Element Vs. Athlete

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Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 10m Crab Walk
  2. 8+8 Single Arm Ring Row Rotation
  3. 20m Walking Double KB OH Carry
Crab Walk
Video
Single Arm Ring Row Rotation
Video

Specific Warmup

1 Sets for Quality

4′ Row @Easy pace

4′ EMOM Row 10″ @Hard pace / 50″ Easy Pace

2 Sets for Quality

1 Wall Walk + 10 Shoulder Taps

3+3 Rope Pull ups

2 Sets for Quality

3/5 meters HSW

1 Legless RC

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Specific Warmup – Marta Ricottini
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Marta Ricottini

a)

For Quality

8 Hollow Position Push-ups
4 Hollow Band Straight Arm Pull Down tempo 4.1.4
6 Hollow Position Push-ups
3 Hollow Band Straight Arm Pull Down tempo 4.1.4
4 Hollow Position Push-ups
2 Hollow Band Straight Arm Pull Down tempo 4.1.4
2 Hollow Position Push-ups
1 Hollow Band Straight Arm Pull Down tempo 4.1.4

Positional Breathing

In Ring Bottom Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
Positional Breathing

In Ring Top Position – 3 x 2.2.4.2

Notes. Focus on your back pumps
3 Rounds For Quality

2m Inchworm walk
4 Strict Ring Dips breath – exhale eccentric – inhale bottom to concentric

b)

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x10Kg

Notes. Increment load by feel
3 Rounds For Quality

4 Assisted w/ Feet on the ground Strict Ring Muscle Ups – tempo 5”
12 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x10Kg (slow execution)

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Specific Warmup – Stefano Carosso
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Stefano Carosso

a)

EMOM 6’

1st – 8-10 reverse GHD hyperextension. Focus on erector spinals.
2nd – positional breathing – Front Rack in Bottom Pose – 3 x 2.1.5.2

Reverse GHD hyperextension
Video
Inline Lunges

3 x 5+5 tempo 3.1.3
Rest 15 b/s

Front Squat – tempo 8.2.X

3 @ 25Kg
Rest 45”
3 @ 30Kg
Rest 45”
3 @ 35Kg

b)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Muscle Snatch

3 x 15 Reps @ empty Bar
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:
Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;
Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)
Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

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Specific Warmup – Chiara Salandra
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Chiara Salandra

a)

For Quality

16-18 Glutes Bridge w/ 32Kg Kettlebell
Immediately followed by
3 Drop Jump from 40cm
Rest 1’ x 3 set

Notes. *Focus on Hip Extension during jumps
Skill Volume Accumulation
3 Rounds of

12 Air Squat Jumps
10 Paralettes Push-ups
8 alt. Box Step ups 60cm
6 Ring Rows

b)

Speed Work
3 Rounds of

1 Muscle Clean
1 Below the knees Power Clean
1 Below the Knees Deep Power Clean
1 Below the Knees Squat Clean
1 Below the Knees deep Squat Clean (ATTG)
Rest 1’ x 3 waves

For Quality

5” Bike Erg damper set to 10 @rpe 9
15” handstand Hold
5” Bike Erg damper set to 10 @rpe 9
Rest 1’
10” handstand Hold
10” Bike Erg damper set to 10 @rpe 9
10” handstand Hold

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Specific Warmup – Francesca Zagaglini
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Francesca Zagaglini

a)

5’ Positional Breathing

Row @ 16-18 s/m
1 breath every stroke – slow inhale, moderate exhale.

Notes. *Focus on “pump your back” during every breath
Back Sliding
Every 30” for 2’

5-6 Russian Swings @16Kg
Rest 1’

Every 30” for 2’

4-5 Russian Swings @20Kg
Rest 1’

Every 30” for 2’

3-4 Russian Swings @24Kg

Notes. *Focus on sliding behind your feet

b)

EMOM 2’

4+4 alt. Overhead Lunges @10Kg

EMOM 2’

4+4 @ 50cm alt. Overhead Box Step Up @ 10Kg

EMOM 2’

4+4 @ 60cm alt. Overhead Box Step Up @ 10Kg

For Quality

3 x 15+15 Kettlebell Snatch Ghiri @12Kg
No rest b/s

Notes. *Ivan Denisov Snatch
Notes. *Focus on Breath. 1 Breath in bottom and 1 breath in top. Breathe with your back.
Il Re del Kettlebell Snatch
Video

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Specific Warmup – Iurii Marincenco
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Iurii Marincenco

a)

Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Straddle Position – Seated Good Morning

3 x 10-12 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Kang Squat

3 x 6-8 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension
Hug a Twinkie

3 x 16-20 Reps on double Box
Rest 30” b/s

b)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Behind the Neck Barbell Press

10-12 @empty Bar

Behind the Neck Z-Press

8-10 @empty Bar

Behind Press in Pancake Position

6-8 @empty Bar

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Specific Warmup – Federico Giovannini
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Federico Giovannini

a)

Spinal Balancing – Standing Flexion & Extension

2 x 8
Rest 30” b/s

Standing Flexion & Extension
Video
Spinal Balancing – Standing Wave on Wall

2 x 8
Rest 30” b/s

Standing Wave on Wall
Video
Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
Depth Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

Depth Jump to Squat Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

For Quality

20-24 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x15Kg (slow execution)
Rest 30” b/s x 2 set

b)

Body Coordination – alt. Impulse Hops

Accumulate 30 reps

alt. Impulse Hops
Video
Body Coordination – Lateral Impulse Hops

Accumulate 30 reps

Lateral Impulse Hops
Video
PVC Shoudler Translocations on 180 degrees GHD – Belly on GHD

2 x 10-12 reps
Rest 30” b/s

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x15Kg

Notes. Increment load by feel
EMOM 3’

2m Inchworm walk
15” Full arms plank pose – round your back and breathe!

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Specific Warmup – Gaetano Pezzullo
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Gaetano Pezzullo

a)

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
Hip Thrust

2 x 16-18 w/ Heaviest Dumbbell or Kettlebell. 1” stop in top position
Rest 1’ b/s

b)

90 degrees wall sit

1’ ON 30” OFF x 3 set

Single Leg Wall Sit

30” Right 30” Left 30” OFF x 3 set

Elbowing Plank

3 x max effort @rpe 7 w/ 25Kg on lower back
Rest 1’ b/s

Ring Mountain Climbers

3 x 16-20 alternated reps
Rest 30” b/s

Ring Mountain Climbers
Video
Ring Push-ups

3 x 14-16 reps
Rest 30” b/s

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Workout

[workout_short title=’MON_WC1′ result_type=’time’] Event 5
For time:

2,000-m row
60-m handstand walk
5 legless rope climbs
1,000-m row
40-m handstand walk
4 legless rope climbs
500-m row
20-m handstand walk
3 legless rope climbs

Time cap: 30 min.

Notes. This workout begins with the athlete seated on the rower
with their hands at their sides, clearly off the paddle. At
“3, 2, 1 … go,” the athlete will complete a 2,000-meter row,
then 60 meters of handstand walking, changing directions
after every 5 meters, and then 5 legless rope climbs.
They will continue this sequence with a 1,000-meter row,
40-meter handstand walk, and 4 legless rope climbs, then
finally a 500-meter row, 20-meter handstand walk, and 3
legless rope climbs. Time stops when the athlete touches
above the 15-foot mark, completing the final legless rope
climb.
The athlete’s score will be the total time taken to complete
the event or the total number of repetitions completed at
the time cap. There is no tiebreak for this event.

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Leaderboard

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Semifinal Athlete
Legless 2013

For Time: 10min Cap
27 Thrusters (95, 65lb)
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climbs

Flow. This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the barbell and start the 27 thrusters. Upon completion of the 27th repetition, the athlete will advance the barbell, and return to the rig to complete 4 legless rope climbs. Once complete, the athlete will return to the barbell to perform the next set of 21 thrusters. Once they advance the barbell, they will return again to the rig to complete 3 legless rope climbs. This will continue in the same fashion for the sets of 15 reps and 9 reps, with 2 and 1 legless rope climbs. Finally, once they complete the final repetition of rope climbs, the athlete will sprint across the finish line.

The athlete’s score will be the total time it takes to complete the workout.

