WEEKLY PROGRAM

28/09-02/10/26

MONDAY

A) Warm-Up

2 Rounds

60 sec Cardio of Choice

8 Reverse Lunges + Rotation / side

10 Banded Lateral Walks / side

30sec Pank Hold

B) Strength

Front Squat

Every 2:00min × 5 sets

3 reps each set:

Starting weight from 75% and adding in each set 2,5%

C) Accessory

3 Sets

10 Heel-Elevated Goblet Squats

10 DB Hamstring Walkouts

8reps/side Side Plank with rotation

Rest: 60 sec

D) WOD

Every 3:00min x 5set

12 Wall Balls

15 R. Swings 24/16 kg

30 DU / 75 SU

Rest whatever remains.

TUESDAY

A) Warm-Up

2 Rounds

60 sec Easy Cardio

12 Band Pull-Aparts

8 Half-Kneeling SA DB Press / side

10 Seated DB Ext. Rotations

B) Strength

4 Sets

B1. SA DB Bench Press 8reps / side

B2. Supinated Ring Row 10reps @ 30x1

B3. Tall-Kneeling Dual DB Strict Press 8reps

B4. Zottman Curls 6-8 reps

Rest: 90sec

C) WOD

EMOM × 15min

0-1min: 10/8 Cal Bike or Row

1-2min: 10 Goblet Reverse Lunges 22.5/15 kg

2-3min: 10 Dual KB Deadlifts 2×24/16 kg + 8 V-Ups

WEDNESDAY

A) Warm-Up

2 Rounds

6 Inchworms

8 Cossack Squats

10 Good Mornings ( empty bar )

6 Vertical Jumps

B) Clean Skill

Every 90 sec × 4 sets

1 Clean Pull

1 Power Clean

1 Front Squat

1 Push Jerk

Build approximately 50–70%.

C) Power Clean

Every 90 sec × 4 sets

2 reps

Starting weight from 75% and adding in each set 2,5%

Reset between reps.

D) AMRAP x 10 min

8 Box Jump-Overs

10 Weighted Plate Sit-Ups

12 Plate Ground-to-Overhead 15/10 kg

THURSDAY

A) Warm-Up

2 Rounds

30sec Bear Crawl Hold

6 Seated Pike Leg Lifts (R+L=1)

8 Tall-Kneeling Band Lat Pulldowns

20sec Suitcase Hold / side

B) Gymnastics Skill

Every 2:00min × 5 sets

Advanced

3–5 Chest-to-Bar Pull-Ups

5 controlled beat swings

Intermediate

5–7 Kipping Pull-Ups

5 beat swings

Beginner

6–8 Banded Strict Pull-Ups

10sec Active Hang

C) WOD

18-minute clock

Complete:

50/40 Cal Bike/Row

120m Farmer Carry

60 BW Squats

40 Sit-Ups

20 Broad Jumps

FRIDAY

A) Warm-Up

2 Rounds

60 sec Easy Cardio

8 Hip Airplanes / side

8 Bird Dogs / side

10 Banded Glute Bridges

8 SL RDL Reach / side

B) Strength

Deadlift

Every 2:00 × 5 sets

3 reps

Starting weight from 75% and adding in each set 2,5%

C) Accessory 3 Sets

10 Barbell Hip Thrusts

10 Chest-Supported DB Rows

20sec Copenhagen Plank / side

Rest: 60 sec

D) WOD

AMRAP x 10min ladder

2 Alt DB Hang Snatches

4 Box Step-Ups

6 Shuttle Runs

Then:

4 / 6 / 8

6 / 8 / 10

8 / 10 / 12

and continue adding 2 reps each round.