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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

Warmup Accessory (WA)

General Warmup (GW)

Mobility (MO)

Activation 1 (AT)

Activation 2 (AT)

2 Sets of:

30″ + 30″ Single Kettlebell Over Head Squat 1/4 theraband

1′ rest b/s

Single Kettlebell Over Head Squat 1/4 theraband
Video

Power & Power Endurance (PE)

Yoga Barbell Routine
Video Button
Video

– Barbell swing;
– Power position Barbell swing;
– Squat position Barbell swing;
– Swing Muscle Snatch;
– Power position swing muscle snatch;
– squat position swing muscle snatch;
– high Pull & Muscle Snatch;
– Power position high Pull & Muscle Snatch;
– squat position snatch;

Reserved for ONAIR

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Snatch Grip Push Press Behind the Neck

3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent]

Jerk Grip Power Snatch

3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set

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Power Snatch

3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’72’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent] rest 90″ x 2 set

Strength & Strength Endurance (SE)

Aerobic Power & Lactic Training (AP)

For Quality
EMOM 8′

5/4Cal Assault Bike
5 Box Jump
then

For Time

12 Box Jump Over
6 Double Dumbbells Hang Snatch 2×22,5/15Kg
12 Burpees
6 Double Dumbbells Hang Clean&Jerk
rest 1′
500/450m Row @ 90-95% of max-effort
rest 1′
20 Thrusters @45/30Kg
20 Pull-ups

Notes. *rest until bpm is under 65% of MHR and repeat one more time
Reserved for ONAIR

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*continue until Anaerobic Training Effect is over 3.5, calibrate your rest based on your bpm, try to slow down your breathing and making apnea possible to improving your cardiac response, after that, 15/20′ of Aerobic easy work @70% of MHR as a Cool Down

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Work Capacity (WC)

Aerobic Capacity (AC)

Functional Strength (FS)

Reserved for ONAIR

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3 Sets “For Quality” of:

Accumulate
90″ Barbell Snatch Grip Banded Pendlay Row- Go Medium Weight with no sketchy movement & do not stop untill 1’30
then No Rest
60″ Elbowing Dumbbell Row – Left – Go Heavy!!
60″ Elbowing Dumbbell Row – Right – Go Heavy!!

2′ rest b/set

Barbell Snatch Grip Banded Pendlay Row
Video
Elbowing Dumbbell Row
Video

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Stretching & Mobility (MS)

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Tuesday

Warmup Accessory (WA)

General Warmup (GW)

Mobility (MO)

Activation 1 (AT)

Activation 2 (AT)

2 Sets of:

30″ (Right) + 30″ (Left) Goblet Lateral Walk Feet theraband

1′ rest b/s

Goblet Lateral Walk Feet theraband
Video

1′ rest b/s

Barbell Back Rack Wide Stance Good Morning
Video

Power & Power Endurance (PE)

Strength & Strength Endurance (SE)

Back Squat

4 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 3′
9 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 3′
6 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 3′
MAV @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 3′
2×2 @ [percent value=’75’ of=’backsquat’ in=’Kg’] [/percent] Tempo 3.0.3.0
rest 3′ b/s

Aerobic Power & Lactic Training (AP)

Work Capacity (WC)

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

3 Rounds For Time

15 Hang Power Clean @50/35Kg
15 Shoulder to Overhead @50/35Kg
5 Bar Muscle Ups
20 Cal Row

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Leaderboard

Aerobic Capacity (AC)

Functional Strength (FS)

Stretching & Mobility (MS)

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Wednesday

Warmup Accessory (WA)

General Warmup (GW)

Mobility (MO)

Activation 1 (AT)

Activation 2 (AT)

2 Sets of:

30″ (Right) + 30″ (Left) Single Dumbbell Single Leg Homolateral RDL Clean and Press

1′ rest b/s

Single Dumbbell Single Leg Homolateral RDL Clean and Press
Video

Power & Power Endurance (PE)

Yoga Barbell Routine
Video Button
Video

– 1/4 overhead squat;
– 1/2 overhead squat;
– overhead squat;
– tiptoeing overhead squat + reach;
– tall kneeling overhead lunges;
– tall kneeling hip thrusts;
– tall kneeling overhead squat;

Reserved for ONAIR

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Kettlebell Windmill

(5+5) x 3 set – rest 1′ b/s

Notes. *try to increment load between set
Single Kettlebell Overhead Squat

(5+5) x 3 set – rest 1′ b/s

Notes. *try to increment load between set
Double Kettlebell Overhead Squat

5 x 3 set – rest 1′ b/s

Notes. *try to increment load between set

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Snatch Balance + Overhead Squat + Snatch Balance

3+6+3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 1′
3+6+3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 2′
2+4+2 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 1′
2+4+2 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 2′
1+2+1 @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1+2+1 @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

00:00 to 05:00

[percent value=’100′ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’100′ of=’strict-handstand-push-ups’ in=”] Strict HSPU[/percent]

05:00 to 10:00
2 Rounds of

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU[/percent]

Reserved for ONAIR

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10:00 to 15:00
3 Rounds of

[percent value=’33’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’33’ of=’strict-handstand-push-ups’ in=”] Strict HSPU[/percent]

15:00 to 20:00
4 Rounds of

[percent value=’25’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’25’ of=’strict-handstand-push-ups’ in=”] Strict HSPU[/percent]

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Aerobic Power & Lactic Training (AP)

Lactic Tolerance
AMRAP 7′

1500/1350m Row
max Effort Burpees Bar Muscle Ups

rest 90″
AMRAP 7′

85/68 Cal Assault Bike
then
AMRAP
5 Burpees Box Jump Over
5 Toes to Bar

rest 90″
AMRAP 7′
2 Rounds of:

