes of
Buy in:
24.18.12.6 calories of
Bike-erg
Ski-erg
Then,
Max reps, Burpees to target 15cm – 6”
*Women
20.15.10.5 calories
Goal & Movements
Try to achieve high performance in each set. Move fast in each 8-minute time frame and push quickly through the cals of the couplet, the descending reps will allow you to keep moving at a solid fast tempo, then go straight to the burpees. On the burpees start steadily and try to swiftly find your breathing, once you recover start increasing your pace to the fastest sustainable pace for the the remaining time. Place a mark either as a fixed point (pull-up bar) or a mark on the wall 15cm – 6” over your head when standing with your body fully extended.
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
2 rounds of
Row, 500 meters
Run, 400 meters
—
Power Clean* + Jerk
2×2 @ 55% of Max Power Clean
1×2 @ 60%
1×1 @ 65%
1×1 @ 70%
3×1 @ 75%
*with 2” pause below knees
Warm up
5 sets of
1 clean pull until below knees + 3 low hang power cleans from below knees + 1 press + 2 push presses + 3 push jerks @ 20/15kg barbell
Then,
Sets of 2 power cleans with 2 seconds pause below knees + 2 jerks until 50%.
Goal
Improve strength and stability. The lifts at 55% are 2 sets of 2 times of 1 power clean + 1 jerk. Go with single lifts repositioning the barbell on the ground after each lift. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.
Movements
Focus on a slow controlled pull until the barbell is approximately 10cm below the knees and continue with a powerful pull maintaining the barbell close to your body’s vertical line. Finish with an explosive push and a solid deep receiving position, work on push jerks.
—
Squat Clean + Front Squat + Jerk
2×2 @ 60% of Max Squat clean
1×1 @ 65%
1×1 @ 70%
1×1 @ 75%
3×1 @ 80%
Warm up
3 sets of
1 clean pull + 2 hang power cleans + 3 front squats + 1 press + 2 push presses + 3 push jerks @ 20/15kg barbell
Then,
Sets of 2 squat cleans + 2 front squats + 2 jerks until 60%.
Goal
Improve technique and stability. The lifts at 60% are 2 sets of 2 times of 1 squat clean + 1 front squat + 1 jerk. Rest no less than 90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a steady receiving position. Finish with an explosive push and a solid deep receiving position, work on push jerks.
—
Conditioning
For time
Row, 60/45 calories
40 wall-balls 12/9kg – 26/20lb.
20 ring muscle-ups
Row, 30/23 calories
20 wall-balls 12/9kg – 26/20lb.
10 ring muscle-ups
Cap: 15 minutes
Warm up
15 calories, Row
Then,
2 set of
12 wall-balls
3 ring muscle-ups
Rest 1 minute between sets
Goal
This workout consists of 2 consecutive parts with the 2nd being half the volume of the 1st one. Ideally pace the 1st part and push the second part harder.
Movements
Maintain a steady pace on the rower throughout the session at 1350 for men, 1080 for women. Ideally, go the 1st wall-balls unbroken, alternatively break into a big and a smaller set with short to minimum rest between. On the 1st ring muscle-ups break into a big and no more than 1-2 smaller sets with minimum rest between. Go the last wall-balls and ring muscle-ups unbroken for as long as you can, if you break rest shortly and keep pushing.
Options
Ring muscle-ups —> chest to bar pull-ups
—
Accessory Work
A. Single-arm dumbbell bench row
4 sets of 8 reps each arm > 30/22,5kg – 65/50lb.
Rest 60 seconds between sets
B. 3 sets of
4.8.12.16
Weighted dips with kettlebell 20/16kg – 44/35lb.
Sumo deadlift high pulls
Double kettlebell shoulder presses
Options
A. 30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.
B. 20/16kg – 44/35lb. —> 16/12kg – 35/26lb.
—
Strength Stamina
AMRAP 10 Minutes of
5 snatches @ 70% of Max Squat Snatch
Rest 1 minute
5 snatches @ 80%
Rest 1 minute
5 snatches @ 90%
Rest 1 minute
Max reps, Snatches @ 95%
Warm up
2 sets
3 snatch pulls + 3 hang power snatches + 3 overhead squat @ 20/15kg barbell
Sets of 3 squat snatches until 70%.
Goal
Focus on solid, successfully made reps at a steady tempo. The more you are able to maintain your tempo on the heavy lifts equal to that of the lightweight lifts the better your performance will be.
Movements
Go with either power or squat snatches.
—
Gymnastics Strength
A. For form
5 sets of
7 strict handstand push-ups
7 strict toes to rings
*Vest 9/6kg – 20/14lb.
