CategoriesAthletes members

Athletes 28/9/2020 – 4/10/2020

Activation

A. Mobility flow   

 

B. Resistance bands

 

C. Warm-up

Row, 500 meters

Then,

2 rounds of

15 calories, Ski-erg 

10 sit-ups 

5 burpees

 

Power snatch 

2×3 @ 60%

1×2 @ 70% 

1×2 @ 75%

5×1 @ 80%

 

Notes

Work on pulling strength, focus on an explosive shoulder shrug and a solid receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

Snatch high pull 

5×3 @ 90kg

 

Notes

Improve technique and explosiveness. Warm up with an empty barbell and continue with the given percentages. Rest no less than 90 seconds between sets, no more than 5 seconds between lifts.

 

Conditioning

4 sets of

For time

30/23 calories, Row

1 round of DT* with dumbbells 22,5/15kg

25 toes to bar

1 round of DT* with dumbbells 22,5/15kg

Rest 90 seconds between sets 

 

Notes

Try to achieve high and steady performance in each set, the 90-second rest will allow you to do so. Move steadily on the rower and prefer to break the toes to bar into no more than 2-3 sets with short to minimum rest between. *DT- 12 deadlifts + 9 hang power cleans + 6 push jerks 22,5/15kg. Ideally go the DT unbroken, if not possible break into 11 deadlifts, 1 + 9 HPC + 6 PJ. 

 

Options

22,5/15 → 17,5/12,5 → 15/10kg

 

Accessory Work

5 rounds of 

10 strict pull-ups

12 double dumbbell bench presses 25/15kg

14 GHD hip extensions

Rest 90 seconds between

 

Options

25/15 → 20/12,5 → 17,5/10kg dumbbell

 

Back squat

2×5 @ 60%

2×3 @ 70%

1×2 @ 75%

1×2 @ 80%

4×2 @ 85%

 

Notes

Focus on proper angles and movement control. Warm up with sets of 3-4 reps until you reach 60%. Rest no less than 2 minutes between sets.

 

Gymnastics/Core Strength

A. For form

12 strict ring dips

5.4.3.2.1 reps of

Leg-less rope climbs 4,5 meters

 

B. For form

12 strict chest to bar pull-ups

5.4.3.2.1 reps of

Full deficit strict handstand push-ups* 

 

C. For quality 

5 sets of

60 seconds, Elbows plank hold

40 seconds, Arch hold

20 seconds, Hollow rocks

Rest as needed between sets

 

Notes

A-B. Focus on proper form and full range of motion. Go unbroken for as long as proper form allows, take adequate rest between rounds and exercises. Move fast and efficiently on the rope with coordinated upper & lower body motion, descent smoothly. *Use plates yo create a full deficit height.

Options

A. 12 → 10 → 8 reps of

Strict ring dips → ring push-ups

Leg-less → regular rope climbs

B. 12 → 10 → 8 reps of

Strict chest to bar pul-ups → strict pull-ups

Full deficit → deficit → regular strict handstand push-ups

 

Engine

5 sets of 

25/20 calories, Assault bike

25/20 calories, Ski-erg

100 double-unders

25/20 calories, Ski-erg

25/20 calories, Assault bike

Rest 3 minutes betweens sets 

 

Notes

Spend 6-8 minutes on each erg-machine working at an easy pace as a warm-up. Try to achieve high performance throughout the workout, increasing effort with each set. Start strong and move fast yet prefer to pace the calories of the first assault bike and ski, then go the DUs unbroken for as long as possible and push harder reaching near Max effort pace on the second Ski & Assault bike calories. Remember to start explosively the ergometer and get it quickly going.

Options

Ski-erg → row

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

2 rounds of

Run, 300 meters 

15 calories, Assault bike

30 double-unders

15 calories, Ski-erg

 

Squat clean + Jerk 

1×3+2 @ 60%

2×2+2 @ 65%

2×2+1 @ 70%

1×2+1 @ 80%

1×1+1 @ 85%

3×1+1 @ 90%

 

Notes

The lifts at 60% are 1 set of 3 squat cleans + 2 jerks, the lifts at 70% are 1 sets of 2 squat cleans + 1 jerk, … etc. Warm up with an empty barbell, then continue with sets of 2 squat cleans + 2 jerks until you reach 60%. Rest no less than 2 minutes between sets.

