WORKOUTS
Strength & Conditioning - Aerobic Capacity
23.03
Warm up & Mobility
--
2 rounds of:
2'min Row
5 L/5 R World's Greatest Stretches
10 L/10 R Scorpion Stretches
10 Squat to Stand (russian baby makers)
Specific Warm up
--
2 rounds of
10 L/10 R Single Leg Glute Bridges elevated to box
Gymnastics - Strength - Build Up -Technique
--
2rounds of:
•45" Handstand hold / Pike hold
2 rounds of:
•10 handstand push ups(on box)
Then:
For five minutes build up 50% of your Max 1 rep.
Then:
Deadlift 10-8-6-4-2
Increase weight in each round till your Max 2 reps
Workout
--
For time:
15 Row Calories
12 Row Calories
30 DB Hang Snatch
10 Row Calories
18 DB Hang Snatch
23.03
Aerobic Capacity
2 rounds of:
2'min Row
5 L/5 R World's Greatest Stretches
10 L/10 R Scorpion Stretches
10 Squat to Stand (russian baby makers)
10 Roll over to sit up 10 Prone swimmer
Row 5x500Rest 2 in between
Rest 4'min then:
Row 10x250mRest 1:30 in between
28.3
10 PVC Lift
10 Scap Push-up
10 Scap Pull-up
WARM UP
2rounds of:
Couch Stretch, L 30 secs/R 30 secs
Single Leg Glute Bridge Hold, L 30 secs/R 30 secs
20 Air Squats
BUILD UP
Back Squat 10-8-6-4-2, using heaviest weight per set
Russian Kettlebell Swing 10-10-10-10-10, using heaviest weight per set
Use the first 5 mins to establish your desired weight options.
-- then --
Complete as-
Every 3 mins for 15 mins do:
*Back Squats
10 Russian Kettlebell Swings, 24/16 kg+
*Set 1: 10 reps at 55% 1RM
*Set 2: 8 reps at 60% 1RM
*Set 3: 6 reps at 65% 1RM
*Set 4: 4 reps at 70% 1RM
*Set 5: 2 reps at 75% 1RM
For the kettlebell swings, the goal is to pick a weight you can complete the entire set unbroken and to potentially build in weight each set. The focus is on developing the posterior chain under fatigue from the back squats.
ACCESSORY
4 rounds of:
Hollow Hold, 30 secs
30 Russian Twists,10 kg
Hollow Hold, 30 secs
Rest 1 min between rounds.
WORKOUT
For 2 rounds:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
8 Hang Power Cleans, 115/75 lbs
-- Rest 1:30 --
AMRAP in 3 mins of:
12 Box Jumps, 24/20 in
8 Push Jerks, 115/75 lbs
Rest 1:30 between each round.
9/6 kg
52/35 kg
29.3
Warm Up - Mobility
1 round 1min each:
Pnf shoulder internal rotation L+R
Wrist mobility L+RBanded Front Rack Stretch,
Total 11min
Specific Warm Up
2rounds of:
10 Barbell Good Mornings, 20/15 kg
10 Cossack Squats or Side Lunges
Weightlifting
Use the first 5 mins to build up to your starting percentage for the working sets.
-- then --
Starting at 50% 1RM of your weaker movement and increasing each round, going no higher than 70%
1x
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk ----> pick load
Every 1:30 for 7:30.
FOCUS: on a smooth bar path and trying to really focus on keeping each rep nice and close to the body
WORKOUT
For 4 rounds:
In 1:30, for max reps:
80 Double Unders or 40 sec DU attempts or 160 Single Unders then:max reps in remaining time 2x Dumbbell Power Snatches, 10kg+-2.5)
-- Rest 30 secs --
In 1:30, for max reps:
then: max reps in remaining time Toes-to-bars or Vups
--Rest 30sec--
Cool Down
5-7 min foam roller
31.3
WARM UP- MOBILITY
2 rounds 1' each exercise
Russian baby makers (squat to stand)
WARM UP
3 rounds
Side Plank Hold, L 20 secs/R 20 secs
Dumbbell Seated Overhead Hold, 30 secs
10 Dumbbell Romanian Deadlifts(light weights)
10 arch rock
10 hollow rock
BUILD UP
Use the first 5 mins to build up to your starting percentage for the working sets on Deadlifts
Sets 1-4 to be done with a X1 3 3 tempo (Xplode off floor, 1 sec pause at lockout, 3 sec controlled lower, 3 sec hold at the floor). Sets 5-6 touch and go
Deadlift 1x5 at 50% 1RM
Deadlift 1x5 at 50% 1RM
Deadlift 1x4 at 55% 1RM
Deadlift 1x4 at 55% 1RM
Deadlift 1x5 at 60% 1RM
Deadlift 1x5 at 60% 1RM
ACCESSORY
3x
30 secs ON / 30 secs OFF
Handstand Push-ups OR Pike Push ups
-- Rest 1 min --
-- Rest 1 min --
WORKOUT
35 Pull-ups or Trx Rows or Bent over Row
25 Pull-ups or Trx Rows or Bent over Row
15 Pull-ups or Trx Rows or Bent over Row
5 Pull-ups or Trx Rows or Bent over Row
Time cap: 15 mins
COOL DOWN
5-7min Foam Roller
12.4
Warm-up
3 rounds (every next round pick up load or intensity):
Row, 1 min (30 secs easy/20 secs moderate/10 secs hard) or other Monostructural movement
Banded Front Rack Stretch, L 30 secs/R 30 secs
10 Single Dumbbell Goblet Squats
10 L/10 R Single Arm Dumbbell Strict Press
Wall Run 30"
Build Up
Use the first 5 mins to build up to your starting percentage for the working sets.
