Monday

Session 1

Tempo Back squats

10 sets
5 back squat@2302 tempo immediately followed ( 15'' sec transition ) by max rep squat
clean@61/43kg in 1' min
• rest 3/5 min between sets

Goal – Work on leg strength ( squat strength ) and on lactic treshold. The tempo on the squats and
the volume/intensity on that 1' min window of squat cleans will play with your lactic treshold and
push it yet a little bit forward ( in terms of tolerance and capacity ). This training design allows to
have very heavy squat stimulus without going too heavy on the weights. That will help to preserve
your body!

Accessory work
4 super sets
10 bench press ( unbroken )
10 strict c2b/pull up
10 inverted Db flys ( unbroken )
10 double Db bicep curl ( one on each hand ) - focus on full contraction and extension ( full range
of motion )

Goal – Some bodybuilding stimulus ( classic push/pull combination ). Trying to make chest triceps
back and shoulders as strong and solid as possible.

Session 2

Amrap 3'
9 thrusters@84/61kg + max cal Ab in the remaining time
rest 2'
Amrap 3'
15 thrusters@70/47kg + max cal ski erg
rest 2'
Amrap 3'
21 thrusters@61/40kg + max cal row

Goal – Intensity! Three intense and very short amraps. All of them star with a strength portion
( heavy thrusters ) that will decrease in weigth and increase in volume on each amrap. Go unbroken
on the thrusters and crazy on the burpees. It will hurt, push hard when it's hurting for the desired
results!

3 Rft
10m front rack yoke carry ( heavy )
15m handstand walk
20m sandbag bear hug carry@80/50kg
10 sandbag over the yoke@80/50
Goal – Some strogman work ( keep working on strength ) mixed with some high skill gymnastics
( so your brain won't focus only on the strength stimulus ).

Sprint
12 snatch@55/35kg
1 legless rope climb
9 snatch@61/43kg
2 legless rope climb
6 snatch@70/52kg
3 legless rope climb

Goal – Intensity! Go as hard as possible and make it hurt. The amount of pain is proportional to
your effort and so are the results. Go unbroken on the snatches ( power ) and focus on fast
transitions – don't let yourself think too much while you like at the barbell or the rope, just go for it!

Tuesday

Session 1

Tempo press
1. Strict press
6x 4@3333 tempo ( 3''sec going up ; 3'' sec on top ; 3'' sec going down : 3'' sec on front rack )
2. Strict press
4x 6 ( no tempo )
3. Push press
4x 4@0323 ( fast going up ; 3'' sec on top ; 2'' sec going down ; 3'' sec on front rack )
4. Push press
4x 2 ( no tempo )

Goal – Another piece to keep building strength. This time pushing stimulus with the different
presses. Tempo work to really elevate the efficiency of the piece mixing it up with regular presses
too.

Accessory work
5 sets each for time ( unbroken ) every 3' min
2 power clean
2 push pres
2 clean
2 jerk

Goal – Work on barbell cycling with long and relatively heavy unbroken complexes. Simulus on
grip endurance also. Choose a challenging weigth that allows you to maintain proper form and
technique.

For time
21 t2b
21 box jump
15 t2b
15 box jump
9 t2b
9 box jump

Goal – A fast workout where the goal is to go unbroken ( or almost ) in the t2b as you have the box
jump in between that allow you to recover the grip before the next set of t2b. Some plyometric
stimulus mixed in as well.

Session 2

Amrap 15'
12 double Db ohs@22,5/15kg
9 Db snatch@30/22,5kg
6 Db box step over@30/22,5kg ( regionals style )

Goal – Work on capacity and on strategy. This type of workouts are very important for you to learn
about selecting an ideal pace to attack a workout. Strategy is important. So while warming up you
need to have a plan ( for example – go unbroken on the box step overs or go for singles with a good
rhythm on the Db snatches, whatever it may be ) and a back up plan ( brake the box step overs in
two if thins aren't going well ). Also define the pace before and maybe leave some gas in the tank
for those final 60'' sec ( always usefull in competition ).

Accessory work
Accumulate 5' min Kb L-sit hold
• each brake 100 double unders

Goal – Core work mixed with doube under work on that magic 100 number ( try to go unbroken on
each set of double unders ). Consistency on double unders is a great fitness weapon and this number
should represent no problem for you in any circumstances.

Sprint
15 / 12 / 9
strict pull ups
strict deficit hspu

Goal – A sprint with strict gymnastic movements. This will test muscular endurance and there's
nowhere to hide. Be smart about it and attack it hard. Don't get near failure too early because once
both movements are gone it takes time for them to come back.

Wednesday

Session 1

Front squat
Slowly build up to a 8 rep max
• No weightlifting shoes ; no belt ; no knee sleeves allowed

Goal – Keep working on squat strength. This time a 8 rep max test but with a catch. You're not
allowed to use belt/weightlifting shoes and so on....Many times you have front squats mixed with
other movements that can't be done with lifters so you need to train for those ocasions-
Row
3k row
• every 2' min 5 muscle ups ( ring )
• Start on the muscle ups

Goal – Work capacity on the rower. Go for a fast pace n the rower and slow down just a bit 15'' sec
before the 2' min mark so you can go directly to the rings without loosing too much time on those
transitions ( unbroken on the muscle ups ). This will be mentaly demanding as well. Be strong in
your head because your brain is your best weapon!