Rest as needed between sets
B. For form
5 sets of
7 strict ring dips
7 strict ring pull-ups
*Vest 9/6kg – 20/14lb.
Rest as needed between sets
Warm up
2 sets of
3 strict handstand push-ups
3 strict toes to rings
3 strict ring dips
3 strict ring pull-ups
*no vest
Then,
3 strict handstand push-ups
3 strict toes to rings
3 strict ring dips
3 strict ring pull-ups
*vest
Goal & Movements
Focus on proper form and full range of motion. Work with the extra load of the vest and adapt to the discomfort that it creates. Ideally go each exercise unbroken with smooth transitions between them, alternatively break the exercise that you struggle into 2 manageable sets with short to minimum rest between.
—
Engine – Running
Every 3 Minutes for 30 Minutes (10 sets)
400 meters @ 1’20”-1’40”
Warm up
15 minutes @ easy pace
Goal
Go for a finish ideally within 90 seconds in each set, working up to 95-97% of Vo2max.
Cool down
10 minutes @ jogging
Options
B. 10 → 8 → 6 sets of
400 meters @ 1’20”-1’40”
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
1 Minute, Ski-erg @ easy pace
1 Minute, Bike-erg @ easy pace
1 Minute, Ski-erg @ moderate pace
1 Minute, Bike-erg @ moderate pace
1 Minute, Ski-erg @ fast pace
1 Minute, Bike-erg @ fast pace
—
Squat Snatch
1×3 @ 50%
2×2 @ 60%
2×2 @ 70%
2×1 @ 80%
2×1 @ 85%
2×1 @ 90%
Warm up
3 sets of
3 snatch high pulls + 3 hang power snatches + 3 overhead squats + 3 squat snatches @ 20/15kg barbell
Then,
Sets of 2-3 squat snatches until 50%.
Goal
Improve explosiveness and stability. Rest no less than 90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.
—
Squat Clean
1×2 @ 50%
1×2 @ 60%
1×1 @ 70%
1×2 @ 80%
2×1 @ 85%
2×1 @ 90%
Warm up
3 sets of
3 clean pulls + 3 hang power cleans + 3 front squats @ 20/15kg barbell
Then,
Sets of 2 squat cleans until 50%.
Goal
Improve technique and stability. Rest no less than 90 seconds between sets.
Movements
Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.
—
Conditioning
A. For time
21.15.9 reps of
Bar-facing burpees over
Deadlifts 102/70kg – 225/155lb.
Rest 4 minutes
B. For time
15.12.9 reps of
Bar-facing burpees over
Deadlifts 124/83kg – 275/185lb.
Rest 4 minutes
C. For time
12.9.6 reps of
Bar-facing burpees over
Deadlifts 143/91kg – 315/200lb.
Warm up
2-3 rounds of
10 bar-facing burpees over
5 deadlifts < 102/70kg – 225/155lb.
Goal
Try to achieve maximum performance in each set. The descending reps will help you assist maintain high effort levels in each round.
Movements
Go the burpees at a steady pace throughout each portion and, if possible, push the last round harder, so hard that you will be able to go straight to the last deadlifts and still perform well. Break the high-rep round into a big and no more than 1-2 smaller sets with minimum rest between and go the other rounds unbroken for as long as you can.
Options
B. 124/83kg – 275/185lb. —> 111/75kg – 245/165lb.
C. 143/91kg – 315/200lb. —> 124/83kg – 275/185lb.
—
Accessory Work – Core strength
A. 4 rounds of
10 single-arm shoulder to overhead > 30/22,5kg – 65/50lb.
15 dumbbell step overs (carry anyhow)
20 meters, Dumbbell overhead carry
*switch arms in each round
B. 3 sets of
30 seconds, Extended plank
30 seconds, Hollow hold
30 seconds, Plank hip dips
30 seconds, High plank toe touches
30 seconds, Arch rocks
Options
30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.
—
Front Squat
Daily Max
Then
2×8 @ 75%
Warm up
3x 8 front squats @ 20/15kg barbell
Then,
Sets of 5 reps until 55% and 3 reps until 75%, continue with doubles and singles.
Goal
Improve form and consistency. Build up to the heavy lift of the day with as few sets as possible. Then drop down to the given percentages and work on form and stability.
Movements
Focus on a proper front rack position, a full grip on the barbell and a straight back.
—
Gymnastics Skill
Practice ZIG-ZAG Handstand walk
Goal
Get more comfortable with handstand walk around obstacles. Create a zig-zag obstacle course of 10 meters and practice on moving back and forth around the obstacles as efficiently as possible.
Options
Practice regular Hs walk.
