CategoriesAthletes members

Athletes 25/01/2021 – 31/01/2021

Activation

A. Mobility flow 

  

B. Resistance bands  

 

C. Warm-up    

10 rounds of

3 burpees

20 double-unders

   

Squat Snatch

2×3 @ 60%

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

1×2 @ 85%

3×1 @ 90%

1×3 @ 70%

 

Notes

Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 60%. Improve explosiveness and stability. Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position. The lightweight high-rep set allows you to work on proper angles and quality. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts. 

 

 

Conditioning

A. For time

3 rounds of

21 toes to bar 

12 power cleans 61/43kg – 135/95lb.

 

Rest 3 minutes

 

B. For time

3 rounds of

21 chest to bar pull-ups 

12 shoulders to overhead 61/43kg – 135/95lb.

Cap: 15 minutes for both

 

Notes

You are given a total time of 15 minutes to complete both parts of this session. The mechanics are different for each part so don’t hesitate to push them both hard. Ideally go the gymnastic exercises unbroken, alternatively break the first two rounds into a big and a smaller set with short rest between and go the last round unbroken for as long as possible. The strategy is on the lifts, start each round of power cleans with a big set and if you break continue immediately with single lifts until you complete the reps. Try to go the shoulders to overhead unbroken with efficient touch and go jerks for as long as possible. Focus on technique, a steady tempo and proper angles.

Options

Masters 40+ 

52/37kg – 115/80lb.

Pull-ups 

Scale

43/30kg – 95/65lb.

Knees raises – pull-ups (band)

 

Accessory Work – Core Strength

A. Double dumbbell chest press

5 sets of 6-8 reps 30/22,5kg – 65/50lb 

Rest 90 seconds between sets

 

B. 4 sets of (switch arm with each set)

10 single-arm kettlebell cleans 24/16kg – 53/35lb

8 single arm kettlebell front squat 

6 single arm kettlebell shoulder to overhead

Rest as needed between sets

 

C. 3 round of 

15 weighted GHD sit-ups 9/6kg – 20/14 med-ball

Max time, Weighted GHD hollow hold

Rest as needed between sets

Then,

50 arch rocks

 

Options

30/22,5kg – 65/50lb → 25/15kg – 55/35lb

24/16kg – 53/35lb → 20/12kg – 44/26lb  

Weighted → bodyweight

 

Front squat

1×3 @ 75%

1×3 @ 80%

3×3 @ 85%

2×2 @ 90%

1×1 @ 95%

 

Notes

Build up with sets of 2-3 reps until you reach 75%. Improve maximal strength and confidence. Rest no less than 2 minutes between sets.

 

Gymnastics

For form

1000 meters, Ski-erg @ moderate pace

20 ring muscle-ups

500 meters, Ski-erg @ faster pace

10 ring muscle-ups

 

Notes 

Focus on pace and proper kipping technique. The goal is to push efficiently through the muscle-ups. Maintain a steady, strictly sustainable pace on the ski, the 500-meter distance should be considerably faster than the 1000-meter distance. Ideally, go the first round of muscle-ups with a big and a smaller set with short rest between, alternatively break into a few manageable sets. Go the second round of muscle-ups unbroken for as long as proper form allows. 

Options

Ski-erg row run

20 15 10 reps of

Ring muscle-ups chest to rings pull-ups

10 8 6 reps on 2nd set

 

Engine 

A. AMRAP 15 Minutes of

5.10.15.20..etc calories of

Assault bike

40 double-unders

 

Rest 5 Minutes 

 

B. Repeat 

 

Notes

This session consists of 2 identical 15-minute AMRAPs. Complete the 1st one, rest 5 minutes and continue with the 2nd one. The volume is increasing so make sure you don’t start too hard and reach an early failure. Try to move steadily and breath well throughout the session. Maintain a steady pace on the assault-bike, 65RPM for men / 57RPM for women. Go the double-unders unbroken, if you break immediately continue with the remaining reps.

