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

Standard Week

Roma Throwdown

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

Bodyweight 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.

Activation (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video
2 Rounds – Increase Pace across Round

8 Cal AB / Bike Erg

8 + 8 Barbell Over Head Bulgarian Split Squat (Empty)

Reserved for ON AIR

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

8 Barbell Back Rack Wide Stance Good Morning

[/um_show_content]

8 Burpees Toes to Bar

Barbell Over Head Bulgarian Split Squat
Video
Reserved for ON AIR

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

Barbell Back Rack Wide Stance Good Morning
Video

[/um_show_content]

Power & Power Endurance (PE)

Every 3′ for 30′

200/180m Row
12 GHD Situps
1 Snatch any style @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Notes. Add @ [percent value=’05’ of=’snatch’ in=’kg’]only if you successfully lift previous snatch[/percent]
Reserved for ON AIR

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

Every 3′ for 30′

0,4Km Assault Bike
12 Hyperextension
1 Snatch any style @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Notes. Every round, remove @ [percent value=’05’ of=’snatch’ in=’kg’][/percent] Add 1 rep of squat snatch each rounds only if you successfully lift previous snatch.

[/um_show_content]

Aerobic Power & Lactic Training (AP)

For Time – Cap 3′

12 dumbbell thrusters 2×22,5/15Kg
12 dumbbells Front Facing Burpees
8 dumbbell thrusters 2×22,5/15Kg
8 dumbbells Front Facing Burpees
4 dumbbell thrusters 2×22,5/15Kg
4 dumbbells Front Facing Burpees

Notes.
Push as hard as you can – you MUST do the best score the first round, save your cal then rest 1:1. Repeat the WOD until the difference between your best score and your last score is < of 15% of time.
For Example:
1st round – 2’30”
2nd round – 2’35” –> ok
3rd round – 2’42” –> ok
4th round – 2’55” –> Stop!
Max round is 5.
Reserved for ON AIR

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

2′ rest

2 rounds of:

800 m Row
20 Pushups
800 m Run
20 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
[on_comment_numbers]

Tuesday

[on_comment_numbers]

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

Strength & Strength Endurance (SE)

For Time

21 Floor Press kettlebells 2 x 24/16Kg
15 Strict Box Dips
9 Double Dumbbell Push Press 2 x 22,5/15Kg

Reserved for ON AIR

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

Rest 1:1 with soft/moderate Band Shoulder Press then
9 Double Dumbbell Push Press 2 x 22,5/15Kg
15 Strict Box Dips
21 Floor Press kettlebells 2 x 24/16Kg

[/um_show_content]

Rest 1:1 with soft/moderate Band Shoulder Press then Repeat.

Work Capacity (WC)

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

WC1: For Time

21 Cal Row
18 Front Squat 60/40Kg
15 Ring Dips
12 Cal Row
9 Front Squat 60/40Kg
6 Ring Dips

[/workout_short]

Rest 5′ then

[workout_short title=’TUE_WC2′ result_type=’time’]

WC2: For Time

6 Pull-ups
9 Shoulder to Overhead 60/40Kg
12 Cal Bike Erg
15 Pull-ups
18 Shoulder to Overhead 60/40Kg
21 Cal Bike Erg

[/workout_short]

Aerobic Capacity (AC)

Reserved for ON AIR

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

ONLY IF YOU REST NOT LESS THAN 1 HOUR!!
EMOM 28′

1st – 250/220m Row
2nd – 230/200m Ski
3rd – 200m Run
4th – rest

[/um_show_content]

Functional Strength (FS)

Reserved for ON AIR

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

Lower Body Landmine Strength
3 Sets of:

12 + 12 Landmine Romanian Deadlift One Leg (40/35 kg)

15 Banded Landmine Goblet Squat (40/35 kg)

1’30 rest b/set

landmine Romanian deadlift one leg
Video
Banded Landmine Goblet 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
[on_comment_numbers]

Wednesday

[on_comment_numbers]

Swim Session (AC)

Beginner

Warmup
5 x 25 m front crawl rest b/s 30″
rest 2′
5 x 50 m front crawl rest b/s 1′
rest 1’45″‘
7 x 50 m swim board only kick (crawl) rest b/s 20″
rest 1’
Technique
8 x 25 m pull buoy between knees front crawl rest b/s 20″
rest 1’30”
8 x 25 m front crawl rest b/s 40″swimming with only one arm each pool
rest 1’30”
10 x 25 m pull buoy between knees front crawl b/s 20″
rest 2’
Speed
4 x ( 75 m +25 m ) swim the first one <1'10" cool down the second one rest b/s 1'30" rest 2’ 8 x ( 25 m + 25 m ) swim the first one underwater (pace moderate: 25 m < 30") cool down backstroke using fins rest b/s 1’20” rest 2’ Cool down
3 x ( 50 m + 50 m ) swim baord only kick crawl/backstroke switch each 50 m rest b/s 1′

Reserved for ON AIR

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

Advanced

Warmup
3 x 100 m front crawl rest b/s 40″
rest 1′
3 x 50 m backstroke rest b/s 45″
rest 1′
100 m swim board only kick (crawl)
Technique
rest 1′
4 x 25 m swim board only kick (backstroke) rest b/s 30″
rest 1′
3 x100 m pull buoy between knees front crawl
rest 1′
Speed
4 x ( 100 +50 + 50) front crawl swim the first 100 m <1'40" cool down 50 m, swim the last 50 m <45" rest b/s 30" rest 2' 6 x ( 100 + 100 ) front crawl: swim the first 100 m <1'25" cool down the second one rest b/s 30" use fins rest 1' 4 x ( 25 +50 ) swim the first one underwater (pace moderate: 25 m < 20") cool down backstroke using fins rest 1' Cool down
300m swim board unsig fins

