Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up

- Hip Flow & Hip Mobility

- Plyometrics 

b) Skill (20min);

- Technique Clean & Hang Clean 

- Technique Push Jerk & Split Jerk 

- Daily Max for Complex: Clean + Hang Clean + S2O

c) 10min AMRAP of:

1 Power Clean 80/45

1 Ring Dip

7/5 cal. Machine

– Add one rep to Power Cleans and Ring Dip until time expires. 

d) Accessory; 

- Hang Clean High Pull; 5x3 @light weight

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill - 6min EMOM of:

1st: 30 Single Unders 

2nd: 40 Single Unders

3rd: 50 Single Unders

4th: 60 Single Unders 

5th: 70 Single Unders 

6th: 80 Single Unders 

b) 16min EMOM Echo Bike of:

1st: 1min @70-65/65-60 RPM 

2nd: Rest 

c) TEST - For Time of: 

2000m Row

d) Accessory 

- 5min Cool Down 

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Barbell Yoga

- Plyometrics 

- Technique Power & Squat Snatch

b) Skill - 8min EMOM of:

1 Power Snatch + 1 Squat Snatch + OHS 50-30/30-15

c) PRE-OPEN 2026

20.2 20min AMRAP of:

4 Dual DB Thruster 22.5/15

6 T2B

24 Double Unders

d) Accessory:

- Calf Raises, 100 reps

• weightlifting
• metabolic
• gymnastics

a) Strength, Front Squat:

- 5min Hip Mobility 

- Sets 5-5-5-5-5-5 (6x E2MOM)

b) Skill - 10min; 

- Technique Hnag Power Clean

- Technique Push Press & Push Jerk

c) 4x 4min AMRAP, 2min Rest:

3 Hang Power Cleans*

6 S2O*

9 Burpees Over the Barbell

12 Pull Ups

*M: 40-50-60-70kg

*W: 25-30-35-40kg

d) Accessory - 3 Sets of: 

45 sec. Side Plank (R) 15 sec. Rest

45 sec. Side Plank (L) 15 sec. Rest

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY

a) Skill - 20min;

- Chin Up & Strict Pull Ups 

- Technique Rope Climb

- 8min EMOM, 2-1x RC

b) For Time of (20min TC):

50 Air Squat

15 Target Burpee

40 Reverse Lunges (80 total)

15 Target Burpee

30 Box Jumps 70/60

15 Target Burpee

20 Weighted Sit Ups 15/10

15 Target Burpee

10 Wall Walk

15 Target Burpee

c) Core;

- Barbell Roll Out, Acc 20 reps

• weightlifting
• metabolic
• gymnastics

a) 2 Rounds For Time:

30 Med Ball Cleans 9/6

15 Dual DB Push Press 22.5/15

15 Pull Ups

b) 2 Rounds For Time:

30 Wall Ball 9/6

15 Target Burpees

15 Pull Ups

c) 2 Rounds For Time:

30 Kettlebell Swings 20/12

15 Toes to Bar

15/15 1-Arm Kett. Snatch

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Back Squat;

- Sets 5-5-5-5-5-5 (6x E2MOM) 

c) Partner WOD - 14min AMRAP:

25 BJO 75/60

25 Power Snatches 40/25

25 OHS 40/25

25 Burpee over Buddy

25 cal. Bike (2nd Person - Barbell OH position)

d) Accessory; 

- Partner Metronoms; 3x10 each

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Barbell Yoga

- Plyo I.; 5x10 Broad Jump
- Plyo II.; 2min, every 15 sec. Vertical Jump 

- Technique HSqS & HSqC 

b) Hang Squat Snatch (10min): 

3-3-3-2-2-2-1-1-1RM 

c) Hang Squat Clean (10min): 

3-3-3-2-2-2-1-1-1RM 

d) Accessory I.;

- Low Hang Clean Pull, 6x3 @100 of Daily max 

e) Accessory II.;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill - TABATA Shuttle Run;

2-4-6-8-2-4-6-8m

b) 12min EMOM of:

1st: 12-10 Box Jump 

2nd: 10-8 Box Jump Over 

3rd: 8-6 Burpee Box Jump Over

c) For time:

50-40-30-20-10 Burpees to Plate

*500m Row after each set Burpee

d) Accessory; 

- Banded or Cable Trunk station, 4x 10+10

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

b) Strenght, Front Squat;

- Sets 5-5-5-5-5-5 (6x E2MOM) 

c) Skill II.;

- Ring Muscle Ups

- Modification Chest Ring Pull Up 

d) PRE-OPEN 2026

23.1 14min AMRAP of:

60 cal. Row

50 T2B

40 Wall Ball 9/6

30 Cleans 60/35

20 Ring Muscle Ups 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill; 

- Athletic (Jumping) ABC 

b) For time of: 

30-60-90-120-150 Single Unders 

*1min Rest after each Set 

c) 32min EMOM of (8x):

1st.: 15-12/12-8 cal. Row

2nd.: 15-12/12-8 cal. Bike 

3rd.: 50-20 Double Unders 

4th.: 30 sec. ME Shuttle Run 7.5m 

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strength - Squat Snatch;

- Technique Power Snatch & OHS 

- Deep Power & Squat Snatch 

- 20x every 30 sec. 1 Squat Snatch @moderate

c) 3 Rounds For Time:

500/450m Row

40 AbMat Sit Ups

30 alt. DB Snatch 22.5/15

d) Accessory:

- High Hang Snatch High Pull; 4x10 @empty

• weightlifting
• metabolic
• gymnastics

 MONDAY MONSTER MASH

a) 9min AMRAP of:

5 Hang Clean & Jerk 50/30
10 Front Squat 50/30
15 Pull Ups

b) 7min Time Cap of:

1RM Squat Clean

c) 5min AMRAP of:

ME Burpee double Jump over Bar 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation) 

b) Skill II. - 15min;

- Progression HS Walk

- HS Walk Sets (EMOM)

c) 6x Alternate Part A & B; 90 sec. On/ 90 sec. Off:

Part A

20 T2B

ME (m) Handstand walk

Part B

5 Short Rope Climb

ME (m) Handstand walk

d) Accessory - TABATA;

1st: Hollow Hold

2nd: Arch Hold

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat;

- 8RM - 4x4 @100 of 8RM

c) 5 Rounds For Time:

200m Row

6 Clean & Jerk 70/40 

d) Accessory: 

- TG Clean Pull; 4x6 @weight c)

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b1) Strenght I.;

Sumo DL, 5-5-5-5-5

b2) Strenght II.;

Sumo DL High Pull, 5-5-5-5-5 

c) "ANDI" - For Time of: 

100 Hang Power Snatches 30/20

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squat

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga

- Plyometrics 

- Technique Push Jerk

b) Strenght - Push Jerk;

- 3RM 

- 10min EMOM, 3x @80 of 3RM

c) PRE-OPEN 2026 22.3 For Time of (12min TC):

21 Pull Ups

42 Double Unders

21 Thrusters 40/25 

18 C2B Pull Ups

36 Double Unders

18 Thrusters 50/30

15 Bar Muscle Ups

30 Double Unders

15 Thrusters 60/35

d) Accessory:

- Acc 2min Dead Hang

• 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