CategoriesAthletes members

Athletes 19/04/2021 – 25/04/2021

Activation

A. Mobility flow 

    

B. Resistance bands  

   

C. Warm-up    

4 rounds of

7 calories, Assault bike

7 down-ups

21 double-unders

 

Squat Snatch

2×3 @ 60%

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

1×2 @ 85%

5×1 @ 90%

1×5 @ 70%

 

Notes

Warm up with an empty barbell and progressively increase weight until you reach 60%. Focus on a fast drive under the barbell and a solid overhead position. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

 

Conditioning 

For time

21 ring muscle-ups 

12 devils press 22,5/15kg – 50/35lb

15 ring muscle-ups

9 devils press 22,5/15kg – 50/35lb

9 ring muscle-ups 

6 devils press 22,5/15kg – 50/35lb

Cap: 13 minutes 

 

Notes

Be as technical as possible on the muscle ups and move steadily on the devils presses. Break the rounds of 21 and 15 ring muscle ups into 2-3 manageable sets and and go the set of 9 reps unbroken for as long as possible, break 1-2 reps before you feel like reaching muscle failure and immediately continue with minimum rest. Try to maintain a steady tempo on the devils presses throughout the session.

Options

Ring muscle-ups chest to bar pull-ups

22,5/15kg – 50/35lb 15/10kg – 35/25lb

 

Accessory Work – Core Strength

A. Barbell hip thrust

4 sets of 6-8 reps @ 61/43kg – 135/95lb

Rest as needed between sets 

 

B. 4 sets of (switch arm each set)

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

20 meters, Kettlebell overhead carry 

10 single-arm kettlebell shoulder to overhead

Rest 90 minutes between sets

 

C. 3 round of

60 seconds, Hollow hold

30 sit-ups

30 seconds, L-hold on pull-up bar 

15 V-ups

30 seconds, Arch hold

 

Options

A. 61/43kg – 135/95lb → 52/34kg – 115/75lb

B. 24/16kg – 53/35lb → 16/12kg – 35/26lb 

 

Front Squat

1×3 @ 75%

1×3 @ 80%

3×3 @ 85%

2×2 @ 90%

1×1 @ 95%

 

Notes

Build up with sets of 3 reps until you reach 75%. Work on maximal strength and stability. Rest no less than 2 minutes between sets.

 

Gymnastics

10 sets of

AMRAP 1 Minute of

1 legless rope climb 4,6m – 15ft

Max reps, GHD sit-ups

Rest 1 minute between 

 

Notes 

Go for equal performance in each set. Move fast on the rope with proper arm-leg coordination (kicks or kipping), descend smoothly by sliding down extending your body and jumping. The go straight to the GHD and maintain a fast yet sustainable tempo in each set until the 1-minute time frame is completed.

Options

Legless regular rope climb

GHD sit-ups toes to rings weighted sit-ups

 

Engine 

10 sets of

300/230 meters, Ski-erg 

15 calories, Assault bike

75 double unders 

*Go a new set every 4 minutes

 

Notes

This is a total duration of 40 minutes. Start by 300/230 meters on the ski at a fast explosive pace, then go straight to the assault bike maintaining a steady, equal tempo throughout the session. Catch a breath (briefly!) and go for an unbroken set of double-unders, if you break take minimum rest and continue. Don’t destroy yourself too early, focus on a consistent performance throughout the 10 sets.

Options

Ski-erg row

Assault bike burpees

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

Run, 400 meters

3x Cindy

Run, 400 meters 

 

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 65% are 2 times of 2 squat cleans + 2 jerks, at 75% are 1 time of 2 squat cleans + 1 jerk. Focus on a fast drive under the barbell, a solid deep squat position, and technical jerks. Prefer to go with split jerks and work on explosiveness and technique, make sure you achieve smooth rebounding on the shoulders. Go with single reps of squat cleans, rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

 

 

Conditioning

A. AMRAP 8 Minutes of

8 strict handstand push-ups 

12 deadlifts 102/70kg – 225/155lb

 

Rest 4 minutes 

 

B. AMRAP 8 Minutes of

12 kipping handstand push-ups 

8 deadlifts 143/91kg – 315/200lb

 

Notes

Try to achieve maximum performance in each portion. Move steadily in each AMRAP and increase your pace as you reach the finish. Idealy go each exercise unbroken (touch & go deadlifts) with smooth transitions between that will allow you to do that. Alternatively, break each round into a big and a smaller set with short to minimum rest between. If deadlifts feel to heavy don’t hesitate to go with single reps if you realise that you rest too long between sets.

