WEEKLY PROGRAM
12-16/10/26
MONDAY
A) Warm-Up
2 Rounds:
40 sec Single Unders
8 Squat-to-Stand
8 Banded Lateral Steps
6 BW Squats (2 sec pause at bottom)
B) Strength
Back Squat
Every 2:00 × 4 sets
5 reps @ 55–70% RPE 7 (2sec eccentric)
C) Accessory
2 Sets
10-12/side Dual DB Poliquin Step up
20sec Side Plank / side
Rest: 45sec.
D) WOD
AMRAP x 10min
30 DU / 60 SU
10 HRPU
12 Plate weighted Turkish Sit-Ups
TUESDAY
A) Warm-Up
2 Rounds:
40 sec Cardio Of Choice
8 Thoracic Rotations / side
10 Band Pull-Aparts
6 Light DB Strict Press
B) Strength
Strict Press
Every 2:00 × 4 sets
6 reps RPE 6
C) Accessory
2 Sets
10 Bent-Over Dual DB Rows
10 Prone Bench Y-Raises
Rest: 60 sec.
D) WOD
EMOM x 12min
0-1min: 40sec Row / Bike
1-2min: 40sec Alternating Box Step-Overs
2-3min: 40sec Alternating Heel Taps from Dead-Bug Position
WEDNESDAY
A) Warm-Up
2 Rounds:
6 Empty-Bar Clean-Grip RDL
5 Empty-Bar Muscle Cleans
5 Empty-Bar Front Squats — 2 sec pause
B) Strength
Power Clean
Every 90 sec × 6 sets
2 reps @ 50–60% Clean 1RM — RPE 5–6
D) WOD
Every 3:00min × 4 Rounds
8 Burpees
14 Alternating Goblet Reverse Lunges 16/12 kg
8 Kipping / Butterfly pull ups
THURSDAY
A) Warm-Up
2 Rounds:
8 Wrist Rocks
6 Quadruped Thoracic Rotations / side
8 Scapular Push-Ups
20sec Pike Hold
C) Handstand Practice
Every 90 sec × 4 sets
- Advanced: 25–30sec Wall-Facing Hold
- Intermediate: 15–20sec Wall-Facing Hold
- Beginner: 20sec Box Pike Hold ή Elevated Plank
D) WOD
Every 5:00 × 5 Rounds
45sec Row / Bike
40m SA Front Rack KB Carry (R)
6 SA Front Rack Squats (R)
40m SA Front Rack KB Carry (L)
6 SA Front Rack Squats (L)
FRIDAY
A) Warm-Up
2 Rounds:
8 Wall Hip-Hinge Taps
6 Hamstring Walkouts
10 Standing Calf Raises
6 Seated Good Mornings
B) Strength
Deadlift
Every 2:30 × 3 sets
4 reps @ 55–60% — RPE 6
C) Accessory
2 Sets
20sec SL Glutebridge Hold / side
15sec/side Star Plank
Rest: 45–60 sec.
D) WOD
For Time
3 Rounds:
12 Wall Balls
8 BB Push Press 35/25 kg
20 Plate Russian Twists 5-10 kg
Time Cap 10min
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