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Plyometrics

4 Sets for Quality
  1. 5 depth drop from 50-60cm box Try to land with mid foot on the ground, 10″ rest btw reps, 2′ rest btw sets
Depth drop
Video

Power

Power Clean & Jerk

1+1+1+1+1 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Split Your 1st Session Here If You Can

Engine

For Quality

1 mile Run
100/80 Cal Assault Bike
100 alt. Dumbbell Snatch @22,5/15Kg
1 mile Run

Setup Equipment: Assault Bike, Dumbbell 22,5/15Kg

Strategy Medium pace mixed engine workout, so try to maintain medium pace on the Assault Bike. Focus on your breath during Running and find out your economy pace.
During the Dumbbell Snatches try to keep going with a little break during overhead position to trasform it in a cyclical exercise.
Achievement Accumulated some quality monostructural work before and after a sport-specific couplet unites the benefit of the aerobic training and allows you to improve your sport specific workout capacity under fatigue.

Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

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 
90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 6 Toes Touch Squat Tempo 2-2-2-2
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
  4. 10m Inchworm
Toes Touch Squat
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video
Inchworm
Video

Plyometrics

3 Sets for Quality
  1. 8/10 plyo push up
  2. 3+3 Kettlebell Jerk 05b Rack Push Press Catch & Flex Windmill (Building Sets)
Plyo push ups
Video
Kettlebell Jerk 05b Rack Push Press Catch & Flex Windmill
Video

Power

Front Rack Hold

Accumulate 1′ @[percent value=’130′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Accumulate 40″ @[percent value=’145′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Accumulate 20″ @[percent value=’160′ of=’cleanjerk’ in=’kg’][/percent]

Squat Jerk

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′

Jerk from Rack

1 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Front Squat

5 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 30″ for 6′

1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat
Video

HIIT

6′ for quality

15 Sumo Deadlift High Pull @35/25Kg
15 Cal Bike Erg
15 Double Dumbbell Shoulder to Overhead @2×17,5/12,5Kg
15 Cal Bike Erg

rest 1′

Notes. Use this short amrap to prepare the following interval, increase the pace during the 6 minute to raise up heart rate and be ready to push hard from the beginning of first interval.
AMRAP 3′

30 Sumo Deadlift High Pull @35/25Kg
15 Cal Bike Erg
30 Double Dumbbell Shoulder to Overhead @2×17,5/12,5Kg
max Cal Bike Erg

rest 2′ x 5 set

Firstbeat Option. You can reach:
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3Setup Timer: Interval 3′ On – 2′ Off
Equipment: Dumbbells, Bike Erg, Barbell.Strategy Push hard from the beginning, if you can keep hard pace for entire 3′ go unbroken. if you choose to broke the set, take just a short rests and keep pushing again.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end.
This workout contain Dumbbell/Barbell Work mixed with Monostructural Erg so you can push hard without think too much to don’t fail something.
If you work correctly the rest between round don’t allows you to restore completely so the score it should decrease every interval.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Engine

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Semifinal Athletes

Follow only orange parts

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10′ For Quality

Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] At the end of every 2′ perform 10″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]

30′ Row

Row @ [percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent]

Power Endurance – Midline

Band Assisted 1-arm Chin-ups

4 x 6/4 +6/4
rest 1’30 b/s

Double Dumbbell Seated Overhead hold

Accumulate 1′ of Heavy double dumbbell Overhead hold

Every 5′ for 20′

odd set:
60 GHD Situps
15+15m Double Dumbbell Overhead Lunges 2×22,5/15Kg
even set:
35/28 Cal Ski Erg
3/2 Legless Rope Climb

Notes. Use the first two sections as a quality warm-up, work on improving technique for every movement to build a strong Pull for Legless Rope Climb and control in Double Dumbbell Overhead Position.
Take every round as a single workout. Try to be as fast as possible in Ski Erg and manage Rope Climb to end every set tired.

Strength Endurance

Banded Landmine Goblet Squat

12 x 5 set @ 40/25 + severe/medium resistance band
rest 1′ b/s

Banded Landmine Goblet Squat
Video

Stretching & Mobility

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
Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 30″ Ring Plank Hold
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Gymnastic Skill Development

BAR
Strict Toes to Bar

4 x 8/12 Rep

Rest 90” b/s

BAR
Isometric Candle on Bar

Every 30” x 5’

5” of Isometric Candle on Bar

Notes. Stiff arms and line up the body position.
Bar Candle
Video
RING

5 Sets of Ring Complex:

1 Ring Muscle Up

2 Dip

3 Iron Cross

4” L-Sit (Top Position)