Options

Strict kipping handstand push-ups

*Go with kipping if you can’t perform at least 8 strict reps while fresh

143/91kg – 315/200lb 125/83kg – 275/185lb

 

Accessory Work

A. Double dumbbell incline bench press 25/15kg – 55/35lb

4 sets of 8-10 reps

Rest 90 seconds between sets

 

B. 3 rounds 

6 each side double kettlebell alternating cossack squats 20/12kg – 44/26lb

8 push ups on kettlebells

12 double kettlebell snatches 

Rest 90 seconds between

 

Options

25/15kg – 55/35lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/20lb 

20/12kg – 44/26lb → 16/8kg – 35/18lb 

 

Strength Stamina 

Clean & Jerks 

15 reps @ 75% of Max Power Clean

12 reps @ 80%

9 reps @ 85%

 

Notes 

Go with single lifts, make sure you maintain a solid tempo and take minimum rest between repetitions. The more efficiently you are able to keep the tempo between heavier lifts equal to this of lighter lifts the better your performance will be. 

 

Gymnastics

For form

10.9.8.7.6.5.4.3.2.1 reps of

Strict pull-ups

Strict ring dips

8 single-leg squats

*Vest 9/6kg – 20/14lb

 

Notes

Focus on proper form and full range of motion. Ideally go each exercise unbroken for as long as proper form allows, alternatively break the high-rep rounds into a big and a smaller set with short rest between that will allow you to move efficiently. Work with the extra weight and discomfort of the vest for hyper adaptations.

Options

Weighted bodyweight

 

Engine

A. Run, 10 minutes @ easy pace

 

B. 4 sets of

Run, 1200 meters @ 3’40”-4’20”/km

Rest 3 minutes between

 

Notes

Warm up running 10 minutes prior to the main session and cool down for 5 minutes afterwards at a comfortable pace of your choice. The 1200 meters is a distance that can easily gas you out and leave you out of breath. Make sure you select a pace manageable enough to increase in each set or maintain for the whole volume of 4 sets.

Options

1200 → 1000 → 800 meters @ 3’45”-4”30”/km

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

30 calories, Assault bike

20 burpees 

10 calories, Assault bike 

 

Hang Power Snatch  

2×2 @ 70%

2×2 @ 75%

2×1 @ 80%

5×1 @ 85%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve pulling power and hang position. Focus on a powerful pull, a solid receiving position and smooth rebounding on the hang. Rest no less than 90 seconds between sets.

 

Hang Power Clean

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

3×1 @ 85%

1×5 @ 70%

 

Notes

Same as with the snatch. Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve pulling power and hang position. Focus on a powerful pull, a solid receiving position and smooth rebounding on the hang. Rest no less than 90 seconds between sets.

 

Conditioning

A. For time

30 chest to bar pull-ups 

30 snatches 61/43kg – 135/95lb

30 chest to bar pull-ups 

Cap: 8 minutes 

 

Rest 6 minutes

 

B. For time

15 bar muscle-ups 

15 snatches 83/57kg – 185/125lb

15 bar muscle-ups 

Cap: 8 minutes 

 

Notes

Try to achieve maximum performance in each portion. The strategy is to pace the first set of gymnastics, move steadily on the snatches and push the last set of gymnastics hard. So if you are comfortable with chest to bar pull-ups/bar muscle ups go the first set unbroken, then continue with single lifts of snatches at a fast steady tempo and finish each portion by going the last set of chest to bar pull-ups/bar muscle ups unbroken for as long as you can. If you are not comfortable, prefer to break the first set of gymnastics break into a big and 1-2 smaller sets with short to minimum rest between.

Options

Chest to bar pull-ups pull-ups 

*Go with pull-ups if you can’t perform at least 15 unbroken chest to bar pull-ups while fresh

61/43kg – 135/95lb 52/37kg – 115/80lb

Bar muscle-ups chest to bar pull-ups 

*Go with chest pull-ups if you can’t perform at least 8 unbroken reps of muscle-ups while fresh

83/57kg – 185/125lb 70/47kg – 155/105lb

 

Accessory Work – Core strength 

A. 4 sets of

15 double dumbbell step-overs 15/10kg – 35/20lb, 60/50cm – 24/20”

10 double dumbbell push presses

8 double dumbbell incline bench rows

Rest 90 seconds between sets

 

B. 3 set of

15 GHD sit-ups

20 arch rocks on the floor

Max time, Weighted GHD hollow hold 10/5kg – 25/15lb

Rest as needed between sets

 

Options

15/10kg – 35/20lb → 10/5kg – 20/10lb

Weighted GHD hollow → bodyweight GHD hollow → hollow hold on the floor

 

Front Squat

2×2 @ 80%

3×1 @ 85%

3×1 @ 90%

 

Notes

Build up with sets of 2-3 reps until you reach 80%. Improve strength and stability. Focus on a solid front rack position. Rest no less than 90 seconds between sets.

