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

Standard Week

Power & Strength Mesocycle – Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 3
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
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 8 Goblet Sumo Squat (16/12 kg) – 2″ hold in bottom position
2) 5 Wall Face HSPU – 2″ hold Top Position

Reserved for ON AIR

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3) 10 Double Kettlebell Thruster Alternate (16/12 kg)

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Goblet Sumo Squat
Video
Wall Face HSPU
Video
Reserved for ON AIR

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Double Kettlebell Thruster Alternate
Video

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Lateral Lunges
EMOM 6′

3+3 @ [percent value=’30’ of=’backsquat’ in=’Kg’][/percent]

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Back Squat

8×6 @ [percent value=’65’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s

Work Capacity (WC)

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

For Time

Karen – 150 Wall Ball Shots

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

20″ Row – nasal breathing
20″ Row – mouth breathing
20″ Row – full breathing
20″ Row – APNEA

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For Time

2000 m Row

Notes. Push Hard as you can and save your 500m average pace

rest 5′ then

Death by 500 m Row

Push until your 500 m time is better than your 500 m average pace. Rest 2:1 (half time work) between sets

Reserved for ON AIR

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rest as needed

10 Rounds For Time

500 m Row
6 Step Over Box 2 x DB @ 22,5/15Kg

[/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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Tuesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. 15 TK Band Pull Down (Pulley) 1″Hold@Bottom
  4. 8+8 Elbow Side Plank Rotation
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
Video
TK Band Pull Down (Pulley)
Video
Elbow Side Plank Rotation
Video
1 Leg SLDL + Knee Lift
Video

Mobility (MO)

Ankle Mobility – Part 2
Video

Activation (AT)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal AB
3 + 3 Kettlebell Complex: Snatch + Reverse Overhead Lunges (16/12 kg)
10 Banded Reverse Hyper on GHD
5 Burpees Ring Pull Ups

Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video
Banded Reverse Hyper on GHD
Video

Power & Power Endurance (PE)

Hang Snatch

(1+1+1) x 2 set @ [percent value=’52’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’62’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
1 @ [percent value=’72’ of=’snatch’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’snatch’ in=’Kg’][/percent] rest 2′
1 x 2 set @ [percent value=’82’ of=’snatch’ in=’Kg’][/percent]

Reserved for ON AIR

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

Snatch grip Panda Pull
Every 2′ for 12′

2 @ [percent value=’95’ of=’snatch’ in=’Kg’][/percent]

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Work Capacity (WC)

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

AMRAP 9′

2 Rope Climb
10 Deficit HSPU – Deficit is 4,5/3 inches from ABMAT!!
50 Double Unders
20″ rest[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

20″ AB – nasal breathing
10″ AB – APNEA
20″ AB – mouth breathing
10″ AB – Apnea
20″ AB – full breathing

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Bike Erg or Assault Bike
15.000m For Time

30″ easy pace
30″ hard pace
60″ medium pace

Notes. Estabilish your 3 rhythms and try to maintain it for all the distance
Reserved for ON AIR

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rest as needed

For Time

200/170 Cal Assault Bike
Every 1 minute complete:
6 American Swings 24/16Kg

[/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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Wednesday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

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

1) 8 GHD Razor Curl
2) 6 + 6 Split Stance Barbell Rumenian Deadlift (empty bar)

Reserved for ON AIR

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3) 30″ + 30″ 3 Position Lateral Plank

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GHD Razor Curl
Video
Split Stance Barbell Rumenian Deadlift
Video
Reserved for ON AIR

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3 Position Lateral Plank
Video

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Romanian Deadlift
EMOM 6′

4 reps @[percent value=’30’ of=’Deadlift’ in=’Kg’][/percent]

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Deadlift – Takedown

8×6 @ [percent value=’57’ of=’Deadlift’ in=’Kg’][/percent] rest 3′ b/s

Notes. * NOT touch & go, reset yourself every time without leaving your hands on the bar

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

20″ jog – nasal breathing
20″ sprint
20″ jog – mouth breathing
20″ sprint
20″ jog – full breathing
20″ sprint

[/um_show_content] [workout_short title=’WED_WC1′ result_type=’reps’]

For Distance: 20 Rounds of Tabata Run

20″ Work Time –> Run
10″ Rest Time –> Walk

Notes. For a total work time of 10 minutes. You can use a running background GPS app while a round timer APP to make it simple.

[/workout_short]

Insert your distance in meter.

Rest 1′ then

[workout_short title=’WED_WC2′ result_type=’reps’]

For Distance: 20 Rounds of inverted Tabata Sprint

20″ Rest Time –> Walk
10″ Work Time –> Sprint

Notes. For a total work time of 10 minutes. You can use a running background GPS app while a round timer APP to make it simple.

