WEEKLY PROGRAM

05-09/10/26

MONDAY

A) Warm-Up

2 Rounds

60 sec Cardio of Choice

8 Cossack Squats

8 Glute Bridge Marches / side

20sec Wall Sit

B) Strength

Front Squat

Every 2:00 × 5 sets

2 reps:

Starting weight from 80% and adding in each set 2,5%

C) Accessory

3 Sets

8 Front-Foot Elevated Split Squats / leg

12 Feet elevated DB Glutebridge

20sec Dead Bug Iso Hold + 5 reps / side

Rest: 60 sec

D) WOD

Every 2:30min x 5set

10 Wall Balls

8 Box Jump-Overs

8 Alt DB Snatches 22.5/15 kg

20 DU / 50 SU

TUESDAY

A) Warm-Up

2 Rounds

60 sec Easy Cardio

8 Ring Rows

8 Scap Push-Ups

10 Banded Face Pulls

B) Strength

4 Sets

B1. (Weighted) Strict Pull-Up 5–6 reps

B2. DB Incline Bench Press 8 reps

B3. Bent-Over DB Reverse Fly 10–12 reps

B4. Half-Kneeling SA Arnold Press 8reps / side

Rest 90 sec.

C) WOD

12-minute clock

Athletes must accumulate:

40/30 Cal Bike/Row

40 Alt Goblet Reverse Lunges 22.5/15 kg

30 Dual KB Deadlifts 2×24/16 kg

30 V-Ups

Every 3 minutes, stop wherever you are and perform:

20sec Farmer Hold — heavy

WEDNESDAY

A) Warm-Up

2 Rounds

8 Alt Lateral Lunges

8 PVC Good Mornings

6 Inchworms

5 Vertical Jumps

B) Snatch Skill

Every 90 sec × 4 sets

1 Snatch Pull

1 Hang Power Snatch

1 Overhead Squat

Build from approximately 50 → 65%.

C) Power Snatch

Every 90 sec × 4 sets

2 reps:

Starting weight from 65% and adding in each set 2,5%

Reset between reps.

D) WOD

AMRAP × 10min

12 Alternating Lateral Box Step-Overs

12 KB Swings 24/16 kg

8 Burpees

THURSDAY

A) Warm-Up

2 Rounds

10 Tall kneeling Band Straight-Arm Pulldowns

8 Hollow Rocks

8 Scap Pull-Ups

20sec Arch Hold

B) Gymnastics Skill

Every 2:00 × 5 sets

Advanced

6–8 Toes-to-Bar

4–5 Controlled Beat Swings

Intermediate

6–8 Hanging Knees2chest

5 Beat Swings

Beginner

8 Hanging Knee Raises

10 sec Active Hang

C) WOD

Every 3:30min × 4 rounds

10/8 Cal Bike or Row

40 m Dual KB Farmer Carry

15 Air Squats

5 Broad Jumps

Rest for the remaining time.

FRIDAY

A) Warm-Up

2 Rounds

60 sec Easy Cardio

8 Hip Airplanes / side

8 SL Glute Bridges / side

10 Seated Good Mornings

B) Strength

Deadlift

Every 2:00 × 5 sets

2 reps:

Starting weight from 80% and adding in each set 2,5%

C) Accessory

3 Sets

10 Barbell Hip Thrusts

10 Chainsaw DB Rows / side

20 sec Copenhagen Plank / side

Rest 60 sec.

D) WOD

21-15-9

DB Hang Clean alternating, total reps — 22.5/15 kg

Hand-Release Push-Ups

After each round:

6 × 8 m Shuttle Runs

Then after the 9-rep round:

Buy-Out:

50 DU / 125 SU

Time Cap: 12 min