Benchmark: “Elizabeth”
21-15-9 reps for time
Cleans
Ring dips

3 rounds
20s ON 1min OFF
1) Parallette L-sit
2) Supine Hold in GHD

Row 100m for time.

Rest day, total workouts of the week 12 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 3 - 130 min
Upper body strength x
Squat - 1445 kg

Gymnastics
MU - 45
BMU - 20
BFLY - 125
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:45
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2930

AM: 30 min
90 s. run/60 s. walk
4.25 km, 7.10 min/km
HR 123/160

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20 (singles)

2.Back squat
5x75 % - 67.5
4x80 % - 70
4x85 % - 72.5
3x87-90 % - 75
5x70 % - 62.5
New set every 2 min

3.Supersets
- Not done

4.Metcon
3x5 min on, 3 min off:
10 Chest to bar > 10 pull ups
20 OHS 30 kg barbell > 25 kg
30 cal Row
40 DU
Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 8x2

2.Conditioning
For 60 min:
10 min bike - avg. 2.35/1000 m
10 min row - avg. 2.30/500 m

Rest day

135 min
Warm up for 20 min

1.BMU
- BMU 10x2

2.Clean & Jerk complex
A. 4 x every 90 s.
3 TNG clean
x 70-75 %
- 50 50 52.5 52.5 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 65-70 %
- 42.5 45 45 45 kg

3.Metcon
4 rounds for time:
7 Deadlift 50 kg - 35 kg
7 Hang power clean
7 Front squat
1000 m Bike erg
Time: 12.57

4.Core
3 rounds of 30 s. work, 30 s. rest:
1. V-ups
2. Side plank hold, R
3. Side plank hold, L

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Gymnastics capacity
10 rounds for time:
1 Rope climb
7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
15 Air squat
Time: 11.23

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8:
1. x reps Kipping ring dip - 5
2. Easy bike

B. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s between rounds

AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151

PM: 130 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25

2.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg

3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kg

B. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar