Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill I. - 15min EMOM of:

1st: Echo Bike @fast

2nd: 20 Walking Lunges

3rd: Rest 

b) Skill II. (10-5min);

- Technique Squat Pistols 

c) 11min AMRAP of:

20/25 cal. Machine

30 Squat Pistols

20/25 cal. Machine

60 Box Step Up 60/50

d) Accessory:

- Cool Down 

- Leg Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Back Squat;

- 8RM - 4x4 @100 of 8RM 

c) "BARBARA ANN" - 5 Rounds For Time of:

20 HSPU/ HRPU

30 Deadlift 60/35

40 Sit Ups

50 Double Unders

3min Rest

d) Accessory;

- Acc Hip Extension; 100 reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

21 Wall Ball 9/6

15 Pull Ups

9 Deadlifts 100/55

b) 7min AMRAP of:

75 Double Unders

15 V-Ups

5m Handstand Walk

c) For time:

20m R-Arm Kett. OH Lunge

50/40 cal. Echo Bike

20m L-Arm Kett. OH Lunge 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat;

- 6RM 

- 5x3 @100 of 6RM

c) "Strict ELIZABETH" - For Time of:

21-15-9 Squat Clean 60/35

21-15-9 Strict Ring Dips 

d) Accessory:

- Wide Stance Good Morning; 

3x20 @empty Barbell

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.; 

- 5min Anima Flow 

b) Skill II. 

- Ring MU (15min);

- Ring Support Hold (Top position)

- Ring Support Hold (Bottom position) 

- Transition

- Jumping Ring Muscle Ups from Ground, Sets

c) TABATA Something Else:

1st TABATA: ME Strict Pull Up

2min Rest

2nd TABATA: ME Push Up

2min Rest 3rd TABATA: ME AbMat Sit Ups

2min Rest

4th TABATA: ME Air Squat

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength 

- Plyometrics 

- Technique Hang Squat Clean 

b) Strenght;

- 3RM Hang Squat Clean 

- 8min EMOM, 2x @90 of 3RM 

- Hang Clean Pull; 4x4 @90

c) 15min AMRAP with a Partner:

60 cal. Echo Bike

80 Hang C&J 40/25

20 Wall Walks

d) Accessory:

- AB Metronoms; 4x 20

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up

- Barbell Yoga

b) Strongman - 5 Sets of;

15m Sandbag Carry @heavy 

10/8 cal. Echo Bike @sprint 

5 Slamball over Shoulder 30/20 

2-1min Rest

c) PRE-OPEN 2026

24.2 20min AMRAP of:

300m Row

10 Deadlift 85/55

50 Double Unders

d) Accessory:

- Chinesse Plank; Acc 3min

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Back Squat;

- 6RM 

- 5x3 @100 of 6RM 

c) 2 Rounds For Time:

50 alt. DB Snatch 22.5/15

50 Wall Ball 9/6 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6x 45 sec. On/ 45 sec. Off;

Row @increasing pace 

b) Gymnastics - 10min:

- Technique BMU from Ground 

- Technique BMU from Box 

- Technique BMU from Hang 

c) 8min AMRAP of:

50 Jump Rope CrossOver

8 Bar Muscle Ups

- 2min Rest

d) 8min AMRAP of:

50 Double Unders

8 Strict HSPU

e) Accessory;

- Weighted Calf Raises; 

Acc 100 reps with @empty Barbell BTN

• weightlifting
• metabolic
• gymnastics

 MONDAY MONSTER MASH 

a) 8min EMOM of:

5-6-7-8-… Cluster 50/30

5-6-7-8-… Chin Up

b) 5 Rounds For Time of:

11/9 cal. Row

11 BJO 60/50

c) For Time of:

21-15-9 Hang Power Snatch 30/20

21-15-9 cal. Echo Bike

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

 a) Skill; 

- Athletic ABC

- Double Unders practise

b) For time of (7min TC): 

10-20-30-40-50 Unbroken Double Unders 

c) 32min E4MOM of (2x):

1st.: 60-48/48-32 cal. Row 

2nd.: 60-48/48-32 cal. Bike 

3rd.: 200-80 Double Unders 

4th.: 120 sec. ME Shuttle Run 7.5m

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat;

- 4RM - 6x2 @100 of 4RM

c) "JACKIE" - For Time of:

1000m Row 

50 Thruster 20/15 

30 Pull Ups

d) Accessory

- 1-Arm Ring Row; Acc 25+25

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.; 

- 5min General Warm Up 

- 5min Animal Flow 

- 3min Wrist mobility

b) Skill II. - For Quality of:

9-8-7-...-1 Strict HSPU from Box

1-2-3-...-9 Chin Ups 

c) 20min AMRAP of:

12 Dual DB Reverse Lunges

6 Burpee Box Jump Over

2 Short Rope Climb

1min Rest

d) Accessory - TABATA;

1st: Reverse Sit Ups

2nd: Superman Hold

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga

- Plyometrics

- Technique Power Snatch 

- Technique Clean & Jerk

b) Strenght - 13min EMOM of:

1-6min: 3 Power Snatch @heavy

7th: Rest (increasing weight) 

8-13min: 3 C&J @heavy

c) PRE-OPEN 2026

20.1 10 Rounds For Time of (15min TC):

8 Ground to Overhead 40/25

10 Bar Facing Burpees 

d) Accessory:

- Dual DB Biceps Curls; 18-16-14-12 @AHAFA

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 8 Sets for ME reps of:

00:00-00:10 ME cal. Echo

00:10-00:30 Rest

00:30-00:40 ME Double Unders

00:40-01:00 Rest 

b) Skill I. - 12min EMOM of;
 

1st: 6 Burpee over Barrier 120/100

2nd: 12 Slamball Clean 30/20 

c) For Time of:

21-18-15 DB´s Thruster 22.5/15

400-400-400m Row d) Accessory;

- Banded Triceps Extensions; 4x20

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Back Squat;

- 4RM

- 6x2 @100 of 4RM 

c) 4 Rounds For Time:

25 alt. DB C&J 22.5/15

25 Wall Ball 9/6

d) Accessory:

- Stretch