   

 

Gymnastics 

A. For form

100 double-unders 

18 deficit handstand push-ups* 10/5cm – 4/2”

30 meters, Handstand walk

 

Rest 3 minutes 

 

B. For form

100 double-unders 

15 deficit handstand push-ups* 15/10cm – 6/4”

30 meters, Handstand walk

 

Rest 3 minutes 

 

C. For form

100 double-unders 

12 deficit handstand push-ups* 20/15cm – 8/6”

30 meters, Handstand walk

 

Notes

Focus on proper form and quality of movements. Go the double-unders unbroken for as long as possible, if you break take minimum rest and immediately continue with the remaining reps. Ideally go the deficit handstand push-ups, reps decrease-height increases in each portion, unbroken for as long as you can breaking 2-3 reps before you feel like reaching muscle failure, alternatively, break from the start into a big and a smaller set with short rest between. Lastly, break the handstand walk into 10-meter unbroken distances move fast with quick long steps. *Kick hard with your legs to assist your upper body. Use plates to create deficit. 

Options

30 20 10 meters of

Handstand walk 5 wall-walks

*Go with wall-walks if you can’t perform at least 2,5 unbroken meters of handstand walk

 

Engine

4 sets of

AMRAP 7 Minutes of

Row, 14/12 calories 

12 burpees over rower – lateral 

Rest 3 minutes betweens sets 

 

Notes

Each set is a 7-minute AMRAP, try to achieve high, equal performance in all sets. Row at a fast yet sustainable pace 1300+ for men/950+ for women, then go straight to the burpees where you keep a steady tempo. Focus on steady pace throughout the session and work on fast transitions between exercises. 

Mindset

Doing what is right differs from doing what is easy.

 

If you want to succeed, avoid taking the easy road…


 

Swimming Training

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. Warm-up

5.10.15.10.5 calories of

Assault bike

Row

 

Squat Snatch 

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

2×1 @ 85%

4×1 @ 90%

 

Notes

Warm up with an empty barbell and progressively increase weight until you reach 60%. Improve power and stability. Focus on a fast drive under the barbell and a solid overhead position. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

 

Snatch Pull

2×3 @ 95% of Max Squat Snatch

2×3 @ 100%

 

Notes

Continue to the snatch pulls from where you left the squat snatches. Improve starting pull strength and focus on proper lifting angles. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.

 

Conditioning

For time

Bike-erg, 1500 meters 

Then

5 rounds of

12 box jump-overs 60/50cm – 24/20”

8 single arm dumbbell snatches 30/20kg – 65/45lb

Cap: 15 minutes 

 

Notes

Work on the bike-erg at 1:45.0-1:50.0/km for men, 1:57.0-2:04.0/km for women, then go for 5 rounds at a fast, solid tempo. Move smoothly on the box jump-overs, ideally work on touch and go reps, alternatively go with step-downs. The dumbbell snatches are alternating, focus on dumbbell movement mechanics and go with mid-air transitions for extra speed.

Options

Bike-erg 3000m row

30/20kg – 65/45lb 22,5/15kg – 50/35lb

 

Accessory Work

A. 2.4.6.8.6.4.2

Double dumbbell reverse lunges 22,5/15kg – 50/35lb

Double dumbbell single leg deadlifts

10 meters, Front rack carry between rounds

 

B. 4 sets of

8 single-arm dumbbell squat snatch 22,5/15kg – 50/35lb

12 kneeling crush grip dumbbell overhead presses

Rest 90 seconds between sets

 

Options

22,5/15kg – 50/35lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/20lb

 

Push Press

2×2 @ 60%

2×2 @ 70%

1×2 @ 75%

1×2 @ 80%

3×2 @ 85%

1×5 @ 65%

 

Notes

Warm up with an empty barbell and continue with sets of 3-4 reps progressively increasing weight until you reach 60%. Activate your legs and hips to create momentum and finish the movement using your shoulders. Focus on smooth rebounding on the shoulders (prefer to not go touch & go). Rest 90 seconds between sets.

 

Strength/Gymnastics

For form

21.18.15.12.9.6.3 reps of

Deadlifts @ 83/61kg – 185/135lb

15 GHD sit-ups

 

Notes

Focus on proper form and movement mechanics. Go the deadlifts unbroken with touch & go for as long as proper form allows, if you break take short rest and continue in the same fashion. Perform smooth transitions between exercises that will allow you to have quality.