Options

Assault bike bike-erg row

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

Run, 800 meters  

Then

3 rounds of

15 squats

10 Russian swings

5 strict pull-ups

 

Squat Clean & Jerk

2×2+2 @ 60%

2×2+2 @ 65%

1×2+1 @ 70%

1×2+1 @ 75%

2×1+1 @ 80%

2×1+1 @ 85%

2×1+1 @ 90%

1×2+1 @ 75%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 squat cleans + 2 jerks until you reach 60%. The lifts at 60% are 2 sets of 2 squat cleans + 2 jerks, at 80% are 2 sets of 1 squat clean + 1 jerk. Focus on a fast drive under the barbell, a solid deep receiving position and a powerful jerk. On the jerk push explosively and aim at a solid receiving position. Rest no less than 2 minutes between sets, no  more than 10 seconds between squat cleans.

 

Conditioning

AMRAP 20 Minutes of

20 handstand push-ups

30 box-jumps 60/50cm – 24/20”

20 single arm dumbbell snatches 22,5/15kg – 50/35lb.

30 air-squats 

 

Notes

The goal is to move steadily and efficiently through the biggest part of the workout, 15+ minutes, then start increasing your pace and shortening your transitions to finish strong. It’s all about pace and consistency. Ideally go the handstand push-ups unbroken and then maintain tha fastest sustainable pace possible on the box-jumps (ideally touch & go), dumbbell snatches (mid-air arm switches) and air-squats. The only exercise that you might need to break is the HSPUs, if you are not comfortable with gymnastic exercises prefer to break them up from the start into a big and a smaller set with short rest between. Go with smooth transitions for the biggest part, then move faster.

Options

Handstand push-ups push-ups hand release 

22,5/15kg – 50/35lb 15/10kg – 35/25lb

 

Accessory Work

A. Double kettlebell Z presses

4 sets of 8-10 reps 16/12kg – 35/26lb  

Rest 90 seconds between sets

 

B. 3 sets of

10 double dumbbell deadlifts 22,5/15kg – 50/35lb

15 dips on the parallels

20 double dumbbell step-overs 

Rest as needed between sets

 

Options

16/12kg – 35/26lb → 12/8kg – 26/18lb

22,5/15kg – 50/35lb → 15/10kg – 35/22,5lb 

 

Barbell Cycling – Clean Jerks 

For form

10 reps @ 80/50kg – 175/110lb

10 reps @ 90/55kg – 200/120lb

10 reps @ 100/60kg – 220/130lb

10 reps @ 110/65kg – 240/140lb

 

Notes

Start the first rounds with a touch & go set and continue with single lifts. The goal is to move efficiently with the barbell, focus on proper technique and good rebounding on the ground in the touch & go sets, make sure you take minimum rest between lifts when you go with singles, especially as the weight get heavier avoid resting too much between lifts. Consider this session slightly as a For time workout, work on weight increases make sure you load the bar with the fastest possible way, use the time to rest but don’t overdo it, take as much rest as needed. 

Options

80/50kg – 175/110lb.

85/52,5kg – 187/115lb

90/55kg – 200/120lb.

95/57,5kg – 210/125lb.

 

Gymnastics

For form

10 rounds of

12 GHD sit-ups

10 meters, Handstand walk

1 leg-less rope climb

 

Notes

Focus on proper form and quality of movements. Move steadily through the 10 rounds with smooth transitions between exercises. Go the GHD sit-ups unbroken. On the handstand walk go for 10-meter or 2×5-meter unbroken distances depending on your level, in any case try to move fast with quick step and a solid handstand (straight body) position. On the legless rope climbs ascent fast with coordinated upper-lower body motion (leg kicks) and descent smoothly by gliding down.

