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Available now. 25% OFF.

GET YOUR T-SHIRT

Shipping only available in Europe.

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

Standard Week

Strength and Power

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

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

1) 5 + 5 Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press (15/12 kg)
2) 5 + 5 Single Kettlebell Cossack Thruster Contralateral (16/12 kg)

Reserved for ON AIR

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

3) 5 Wall Face Hand Stand Push Ups

[/um_show_content]

Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press
Video
Single Kettlebell Cossack Thruster Contralateral
Video
Reserved for ON AIR

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

Wall Face Hand Stand Push Ups
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Back Rack Barbell Duck Walk + Kang Squat
EMOM 8′

10m + 2 @ [percent value=’20’ of=’backsquat’ in=’Kg’][/percent]

[/um_show_content]

Back Squat

9×4 @ [percent value=’72’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s

Work Capacity (WC)

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

For Time

30 Box jump Over 60/50cm
60 Double Unders
30 Double Kettlebell Clean&Jerk @2×16/12Kg
60 Double Unders
30 Box Jump Over 60/50cm

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

[workout_short title=’MON_AC1′ result_type=’reps’]

AC1: Death By 4′

10 Air Squat
700/650m Row
10 Air Squat

Notes. Add 2 Air Squat each set (12+12 then 14+14…) until fail.

[/workout_short]

Insert ONLY your total Air Squat repetitions.

Reserved for ON AIR

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

rest as needed[workout_short title=’MON_AC2′ result_type=’reps’]

AC2: 5000m Row For Time
Pull a sub 1:30/500m – 1:42/500m as long as possible
when you can’t maintain the pace, take 2′ of active rest Rowing over 2:20/500m (NOT SUB!)

[/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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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)

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 
Ankle Mobility – Part 3
Video

Activation (AT)

2 Rounds – Increase Pace Across Rounds

10 cal AB / Row
8 Kettlebell Burpees Double Snatch Step up (12/8 kg)
10 burpees pull ups

Kettlebell Burpees Double Snatch Step up
Video

Power & Power Endurance (PE)

Power Snatch + Overhead Squat

(1+3) x 2 set @ [percent value=’52’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+3) x 2 set @ [percent value=’62’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+3) x 2 set @ [percent value=’72’ of=’snatch’ in=’Kg’][/percent] rest 2′
(1+3) x 2 set @ [percent value=’77’ of=’snatch’ in=’Kg’][/percent] rest 2′
(1+3) 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 Behind the Nech Push Jerk
Every 2′ for 12′

3 @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent]

[/um_show_content]

Work Capacity (WC)

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

AMRAP 9′

10 Chest to Bar
10 Dumbbell alt. Squat Snatch 25/17,5Kg
5 Bar Muscle Ups
5 Devil Press 2×25/17,5Kg

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Assault Bike
10′ AMRAP

@ [percent value=’79’ of=’rpm-marker’ in=’rpm’][/percent]

Active rest on Bike for 2′

8′ AMRAP

@ [percent value=’82’ of=’rpm-marker’ in=’rpm’][/percent]

Active rest on Bike for 2′

6′ AMRAP

@ [percent value=’85’ of=’rpm-marker’ in=’rpm’][/percent]

Active rest on Bike for 2′

4′ AMRAP

@ [percent value=’88’ of=’rpm-marker’ in=’rpm’][/percent]

Active rest on Bike for 2′

2′ AMRAP

@ [percent value=’91’ of=’rpm-marker’ in=’rpm’][/percent]

Reserved for ON AIR

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

rest as needed

150/120 Cal For Time

30″ only Arms
30″ only Legs
1′ Forward Spin
1′ Backward Spin

[/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]

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

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

3) 30″ + 30″ 3 Position Lateral Plank

[/um_show_content]

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

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

3 Position Lateral Plank
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Deadlift – Takedown

9 x 4 @ [percent value=’63’ of=’Deadlift’ in=’Kg’][/percent] rest 3′ b/s

Notes. NOT touch & go, reset yourself every time without leaving your hands on the bar
Reserved for ON AIR

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

Pin Pull
EMOM 8′

1 reps @[percent value=’100′ of=’Deadlift’ in=’Kg’][/percent]

[/um_show_content]

Aerobic Capacity (AC)

For Time

800m Run
rest 4:1 x 3 set
400m Run
rest 2:1 x 3 set

Reserved for ON AIR

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

rest as needed

3 Round For Time

24 Push-ups
200m Run
8 Ring Muscle Ups
200m Run
2 Rope Climb
200m Run

[/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]

Thursday

[on_comment_numbers]

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

Swim Session (AC)

Begineer

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one front crawl stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 150 + 50 + 50 ) > front crawl @80/85/90% max effort + backstroke + breaststroke rest b/s 2’
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 1′
4 x (50 m + 25 m) backstroke+ front crawl only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins face up rest b/s 45”
6 x (15 + 10) m underwater dolphin empty lungs use fins/backstroke rest b/s 30”
6 x 25 m alternate 1 stroke breaststroke 8 kicks front crawl rest b/s 45”

