YOU HAVE SEVERAL TRAINING OPTIONS EACH DAY.

BE SMART - DON'T SQUEEZE EVERYTHING IN ONE BIG SESSION.

MAKE YOUR WEAKNESSES

YOUR STRENGTHS.

THE PROGRAM

THE BOX TESTWEEK.

THIS IS JUST AN EXAMPLE WEEK .

JOIN OUR COMMUNITY TO UNLOCK THE FULL PROGRAM AND GET ACCESS TO OUR APP.

THE PROGRAM

MAKE YOUR WEAKNESSES

YOUR STRENGTHS.

YOU HAVE SEVERAL TRAINING OPTIONS EACH DAY.

BE SMART - DON'T SQUEEZE EVERYTHING IN ONE BIG SESSION.

 

YOUR TRAININGSWEEK.

MONDAY.

WARM UP.


WITH AN EMPTY BARBELL
2 ROUNDS
5 HANG MUSCLE CLEANS
5 STRICT PRESS
5 POWER CLEANS
5 PUSH PRESS 2 SETS WITH LIGHT WEIGHT
5 POWER CLEAN
5 PUSH JERK




MAIN SESSION.


A) POWER CLEAN & PUSH JERK EMOM x 5 MIN 3 POWER CLEAN & PUSH JERK REST 1 MIN EMOM x 5 MIN 2 POWER CLEAN & PUSH JERK Rest 1 MIN EMOM x 5 MIN 1 POWER CLEAN & PUSH JERK NOTES: INCREASE THE WEIGHTS AS THE REPS ARE DECREASING. DO NOT GO TOO HEAVY - WE ARE LOOKING FOR TECHNICAL SMOOTH REPS. NO TNG REPS FROM THE GROUND. B) BACKSQUAT CYCLE
WENDLER WEEK 1


WARM UP
5 REPS @36%
5 REPS @45%
3 REPS @54%

WEEK 1
5 REPS @59%
5 REPS @68%
5+ REPS @77%

NOTES: USE YOUR CURRENT 1 RM BACKSQUAT TO CALCULATE THE SETS. THE LAST SET IS AN ALL OUT EFFORT - GIVE IT EVERYTHING YOU HAVE AND TRY TO SQUEEZE OUT AS MANY REPS AS POSSIBLE. DON'T FORGET TO LOG YOUR RESULTS. C) GYMNASTIC CONDITIONING

20s ON : 40s OFF
ACCUMULATE
15 BAR MUSCLE UPS
20 CHEST TO BAR
30 T2B
20 CHEST TO BAR
15 BAR MUSCLE UPS

SCALING:
JUMPING BAR MUSCLE UPS PULL-UPS
T2B

NOTES: THIS SHOULD NOT TAKE LONGER THAN 15 MIN - SCALE REPS ACCORDINGLY. D) METCON 5 ROUNDS FOR TIME
20 TTB
40 DOUBLE UNDERS
5 - 4 - 3 - 2 - 1
SQUAT CLEANS 85% OF YOUR 1 RM TC - 15 MIN

NOTES: IF YOU STRUGGLE WITH HIGH VOLUME T2B, BE SMART WITH YOUR SPLITS. STICK TO SMALL AND QUICK SETS FROM THE BEGINNING.





ACCESSORY.


FRONT RACK HOLD 5 SETS OF
15-30s FRONT RACK HOLD
@110-125% OF 1 RM FRONT SQUAT
REST 90s

NOTES: UNRACK THE BAR AS YOU WOULD PERFORM A REGULAR FRONTSQUAT AND JUST STAY TIGHT FOR 15 TO 30s. DON'T FORGET TO BREATH. 'CAN'T FEEL MY LEGS.' 4 ROUNDS OF
90s WALLSIT (WEIGHTED WITH 2 KBs IN FRONT RACK)
10 KB FRONT SQUATS
60s WALLSIT (WEIGHTED WITH A PLATE)
30s MAX AIR SQUATS

REST 90s

NOTES: THE FIRST SET OF WALLSIT SHOULD BE HEAVIER THAN THE SECOND ONE.
START THE FIRST ROUND REALLY LIGHT AND INCREASE THE WEIGHTS IF YOU MANAGED TO GO UNBROKEN. ALL THE PAIN!