Rest as you need

Notes. Quality movement.
Iron Cross
Video
Reserved for ONAIR

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CORE

Accumulate 100 Rep For Time

Hollow Rock Knee to Elbow
Video

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Engine

If you can Swim

800m Swim Open Water (or pool)
10000m Run

If you can Bike

30Km Bike
5000m Run

If you can Bike and Swim
Thriatlon – Sprint

750 m Swim
20 km Bike
5 km Run

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality (increase Intensity)
  1. 10/8 Cal Bike
  2. 10 Sumo Good Morning, load by feel
  3. 20m Double KB Front rack Carry, load by feel
1 Sets for Quality (High Intensity)
  1. 10/8 Cal Bike
  2. 7 Burpee Box Jump Overs (30in, 24in)
  3. 3 DBall Cleans (150, 100lb)

Workout

For Time:

30/25 Calorie Bike
20 Burpee Box Jump Overs (30in, 24in) – you can use hands on box (put togheter 2 30/24inch box)
10 DBall Cleans (150, 100lb)

6 min Time Cap

FLOW. This event begins with the athletes on the starting mat. At the sound of the beep, they move forward to the bike and ride for 30 calories (25 for women). They then advance to the plyo box to complete 20 burpee box jump-overs, advancing the box every 4 reps. Finally, they will advance to the dball and complete 10 dball cleans, dropping the ball over or in front of their shoulder each rep and advancing after every 2 reps. Upon finishing the dball cleans, the athlete will carry their ball to the finish mat.
The athlete’s score is the total time it takes for them to complete the event.
The minimum work requirement for this event is 2 cleans.

Plyometrics

3 Sets for Quality
  1. 10/12 alternated leg bounding (Try to reactive work with foot)
  2. 6/8 banded russian swing
Alternated leg bounding
Video
Banded russian swing
Video

Power

Snatch – Any Style

1+1+1+1+1 [percent value=’50’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’57’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’67’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent]

Strength

Behind the Neck Push Jerk + Overhead Squat + Snatch Balance

4 x 3+4+1 Reps @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Split Your 1st Session Here If You Can

Engine

AMRAP 8′

Every 5″ for 2′
1 Thrusters @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] 1500m Bike Erg
30 Toes to Bar
30 Russian Swings @24/16Kg
max Box Jump @60/50cm

SetupTimer: 3 Interval 8′ On – 2′ Off
Equipment: Kettlebell @ 24/16 Kg, C2 Bike Erg, Barbell.
Strategy Perform the Every 5″ for 2′ focusing on your breath. Exhale in eccentric phase, and inhale when the barbell is in Overhead position.
If you work correctly you never need rest between movement, only some breath during the transition and keep on moving for every 8 minutes, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on a good form of Toes to Bar and accumulates some qualitative volume.
Kettlebell/Barbell Cycling is the best way to improve your power endurance. Try to never drop the barbell. Rest in OH position… There are 24 reps to achieve goal.
Achievement Working on engine mixing monostructural and sport specific movement it’s perfect for a concurrent week when the workout must become more specific and similar to a crossfit competition workout to gain some confidence in every element combination.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″Hold @Top + 10 Ring Row
  2. 6 Walking Push ups
  3. 3/5 Double DB Hang Clean light weight
  4. 2′ Assault bike @easy pace, in the last 10″ push hard
Walking Push ups
Video

Power Endurance

EMOM for 6′

[percent value=’18’ of=’c2b-in-2′ in=”]Pull-ups[/percent] 10 Double Dumbbell Hang Clean 2×22,5/15Kg

rest 1′ then

Every 45″ for 6′

[percent value=’10’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 7 Double Dumbbell Hang Clean 2×25/20Kg

rest 1′ then

Every 30″ for 6′

2 Bar Muscle Ups
4 Double Dumbbell Hang Clean 2×30/22,5Kg

Notes. Find 3 ascent load. If you can’t manage heavy Dumbbells like 2×30/22,5 work with 17,5/12,5 + 22,5/15 + 25/17,5Kg

Strength Endurance

Every 6′ for 30′

200m sandbag Bear hug Carry @ 150/100lbs
30 Weighted Paralette Dips @22,5/12,5Kg
15 Double Kettlebell Snatch 2×24/16Kg

Notes. You can manage parallette dips by placing two dumbbells over the 75cm plyo box
Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
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