WEEKLY PROGRAM

31/08 - 04/09/26

MONDAY

A) Warm-Up

2 Rounds

45 sec Easy Bike / Row

8 Alternating World’s Greatest Stretch

10 Glute Bridges

8 Air Squats

8 Scap Push-Ups

20 sec Front Plank

C) Strength

Back Squat

Every 2:00 × 5 Sets

5 reps @60%

5 reps @65%

5 reps @70%

4 reps @72.5%

4 reps @72.5–75%

Target: RPE 6–7.

D) Accessory

3 Sets

10 DB Romanian Deadlifts

8 Dead Bugs / side

20 sec Copenhagen Plank / side

Rest: 60 sec between sets.

E) WOD

AMRAP × 10 min

10 R.Swings 24/16 kg

10 Box Step-Ups

30 DU / 75 SU

TUESDAY

A) Warm-Up

2 Rounds

45 sec Easy Row / Bike

10 Band Pull-Aparts

8 Half-Kneeling Single-Arm Band Rows / side

6 Slow Push-Ups

20 sec Hollow Hold

C) Strength / Accessory

4 Sets — Not For Time

B1. Strict Pull-Ups

6–8 reps

B2. DB Bench Press

8–10 reps

B3. Banded Face Pull

12–15 reps

Rest: 75–90 sec after each round.

D) Conditioning

Every 4:00 × 5 Rounds

10/8 Cal Row or Bike

10 Alternating DB Hang Power Snatch (17.5/12.5 kg)

8 Push-Ups

Rest remaining time.

WEDNESDAY

A) Warm-Up

2 Rounds

45 sec Easy Cardio

8 Samson Lunges

8 Inchworms

10 BW Squats

5 Broad Jumps

C) Clean Technique Complex

Every 90 sec × 5 Sets

2 Clean Pulls

2 Hang Power Cleans

2 Front Squats

Start around 40–45%.

Finish around 55–65% if technique is excellent.

D) Power Clean

Every 2:00 × 5 Sets

3 Power Cleans @60–70%

E) WOD

4 Rounds For Time

8 Power Cleans 40/30 kg

8 Burpees

12 Sit-Ups

Time Cap: 11 min

THURSDAY

A) Warm-Up

2 Rounds

45 sec Easy Bike / Row

8 Thread-the-Needle / side

8 Wall Slides

10 Band Pull-Aparts

8 Pike Shoulder Taps / side

C) Handstand Skill

Every : 2min x 6set

Option A — Advanced

20–30 sec Wall-Facing Handstand Hold

5–8 Wall Shoulder Taps / side

Option B — Intermediate

20 sec Wall Hold

5 Weight Shifts / side

Option C — Beginner

20–30 sec Box Handstand Hold

6 Box Shoulder Taps / side

Rest as required.

D) WOD

AMRAP × 16 min

10/8 Cal Row or Bike

12 Goblet Squats 24/16 kg

8 Kipping - Butterfly Pull-Ups / 10 Ring Rows

30 m Farmer Carry

FRIDAY

A) Warm-Up

2 Rounds

45 sec Cardio

8 Alternating Cossack Squats

10 Seated DB Good Mornings

20 Single Unders

B) Strength

Deadlift

Every 2:00 × 5 sets

5 reps @ 55–65%

Keep RPE around 6–7.

D) WOD

AMRAP × 12 min

6 Hang Power Cleans 40/30 kg

8 Push Press

10 Toes-to-Bar

30 DU / 75 SU