WORK CAPACITY.


RUNNING INTERVALS

EVERY 5 MIN x 4 ROUNDS
800m RUN

DIRECTLY INTO

EVERY 3 MIN x 5 ROUNDS
400m RUN





THURSDAY.

REST.


-





SUNDAY.

REST.


-





TUESDAY.

WARM UP.


WITH AN EMPTY BARBELL
2 ROUNDS
5 HANG MUSCLE SNATCH
5 BTN SNATCH GRIP PRESS
5 OVERHEAD SQUATS
5 SNATCH GRIP SOTTS PRESS 2 SETS WITH LIGHT WEIGHT
3 POWER SNATCH
3 OVERHEAD SQUATS
3 HANG SQUAT SNATCH




MAIN SESSION.


A) SNATCH COMPLEX

EMOM x 20 MIN
1: 3 POWER SNATCHES
2: 3 OH SQUATS
3: 3 HANG SQUAT SNATCHES
4: REST & CHANGE WEIGHTS

NOTES: BUILD TO A HEAVY ROUND. CHOOSE ONE WEIGHT PER ROUND. IF YOU MISS A LIFT, DON'T GO UP IN WEIGHT.
B1) GYMNASTIC STRENGTH

BUILD TO A 3 RM WEIGHTED PULL-UP.

B2) 4 SETS x3 REPS @80% OF B1

B3) ACCUMULATE
2 MIN FALSE GRIP HANG
2 MIN ON TOP OF RING ROW HOLD
2 MIN L-SIT

SCALING: IF YOU DON'T HAVE STRICT PULL-UPS YET, GO FOR 4-5 SETS x 3 REPS OF SLOW NEGATIVE PULL-UPS. C) ROPE CLIMB SKILL

EMOM 10'
1-3 ROPE CLIMBS

NOTES: FOCUS ON TECHNIQUE. PICK ONE THING YOU NEED TO WORK ON. FOR EXAMPLE - LONG PULLS, FOOT WORK, ETC. IF YOU DON'T HAVE A ROPE, TAKE 10 MIN TO WORK ON YOUR HANDSTAND WALK. D) METCON 3 ROUNDS 3 MIN ON : 90s OFF
AMRAP
15 ALT. DB SNATCHES 50#/35#
10 BOX JUMP OVERS 24'/20' 22,5kg // 15kg

NOTES: INTERVALS.
DB SNATCHES -> OPEN STANDARD. LOWER DB TO EYE LEVEL, THEN SWITCH SITES.




ACCESSORY.


SNATCH COMPLEX BUILD TO A TOUGH SET IN 4-5 SETS

1 POWER SNATCH + 2 TEMPO OH SQUATS 35X1

3s TO BOTTOM POSITION
5s HOLD IN BOTTOM POSITION
X STAND UP AS FAST AS POSSIBLE
1s HOLD OVERHEAD SNATCH ACCESSORY

SNATCH PULLS3 SETS x 2 REPS @100% 2 SETS x 2 REPS @110%




WORK CAPACITY.


MIXED MODALITIES 10-20-40-60-40-20-10 CAL ROW CAL ASSAULT BIKE BURPEES 7/10 EFFORT Hard but comfortable pace - you can still speak in short sentences.





WEDNESDAY.

WARM UP.


2-3 Rounds
1 MIN ROW/ASSAULT BIKE
20 HOLLOW ROCKS
10 COSSACK SQUATS
10 BOX JUMPS
5 STRICT PRESS @EMPTY BAR
5 PUSH PRESS @EMPTY BAR




MAIN SESSION.


A1) THRUSTER

BUILD TO A HEAVY 3 REP THRUSTER.

NOTES: FIRST REP IS A CLUSTER FROM THE FLOOR.
A2) AFAP - AS FAST AS POSSIBLE
4 SETS OF 20 UNBROKEN THRUSTER @35-40% OF A1
TC - 8 MIN

NOTES: LIGHT WEIGHTS & HIGH REPS. LET'S WORK ON OUR MUSCLE ENDURANCE AS THRUSTER ARE MORE THAN LIKELY SHOW UP IN THE OPEN.
B) GYMANSTIC STRENGTH FOR TIME & QUALITY
10 STRICT DEFICIT HSPU (HIGH)
20 STRICT DEFICIT HSPU (LOW)
30 STRICT HSPU

NOTES: THE FIRST 10 REPS SHOULD BE A CHALLENGING HEIGHT WHICH YOU CAN ACCOMPLISH IN 2-3 SETS. THIS SHOULD NOT TAKE LONGER THAN 10 MIN.