8 rounds of
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
pick load till your 60% of Split Jerk
Accessory
3 rounds of:
10 DB Bent over row
10R/10L Single Arm Lat Pull Downs
Workout
Every 2:30 mins for 20 mins, alternating between A & B:
A - Row 300 m + 22 step ups
B - Row 300 m + 10 Power Cleans, 60/40 kg
Limited Equipment
Every 2:30 mins for 20 mins, alternating between A &B:
A - Run, 300 m + 12 Kettlebell Sumo Deadlift High-pulls, 24/16 kg
B - Run, 300 m + 12 Dumbbell Power Cleans, 20/15 kg ]
Bodyweight Variation
Every 2:30 mins for 20 mins, alternating between A & B:
A - Run, 300 m + 50 step ups
B - Run, 300 m + 15 Broad Jumps
26.4
Warm Up - Mobility
1'L/1'R PNF Shoulder External Rotation
1'L/1'R Full Side Stretch
1'L/1'R PNF Shoulder Internal Rotation
1'L/1'R The Knight to Hamstring Stretch
Specific Warm Up
8min
10 Barbell Romanian Deadlifts, 20/15 kg
10 Barbell Strict Press, 20/15 kg
Row, 1 min (30 secs easy/20 secs moderate/10 secs hard)
Weightlifting
Use the first 5 mins to build up to your starting percentage for the working sets(to your 80%)
3 Power Clean & Push Jerks, (pick load)
Every 1:30 for 12 mins.
or At-Home option:
Perform in 8'min
2-4-6-8-10-12-14....
Workout
A) 21-15-9 ± 25/30kg
then:
B) 12-9-6 ± 35/40kg
• Row Calories or Bike or ASS bike or Run (see my Aerobic Capacity Converter)
• Dual Dumbbell Front Rack Lunges
Limited Equipment
Dual Dumbbell Front Rack Lunges
Bodyweight Variation
Cool down 5min
27.4
Warm Up - Mobility
1'L/1'R PNF Shoulder External Rotation
1'L/1'R The Shoemaker
1'L/1'R Shoulder Stretch
1'L/1'R Samson Stretch
Specific Warm Up
8min
1' min easy Assault Bike or BikeErg or Row or Run
10 L/10 R Single Arm Seated Dumbbell Strict Press
Weightlifting
Use the first 5 mins to build up to your starting percentage for the working sets(to your 80%)
Strict Press 1x8 at 65% 1RM
Strict Press 1x8 at 70% 1RM
Strict Press 1x6 at 80% 1RM
Strict Press 1x6 at 85% 1RM
Every 2:30 for 10 mins.
or At-Home option:
Perform in 10'min
2-4-6-8-10-12-14....
Accessory Work
Complete as many rounds as possible in 10 mins of:
10 Banded Upper-Back Pull Downs
10 Dumbbell Tricep Extensions, pick load
10R/10L One Leg Squats
20R/20L Calf Raises
Workout
For 4 cycles:
AMRAP in 3 mins of:
8 Dumbbell Shoulder-to-Overheads
12/9 Assault Bike Calories or any other machine (see my Aerobic Capacity Converter)
Rest 1:30 between each cycle.
Limited Equipment
Bodyweight Variation
For 4 rounds:
AMRAP in 3 mins of:
8 Handstand Push-ups or Pike Push Ups
Run, 100 m or (see my Aerobic Capacity Converter)
Rest 1:30 between each round.