Options

GHD sit-ups toes to rings

10 7,5 5 meters of

Handstand walk 2 wall-walks 

*Choose a distance that you can easily perform unbroken when fresh

Leg-less regular rope climb

 

Engine

A. Run, 2400 meters @ easy pace

 

B. 10 rounds of

Run, 200 meters @ 39”-47”

Run, 200 meters @ easy pace

 

Notes

Warm up by running 2400 meters at an easy pace, then perform some sprinting drills. In the main session try to achieve high performance in each round yet be consistent throughout the 10 rounds. Select a time goal within the given time frame which you are able to sustain and try to maintain it throughout. Regulate your breathing while jogging each 200-meter distance. 

Options

10 8 rounds of

Run, 200 meters @ 39”-47”

Run, 200 meters easy pace

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

Row, 500 meters 

Assault bike, 20 calories

Row, 500 metres

20 burpees to target 

 

Hang Power Snatch  

2×2 @ 70%

2×2 @ 75%

2×1 @ 80%

3×1 @ 85%

 

Notes

Warm up with an empty barbell and continue with sets of 2-3 reps until you reach 70%. Work on proper angles and explosiveness. Focus on a solid hang position (10cm above knees) and a powerful pull. Rest no less than 90 seconds between sets.

 

Hang Power Clean

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

3×1 @ 85%

2×5 @ 70%

 

Notes

Warm up with an empty barbell and continue with sets of 2-3 reps until you reach 70%. Work on proper angles and explosiveness. Focus on a solid hang position (10cm above knees) and a powerful pull. Rest no less than 90 seconds between sets. Go the lightweight high-rep sets fast and efficiently with smooth rebounding on the thighs.

 

Conditioning

A. For time

10 rounds of

7 hang power snatches 43/30kg – 95/65lb

7 bar facing burpees 

Cap: 15 minutes

 

Rest 5 minutes 

 

B. For time

10 rounds of

3 squat snatches 61/43kg – 135/95lb

35 double-unders

Cap: 15 minutes

 

Notes

The goal in both workouts of the session is to be consistent and move steadily with equal transitions throughout the 10 rounds. In the 1st part you will be able to increase your pace more easily, in the 2nd part you you will have to make sure you keep it at least steady.

A. Ideally, go the hang power snatches of each round unbroken, make sure you take a breath before you start the touch & go set in order to achieve efficiency and technique. On the burpees focus on a solid tempo, move steadily for the biggest part of the workout and push harder as you reach the end.

B. Go the squat snatches with single lifts and make sure you take short to minimum rest between them. The double-unders should be performed fast and unbroken.

Options

Masters 40+

B. 52/37kg – 115/80lb.

Scale

A. 35/25kg – 77/55lb. 

B. 43/30kg – 95/65lb.

 

Accessory Work – Core strength 

A. Weighted kettlebell pull-ups

3 sets of 6 reps 20/8kg – 44/18lb

2 sets of 4 reps 24/12kg – 53/26lb

1 set of 4 reps 32/16kg – 70/35lb

Rest as needed between sets

 

B. Every Minute On the Minute for 16 Minutes

1st: Plank hold

2nd: 30 seconds, Right side plank hold

3rd: 30 seconds, Left side plank hold

4rth: 30 seconds, Arch hold

 

Options

Start from bodyweight pull-ups and increase accordingly using kettlebells from 4kg/9lb up to 32kg/70lb

 

Front Squat

1×5 @ 70%

1×2 @ 75%

Rest 2 minutes 

1×5 @ 70%

1×2 @ 80%

Rest 2 minutes 

1×5 @ 70%

1×2 @ 85%

Rest 2 minutes 

1×5 @ 70%

1×1 @ 90%

Rest 2 minutes 

1×5 @ 70%

1×1 @ 95%

 

Notes

The combination of high volume / light load sets and low volume / heavy load sets will stimulate both low and fast twitch muscle fibres. Build up with sets of 4-5 reps until you reach 70%. Focus on tempo on the high rep sets and solid, successful lifts on the low rep sets.