SCALING OPTION 1: 10 STRICT DEFICIT HSPU (LOW) 20 STRICT HSPU 30 KIPPING HSPU OPTION 2:
5 STRICT HSPU
10 STRICT ON AB-MAT
20 KIPPING HSPU C) FUNCTIONAL BODYBUILDING

3-4 SUPERSETS
8 BARBELL PRONE ROW
+
8 DB BENCH PRESS
+
30s HOLLOW HOLD
REST 90s D) METCON 21-15-9
CAL ROW
THRUSTER
THEN
9-15-21
C2B PULL-UPS
BURPEES OVER BAR 95# // 65# - 42,5KG // 30KG

TC-10 MIN

SCALING:
RX: AS ABOVE
INTERMEDIATE: 15-12-9 REP SCHEME AND/OR PULL-UPS FOR C2B.

NOTES: FINISH THE COUPLET OF ROW/THRUSTER BEFORE YOU START WITH C2B/BURPEES.




ACCESSORY.


POSTERIOR CHAIN

3-4 SUPERSETS
16 SINGLE LEG ROMANIAN DEADLIFT 8/8 PER SIDE
+
16 BOX STEP DOWNS
8/8 PER SIDE LOADED WITH KB
REST 90s
3 SUPERSETS
10 GHR
+
45s SORENSON HOLD




WORK CAPACITY.


ROW CONDITIONING

3-4 ROUNDS
500m SR 20 - 5k PACE +10s
1.000m SR 24-26 - 5k PACE
NO REST BTW ROUNDS SR = STROKE RATE





FRIDAY.

WARM UP.


ASSAULT BIKE
1 ROUND
50s ON : 10s OFF
40s ON : 20s OFF
30s ON : 30s OFF
20s ON : 40s OFF
10s ON : 50 s OFF
@ INCREASING PACE WITH AN EMPTY BARBELL
2 ROUNDS
5 HANG POWER SNATCH
5 OVERHEAD SQUATS
5 SNATCH GRIP SOTTS PRESS
5 TALL SNATCHES THEN
2 ROUNDS
5 HANG POWER CLEANS
5 TEMPO FRONT SQUATS
5 HANG SQUAT CLEANS
5 POWER OR SQUAT CLEANS




MAIN SESSION.


A) SQUAT SNATCH

EVERY MINUTE
1 SQUAT SNATCH

NOTES: START WITH 50% OF YOUR 1RM. ADD ROUGHLY 5% AFTER EVERY SUCCESSFUL LIFT. IF YOU MISS A LIFT TWICE, YOU'RE OUT. ONLY ONE LIFT PER MINUTE.
B) CLEAN

EVERY MINUTE
1 Clean

NOTES: CHOOSE SQUAT OR POWER. START WITH 50% OF YOUR 1RM. ADD ROUGHLY 5% AFTER EVERY SUCCESSFUL LIFT. IF YOU MISS A LIFT TWICE, YOU'RE OUT. ONLY ONE LIFT PER MINUTE. C1) GYMNASTIC CONDITIONING

MAX SET KIPPING HSPU

Rest 2 MIN

C2) AFAP - AS FAST AS POSSIBLE
ACCUMULATE TWICE THE REPS OF D1

Rest 2 MIN

C3) FOR TIME
200ft HS WALK
TC - 4 MIN

NOTES: IF YOU HIT 20 REPS ON THE MAX SET OF HSPU - ACCUMULATE 40 REPS AS FAST AS POSSIBLE FOR D2. D) METCON FOR TIME
15 POWER SNATCHES
15 OVERHEAD SQUATS
15 SQUAT CLEANS
15 FRONT SQUATS
*EVER MINUTE
4 BAR FACING BURPEES

TC-10 MIN

RX+: 155# // 115# - 70KG // 50KG
RX: 135# // 95# - 60KG // 42,5KG
INTERMEDIATE: 95# // 65# - 42,5KG // 30KG

NOTES: START ON THE 0' WITH 4 BFB AND REPEAT EVERY MINUTE.