Cool down 5min
28.4
Warm Up - Mobility
1'L/1'R PNF Shoulder External Rotation
1'L/1'R The Shoemaker
1'L/1'R Shoulder Stretch
1'L/1'R Samson Stretch
Specific Warm Up
8min
1' min easy Assault Bike or BikeErg or Row or Run
10 L/10 R Single Arm Seated Dumbbell Strict Press
Weightlifting
Use the first 5 mins to build up to your starting percentage for the working sets(to your 80%)
Strict Press 1x8 at 65% 1RM
Strict Press 1x8 at 70% 1RM
Strict Press 1x6 at 80% 1RM
Strict Press 1x6 at 85% 1RM
Every 2:30 for 10 mins.
or At-Home option:
Perform in 10'min
2-4-6-8-10-12-14....
Accessory Work
Complete as many rounds as possible in 10 mins of:
10 Banded Upper-Back Pull Downs
10 Dumbbell Tricep Extensions, pick load
10R/10L One Leg Squats
20R/20L Calf Raises
Workout
For 4 cycles:
AMRAP in 3 mins of:
8 Dumbbell Shoulder-to-Overheads
12/9 Assault Bike Calories or any other machine (see my Aerobic Capacity Converter)
Rest 1:30 between each cycle.
Limited Equipment
Bodyweight Variation
For 4 rounds:
AMRAP in 3 mins of:
8 Handstand Push-ups or Pike Push Ups
Run, 100 m or (see my Aerobic Capacity Converter)
Rest 1:30 between each round.
Cool down 5min
1.22/09.09
Warm Up - Mobility
10 Inchworms
10 Hollow Rocks
then for 5min hamstring and wrist mobility
Specific Warm Up
3 rounds of:
8/8 unilateral band lateral raise
8 Band tricep extensions (pulling upward)
Gymnastics
4 rounds for quality of:
8 Tall Kneeling Dumbbell Press, pick load
Gymnastics Conditioning
For 6min AMRAP of:
Accessory Work
3 Rounds of:
12-15 Bent over Row DB
12-15 DB Goodmornings
rest as needed and perform 50 Banded Hummer Curls
Workout
Complete as many rounds as possible in 16 min AMRAP16':
Row, 500 m
50 Dumbbell Deadlifts
50 Bear Hug Lunge (use a heavy option 25/10-15kg)
Cool down 5min
Aerobic Capacity
Bike* easy 4 min
then:
5x5'min
as 3'min damper 9/10(standing), 2'min damper 2 (80+rpm)
*Same values on a Rower
Easy Bike 3'min
2.22/10.19
Warm Up - Mobility
1min each
Specific Warm Up
2 rounds
All banded
10 Single Leg Glute Bridges R/L
10 Squats
Accessory Work
2 Rounds
10 Plate Front Raise (moderate)
10 DB Box Step-Ups (moderate) (each side)
10 Bottom-Up Single Arm Standing KB Press (moderate) (each side)
15 Seated Dumbbell Calf Raise (moderate)
Workout
3 Sets:
10 Calorie Bike
20 Wall Ball
10 Calorie Bike
20 Wall Ball
10 Calorie Bike
-rest 1:1 in b/t sets-
Cool down 5min
Aerobic Capacity
Warm Up
Bike or go to Converter for Run/Row/EchoBike/Skierg/JumpRope
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Main
90sec at 70%
1min easy
75sec at 60%
60sec at 80%
1min easy
45sec at 60%
30sec at 80%
1min easy
15sec at 60%
REST 2min btw sets
Total time 28:45
Training Director
Nicos Chyssafis
Founder, Training Director OAKA37
NATIONAL ACADEMY OF SPORTS MEDICINE.AZ
CF-L2, CF-Kids, CF-Masters, CPT, CGT, CIC, WLPT
M: +30 6973011000
Nicos is the founder and TD of OAKA37 & TrainSmart® (a programme offering tailor made fitness training solutions for companies.) He is also owned the CrossTraining club ‘OAKABOX’’ and the affiliate box Boulevard CrossFit.
Nowadays is managing and owning the Strength & Conditioning Fitness club ‘OAKA37’ based in the Olympic Athletic Centre of Athens ‘O.A.K.A’.
As a former athlete and passionate about fitness he has extensive experience in coaching and wellness programmes. Since 2006 Nicos is an official athlete of Greek weightlifting club of Chalandri. He is a graduate in the area of computer systems of the national school of Athens, Greece (2000), and undergraduate student of European culture studies in Hellenic Open University.
He holds a Diploma in Sports Medicine NASM AZ., is a CrossFit Level 2 Trainer (ANSI) & CrossFit Kids & Masters Trainer, official CrossFit Judge, Certified Personal trainer and indoor cycling, Spinning® instructor, CPT, CIC, CGT, WLPT. He is founder of the fitness program CyBox® which combines indoor cycling with Boxing.
He is member of the national boxing and Weightlifting Federation. Currently working as a head coach in Olympic Sports Center and managing many training clubs and companies in Athens.