 

Clean pull

3×3 @ 90.100.110% 

 

Notes

Once you complete the squat clean + jerk, rest 5 minutes and move straight to the first set. Focus on a solid pull and an explosive shoulder shrug. Perform 3 sets of 3 clean pulls at the given percentages (% of Max squat clean). Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.

 

Conditioning

A. For time

3 rounds of

50 double-unders

15/12 calories, Assault bike

5 cleans 90/55kg

Rest 3 minutes

 

B. For time

2 rounds of

50 double-unders

15/12 calories, Assault bike

5 cleans 100/60kg

Rest 3 minutes

 

C. For time

50 double-unders

15/12 calories, Assault bike

5 cleans 110/65kg

 

Notes

Try to achieve high performance in each portion. Go the DUs unbroken for as long as possible and maintain a fast, steady pace on the bike at 65+ men, 57+ women. Catch your breath before the cleans and perform them either power ot squat, prefer to go with single lifts (drop and go) yet ensure you take short to minimum rest between them.

Options

A. 90/55 → 80/50 → 70/45kg

B. 100/60 → 90/55 → 80/50kg

C. 110/65 → 100/60 → 90/55kg

 

Accessory Work

4 sets of 

10 single-arm kettlebell swings 24/16kg

8 single-arm kettlebell snatches

6 single-arm kettlebell overhead squats 

*switch arm with each set (1st right, 2nd left, 3rd right, 4th left)

 

Options

24/16 → 20/12 → 16/8kg kettlebell

 

Barbell Cycling

3 sets of

7 power snatches 

7 hang squat snatches 

7 overhead squats 

Rest 3 minutes betweens sets 

 

Notes

Warm up with an empty barbell and build up to 60% of max power snatch with sets of 3 P.snatches + 3 HS.snatches + 3 OHSQs. Go each set with drop and go power snatches, minimum rest between, and on the last power snatch continue unbroken completing the remaining 14 reps without dropping the bar on the floor. Perform the 1st set at 60% of Max power snatch, the 2nd set at 70% and the 3rd set at 80% of max power snatch.

Options

60.70.80 → 60.65.70% of Max power snatches 

 

Complex

5 sets of

12 toes to bar

6 bar muscle-ups

Rest 2 minutes between sets 

 

Notes

Go each set as a complex, focus on proper kipping technique and smooth transitions between the two exercises. 

Options

12 → 10 → 8 reps of 

Toes to bar

6 → 4 → 2 reps of

Bar muscle-ups → chest to bar pull-ups

 

Skill

Handstand walk over obstacles

 

Notes

Practice on the handstand walk for 10 minutes. Within a 10-meter distances, use a ramp or plates to create an obstacle course to walk over.  

Options

Regular hand stand walk

 

Engine

2 sets* of 

Run, 800 meters 

Bike-erg, 1000 meters 

Run, 400 meters 

Bike-erg, 1000 meters 

Run, 800 meters 

Rest 5 minutes betweens sets

 

Notes

Warm up for 10 minutes on the bike working at an easy pace before the main session. *Use a vest for the 1st set, then remove the vest and complete the 2nd set free. The 2 sets are in totally different tempos, pace the 1st and try to adapt to the discomfort of the vest, push the 2nd hard since the removal of the vest will make it even easier for you to pick up the pace.

Options

Bike-erg → 1200 meters of Assault bike

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

3 rounds of

20 calories, Bike-erg

15 squats

10 push-ups

5 burpees 

 

Power clean 

2×3 @ 60%

1×2 @ 70%

1×2 @ 75%

1×1 @ 80%

5×1 @ 85%

 

Notes

Work on pulling strength, focus on an explosive shoulder shrug and a solid receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

Shoulders press

2×2 @ 70%

1×2 @ 80%

1×2 @ 85%

3×2 @ 90%

 

Notes

Work on pushing strength. Use only your upper body leaving your legs tight and stiff while you perform the lifts. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 70%. Rest no less than 90 seconds between sets.

 

Conditioning

3 sets of  

21 chest to bar pull-ups

15 bench presses 70/45kg

9 bar muscle-ups

6 snatches 70/45kg

Rest 1:1

 

Notes

Try to achieve high performance in each set. The 1:1 ratio means that the resting period after each set lasts the same time as the completed set. Go each exercise unbroken for as long as possible with smooth transitions between them and focus on the snatches, try to go unbroken with touch & go technique, if you break switch to drop & go and immediately continue without hesitation.

Options

Chest to bar pull-ups → pull-ups

70/45 → 60/40 → 50/35kg bench press – snatches

Bar muscle-ups → chest to bar pull-ups

 

Accessory Work

Every Minute On the Minute for 10 minutes

Odd: 2 leg-less rope climbs 

Even: 10 double dumbbell chest flyess 15/10kg

 

Options

Leg-less rope climbs → regular rope climbs

15/10 → 12,5/7,5 → 10/5kg dumbbell

 

Back squat

Εvery Μinue Οn the Μinute for 10 Minutes of

Odd: 2 reps @ 70%

Even: 8 reps @ 60%

 

Notes

Warm up with sets of 4-5 reps until you reach 60% of 1 rep max back squat. Alternate lower volume/higher load reps sets with higher volume/lower load reps sets in EMOM style for 10 minutes. This format will help you effectively focus on both slow and fast muscle fibres.

 

Gymnastics

For form

10 rounds of

2 strict ring muscle-ups

4 strict handstand push-ups

8 weighted GHD sit-ups (med-ball)

 

Notes

Focus on quality of movements and full range of motion. Go unbroken for as long as proper form allows and perform smooth transitions between exercises.

Options

Strict ring muscle-ups → strict chest to rings pull-ups

Strict handstand push-ups → pike push-ups

 

Core Stamina

6 sets of

30 seconds, Hollow hold

20 seconds, Hollow rocks

10 seconds, Hollow hold 

Rest as needed between sets

 

Notes

Try to go each unbroken. If not then break for 10 seconds after each exercise.

 

Engine

10 sets of

1 minute, Row easy

1 minutes, Row fast (increasing)

 

Notes

Row 5-10 minutes at a very light pressure as a warm-up. Perform 10 sets alternating 1 minute of easy pace row (2:05-2:15/500m) with 1 minute of fast pace row (1:43-1:57/500m). Easy pace row is your recovery and fast pace row your work. Make sure you don’t lose your technique and form during the “easy row” minutes and slightly increase your pace (within the given time frame) in each next “fast row”minute. The goal performance is 280-305 meters for men, 240-270 meters for women.

Mindset

Every mistake is an opportunity to learn, the same mistake for a second time is a lesson not learned.

*Acknowledge your errors

*Ask yourself what went wrong

*Make a plan to minimise future setbacks

*Create a list of reason why you shouldn’t make that mistake again

 


Swimming workouts

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

3 rounds of

30 double-unders

7 burpees

10 calories, Assault bike

4 strict pull-ups

 

Squat snatch 

1×3 @ 60%

2×2 @ 65%

2×2 @ 70%

1×2 @ 80%

1×1 @ 85%

3×2 @ 90%

 

Notes

Work on technique and explosiveness, focus on a fast drive under the bar and a solid deep receiving position. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

Conditioning

For time 

750 meters, Ski-erg 

21 bar-facing burpees over

21 clean jerks 60/42,5kg 

500 metres, Ski-erg 

15 bar-facing burpees over

15 clean jerk 80/55kg 

250 meters, Ski-erg 

9 bar-facing burpees over

9 clean jerks 100/65kg  

Cap: 20 minutes

 

Notes

The descending reps give you the psychological advantage. Push steadily through the workout keeping a steady pace or ideally increasing your pace on the ski and the burpees as meters/reps decrease. On the clean and jerks prefer to go with single lifts (drop & go) yet make sure you take short equal rest from start to finish. Perform fast transitions from ski to burpees, smooth transition for burpees to lifts and fast transitions from lifts to the ski-erg (ski is where you try to catch your breath and regulate your breathing.

Options

Ski-erg → row

60.80.100 → 60.70.80 → 50.60.70kg

42,5.55.65 → 42,5.47,5.52,5 → 37,5.42,5.47,5kg

 

Accessory Work

5 sets of

15 flying push-ups

10 kettlebell windmills 16/12kg

20 alternating single-leg jackknives 

Rest 90 seconds between sets

 

Options

16/12 → 12/8kg kettlebell

 

Strength/Gymnastics

For form

20 double dumbbell step-ups over 60/50cm – 30/20kg

10 ring muscle-ups

40 meters, Handstand walk 

10 devils presses 30/20kg

40 meters, Handstand walk 

10 ring muscle-ups

20 double dumbbell step-ups over 60/50cm – 30/20kg

 

Notes

Focus on proper form and quality of movement. Push steadily through the total volume performing transitions that will allow you to be fast and efficient. Go each exercise unbroken for as long as proper form allows and break the hand stand walk into 10-meter unbroken distances. 