Rest 2’
Speed
6 x 100 @70/80/90/70/80/90% max effort start @1’30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength Hypertrophy – Upper Body

3 Sets of:
30″ GHD Barbell Row (30/20 kg)
10″ transition
30″ Hammer Lateral Raises (15/12 kg)
10″ transition
30″ Seated Dumbbell Lateral Raises (15/12 kg)
2′ rest b/s

GHD Barbell Row
Video
Hammer Lateral Raises
Video
Seated Dumbbell Lateral Raises
Video
Reserved for ON AIR

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

Functional Strength Hypertrophy – Lower Body

3 Sets of:
30″ Single Kettlebell Over Head Contralateral Bulgarian Split Squat Left (16/12 kg)
10″ transition
30″ Single Kettlebell Over Head Contralateral Bulgarian Split Squat Right (16/12 kg)
10″ transition
30″ Banded Single Leg Dumbbell Romanian Deadlift Left (20/15 kg)
10″ transition
30″ Banded Single Leg Dumbbell Romanian Deadlift Right (20/15 kg)
2′ rest b/s

Single Kettlebell Over Head Contralateral Bulgarian Split Squat
Video
Banded Single Leg Dumbbell Romanian Deadlift
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
[on_comment_numbers]

Friday

[on_comment_numbers]

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 3
Video

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 Rounds – Increase pace across rounds

10 cal ski / row (stiff legs)
8 Double Dumbbell Muscle Clean (15/12 kg)
10 Double Kettlebell/Dumbbell Front Rack Drop Lunges (15-16/12 kg)
8 V-Ups alt.

Double Dumbbell Muscle Clean
Video
Double Kettlebell/Dumbbell Front Rack Drop Lunges
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Squat Clean + Squat Jerk
Every 2′ for 12′

1+1 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent]

[/um_show_content]

Power Clean + Jerk

((1+1)+2) x 2 set @ [percent value=’52’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
((1+1)+2) x 2 set @ [percent value=’62’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
((1+1)+2) @ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
((1+1)+2) @ [percent value=’75’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
((1+1)+2) @ [percent value=’80’ of=’cleanjerk’ in=’Kg’][/percent]

Work Capacity (WC)

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

3.6.9.12.15 For Time

Left Arm Dumbbell Hang Clean&Jerk 22,5/15Kg
10m Hug Carry Stone 115/65lbs
20 Wall Ball
Right Arm Dumbbell Hang Clean&Jerk 22,5/15Kg
10m Hug Carry Stone 115/65lbs
20 Wall Ball[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

[workout_short title=’FRI_AC1′ result_type=’time’]

Rower
From 00:00 to 03:00 – For Time

500 m

[/workout_short]

Insert ONLY your AC1 score

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

From 03:00 to 08:00 – For Time

1000 m

[/workout_short]

Insert ONLY your AC2 score

[workout_short title=’FRI_AC3′ result_type=’time’]

From 08:00 to 17:00 – For Time

2000 m

[/workout_short]

Insert ONLY your AC3 score

[workout_short title=’FRI_AC4′ result_type=’time’]

From 17:00 to 22:00 – For Time

1000 m

[/workout_short]

Insert ONLY your AC4 score

[workout_short title=’FRI_AC5′ result_type=’time’]

From 22:00 to the end – For Time

500 m

[/workout_short]

Insert ONLY your AC5 score

Reserved for ON AIR

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

[workout_short title=’FRI_AC1′ result_type=’time’]

30 Rounds Not For Time

1 Power Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] 3 Toes To Bar
100m Row

[/workout_short]

Insert ONLY your AC1 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
[on_comment_numbers]

Saturday

[on_comment_numbers]

General Warmup (GW)

18′ EMOM
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2-1-2-1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
Video

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 Rounds – Not For Time – Increase Pace across rounds

10 cal Row
10 Ring Front Raise Alternate
3 + 3 Kettlebell Turkish Get up (16/12 kg)
10 Burpees toes to bar

Ring Front Raise Alternate
Video
Kettlebell Turkish Get up
Video

Strength & Strength Endurance (SE)

Bench Press

9×4 @ [percent value=’72’ of=’bench-press’ in=’Kg’][/percent] rest 2′ b/s

Reserved for ON AIR

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

Push Press + Shoulder press

(1+4) @[percent value=’47’ of=’bench-press’ in=’Kg’][/percent]

[/um_show_content]

Aerobic Capacity (AC)

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

10 Rounds For Time

12 Double Kettlebell Snatch 2×16/12Kg
1000m Bike Erg

[/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

15″ Max Effort – Set the dumper to 10
45″ 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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