Programmering week 4 – Eindhoven Gym

Monday 23 January

Warming-up

3RFQ:

12 KB Swings
10 KB Cossack squats
10 KB Front squats

*light weight

Workout

3 RFT:

40/30 cal SkiErg
25 Heavy Wallball 12/9KG
5 Squat Cleans (increase the weight every round with 10 KG)

* Start at 70/45 kg

*1:30 Rest between rounds

Accessories

4 rounds of:

8L/R Bulgarian split squats, pick load
60″ Sandbag Bear hug hold, 90/65Kg
20 M Max weight KB overhead walk

Tuesday 24 January

Warming-up

5 Min AMRAP for quality

6x 10 M shuttle sprints
20 Lateral line hops
20 Forward/Back Line hops
10 Jump squats

Conditioning – active recovery

30 min machine for distance

Every 6 min:

400 M Run

Wednesday 25 January

Warming-up

5 min AMRAP for quality of:

6 L/R light weighted KB strict press
30″ DB KB heavy Front rack hold
D-ball bear hug walks 20 M, pick load

Strength

30 seated shoulder presses at 80% 1RM

*in as few sets as possible

*Rest 1 min between sets

*This is our retest from 8 weeks ago, so use the same load.

Workout

For time:

50 Double Unders
21 Thrusters 42/30 KG
15 Bar muscle ups
50 Double unders
15 Thrusters 52/40 KG
9 Bar muscle ups
50 Double unders
9 Thrusters 62/50KG
6 Bar Muscle ups

Time Cap: 12 min

Scaling options:

50 Double Unders –> 100 Single Unders

Thrusters –> adjust weight

BMU –> burpee (jumping) pull up

Thursday 26 January

Warming-up

3 RFQ:

8 L/R single leg glute bridge
20 banded good mornings
45″ hollow hold

Strength

10 min EMOM

20 Kettlebell Swings, pick load (Heavy)

*If you fail a round, the workout is over

Workout

16 min AMRAP

12 Heavy DB Ground to Overhead, pick load
21 Toes-to-bar
12 Burpees to target

*Try to find the best pace as fast as possible and go for open intensity. The DB you pick needs to be heavy, but you want to go for unbroken sets.

You can also pick a heavy KB – this will make it different because it’s tricky on top and you can use both arms.

Friday 27 January

Warming-up

3 RFQ:

8 Single arm KB Strict press (bottoms up)
10 KB Single leg RDL, light load
10 KB Goblet squats

Gymnastic work

12 min EMOM

Alternating, so each movement is done 4 times

3 Climbing Wall Walks
12 Pistols
15 Box Jumps

Buddy workout

For time:

30 Front sqauts 30/20KG (P1)
10 M Handstand Walk (P2)
30 Front sqauts 30/20KG (P2)
10 M Handstand Walk (P1)

into…

4x 10 M Walking front rack lunges 22.5/15KG (P1)
10 M Handstand Walk (P2)
4x 10 M Walking front rack lunges 22.5/15KG (P2)
10 M Handstand Walk (P1)

into…

30 pistols (P1)
10 M Handstand Walk (P2)
30 pistols (P2)
10 M Handstand Walk (P1)

* SC handstand walk to 3 Wall Walks

* P1 = person 1 – P2 = Person 2

* Work at the same time, but you only can go further when you both finish with your set.

*Time cap 20 min

Saturday 28 January

Warming-up

3 RFQ:

10 Russian KB Swings
8 Double KB push press
10 Back extensions

Weightlifting – Snatch

8 min EMOM

1 Snatch, pick load

*85%+ Go For heavy singles but no misses

Workout

3 RFT:

30 M Overhead walking lunges
25 kipping handstand push ups
30 Single DB Snatches
25 M Handstand walk

*Play this smart! Think carefully about how you approach this workout. Your shoulders will have a hard time, so your handstand walks may feel different than usual. So be smart where you take your breaks.

*RX 1x 22.5-15KG

*Time cap 15 min

Sunday 29 January

Warming-up

2 Rounds:

400M Run
10 Double KB Shoulders to overhead
10 Double KB Overhead Walk
10 Front Rack Weighted Squats

*Use lightweighted KB

Workout

AMRAP 9 min

7 D-ball Squats 50/35KG
20 M D-ball Bear hug walks
30 Double Unders

Accessories

4 RFQ:

8 strict ring dips
8 DB shoulder presses, pick load
15 banded overhead tricep extension

*Rest as needed between rounds