Accessory work
Bench press
5x 5@3223 tempo ( 3'' sec going down ; 2'' sec down ; 2'' sec going up ; 3'' sec on top )

Goal – Some bench press work to keep that strength stimulus going.

Session 2

5 Rft
6 ohs@61/43kg
4 free standing hspu
2 strict muscle up
rest 3' min
4 Rft
8 clean@70/52kg
6 ring hspu
4 muscle up
rest 2' min
3 Rft
10 deadlift@102/70kg
8 strict hspu
6 bar muscle up

Goal – A big workout divided in three different ones. Some classic Crossfit work with emphasis on
hspu's and muscle ups. A very high skill gymnastics workout ( it's a tendency in this sport as we saw
on this year's regionals with the crazy handstand walk ). Just keep moving all the time and really
focus to be able to do all this complex movements. These hspu variations will be part of many
competitions in the future ( some already use them ) so we need to incorporate them on our
program.

Sprint
400m run
30 cal row

Goal – Fast and furious. Simple and brutal! Go as hard as possible!

Thursday
Swim
Warm up
250m building up intensity

Emom 15'
50m swim

Goal – Intensity! You should be able to complete this.

For time
200m swim
25 burpees
25 push ups
150m swim
20 burpees
20 push ups
100m swim
15 burpees
15push ups

Goal -Some swimming work mixed with bodyweight movements. Something we do often and is
more Crossfit related. It's an important stimulus and it carrys over a lot to the gym workouts.

4 sets
50m backstroke legs only + 25m freestyle sprint
rest 1'30 between sets

Goal – Some technical work so you can become more versatile in the water.

For time
400m swim

Goal – Good test to see where you're at right now in a mid distance ( kind of fast pace swim ). Goos
to compare with future performances on this distance.

Cool down
Underwater work
5x 40'' sec underwater breath hold
1' min rest between sets

Goal – Some underwater work with breath holding intervals to increase breathing ability.

Friday

Session 1

Deadlift
1. 5x3@6840 tempo ( 6'' sec going up ; 8'' sec on top ; 4'' sec going down ; 0'' sec on the
bottom – tng )
2.
5 rep max
Goal – Keep going with the deadlift cycle we've been doing since the beginning of the program. It
must be already paying off. By now you sould be a bit stronger on your deadlift. Still a few more
weeks to go on this one.

Accessory work

Emom 12'
Even: triple unders
Odd: pegboard ascents
* if you don't have a pegboard do legless rope climbs

Goal – Work on some different high skill movements that we see more and more on competitions.
They are in an emom to add some intensity.

Amrap 7'
10 Db hang c&j@25/17,5kg ( 5 each arm )
15 ghd sit ups
30 double unders

Goal – Intensity and pace control. A short workout where choosing the pace is important. Don't go
crazy or you'll burn out too soon. Go for a hard and uncomfortable pace and stick with it. If possible
go faster on that last minute or so.

Session 2

4 Rft
20 wall ball@14/9kg
20 power snatch@35/25kg
10 bar facing burpees

Goal – Work capacity. Four rounds of really hard work. Just keep moving and making short brakes.
Go for long sets on each movement and try to keep transitions as fast as possible.

Accessory work
1. 10x2 snatch drop - light weight – technical work – focus on speed while maintaning proper
form and technique
2. 10x2 squat jerk – focus on speed under the bar while maintaining proper form and technique
3. Tabata t2b

Goal – Some technical positional work overhead. Finishing with a t2b tabata.

Sprint
1 mile run ( 1600 meters )

Goal – Run hard for one mile. Just go go go and embrace the burn.

Saturday

Session 1
Run intervals
4x400m sprint ( with a vest )
3' min rest between sets
rest 5' min
3x200m ( with a D-ball@50/30kg )
2' min rest between sets
rest 5' min
3x100m ( with a sadbag@60/40kg )
1'30'' min rest between sets

Goal – Work on some run intervals but carrying some extra weight while doing it. This is a great
stimulus that develops capacity and fitness a lot!

Accessory work

1. 8 max sets of handstand hold

2. 15' min obstacle course handstand walk practice - Build a bumper stair up and down
obstacle course
Goal – Practice handstand holds and walks. We've seen in this year's regionals how important this
is. We had already seen it on Invitational. So we see a tendency here.

Session 2

Build up to a 1 rep max

1. snatch
2. c&j

Goal – Test your snatch and c&j at the end of a grueling week and some previous hard training on
session 1. Let's just see where things are right now. This weekwas not programed in order to Pr on
these 2 movements, not at all, so don't be suprised ifyou don't Pr. But if you do...That's amazing! Go
with all you have!