Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill I. - TABATA

1st: Jump Rope 

2nd: Down Up

b) Skill II. - 5 Sets Echo Bike of:

60sec. @moderate

30sec. @fast

20sec. @sprint

10sec. @hard 2min Rest

c) Hero "The Ghost" - 23min EMOM of:

1min of Rowing (for calories)

1min of Burpees

1min of Double Unders

1min Rest

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill - 5 Sets Not for Time of:

1 Round "DT" with empty Barbell

5 Burpee Facing Box Jump Over 

1min Rest

b) Strength;

- Technique & Sets Sumo Deadlift High Pull

c) 7 Rounds For Time:

7 SDHP 40/25

7 Push Press 40/25

7 Step over Box 60/50

14 cal. Row/ Bike

d) Accessory; 

- Seated Good Morning; 3x12 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I.

a) Skill; 

- 400m Run @easy 

- 15min Athletic ABC + Agility

b) 15min E3MOM of:

Rx: 400m Run @fast

Ad: 300m Run @fast

Sc: 200m Run @fast 

c) For Time of:

100/80 cal. Machine 1000m Run

100/80 cal. Machine

d) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Core Strength 

b) Strength - Hip Trust; 

- Technique Hip Thrust 

- 5RM Hip Thrust

- 3x5 @80 of your 5RM

c) „Brian“ – 3 Rounds for Time of:

5 Rope Climb

25 Back Squat 80/45 

d) Accessory:

- BTN Barbell, Calf Raises; 4x20 @light

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 8min AMRAP of:

30 DB Hang PC 22.5/15

20 V-Ups

10 Step over Box with DB

b) For Time of (8min TC):

10-9-8-7-...-1 Hang Sq. Snatch 40/25

10-9-8-7-...-1 C2B Pull Ups

c) 8min EMOM of:

1st: ME (m) Heavy Kett. Farmer's Carry

2nd: Rest

3rd: ME Double Unders

4th: Rest

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - 12min EMOM;

1st: 8m Suitcase W. Lunges 

2nd: 8m Fr. Rack W. Lunges 

b) Skill; 

- Technique Ring Muscle Ups 

c) For Time of:

30 Ring Muscle Ups 

d) Accessory - TABATA:

1st: Plank to High Plank to Plank 

2nd: Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill - For quality;

10-8-6-4-2 Reps @empty barbell:

- Sumo Stance Good Morning

- Jefferson Curl 

b) Strength - Sumo Deadlift:

- 10-5-3-1-3-5-10 reps *1 rep = Heavy!

c) For Time of:

30 Power Clean 60/35

800m Run

30 Power Clean 60/35 

d) Accessory: 

- Cool Down (Row/ Bike)

• weightlifting
• metabolic
• gymnastics

a) Skill - 6min EMOM, 20 sec. On/ 40 sec. Off;

- ME Box Jump Over 

b) Strength;

1RM Paused Back Squat 

c) 13min AMRAP of:

11 Front Squat @BW

22 Burpee Over Rower

33 cal. Row

• weightlifting
• metabolic
• gymnastics

a) Skill - 6min EMOM, 20 sec. On/ 40 sec. Off;

- ME Box Jump Over 

b) Strength;

1RM Paused Back Squat 

c) 13min AMRAP of:

11 Front Squat @BW

22 Burpee Over Rower

33 cal. Row

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Plyometrics; 

- 5min 

b) Skill I. - 10min;

- Technique with empty Barbell 

- Shoulder Press, Push Press & Push Jerk 

c) 20min Time Cap of: 

Shoulder press 1-1-1-1-1RM

Push press 3-3-3-3-3RM

Push jerk 5-5-5-5-5RM

d) Skill II. ;

- Technique Split Jerk (Split walk, Split Jump, Split Jerk) 

- 6min EMOM of: 

1st: 6x R-Arm DB Split Jerk

2nd: 6x L-Arm DB Split Jerk

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min Shoulder & Wrist mobility

- 5min practise Headstand & Handstand 

- 10min practise HS Walk

b) 5x 1min On/ 2min Off:

10/7 cal. Echo Bike

ME (m) HS Walk

c) For Time of:

800-600-400m Run

40-30-20 Straight Leg Sit Ups

d) Accessory:

- Core Strength

• weightlifting
• metabolic
• gymnastics

 a) Strength I., Paused Front Squat:

- 8min EMOM, 2x @60

b) Strength II., Cyclist Squat:

- 3x20 @light weight

c) 6x E3MOM of:

10 Pull Ups

15 Kett. Swing 24/16

20 Box Jump 60/50 

d) Accessory;

- Acc 2min Dead Hang

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) Skill - 20min EMOM of;

- 1-10min;

1st: 12/9 cal. Row

2nd: 60 Single Jump Rope

- 11-20min;

1st: 12/9 cal. Echo Bike

2nd: 30 Double Unders

b) For Time of:

1500m Row

150 Double Unders

1500m Run

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength I., Paused Back Squat:

- 8min EMOM, 2x @60 of your 1RM 

b) Strength II., Wide stance Back Squat:

- 4x10 @30-25 of your 1RM 

c) 9min AMRAP of:

3-6-9-12-15-… Burpee BJO

3-6-9-12-15-… Deadlift 100/65 

d) Accessory - 5min EMOM of: 

- 30 sec. Pinch Grip 10/5

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow

b) Skill II.;

- 5min Technique Walking Lunges

- 12min EMOM of: 

1st: Suitcase 6m (R) + 6m (L) 

2nd: Front Rack 6m (R) + 6m (L) 

3rd: Overhead 6m (R) + 6m (L) 

c) „JT“ For Time of:

21-15-9 HSPU

21-15-9 Ring Dips

21-15-9 Push Ups

d) Accessory - TABATA:

1st: Side High Plank (R) 

2nd: Side High Plank (L)

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- 5min Barbell Yoga 

- 6min EMOM:

6 Shoulder Press @empty Barbell + 30 Jump Rope

b) Strenght, 6 Sets For Quality;

1 Shoulder Press + 2 Push Press + 3 Push Jerk, 

1min Rest - Go Heavy

c) 8x E3MOM of:

250/200m Row

5 Clean & Jerk 70/40

d) Accessory: 

- 12-10-8-6 Dual DB Shoulder Press @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Hip mobilty & Hip Circle 

b) Strength - 5 sets of;

- 10 Box Back Squat @7-8 RPE + 5 Broad Jump, 

1min Rest

c) Skill II.;

- Technique Squat Snatch 

d) 3 Rounds For Time of:

48 Double Unders

19 T2B

2 Squat Snatch 70/45

400m Run

e) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Plyometrics & Barbell Yoga;

- 5min Practise 

b) Skill I.;

- 15min Technique Split Jerk 

- 1RM Split Jerk (7min TC)

c) Skill II.;

- 5min Technique BTN Snatch Grip Split Jerk 

- 1RM BTN Snatch Grip Split Jerk (7min TC)

d) Accessory:

- Jerk Dip & Drive; 5x3 @105 of your 1RM Split Jerk

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min EMOM of:

1st: 1+1 Heavy Turkish G.U.

2nd: 100m Row @hard

b) 8min AMRAP of:

100m Run

1-2-3-… Deadlifts 120/75

c) For time of:

9-15-21 Snatch 30/20

9-15-21 cal. Echo Bike

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Jumping ABC

b) 5min AMRAP of; 

Rx: 5-10-15-... unbroken DU

Ad: 5-10-15-... unbroken SU

c) Skill - 10min EMOM, 30 sec. On/ 30 sec. Off;

1st: ME cal. Row 

2nd: ME V-Ups 

d) For Time:

24-23-22 cal. Row

4-3-2 Rope Climb

e) Accessory;

-550m Run @Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Skill - Running,  

- 3x 400m Run, 1min Rest 

- 3min Rest 

- 3x 400m Run, 1min Rest 

b) Rowing - 3 Rounds of (25min Time Cap):

600m @moderate 

1min Rest

400m @fast 

30sec. Rest 

200m @sprint 

2min Rest

c) Accessory:

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

a) Strength, 1+1/2 Front Squat;

- 6x4 1+1/2 Front Squat + 4 Box Jump 60/50, 

1min Rest

b) Skill;

- Technique Thruster

- Technique Cluster

c) 18min Time Cap of:

9-15-21 Pull Ups

9-15-21 Thruster 40/25

In Remaining time 1RM Thruster 

d) Accessory:

- 5x2 Clean Pull @100 1RM Thruster

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up

- Athletic ABC 

b) Skill II. - Echo Bike - 12min EMOM of; 

- 0-4min @fast, 

30 sec. On/ 30sec. Off 

- 5-8min @sprint,

20 sec. On/ 40sec. Off 

- 9-12min @hard, 

10 sec. On/ 50sec. Off 

c) For Time of:

Buy in 1km Run

Then 5 Rounds of:

24 Kettlebell Swing 20/12

12 Target Burpee

d) Accessory - TABATA:

- Static Core

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - 15min For Quality;

3 Weighted Pull Ups 9/6/4

5 Strict Pull Ups

7 Kipping Pull Ups

3 Strict HSPU

5 HRPU

7 Push Ups

b) Skill - 7min AMRAP of:

1 Legless Rope Climb

20 sec. Free Handstand

c) 7 Rounds For Time of:

2x5m HS Walk

20 Step Over Box 60/50

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

- Plyometrics

- Technique Power Snatch 

- Technique Squat Snatch

b) Skill II. - 8min EMOM;

1st: 5x TnG Power Snatch*

2nd: 5x TnG Squat Snatch* 

*@light weight 

c) 2 Rounds For Time of:

100 Double Unders

50 Kett. Swing 20/12

100m (2x50m) DB´s Farmer Carry 22.5/15 

d) Accessory: 

- Kettlebell Jefferson Curls; 

Acc 15-10 Reps