   

 

Gymnastics 

For time

20 deficit handstand push-ups 10/5cm – 6/4”

12 ring muscle-ups

40 meters, Handstand walk

12 ring muscle-ups

20 parallette handstand push-ups 10/5cm – 6/4”

 

Notes

This workout will challenge your shoulders. Ideally, go all the exercises unbroken for as long as possible, stop 1-2 reps before you feel like reaching muscle failure, alternatively break them into no more than 2-3 sets with short rest between. On the handstand walk break into 10-meter unbroken distances. move fast with quick steps and proper handstand form. 

Options

Deficit regular handstand push-ups

Ring muscle-ups chest to bar pull-ups

Handstand walk 8 wall-walks

 

Engine

7 sets of

AMRAP 3 Minutes of

Row, 24/18 calories

16 burpees over rower

Row, Max distance 

Rest 3 minutes between sets 

 

Notes

Try to achieve high performance in each set. Push explosively through the 24/18 calories, then maintain a steady, sustainable pace on the burpees over rower. Once you get on the rower for the Max distance maintain the fastest sustainable pace possible, don’t stop rowing until the last second. The more the remaining time the steadier the pace, the less the remaining time the faster the pace.

Mindset

Be where your feet are…

Stop wandering in what is in the past or in the future, in what was and what it might be. Bring your mind back to where you are now, what you are doing now is what matters. Focus on that.

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Swimming workouts

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

5 Minutes of

Assault bike, 12 calories

24 double-unders

 

Squat Snatch 

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

5×1 @ 85%

2×1 @ 90%

2×5 @ 65%

 

Notes

Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 60%. Improve stability and confidence. Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position. The lightweight high-rep set allows you to work on proper angles and quality. Rest no less than 90 seconds between sets, no more than 12 seconds between lifts. 

 

Conditioning

For time

60 calories, Row

50 wall-ball shots 9/6kg – 20/14lb.

40 chest to bar pull-ups

30 strict handstand push-ups

20 front squats* 83/55kg – 180/120lb.

Cap: 17 minutes 

 

Notes

The goal is to move steadily through the total volume. Row at a fast yet sustainable pace that will allow you continue fresh to the next exercises. Ideally go the wall-ball shots and the chest to bar pull-ups unbroken, alternatively break into no more than 3-4 sets with short rest between. The strict handstand push-ups are a bit tricky, if you feel confident enough go with a big set and then some smaller manageable sets, if not break from the start into small sets that will allow you to push efficiently through the 30 reps. On the last exercise, the front squats, go unbroken for as long as possible, stop 1-2 reps before you feel like really reaching muscle failure. *Clean the bar from the ground.

Options

Masters 40+

70/47kg – 155/105lb.

Pull-ups

Kipping handstand push-ups

Scale

61/43kg – 135/95lb.

Pull-ups jumping pull-ups

Hand release push-ups

 

Accessory Work

A. 4 sets of

20 touch & go box jump overs

20 meters, Single-arm heavy dumbbell overhead carry 30/20kg – 65/45lb

Rest as needed between sets

 

B. 4 sets of

12 dumbbell man makers 15/10kg – 35/22,5lb

8 double dumbbell bicep curls

Rest 90 seconds between sets

 

Options

30/20kg – 65/45lb 22,5/15kg – 50/35lb

15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb

 

Strength/Gymnastics

For time

40/30 calories, Assault bike

20 double dumbbell step overs 30/20kg – 65/45lb

10 devils press 30/20kg – 65/45lb.

20/15 calories, Assault bike

10 double dumbbell step overs 30/20kg – 65/45lb

5 devils press 30/20kg – 65/45lb.

 

Notes

This sessions is based on two same movement formats with the second having half the volume of the first. Go the starting triplet more steadily and push the finishing triplet hard. Go the 40/30 calories on the bike at a fast yet manageable pace, 65+/57+RPM, prefer to break the step overs into a big and a smaller set with short rest between and go the devils presses at the fastest manageable pace possible. Once the volume decreases start pushing really hard. Complete the 20/15 cals fast and explosively and go the dumbbell exercises unbroken for as long as possible, break only 1-2 reps before muscle failure.