—
Gymnastics Conditioning
For time
27.21.15.9 reps of
Ski-erg, Calories
Chest to bar pull-ups
Handstand push-ups
Cap: 17/19 minutes
Goal & Movements
Maintain a steady pace on the ski that will allow you to push efficiently through the other exercises. Break the chest to bar pull-ups and handstand push-ups of the high-rep round into a big and no more than 1-2 smaller sets with short to minimum rest between and as you move through each round and reps decrease push for unbroken exercises.
Options
Chest to bar pull-ups —> pull-ups
*Go with pull-ups if you can’t go at least 10 unbroken chest to bar pull-ups
—
Engine
A. For time
10/8 calories, Assault bike
300 double-unders
10/8 calories, Assault bike
Rest 3 minutes
B. For time
20/15 calories, Assault bike
200 double-unders
20/15 calories, Assault bike
Rest 3 minutes
C. For time
30/23 calories, Assault bike
100 double-unders
30/23 calories, Assault bike
Goal & Movements
Try to achieve maximum performance in each portion. The goal is to push fast and explosively through the calories, regulate your breathing and go unbroken for as long as you can on the double-unders.
Mindset
Believe in the parachute principle. The mind is like a parachute, it only work when it’s open.
Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
30 calories, Bike-erg
Run, 200 meters
20 calories, Bike-erg
Run, 200 meters
10 calories, Bike-erg
—
Power Snatch + Overhead Squat
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
Warm up
2 sets of
4 snatch pulls + 3 hang power snatches + 2 overhead squats @ 20/15kg barbell
Then,
Sets of 2 power snatches + 2 overhead squats until 60%.
Goal
Improve power and stability. Rest no less than 90 seconds between sets.
Movements
Focus on a powerful pull and a steady receiving position. Finish with a controlled solid overhead squat with full arm lockout and full range of motion.
—
Snatch High Pull
2×5 @ 90% of Max Power Snatch
2×3 @ 95%
2×1 @ 100%
Warm up
Continue from where you left the power snatch + overhead squat.
Goal
Improve technique and weightlifting angles. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
Movements
Focus on a controlled pull until the barbell is over the knees, then increase speed until the barbell is as high as possible. Keep the barbell close to your body’s vertical line.
—
Conditioning
For time
30 meters, Handstand walk
150 double-unders
30 GHD sit-ups
60 single-arm dumbbell snatches 30/22,5kg – 70/50lb.
30 GHD sit-ups
150 double-unders
30 meters, Handstand walk
Cap: 22 minutes
Warm up
50 double-unders
10 single arm dumbbell snatches
10 meters hand stand walk
10 single arm dumbbell snatches
10 GHD sit-ups
Goal
This workout consists of two similar patterns in reverse order divided by 60 single arm dumbbell snatches. The goal is to slightly pace the first pattern and once you have efficiently completed the dumbbell snatches increase your tempo to a near max effort.
Movements
Ideally go the double-unders, GHD sit-ups and single arm dumbbell snatches unbroken, alternatively prefer to break and pace in the first part (before snatches) and go unbroken for as long as you can in the seconds part (after the snatches). Break the handstand walk into 10 meter unbroken distances.
Options
Handstand walk —> 6 wall-walks
30/22,5kg – 70/50lb. —> 22,5/15kg – 50/35lb.
—
Accessory Work
A. Find max height box jump
B. 4 sets of
15 seated dumbbell goblet good mornings 16/12kg – 35/26lb.
10 single-arm dumbbell bottoms up presses
Rest 60-90 seconds between sets
C. 1 minute of
Max reps inverted burpees
Options
16/12kg – 35/26lb. —> 12/8kg – 26/18lb.
—
Strength/Gymnastics
For form
10.9.8.7.6.5.4.3.2.1 reps of
Bench Press @ 75%
1 leg-less rope climb 4,6m – 15ft.
Warm up
Bench Press
Sets of 5 reps until 60%. 3 reps until 75%.
Then,
2 sets of
1 rope climb
2 bench presses
1 leg-less rope climb
Rest 60 seconds between sets
Goal
Focus on proper form and movement quality. Ideally, go unbroken for as long as proper form allows, then break into sets that will allow you to keep moving efficiently. Alternatively, break all rounds into consistent and manageable sets.
Movements
Complete a fast rope climb using your legs and hips (kicks or keeping technique), to assist your upper body on your ascent and descent smoothly by sliding down
—
Engine – Rowing
Time Trial 750 meters
Rate: Over 28 strokes/minute
Pace: 1km PR pace – 3 seconds
Warm up
4 minutes @ easy pace
Rest 1 minute
3 sets of
1 Minute @ fast pace
Rest 2 minutes between
Goal
Go for a 750-meters time trial. Follow the given time/distance pace and make sure you keep a high stroke rate, get the heart pumping and the blood flowing.