Advanced II

Full swim skills required
Warmup
3 x 100 m front crawl only arms moderate pace rest b/s 30”
rest 1’
6 x 50 breaststroke rest b/s 30”
rest 1’
2 x 100 m front crawl use swim board
rest 1’
2 x 100 backstroke easy pace
Technique
6 x 25 m front crawl one arm switch each pool rest b/s 30”
3 x 25 m butterfly swim first 10m underwater face up rest b/s 1’10”
3 x 25 m breaststroke swim first 10m underwater rest b/s 1’10”
4 x 25 backstroke / breaststroke kicks b/s 1’
Speed
4 x 25 m breaststroke @ 1’ push hard
rest 1’30”
3 x 100 m front crawl @1’30” front crawl moderate pace rest b/s 40”
rest 1’
4 x 50 m backstroke @1’20” moderate pace
rest 1’
2 x 100 m front crawl moderate pace rest b/s 30”
rest 1’
4 x 25 m butterfly @ 40” push hard
rest 1’
8 x 50 m front crawl @1’ push hard
3 x 100 m front crawl moderate pace rest b/s 30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

[on_comment_numbers]

Thursday

[on_comment_numbers]

General Warmup (GW)

Reserved for ON AIR

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

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

[/um_show_content]

Reserved for ON AIR

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

Squat Routine
Video

Notes. Follow routine step by step.

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 4′ for 32′
3 rounds of

1 Front Squat @[percent value=’75’ of=’squatclean’ in=’kg’][/percent] 1 Bench Press @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] 1 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]

[/um_show_content]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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 
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
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 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. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

BPM Activation (AT)

2 Rounds – Increase pace across round

10 Cal AB – 5 Forward spin / 5 Back spin

8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Left

8 Burpees Air Squat Jump Touch the Trget

8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Right

30″ rest b/s

Single Dumbbell Single Leg Contralateral RDL Clean and Press
Video

Power & Power Endurance (PE)

Every 3′ for 30′

0,4Km Assault Bike
12 Hyperextension
1 Clean & Jerk any style @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Add @ [percent value=’05’ of=’cleanjerk’ in=’kg’]only if you successfully lift previous C&J[/percent]
Reserved for ON AIR

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

Every 3′ for 30′
200/180m Row
12 GHD Situps
1 Clean & Jerk any style @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Every round remove @ [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent] Add 1 rep of squat snatch each rounds only if you successfully lift previous C&J.

[/um_show_content]

Aerobic Power & Lactic Training (AP)

[workout_short title=’FRI_AP1′ result_type=’reps’]

Every 6′ for 30′

Odd Set:
10″ Max Toes To Bar
10″ Sprint Assault Bike
10″ Max HSPU

Even Set:
10″ Max lateral Burpees over erg
10″ Sprint Row
10″ Max Pull-ups

Notes. Push hard for 30″ then rest the other 5’30 until new set starts.

[/workout_short]

Reserved for ON AIR

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

2′ rest

Easy pace

1000 m Ski Erg
10 situps
10 Arch Rock
800 m Ski Erg
10 situps
10 Arch Rock
600 m Ski Erg
10 situps
10 Arch Rock
400 m Ski Erg
10 situps
10 Arch Rock

[/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)

15′ EMOM
  1. 45″ Bike
  2. 15 Feet Banded RDL
  3. 5+5+5 3 Pos. Squat Band Face Pull
  4. 12 Hip Rotation + Flex Trunk
  5. 16 Downdog Toes Touch ALT
Feet Banded RDL
Video
3 Pos. Squat Band Face Pull
Video
Hip Rotation + Flex Trunk
Video
Downdog Toes Touch
Video

Strength & Strength Endurance (SE)

For Time

9 Ring Rows
8 Strict Chinups
7 Ring Rows
6 Strict Pull-ups
5 Ring Rows

Reserved for ON AIR

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

Rest 1:1 by holding double kettlebell overhead position 2 x 12/8 Kg then
5 Ring Rows
6 Strict Pull-ups
7 Ring Rows
8 Strict Chinups
9 Ring Rows

[/um_show_content]

Rest 1:1 by double kettlebell front rack hold 2 x 24/16Kg then repeat one more time

Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’reps’]

WC1: AMRAP 12′

150 wall ball
30 Bar Muscle Ups
Max Calories Row

[/workout_short]

rest 6′

[workout_short title=’SAT_WC2′ result_type=’reps’]

WC2: AMRAP 6′

75 American Swing 24/16Kg
15 Ring Muscle Ups
Max Calories Assault Bike

[/workout_short]

Functional Strength (FS)

Reserved for ON AIR

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

Lower Body Strength – Time Under Tension

4 sets of:

10 + 10 Goblet Deficit Bulgarian Split Squat (24/16 kg) – Tempo 5.3.1.1

10 Barbell Banded Rumenian Deadlift (50/35 kg) – Tempo 5.1.5.1

5 + 5 Box Pistol Squat

1’30 rest b/set

Goblet Deficit Bulgarian Split Squat
Video
Barbell Banded Rumenian Deadlift
Video
Box Pistol 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
[on_comment_numbers]

Comments

Write a comment

[wpsites_comment_form]