Options

Assault bike bike-erg row

30/20kg – 65/45lb 22,5/15kg – 50/35lb

 

Engine

A1. Row 4 Minutes @ easy pace

A2. Row 2 Minutes @ 2km PR pace + 10 seconds

B. Row 5000 meters @ 22-24 strokes/minute

Pace 2km PR pace + 15 seconds

 

Notes

Warm up by rowing 4 minutes at an easy pace and another 2 minutes at 2km PR pace + 10 seconds. In the main session you have to complete a total distance of 5000 meters. Focus on proper rowing technique and a steady stroke rate. The primary focus is to keep your strokes slow and powerful and then secondary focus to achieve the 2km PR pace + 15 seconds. Cool down by rowing 2 minutes at a very light pressure.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

2 rounds of

Run, 400 meters 

20 single arm dumbbell hang snatches 

10 burpees over dumbbell 

 

Squat Clean & Jerk

2×3+2 @ 50%

2×2+2 @ 60%

1×2+1 @ 65%

1×2+1 @ 70%

2×1+1 @ 80%

2×1+1 @ 90%

2×3+2 @ 65%

 

Notes

Same format as on Monday. Warm up with an empty barbell and progressively increase weight with sets of 2 squat cleans + 2 jerks until you reach 50%. The lifts at 50% are 2 sets of 3 squat cleans + 2 jerks, at 80% are 2 sets of 1 squat clean + 1 jerk. Focus on a fast drive under the barbell, a solid deep receiving position and a powerful jerk. On the jerk push explosively and aim at a solid receiving position. Rest no less than 2 minutes between sets, no  more than 10 seconds between squat cleans.

 

Conditioning

Open 16.5 

For time

21.18.15.12.9.6.3 reps of

Thrusters 43/30kg – 95/65lb

Bar-facing burpees over

Cap: 20 Minutes

 

Notes

Official notes

 

Accessory Work

A. Double dumbbell Bulgarian split squats

4 sets of 5 reps each leg 22,5/15kg – 50/35lb

Rest 90 seconds between sets 

 

B. 4 sets of 

10 double dumbbell pendlay row 22,5/15kg – 50/35lb (switch leg with each around)

12 double dumbbell floor chest presses

15 meters, Single-arm double dumbbell overhead lunges (one dumbbell overhead, one dumbbell front rack)

Rest as needed between sets

 

Options

22,5/15kg – 50/35lb → 15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb

 

Strongman Sprint 

3 rounds of

8 burpees over sandbag (facing) 

20 meters, Sandbag bear hug carry 

70/50kg – 155/110lb

Cap: 4 minutes

 

Notes

Move fast and explosively from the start. Maintain a fast pace on the burpees and carry the sandbag for 20 meters unbroken. The goal is to not drop the sandbag since it is gonna cost you a lot of time. So find a comfortable hug position and regulate your tempo on the burpees in order to achieve the unbroken 20-meter distance.

 

Strength/Gymnastics

For form

4 rounds 

12 deadlifts 143/90kg – 315/200lb.

6 bench press 90/55kg – 200/120lb.

12 bar muscle-ups

6 bench press 90/55kg – 200/120lb.

 

Notes

Focus on proper form and quality. Go the deadlifts with manageable touch & go sets and unbroken for as long as proper form allows. Same for bar muscle-ups, focus on proper keeping technique. On the bench presses ideally go unbroken, alternatively break into challenging sets (4-2, 3-3) and try to achieve those sets each time.

Options

143/90kg – 315/200lb   120/80kg – 265/175lb

90/55kg – 200/120lb  80/45kg – 175/100lb

Bar muscle-ups  chest to bar pull-ups

 

Engine

Ski-erg, 3km

300 double-unders

Bike-erg, 10km 

 

Notes

This workout is a modified version of the 2018 Regional Event 1. The goal is to maintain the fastest sustainable pace on the ergs and and go the double-unders unbroken for as long as possible. Check any previous made long distances on the ergs and estimate a solid pace for the 3km and 10km distances.

Options

Ski-Erg row

Bike-erg run 5km

REST DAY