WEEKLY PROGRAM

14-18/09/26

MONDAY

A) Warm-Up

2 Rounds

60sec Row / Bike

10 Banded Lateral Steps / side

10 Glute Bridges

6 Squat Jumps

20sec Front Plank

B) Strength

Front Squat

Every 2:00 × 5 sets

Set 1: 5 reps @ 67.5%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 72.5%

Set 4: 5 reps @ 72.5%

Set 5: 5 reps @ 75%

C) Accessory

3 Sets

8 SA DB Split Squats / leg (Rear foot on plate)

10 DB Romanian Deadlifts

20 sec Pall of Hold / side

Rest: 60–75 sec.

D) WOD

Every 3:00 × 4 rounds

12 Wall Balls

10 Box Jump-Overs

8 Alt DB Snatches 22.5/15 kg

30 DU / 80 SU

Rest for the remainder of the 3:00.

TUESDAY

A) Warm-Up

2 Rounds

60sec Easy Bike / Row

10 Band Pull-Aparts

8 Half-Kneeling Single-Arm Band Rows / side

8 Push-Ups

8 Light DB Strict Press

B) Strength

4 Sets

B1. Strict Pull-Ups 6–8 reps

B2. DB Bench Press 8 reps

B3. Single-Arm DB Row 10 reps / side

B4. Banded Face Pull 12–15 reps

Rest: 90 sec after each round.

Target: RPE 7–8.

C) WOD

15-minute continuous piece

DB Push Press 2 × 15/10 kg:

2-4-6-8-10-8-6-4-2

After every set:

8 Dual DB Front Rack Reverse Lunges

8/6 Cal Bike or Row

WEDNESDAY

A) Warm-Up

2 Rounds

60sec Cardio

8 Inchworms

10 BW Squats

8 Good Mornings

5 Broad Jumps

C) Clean Complex

Every 90 sec × 4 Sets

1 Clean Pull

1 Power Clean

1 Hang Power Clean

1 Front Squat

Start around 50%.

Build toward approximately 65–70%

D) Every 90sec × 4 Sets

2 Power Cleans @ 70–77.5%

E) WOD

Part 1

Chipper

40 DU / 100 SU

20 Wall Balls

15 Burpees

25 MedBall weighted Sit ups

15 Burpees

20 Wall Balls

40 DU / 100 SU

Time Cap: 10 min

Then immediately:

2-minute max calories Bike / Row

THURSDAY

A) Warm-Up

2 Rounds

60sec Row / Bike

8 Cat-Cow

10 Band Straight-Arm Pulldowns

8 Scap Pull-Ups

8 Hollow Rocks

B) Toes2Bar Skill

Every 2:00 × 5 Sets

Advanced

5–8 Toes-to-Bar

5 Controlled Beat Swings

Intermediate

5–8 Knee Raises

5–6 Beat Swings

Beginner

8 Hanging Knee Raises

10 sec Active Hang

C) WOD

Every 4:00min x 4set

During each 4-minute block:

10/8 Cal Row or Bike

40 m Dual KB Farmer Carry

12 Goblet Squats 24/16 kg

Maximum quality HRPU in remaining time

Rest 1:00 between rounds.

FRIDAY

A) Warm-Up

2 Rounds

60sec Easy Cardio

8 SL RDL Reach / side

10 Seated Good Mornings

8 Alt Cossack Squats

8 Plank Shoulder Taps / side

B) Strength

Deadlift

Every 2:00 × 5 Sets

5 reps @ 65%

5 reps @ 67.5%

5 reps @ 70%

5 reps @ 72.5%

5 reps @ 72.5–75%

Target RPE: 7–7.5.

C) Accessory

3 Sets

10 SL DB Glute Bridges / side

12 Banded Pull-Throughs

20sec Side Plank / side

Rest: 60 sec.

D) WOD

4 rounds, each starting every 3:00min

Round 1

16 Kipping/ Butterfly Pull ups

12 Box Step-Overs

40 DU / 100 SU

Round 2

14 Kipping/Butterfly Pull ups

10 Box Step-Overs

40 DU / 100 SU

Round 3

12 Kipping/Butterfly Pull ups

8 Box Step-Overs

40 DU / 100 SU

Round 4

10 Kipping/Butterfly Pull ups

6 Box Step-Overs

40 DU / 100 SU

Rest whatever remains inside each 3min window.