This week there are two different versions of our training program. Choose your favourite:

Aerobic Capacity Mesocycle

Power & Strength Mesocycle

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

18′ EMOM
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
Video

Mobility (MO)

Ankle Mobility – Part 3
Video

Activation (AT)

EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 6 Kang Squat Empty Barbell – 2″hold mid & bottom position
2) 5 Goblet Theraband Squat (16/12 kg) – Tempo 3.3.1.1

Reserved for ON AIR

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3) 5 + 5 Single Dumbbell Cross Body Rumenian Deadlift (20/15 kg)

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Kang Squat Empty Barbell
Video
Goblet Theraband Squat
Video
Reserved for ON AIR

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Single Dumbbell Cross Body Rumenian Deadlift
Video

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Jumping Back Squat
EMOM 6′

3 @ [percent value=’25’ of=’backsquat’ in=’Kg’][/percent]

[/um_show_content]

Back Squat

8×8 @ [percent value=’57’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

For Time

100 Burpees touch 6 inches target with both hands

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

2 Sets of:
30″ – nasal breathing
30″ – mouth breathing
30″ – total breathing
max effort APNEA

[/um_show_content]

For Time

40m Overhead Lunges PVC pipe or Broomstick
1000m Row @ 26 strokes/min
30″ rest
40m Overhead Lunges Axle Bar 15/10Kg
1000m Row @ 28 strokes/min
30″ rest
40m Overhead Lunges Axle Bar 20/15Kg
1000m Row @ 30 strokes/min
30″ rest
40m Overhead Lunges Axle Bar 30/20Kg
1000m Row @ 32/strokes/min
30″ rest
40m Overhead Lunges Axle Bar 35/25Kg
1000m Row @ max effort

Reserved for ON AIR

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rest 3′

Death by Row

Every minute on the minute complete 230/200 m Row

Notes. Every minute add 5 m. Set the rower as a Interval time: 1 minute work.

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Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Tuesday

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Happy New Year

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Wednesday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
2 Sets of: 30″ ON – 30″ OFF

1) Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch Left (15/12 kg)
2) Single Dumbbell Overhead Split Squat Left (15/12 kg)
3) Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch Right (15/12 kg)
4) Single Dumbbell Overhead Split Squat Right (15/12 kg)

Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Video
Single Dumbbell Overhead Split Squat
Video

Power & Power Endurance (PE)

Snatch

(1+1+1) x 2 set @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
1 @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’snatch’ in=’Kg’][/percent]

Reserved for ON AIR

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Snatch Pull
Every 2′ for 12′

3 @ [percent value=’100′ of=’snatch’ in=’Kg’][/percent]

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Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’reps’]

AMRAP 8′ – 2.4.6.8….

Double Dumbbell Power Clean 2×25/17,5Kg
Box Jump Over 60/50cm
GHD Situps
20″ rest[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

20″ AB – nasal breathing
20″ AB – mouth breathing
20″ AB – total breathing
20″ AB – Sprint – APNEA

[/um_show_content]

Assault Bike – Test

Start from 56/52 RPM ad add 1 RPM every minute until death.
RPM of your last minute completed is your new RPM Marker on your ONAIR Bio.

Rest 5′ then

[workout_short title=’WED_AC1′ result_type=’time’]

AC1: For as long as possible

Maintain RPM >= [percent value=’100′ of=’rpm-marker’ in=’rpm’][/percent] [/workout_short]

Insert ONLY your AC1 score

Rest 1′

[workout_short title=’WED_AC2′ result_type=’time’]

AC2: For as long as possible

Maintain RPM >= [percent value=’96’ of=’rpm-marker’ in=’rpm’][/percent] [/workout_short]

Insert ONLY your AC2 score

Rest 1′

[workout_short title=’WED_AC3′ result_type=’time’]

AC3:For as long as possible – cap 12′

Maintain RPM >= [percent value=’93’ of=’rpm-marker’ in=’rpm’][/percent] [/workout_short]

Insert ONLY your AC3 score

Reserved for ON AIR

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Rest 3′

10 Rounds For Time

500 m Bike Erg
15 Air Squat

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Thursday

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Mobility (MO)

Activation (AT)

EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 10 Double Dumbbell Rumenian Deadlift (15/15 kg)
2) 10 Rower Pike Ups

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 8 GHD Razor Curl

[/um_show_content]

Double Dumbbell Rumenian Deadlift
Video
Rower Pike Ups
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

GHD Razor Curl
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Jefferson Curl
EMOM 6′

4 reps 2 x 24/16 Kg

Jefferson Curl
Video Button
Video

[/um_show_content]

Deadlift – Takedown

8 x 8 @ [percent value=’50’ of=’Deadlift’ in=’Kg’][/percent] rest 3′ b/s

Notes. NO Touch & go. Reset yourself every time without leaving your hands on the bar.

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

2 Sets of:
8 wall ball – nasal breathing
8 wall ball – mouth breathing
8 wall ball – APNEA

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10 Rounds for Time

400m Run
12 GHD Situps
6 Double Dumbbell Deadlift 2×30/22,5Kg

Notes. *Both Dumbbell faces must touch the ground
Reserved for ON AIR

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For Time – Push hard

800m Sprint

rest 5′

Death by 200m Run
Notes. Take your average 200m pace on 800m test and rest 2:1 (half work time ) until you are not be able to complete the 200m into the required time (< of the average 200m pace)

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Friday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5 Plank Walkout
  4. 10+10 MiniBand Lateral Walk
  5. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Plank Walkout
Video
Miniband Lateral Walk
Video
Reverse Lunge+ Knee Lift
Video

Strength & Strength Endurance (SE)

Swim Session (SW)

Begineer

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”
Speed
5 x ( 100 + 100 ) > front crawl @80% max effort + backstroke rest b/s
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup
4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins head up b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy

Rest 2’
Speed
3 x 100 3 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 5 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 8 kicks / 1 stroke active rest backstroke only arms
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Upper Body Hypertrophy

4 Sets of: 1’ON – 1’OFF
1) Inclined Double Dumbbell Bench Press (25/20 kg)
2) Double Dumbbell Curl & Press (15/12 kg)
3) Dumbbell Fly to Row (15/12 kg)
2′ rest b/s

Inclined Double Dumbbell Bench Press
Video
Double Dumbbell Curl & Press
Video
Dumbbell Fly to Row
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Lower Body Hypertrophy

4 sets of: 1’ON – 1’OFF
1) Weighted Back Extension (10/5 kg Plate)
2) Double Kettlebell Sumo Deadlift (32/24 kg)
3) Reverse Rack Double Dumbbell Squat (15/12 kg)

Weighted Back Extension
Video
Double Kettlebell Sumo Deadlift
Video
Reverse Rack Double Dumbbell Squat
Video

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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Saturday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • Quadruped T-Spine rotation – 10 reps
  • Seated Quadruped T-Spine rotation – 10 reps
  • Scorpion 90° – 10 reps each side
  • Shoulder flexion – 5 reps x 3 sets each side
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
2 sets of: 30″ON – 30″OFF

1) Single Kettlebell Squat Clean Thruster Left (16/12 kg)
2) Double Dumbbell Muscle Clean (15/12 kg)
3) Single Kettlebell Squat Clean Thruster Right (16/12 kg)

Single Kettlebell Squat Clean Thruster
Video
Double Dumbbell Muscle Clean
Video

Power & Power Endurance (PE)

Clean & Jerk

(1+1+1) x 2 set @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’60’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’cleanjerk’ in=’Kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Clean Pull
Every 2′ for 12′

2 @ [percent value=’100′ of=’squatclean’ in=’Kg’][/percent]

[/um_show_content]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 8′ – 2.4.6.8….

Ring Muscle Ups
Overhead Squat for each arm 1 DB @30/22,5Kg[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

5 Diaphragm Breathing
5 Chest Breathing
5 Clavicula breathing
5 Total Breathing

[/um_show_content] [workout_short title=’SAT_AC1′ result_type=’time’]

Row

5 rounds for time of:
Max calorie row in 60 seconds
Kettlebell Turkish get-ups 24/16 Kg

[/workout_short]

Insert ONLY your AC1 score

Notes. Complete a total of 40/33 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rest as needed

[workout_short title=’SAT_AC2′ result_type=’reps’]

10 Rounds Row

Pull a sub-1:30/500-m / 1:42/500-m pace for as long as possible
Rest 1 minute b/s

[/workout_short]

Insert your total meter reached as a AC2 score

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
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