WEEKLY PROGRAM

21-25/09/26

MONDAY

A) Warm-Up

2 Rounds

60sec Cardio of Choice

8 Alt. Lateral Lunges

10 Banded Monster Walks

8 Tempo Air Squats — 3 sec down

8 SL Glute Bridges / side

B) Strength

Front Squat

Every 2:00 × 5 sets

4reps Starting weight from 70% and adding in each set 2,5%

Target RPE: 7–8

C) Accessory

3 Sets

16 Dual DB Walking Lunges

10 SL DB RDL / leg

10 Dead Bugs / side

Rest: 60sec.

D) WOD

“Rep Drop”

Every 3:00 × 4 rounds

Round 1

14 Med Ball Cleans

14 HRPU

40 DU / 100 SU

Round 2

12 Med Ball Cleans

12 HRPU

40 DU / 100 SU

Round 3

10 Med Ball Cleans

10 HRPU

40 DU / 100 SU

Round 4

8 Med Ball Cleans

8 HRPU

40 DU / 100 SU

Rest remaining time.

TUESDAY

A) Warm-Up

2 Rounds

60sec Easy Cardio

10 Banded External Rotations

10 BW Side plank powell raises

8 Prone Shoulder raises I-Y-T

B) Strength

4 Sets

B1. Half-Kneeling Single-Arm DB Strict Press

8 / side

B2. Tempo Ring Row 8–10 reps @ 30x1 sec

B3. DB Floor Press 10 reps

B4. Hammer Curl 10–12 reps

Rest 90 sec.

Target RPE 7–8.

C) WOD

“3-Speed Intervals”

3 Blocks × 5 min

Rest 60sec between blocks

Within each 5-minute block:

Minute 0–2min

8/6 Cal Bike/Row

8 Alternating DB Front Rack Reverse Lunges 1 DB 22.5/15 kg

Minute 2–4min

6 DB Burpee 2×15/10 kg

10 V-ups

Minute 4–5min

Max calories Bike/Row

WEDNESDAY

A) Warm-Up

2 Rounds

60sec Cardio

8 Inchworm + Push-Up

8 Cossack Squats

5 Vertical Jumps

B) Snatch Complex

Every 90 sec × 4 sets

1 Snatch Pull

1 Hang Power Snatch

1 Power Snatch

Build from approximately 50 → 65%.

D) Power Snatch

Every 90 sec × 4 sets

2 Power Snatches @ 60–70%

Reset between repetitions.

E) WOD

“Middle-Out Chipper”

50 DU / 125 SU

12 Box Step-Ups

10 Burpees

20 Weighted Med-Ball Sit-Ups

10 Burpees

12 Box Step-Ups

50 DU / 125 SU

Cap: 10 min

Then:

Rest exactly 1 minute

Then:

90sec max Bike/Row Cal

THURSDAY

A) Warm-Up

2 Rounds

60sec Easy Bike / Row

8reps Thread-the-Needle / side

8/side Reverse Shoulder Wall Cirles

8reps Pike Shoulder Taps / side

20sec Downward Dog

B) Handstand Skill

Every 2:00 × 5 sets

Advanced

3–5 Wall Walk-In + Controlled Toe Pulls

10–20 sec freestanding balance attempts

Intermediate

20 sec Wall-Facing Handstand

6–8 alternating shoulder taps

Beginner

20–30 sec Box Handstand Hold

6 Box Shoulder Taps / side

C) Engine:

18-minute continuous clock

Complete:

40/30 total Cal Bike/Row

100m Dual KB Farmer Carry

60 Goblet Squats 24/16 kg

50 BW Sit-Ups

FRIDAY

A) Warm-Up

2 Rounds

60sec Easy Cardio

6 Hip Airplanes / side

10 Banded Glutebridge

10 Seated Good Mornings

8 Plank Walk-Outs

B) Strength

Deadlift

Every 2:00 × 5 sets

4reps Starting weight from 70% and adding in each set 2,5%

Target RPE: 7–8

C) Accessory

3 Sets

10reps Barbell Hip Thrusts

8reps/side Chainsaw DB Rows

20sec Copenhagen Plank / side

Rest: 60sec.

D) WOD

“Choose the Order”

4 rounds — each round starts every 3:30

Athlete must complete all three:

10 Burpees Over DB

12 Alternating DB Hang Clean 22.5/15 kg

10 x 8m Shuttle Spints

Rule:

You cannot use the same order twice in a row.

Rest remainder of 3:30.