Programmering week 5

Monday 30 January

Warming-up

3 RFQ:

1 min machine
10 Cossack squats
5 inchworms

Weightlifting – Strict Press

Find your current 1RM Strict press

*Find a new 1RM in a 20 min window

Workout

5 RFT:

8 D-Ball weighted box step overs, pick load
16 Toes-to-bar
8 Burpee box jump overs 60/50cm

*Rest 30″ between rounds

*Time cap: 10 min

*The rest periods are getting shorter so try to put more focus on this.

Tuesday 31 January

Warming-up

5 min AMRAP for quality

5 Burpees to target
10 push-ups
15 Butterfly sit-ups

Workout

For time:

50 cal Row
21 Thrusters 50/35KG
9 Chest-to-bars
40 cal Row
15 thruster
15 Chest-to-bars
30 cal row
9 Thrusters
21 Chest to bars

*Time cap 14 min.

*Use the rowing part to prepare yourself for the Thrusters and chest-to-bars. In this part you want to go for it and go as fast as possible.

Accessories

4 RFQ:

20M Sandbag Bear hug walk, pick load
12 GHD back extensions
20M Heavy single DB overhead walk 10M L/R, pick load

Wednesday 1 February

Warming-up

3 RFT:

1 min machine
45 sec wall sit
10 kb swings

Conditioning

30 min machine at moderate pace for distance

Every 3 min: 10 wall balls shots + 5 burpees

Thursday 2 February

Warming-up

4 RFQ:

10 Barbell shoulder press
10 Barbell goodmorning
10 Back squats

Workout: Echo Press (Games 2022)

30/25 cal Echo bike
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
30/25 Echo Bike calories

Women: 2-in deficit

Men: 3.5-in deficit

*Time cap: 10 minutes (men), 12 minutes (women)

*In this handstand push-up athletes will start by walking up the wall and onto an elevated block. They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

Accessory

3 RFQ:

8/8 M Heavy DB single arm overhead lunges, pick load
25 M Farmer walks, pick load
5 Sandbag to shoulder

Friday 3 February

Warming-up

10 min EMOM (Alternating):

40 Double Unders
45” hollow rock

Buddy workout

For time:

Buy-in 1000M Run together
50 push jerks IGYG
50 front rack weighted lunges IGYG
50 Burpees over bar IGYG
Cash-out 1000M Run together

*RX 43/30 KG Barbell

Saturday 4 February

Warming-up

3 RFQ:

10 Shoulder presses (empty barbell)
10 front squats
10 good mornings
12 cal machine

Weightlifting – Clean

8 min EMOM

85%+ 1RM clean

Workout

Every 3 min on the min for 9 min

15 Burpees over Bar
3 Deadlifts at 3RM deadlift

Sunday 5 February

Warming-up

3 RFQ:

30″ handstand hold (or against the wall)
50 double unders
10 Strict toes to bar

Workout

5 rounds, each for time, of:

Round 1:

30 single DB ground-to-overhead 27.5/17.5 kg
15 Burpee box jump overs (Box facing) 60/45cm

Rest 1:00 min

Round 2:

25 single DB Ground-to-overhead 30/20KG
15 Burpee box jump overs (Box facing) 60/45cm

Rest 1:00 min

Round 3:

20 single DB Ground-to-overhead 32.5/22.5KG
15 Burpee box jump overs (Box facing) 60/45cm

Rest 1:00 min

Round 4:

15 single DB Ground-to-overhead 35/25KG
15 Burpee box jump overs (Box facing) 60/45cm

Rest 1:00 min

Round 5:

10 single DB Ground-to-overhead 37.5/27.5KG
15 Burpee box jump overs (Box facing) 60/45cm

*Time cap 19 min

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