60 Double Unders
30 Wall Ball
15 Pull-ups
5 Step Over Box Single Dumbbell 22,5/15Kg
then
max calories Bike Erg

Work Capacity (WC)

Aerobic Capacity (AC)

Functional Strength (FS)

Stretching & Mobility (MS)

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Thursday

Mobility (MO)

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 45′
Zone (@Tips):

10′ Warm Up Easy Ride Damper 2 Over 90rpm –

Alternate 25% Max Watt or Zone 2 / Seated Damper 2 Over 95rpm (1 km) –

35% Max Watt or Zone 4/5 / Seated Damper 4 Over 75rpm (1 km) –

37% Max Watt or Zone 5 / Standing Damper 6 Over 65rpm (500 m) –

5′ Cool Down 75/80 % MHR easy ride
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 87% / 95%

Swim Session (AC)

Warmup

4 x 25 m front crawl rest b/s 30”
4 x 25 m breaststroke rest b/s 30”
1 x 50 m front crawl swim board

Workout

8 x 25 m front crawl breathe once for pool rest b/s 20”
6 x 50 m breaststroke easy pace rest b/s 20”
8 x 25 m front crawl breathe once for pool rest b/s 20”

Deload

1 x 100 m backstroke / breaststroke easy pace switch each 25 m

Reserved for ON AIR

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Advanced
Warmup

4 x 25 m front crawl rest b/s 30”
4 x 25 m breaststroke rest b/s 30”
1 x 50 m front crawl swim board

Workout

2 x 100 m front crawl breathe twice for poll rest b/s 30”
8 x 25 underwater dolphin kick with fins rest b/s 45”
2 x 100 m front crawl breathe twice for poll rest b/s 30”
4 x 25 underwater dolphin kick alternate movement face up with fins rest b/s 45”

Deload

100 m front crawl easy pace

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Functional Strength (FS)

Reserved for ONAIR

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3 Sets “For Quality” of:

Accumulate
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Bench Triceps Curl – Light Weight

2′ rest b/set

D-ball Single Dumbbell Chest Press
Video
Bench Triceps Curl
Video

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Friday

Warmup Accessory (WA)

General Warmup (GW)

Mobility (MO)

Activation 1 (AT)

Activation 2 (AT)

2 Sets of:

30″ Barbell Back Rack Wide Stance Good Morning (Empty)
1′ rest b/s

Barbell Back Rack Wide Stance Good Morning
Video

Power & Power Endurance (PE)

Yoga Barbell Routine
Video Button
Video

– Close Grip High Pull
– High Pull
– Wide Grip High Pull
– Close Grip Shoulder Press
– Shoulder Press
– Wide Grip Shoulder Press
– Close Grip High Pull & Press
– High Pull & Press
– Wide Grip High Pull & Press

Reserved for ONAIR

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Power Clean

3 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″
3 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]

Push Jerk

3 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set

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Clean&Jerk

3 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’72’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set
3 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 90″ x 2 set

Strength & Strength Endurance (SE)

Aerobic Power & Lactic Training (AP)

For Quality
EMOM 8′

ODD: 200m Run – easy pace
EVEN: 8 Single Dumbbell Step Over Box 22,5/15Kg

then

AMRAP 90″

200m Sprint

[percent value=’35’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

max effort Ground to Overhead @ [percent value=’50’ of=’Snatch’ in=’Kg’] [/percent] rest 1:1 x 5 set

Reserved for ONAIR

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Notes. *rest until bpm drop under 65% of MHR, continue until Anaerobic Training Effect is over 3.2, if you feel good, try over 4.0. When you reach the target, cool down as a 15-20′ Aerobic Pace Monostructural Elements

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Work Capacity (WC)

Aerobic Capacity (AC)

Functional Strength (FS)

Stretching & Mobility (MS)

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Saturday

Warmup Accessory (WA)

General Warmup (GW)

Mobility (MO)

Activation 1 (AT)

Activation 2 (AT)

2 Sets of:

8 + 8 Single Kettlebell Sots Press theraband

1′ rest b/s

Single Kettlebell Sots Press theraband
Video

Power & Power Endurance (PE)

For Quality
Reserved for ONAIR

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40 Single Arm Kettlebell Russian Swings
40 Single Arm Kettlebell Clean
40 Single Arm Kettlebell Jerk
40 Single Arm Kettlebell Snatch
40 Single Arm Kettlebell Clean&Jerk

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20 Single Arm Kettlebell Russian Swings
20 Single Arm Kettlebell Clean
20 Single Arm Kettlebell Jerk
20 Single Arm Kettlebell Snatch
20 Single Arm Kettlebell Clean&Jerk
10 Single Arm Kettlebell Russian Swings
10 Single Arm Kettlebell Clean
10 Single Arm Kettlebell Jerk
10 Single Arm Kettlebell Snatch
10 Single Arm Kettlebell Clean&Jerk

Notes. *Drop the Kettlebell is not allowed, use load between 24 and 16 / 20/12Kg

Strength & Strength Endurance (SE)

Aerobic Power & Lactic Training (AP)

Work Capacity (WC)

Aerobic Capacity (AC)

10 Rounds of

15 Air Squat
10 Push-ups
5 Pull-ups
10 Cal Assault Bike
15 Sit-ups

Reserved for ONAIR

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Notes. *continue until Aerobic Training Effect > 3.1

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Functional Strength (FS)

Reserved for ONAIR

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4 Sets “For Quality” of:

Find Max Effort ring L-sit fluttered
Then
60″ Rotational Back Extension

2′ rest b/set

ring L-sit fluttered
Video
Rotational Back Extension
Video

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Stretching & Mobility (MS)

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