Options

30/20 → 25/17,5 → 22,5/15kg dumbbells 

10 → 8 → 6 reps of

Ring muscle-ups → chest to rings pull-ups

40 → 30 → 20 meters of

Handstand walk → 4 wall-walks

 

Engine

2 sets of

5 rounds of

Ski-erg, 500 meters 

Bike-erg, 1000 meters 

 

Notes

Spend 5 minutes on the ski and 5 minutes on the bike working at an easy pace as warm-up. Go the first set at a moderate pace (sub 2:00 for men , 2:09.0 for women) and increase your pace in the second set (sub 1:55 for men, 2:03.0 for women) yet make sure you can sustain or progressively increase the chosen pace within each set. Spend 5 minutes on the bike working at light pressure as cool-down.

Options

Ski-erg → row

Bike-erg → run 400 meters 

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

Run, 400 meters 

Row, 300 meters

Run, 200 meters 

Row, 150 meters 

 

Hang power snatch

2×3 @ 60%

1×2 @ 70%

1×2 @ 80%

3×1 @ 85%

 

Notes

Focus on a solid, secure hang position and powerful pulls. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets.

 

Hang power clean

2×3 @ 60%

2×2 @ 70%

2×1 @ 80%

2×1 @ 85%

 

Notes

Focus on a solid, secure hang position and powerful pulls. Warm up with an empty barbell and build up with sets of 2-3 reps until you reach 60%. Rest no less than 90 seconds between sets.

 

Conditioning

For time

45 handstand push-ups

15 sandbag cleans 70/45kg

9 shoulders to overhead 90/65kg

15 sandbag cleans 70/45kg

45 meters, Handstand walk

Cap: 15 minutes

 

Notes

The goal is to push steadily through the workout and ensure fast and efficient performance on the handstand walk. Break the handstand push ups into big manageable sets and continue with the sandbag cleans at a steady, solid pace (both first 15 reps and last 15 reps). Ideally go the shoulder to overhead unbroken, if you know you struggle break from the start into no more than 2-3 sets with short to minimum rest between. On the handstand walk break into 3 x 15-meter distance and try to go each one unbroken.

 

Options

70/50 → 60/40 → 50/35kg sandbag cleans → d-ball cleans → power cleans

90/65 → 80/55 → 70/47,5kg shoulders to overhead

Handstand walk → 8 wall-walks

 

Accessory Work

Every Minute On the Minute for 10 minutes

Odd: 12 double dumbbell squat clean thrusters 22,5/15kg

Even: 30 meters, Double dumbbell farmers carry

 

Options

22,5/15 → 20/12,5 → 15/7,5kg dumbbell

 

Strongman

3 rounds of

20 meters, Yoke carry 200/130kg

40 double-unders*

Then

2 rounds of

20 meters, Yoke carry 220/140kg

40 double-unders*

Then

1 round of

20 meters, Yoke carry 240/150kg

40 double-unders*

 

Notes

Work on the yoke carry technique, move steadily and smoothly throughout the total volume with focus on form and quality. Build up with sets of 40kg increases < 120 kg on the yoke and 20kg increases > 120kg on the yoke until you reach the given loads. Break the yoke carry into 10-meter back & forth distances. *If possible use a heavy rope.

Options

200.220.240 → 180.200.220 → 160.180.200kg Yoke carry or Barbell back rack carry 

 

Max effort

For time

33 chest to bar pull-ups

21 thrusters 60/42,5kg 

9 burpees over box 76/60cm (facing)

Cap: 3 minutes

 

Notes

Start strong and explosively, go each exercise unbroken for as long as possible, make sure you finish the workout at a max effort pace and gasping for air.

Options

Chest to bar pull-ups → pull-ups

60/42,5 → 50/35kg

 

Engine

Run, 7km @ 75% of VO2Max

 

Notes

Run 1600 meters at an easy pace before the session as warm-up and 800 meters at a very easy pace after the session as cool-down. In the main session select a sustainable pace within 4:45-5:15/km that will lead to 75% of VO2Max. The use of a heart monitor is recommended. 

Options

7 → 6 → 5km @ 75% 

REST DAY