
Athlete Program Sample Week
Remember this is only an example of what a week may look like, due to training cycles intensity and volume does vary. To get a true sense of the Program sign up for a month and see what good things happen!
Monday
PART A:
E90S for 15:00
1 Heaving Snatch Balance + 2 Overhead Squat @ AHAP
* Increase the weight each set – focus on the stability through the Heaving Snatch Balance – aim to finish as heavy as possible
* It is 10 total sets so don’t start too heavy….
PART B:
1 RFT
1000m Row
– Then –
50 – 40 – 30 – 20 – 10
GHD Sit Up
5 – 4 – 3 – 2 – 1
Peg Board
– Then –
500m Row
* So you will Row 1000m then complete 50 GHD Sit Up then 5 Pegborards, 40 GHDs then 4 Pegboard etc
PART C:
3 RFR
ME UB Double Under
0:30 Rest
ME UB Ring Dip
0:30 Rest
* If you trip before 20% of your ME UB Double Under then start again
* If you can not do more than 10 Ring Dip then Scale so you get at least 10 reps
Tuesday
PART A:
EMOM 10:00
1 Thruster @ 85% + 10m HS Walk
* Take the Thruster from a Rack – aim to sprint the HS Walk
* If you cannot HS Walk complete 3 Wall Walks
* HS Walk must be completed in 5m intervals. If you cannot complete 5m UB consistently do the Wall Walks
PART B:
– 21 – 18 – 15 – 12 – 9 – 6 – 3 –
C2B Pull Up
Front Squat @ 60/40kg
PART C:
E90S for 9:00
12 Double KB Hang Clean @ 2 x 24/16kg + ME UB Pinch Grip Plate Carry @ 15/10kg in remaining time
* Grip & KB efficiency work
PART D:
2:00 On 1:00 Off for 23:00
Max Distance Run
* If you have one available use an Assault Air Runner, otherwise do this outside
* The 1:00 Off is complete rest so if you are outside you can’t count any distance moved within that minute in your total distance
Wednesday
PART A:
Back Squat, rest 1:30
1 x 8 @ 70 – 75%
1 x 6 @ 75 – 80%
1 x 4 @ 80 – 85%
1 x 2 @ 85 – 90%
1 x 4 @ 82.5 – 87.5%
1 x 6 @ 77.5 – 82.5%
1 x 8 @ 72.5 – 77.5%
* Increase the weight for the second set of 4’s, 6’s and 8’s
* Adding an extra set of 8 at either end on last week – keep the loading the same – next week it will increase
PART B:
5 RFQ
4 Banded Hang Power Clean @ 60% (light band tension)
0:15 Rest
6 Broad Jump
0:15 Rest
100m Sprint
1:30 Rest
* Power circuit, do NOT TnG the cleans
* Small rest between each max effort broad jump
PART C:
10 RFT
10 Cal C2 Bike or Assault Bike
100m Sled Push @ empty (sprint
1:00 Rest
Thursday
PART A:
7 RFT
50m Freestyle @ 70 – 80%
50m Breast Stroke Recovery
50m Freestyle @ 80 – 90%
1:1 Rest
* Make sure your last 50m Freestyle is quicker than the first
PART B:
Feel free to conduct any extra skill work or activities that will not adversely affect tomorrow’s training
Friday
PART A:
10:00 To Establish
1 RM Strict Press
* If you’re feeling good go for a PB!
PART B:
‘Heavy Strict Diane’
– 21 – 15 – 9 –
Deadlift @ 125/85kg
Strict HSPU
* If you cannot Strict HSPU complete regular ‘Diane’ @ 100/70kg
PART C:
AMRAP 12:00
200m Row
4 DB Box Step Over @ 2x 25/17.5kg, add 4 reps each round
Saturday
PART A:
1 RFT
30 Squat Snatches @ 82.5%
– Every time you fail –
5 Bar Facing Burpee
* The Burpees must be completed immediately after failing
* The focus of this workout is not necessarily time but consistency
PART B:
EMOM 12:00
1 – 7 UB Ring OR Bar Muscle Up
* Gymnastics Skill
* If you cannot Ring Muscle Up complete 5 – 10 Hip to Ring Kip Swing + 5 – 10 Ring Dip
* If you cannot Bar Muscle Up complete 5 – 10 Kipping C2B Pull Up + 5 – 10 Ring Dip
* Scoring = your total completed Ring Muscle Up Reps
PART C:
1 RFT
60 Wall Ball @ 9/6kg
30 Cal Assault Bike
20 L Arm KB Hang Snatch @ 24/16kg
20 R Arm KB Hang Snatch @ 24/16kg
40 Wall Ball @ 9/6kg
20 Cal Assault Bike
15 L Arm KB Hang Snatch @ 24/16kg
15 R Arm KB Hang Snatch @ 24/16kg
20 Wall Ball @ 9/6kg
10 Cal Assault Bike
10 L Arm KB Hang Snatch @ 24/16kg
10 R Arm KB Hang Snatch @ 24/16kg
* Chipper!!