Cool down
4 minutes @ very light pressure.
Activation
A. Mobility flow
B. Resistance bands
C. Cardio
5 rounds of
12 calories, Row
6 burpees over rower
—
Power Clean + Push Press
1×2+1 @ 60% of Max Power Clean
1×2+1 @ 70%
1×2+1 @ 75%
1×2+1 @ 80%
3×2+1 @ 85%
Warm up
3 sets of
3 clean pulls + 3 hang power cleans + 2 presses + 2 push presses @ 20/15kg barbell
Then,
Sets of 2 power cleans + 2 push presses until 60%.
Goal
Improve power. The lifts at 60% are 2 power cleans + 1 push press. Rest no less than 90 seconds between sets, no more than 10 seconds between power cleans.
Movements
Focus on an explosive pull and a solid receiving position. On the push press use the whole body, hips and legs, to create momentum and assist you arms drive the barbell overhead.
—
Clean Pull
2×5 @ 90% of Max Power Clean
2×3 @ 100%
2×1 @ 110%
Warm up
Continue from where you left the power clean + push press.
Goal
Improve strength. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.
Movements
Focus on a controlled pull until the barbell is over the knees, then increase speed and finish with an explosive shoulder shrug.
—
Conditioning
For time
3 rounds of
200 meters, Ski-erg
12 bar muscle-ups
200 meters, Ski-erg
12 overhead squats 52/37kg – 115/80lb.
Cap: 15 minutes
Warm up
6 strict pull-ups
200 meters, Ski-erg @ moderate pace
6 overhead squats < 52/37kg – 115/80lb.
200 meters, Ski-erg @ fast pace
3 bar muscle-ups
Goal & Movements
Maintain a steady pace on the ski throughout the session. Ideally, go the bar muscle-ups and the overhead squats unbroken, alternatively break the exercise that you struggle most with into a big and a smaller set with short rest between. Prefer to push the overhead squats for unbroken as it would be more taxing to drop the bar and reposition for the next rep. Establish a solid overhead position and move at a steady tempo with controlled deep squats.
Options
Bar muscle-ups —> chest to bar pull-ups
52/37kg – 115/80lb. —> 43/30kg – 95/65lb.
—
Accessory Work
A. Barbell romanian lunges
5 sets of 8 reps each leg 61/43kg – 135/95lb.
Rest 90 seconds between sets
B. 4 sets of
10 seated double dumbbell bicep curls 10/5kg – 22,5/10lb
15 weighted bench dips 20/10kg – 45/25lb plate on legs
60 seconds, Hip thrust hold
Options
A. 61/43kg – 135/95lb. —> 52/34kg – 115/75lb.
B, 10/5kg – 22,5/10lb. —> 7,5/2,5kg – 17,5/5lb.
20/10kg – 45/25lb. —> 10/7kg – 25/15lb.
—
Shoulders Press
2×2 @ 70%
1×2 @ 80%
1×1 @ 85%
1×1 @ 90%
3×1 @ 95%
Warm up
3x 6-8 shoulder presses @ 20/15kg barbell
Then,
Sets of 2-3 shoulder presses until 70%.
Goal
Improve pushing strength. Rest no less than 90 seconds between sets.
Movements
Focus on a strong push using only your shoulder and arms, hips and legs should remain straight and still.
—
Max Effort
For time
40 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.
15 bar muscle-ups
40 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.
Cap: 4 minutes
Warm up
3 sets of
5 calories, Assault bike
3 bar muscle-ups
10 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.
Rest 60 seconds between sets
Goal & Movements
Give it all you got from the start. Break the Sand-bag or D-ball bear hug carry into 10-meters back & forth distances but try to go the whole 40-meter distance unbroken then go straight to the bar muscle-ups. Ideally go the bar-muscle ups unbroken, if this is not possible, break into a big and a smaller set with minimum rest between. Give it all you got in the last bear hug carry distance by going unbroken for as long as you can.
Options
70/52kg – 155/115lb. —> 61/43kg – 135/95lb.
—
Engine – Running
A. 2400 meters @ 4’40”-5’40”/km
Rest 5 minutes
B. 2400 meters @ 4’20”-5’10”/km
Rest 5 minutes
C. 2400 meters @ 4’00”-4’45”/km
Warm up
10 minutes @ easy pace
Goal
Select a pace within each given time frame that will lead to about 87% of Vo2max for A, 90% of Vo2max for B and 93% of Vo2 max for C.
Cool down
5 minutes @ jogging
Options
B. 2400 → 2000 meters @ 4’20”-5’10”/km
C. 2400 → 2000 → 1600 meters @ 4’00”-4’45”/km