Options

GHD sit-ups toes to rings

Engine

A1. Row 4 Minutes @ easy pace

 

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

 

B. Row 5000 meters

Rate 22 strokes/minute

Pace 2km PR pace + 15 seconds

 

Notes

Row 4 minutes at an easy pace and continue with 2 minutes at 2km PR pace + 10 seconds as priming for the main session. In the main session focus on consistency and rowing form & technique. The goal is to successfully maintain steady 22 strokes and a pace at 2km PR pace + 15 seconds for the 5000-meter distance. Row 3 minutes at super light pressure after the main session to cool down.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

3 rounds of

Run, 300 meters 

20 seconds, Hollow hold

15 arch rocks

10 down-ups

 

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%

 

Notes

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 65% are 1 time of 2 squat cleans + 1 jerk, at 80% are 2 times of 1 squat clean + 1 jerk. Focus on a fast drive under the barbell, a solid deep squat position, and technical jerks. Prefer to go with split jerks and work on explosiveness and technique. Go with single reps of squat cleans, rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

 

Clean Pull 

2×3 @ 95% of Max Squat Clean 

2×3 @ 100%

 

Notes

Continue to the clean pulls from where you left the squat clean & jerks. Improve starting pull strength and focus on proper lifting angles. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.

 

Conditioning

For time

30 double-unders 

10 toes to bar 

3 overhead squats 61/43kg – 135/95lb

30 double-unders 

10 toes to bar 

6 overhead squats 61/43kg – 135/95lb

30 double-unders 

10 toes to bar 

9 overhead squats 61/43kg – 135/95lb

30 double-unders 

10 toes to bar 

12 overhead squats 61/43kg – 135/95lb

30 double-unders 

10 toes to bar 

15 overhead squats 61/43kg – 135/95lb

Cap: 15 minutes 

 

Notes

The goal is to be consistent on the overhead squats throughout the session. You have to be able to push efficiently and unbroken throughout the total volume under metabolic fatigue developed by the double-unders and the toes to bar. Go each exercise unbroken, perform fast transitions between exercises yet take a breath before overhead squats to ensure unbroken sets with focus on a solid overhead position.

Options

61/43kg – 135/95lb 52/37kg – 115/80lb

 

Accessory Work

A. Double kettlebell turkish get up 

Build up to 3 reps, As heavy as proper form allows 

Rest as needed between sets

 

B. 4 sets of

8 kettlebell horn grip bicep curls 20/12kg – 44/26lb 

12 tall kneeling kettlebell tricep extensions

Rest 60 seconds between sets

 

Options

20/12kg – 44/26lb → 16/8kg – 35/18lb 

 

Back Squat 

1×5 @ 70%

1×2 @ 75%

1×5 @ 70%

1×2 @ 80%

1×5 @ 70%

1×2 @ 85%

1×5 @ 70%

1×1 @ 90%

1×5 @ 70%

1×1 @ 95%

 

Notes

Build up with sets of 5 reps until your each 70%. Alternate between 5-rep sets at a standard 70% percentage and singles or double at increasing percentages. Focus on steady tempo at the high-rep sets and solid lifts at the increasing reps. Rest no less than 90 seconds between sets.

 

Max Effort

For time

15 ring muscle-ups

10 bar-facing burpees over

5 squat snatches 83/57kg – 185/125lb

Cap: 5 minutes

 

Notes

Give it all you got from the start. If your are comfortable with ring muscle-ups go for an unbroken set, if not break into a big and a smaller set with minimum rest between, then go straight to the bar-facing burpees over with focus on breathing well. Before you start lifting catch a breath and go for 5 solid single reps at the fastest possible tempo which can ensure successfully made lifts. Don’t hesitate to reach your limits on the snatch and risk a failed attempt, after all this is what training is all about!

 

Options

Ring muscle-ups 20 toes to rings

83/57kg – 185/125lb 61/43kg – 135/95lb

 

Engine – Running

A. 2000 meters @ easy pace

 

B. 1000 meters @ 5’00”-5’40”/km

1000 meters @ easy pace

1000 meters @ 4’30”-5’20”/km

1000 meters @ easy pace

1000 meters @ 4’00”-5’00”/km

1000 meters @ easy pace

1000 meters @ 3’30”-4’40”/km

 

Notes

This is a total distance of 9000 meters. Run 2000 meters at an easy pace as warm up. In the main session, use the easy pace portions to regulate your breathing and reorganise your pace, try to reach the given pace of each “fast” portion as quickly as possible.

Options

1000 meters @ 5’00”-5’40”/km

1000 meters @ easy pace

800 meters @ 4’30”-5’20”/km

1000 meters @ easy pace

600 meters @ 4’00”-5’00”/km

1000 meters @ easy pace

400 meters @ 3’30”-4’40”/km

Yoga flow 

 

Rest your body, ease your mind…