160 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM x 14:
1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
2) HS walk > HS shoulder tap - 15

2.Strength
Every 2 minutes for 7 lifts:
Clean and Jerk

3.Metcon
6 x 3 min on / 1 min off:
A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
Reps: 45 + 47 + 48 = 7 rounds
HR: 171/185

4.Strength accessory
A. 4 x 8 strict pull ups

B. 3 sets:
10+10 seated DB press - 10 kg
8+8 bicep curls - 10 kg
12 side lateral raises - 10 lbs

C. 3 sets:
20 DHDSU to parallel
20 GHD hip extensions

110 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 25 (singles)

2.Handstand push up capacity
4 rounds @ 85% effort:
20 Cal row
Max set of Kipping HSPU
- Rest 90 s. between sets
- Reps: 10, 9, 7, 7

3.Back squat
6x5 @ RPE 7-8
- Rest as needed

4.Accessory
A. 3 sets:
8+8 Single leg RDL - 30 kg
20 Hollow rock

B. 3 sets: - not done
10 KB Jefferson's curls
6-10 Hanging scapula rotations

AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 95 min
Upper body strength x 1
Squat -

Gymnastics
MU - 50
BMU -
BFLY - 50
BCTB - 40
HSW -

Recovery
Sleep 4/7
Avg. 22:55
Avg. 8 h 00 min
Avg. 2760 kcal/day

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

Strength & conditioning
Metcon x 2
Aer x 2 - 80 min
BB x 2
Squat - 2500 kg

Gymnastics
MU - 55
BMU -
BFLY - 80
BCTB - 75
HSW -

Recovery
Sleep 2/7
Avg. 22:55
Avg. 7 h 35 min
Avg. 2830 kcal/day

Rest day

60 min massage

150 min
Warm up for 15 min

1.MU
- Drills
- MU 12x1

2.BCTB
- Bfly x 35
- BCTB x 30 (singles)

3.Front squat
- 6x3 @ RPE 7-8
- Warm up sets: 35 45 55 kg

4.Metcon
5 sets, faster each round:
12 Power clean - 35 kg
8 Bar facing burpees
12 Power clean
- Rest 90 s. between sets
- Times: 2.10, 2.04, 2.03, 2.01, 1.50

5.Good morning
- 5x5 @ RPE 8
- 35 40 40 40 40 kg

AM: 40 min
PK2-VK1
2 min run/1 min walk
HR 143/174
6.5 km, 6.12 km/km

PM: 125 min
Warm up for 15 min

1.MU
- Drills
- MU 4 x 1
- MU 11 x 2
- MU x 26

2.WL
A. Lifting warm up: Snatch balance + Overhead squat
- 3x2+2 @ medium weight
- 25 30 35 kg

B. Snatch from ground
- 7x1 @ 50 kg

3.Strength
4 sets:
12 DB Fly 15 lbs
15 DB Lateral raises 10 lbs

120 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM12:
1) Kipping HSPU - 7
2) Toes to bar - 10

2.Strength
Every 2 minutes for 7 lifts:
1 Snatch

3.Metcon
6 x 2 min on/1 min off:
A) 10 Thrusters 30 kg + 30 Double unders
Reps: 80 + 70 + 60
Total reps: 5 rnds + 10 thrusters

B) 7 Power snatches 30 kg + 6 Burpees over the bar
Reps: 21 + 21 + 20
Total reps: 4 rnds + 7 snatches + 3 burpees

4.Core
Tabata

65 min

1.Aerobic work
For 50 min: 2 min run/1 min walk
7.75 km, 6.34 min/km
HR 134/164

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed
2-3 min/side of Pigeon stretch
- Rest as needed
2 min of Forward fold