[/workout_short]

Insert your distance in meter.

Reserved for ON AIR

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Rest as needed

5 Round For Time

400 m Run
500 m Row
1000 m Bike Erg

[/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
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)

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

Functional Strength (AY)

Functional Strength Hypertrophy – Upper Body

3 Sets of:
10 GHD Barbell Row (30/25 kg) – 2″ hold Top Position
12 Double Dumbbell Upside Row (15/12 kg)
15 Supinated Grip Bar Rows – 2″ hold Top Position
2 rest b/s

GHD Barbell Row
Video
Double Dumbbell Upside Row
Video
Supinated Grip Bar Rows
Video
Reserved for ON AIR

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

Functional Strength Hypertrophy – Lower Body

3 Sets of:
8 + 8 Barbell Over Head Bulgarian Split Squat (40/25 kg)
12 Double Kettlebell Banded Sumo Deadlift (24/16 kg)
16 Double Kettlebell Front Rack Cossack Squat (16/12 kg)
2′ rest b/s

Barbell Over Head Bulgarian Split Squat
Video
Double Kettlebell Banded Sumo Deadlift
Video
Double Kettlebell Front Rack Cossack Squat
Video

[/um_show_content]

Swim Session (SS)

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
4 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 1 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 150 + 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

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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 rest b/s 45”
6 x 25 m alternate 1 stroke breaststroke 8 kicks front crawl rest b/s 45”

Rest 2’

Speed
2 x 150 3 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
2 x 150 5 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
2 x 200 6 kicks / 1 stroke active rest backstroke only arms
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

[/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)

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)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal Row
5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
8 Double Kettlebell Clean & Press Bottom up (16/12 kg)
5 burpees Strict Toes to Bar

Single Kettlebell Swing Clean Homolateral Reverse Lunges
Video
Double Kettlebell Clean & Press Bottom up
Video

Power & Power Endurance (PE)

Hang Clean & Jerk

(1+1+1) x 2 set @ [percent value=’52’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’62’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
1 @ [percent value=’72’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
1 x 2 set @ [percent value=’82’ of=’cleanjerk’ in=’Kg’][/percent]

Reserved for ON AIR

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

Low Hang Clean Pull From Blocks
Every 2′ for 12′

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

[/um_show_content]

Work Capacity (WC)

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

21.15.9 For Time

Toes Bar
Single Dumbbell hang Clean&Jerk 22,5/15Kg
Ring Dips

[/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 cycle diaphragm breathing
20″ sprint on the rower
5 cycle chest breathing
20″ sprint on the rower
5 cycle full breathing
20″ sprint on the rower

[/um_show_content] [workout_short title=’FRI_AC1′ result_type=’reps’]

Row – For long as possible

Start at 1:48 / 500 m – 2:00 / 500 m
Every 2′ increment your average pace by 2″

Notes.
From 00:00 to 02:00 at 1:48/2:00
From 02:00 to 04:00 at 1:46/1:58
From 04:00 to 06:00 at 1:44/1:56

When you fail, NO REST.
At the end of the last interval, every 2′ decrease your pace by 2″ until reach again 1:48 / 500 m for men and 2:00 / 500 m for women.

[/workout_short]

Your score will be your max distance reached

Reserved for ON AIR

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

[workout_short title=’FRI_AC2′ result_type=’reps’]

For Max Distance
Every 3′ for 30′

20 GHD Sit-ups
20 Burpees Over the Row
Max meter Row

[/workout_short]

Insert ONLY your 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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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 20″+20″ Elbow Plank Star
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
Video

Activation (AT)

Strength T.U.T Activation

2 Rounds – Not For Time
8 Parallette Push ups – tempo 3.5.1.1
6 Banded Push Ups – tempo 3.3.1.1

Reserved for ON AIR

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

4 kettlebells push ups – tempo 3.3.1.1

[/um_show_content]

Parallette Push ups
Video
Banded Push Ups
Video
Reserved for ON AIR

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

Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Double Kettlebell Floor Press

3 sets of 12 reps @ 2 x 24/16 Kg

[/um_show_content]

Bench Press

8 x 6 @ [percent value=’65’ of=’bench-press’ in=’Kg’][/percent] rest 2′ b/s

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

2 Sets of:
5 square breathing – 8.8.8.8
30″ sprint bike erg

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

Bike Erg Max meter in 40′

1′ On
30″ Off

[/workout_short]

Insert ONLY your AC1 score

Reserved for ON AIR

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

Rest 5′

20′ Bike Erg

10″ Max Effort – Set the dumper to 10
50″ easy recovery – Set the dumper to 1

[/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
[on_comment_numbers]

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