ACCESSORY.


FRONTSQUATS

EVERY 2 MIN x 5 ROUNDS

10 FRONTSQUATS @50% SPEED STRENGTH BOX JUMPS
6 SETS x 2 REPS FOR MAX HEIGHT

BROAD JUMPS
6 SETS x 2 REPS FOR MAX DISTANCE




WORK CAPACITY.


BIKE INTERVALS

2 ROUNDS

100 CAL Bike
REST/WORK 1:1
50 CAL Bike
REST/WORK 1:1
25 CAL Bike
Rest 5 MIN

NOTES: TRY TO MAINTAIN A STEADY PACE WITHIN THE INTERVALS - NO SPRINT STARTS.





SATURDAY.

WARM UP.


2-3 ROUNDS
20/15 CAL ROW
15 GLUTE BRIDGES
5 STRICT PRESS @EMPTY BAR
5 PUSH PRESS @EMPTY BAR
5 BROAD JUMPS TAKE 2-3 MIN IN FRONT OF YOUR WORKING SETS TO GRADUALLY BUILD UP IN WEIGHT FOR THE PUSH PRESS, PUSH JERK & SPLIT JERK.




MAIN SESSION.


A1) PUSH PRESS
3x8 REPS WITH 3 SEC PAUSE OVERHEAD

A2) PUSH JERK
3x6 REPS WITH 3 SEC PAUSE IN THE CATCH

A3) SPLIT JERK
3x4 REPS WITH 3 SEC PAUSE IN THE CATCH

NOTES: WEEK ONE OF A THREE WEEK PROGRESSION. KEEP THE WEIGHTS LIGHT AND FOCUS ON PERFECT FORM. THE REPS WILL DECREASE OVER THE NEXT 2 WEEKS, KEEP TRACK OF YOUR NUMBERS.
B) METCON MADNESS

FROM 0:00' - 10:00 FOR TIME
30 RING MUSCLE UPS

*EVERY TIME YOU BREAK 5 BURPEES TO RINGS TC - 10 MIN

SCALING:
RX: AS ABOVE OR 20 MU
INTERMEDIATE: 20 REPS OF BAR MUSCLE UPS / JUMPING BAR MUSCLE UPS / STRICT RING PULL-UPS

REST 3 MINUTES
THEN FROM 13:00' - 21:00' 8 MINUTES
FOR MAX WEIGHT

1 ROUND OF
UNBROKEN 'DT'
12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH JERKS

NOTES: BUILD TO ONE UNBROKEN ROUND OF 'DT' - IF YOU DROP THE BAR, YOU HAVE TO START FROM THE BEGINNING. REST 5 MINUTES

THEN FROM 26:00' - X'

FOR TIME
150 WALLBALLS 20#/14#
75 HSPU

TC - 20 MIN

NOTES: PERFORM IN ANY ORDER, UNTIL YOU COMPLETE ALL THE REPS.




ACCESSORY.


STRONGMAN

IN TEAMS OF 2
I GO YOU GO

12 ROUNDS OF
5 SANDBAG/DBALL TO PLATFORM
50FT SANDBAG/DBAL CARRY
10-15 GHD SIT-UPS

150# // 100# - 67,5kg // 45kg

NOTES: IF YOU DON'T HAVE A PARTER FOR THIS ONE - REST & WORK 1:1 - IT'S 6 ROUNDS PER ATHLETE. GO FOR SANDBAG CLEANS OVER SHOULDER IF THERE IS NO PLATFORM. CURLS FOR THE GIRLS 4 SUPERSETS
15 SEATED DB FRONT RAISES
15 SEATED DB SIDE RAISES
16 SEATED DB CURLS & PRESSES




WORK CAPACITY.


MIXED MODALITIES

EVERY 11 MIN x 4 ROUNDS

RUN 800m +
ROUND 1: 1.000m/800m ROW
ROUND 2: 300 DU
ROUND 3: 60/40 CAL ASSAULT BIKE
ROUND 4: 60 BURPEES

NOTES: TIME CAP PER ROUND - 9 MIN





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