Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) Row Erg - 3 Rounds of:

300m @hard pace 

500m @recovery pace 

200m @hard pace 

2min Rest

b) Echo Bike - 3 Rounds of:

2min @moderate pace 

1min @recovery pace 

2min @moderate pace 

1min Rest

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Technique Fr. Rack Lunges

- Technique Overhead Lunges

b) Strength - 12min EMOM of:

1st: 8m 1-Arm DB Fr. Rack Lunges (R) 

2nd: 8m 1-Arm DB Fr. Rack Lunges (L) 

3rd: 8m 1-Arm DB Overhead Lunges (R) 

4th: 8m 1-Arm DB Overhead Lunges (L)

c) For time:

80/65 cal. Row

70 V-Ups

60 Kett. Swing 24/16

50 Goblet Revese Lunges

40 Target Burpees

30/20 cal. Row

d) Accessory: 

- Pigeon Stretch; 2x2min (R+L)

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation) 

b) Skill II. - 20min;

- Progression Kipping Pull Up 

- Practise Kipping Pull Up 

- 5min EMOM XX reps (athlete choice)

c) 2x 8min AMRAP, 4min Rest between AMRAPs of:

8min AMRAP of:

10 Burpee Pull Up

10 alt. 1-leg Squat Pistols

- 4min Rest

8min AMRAP of:

20 Burpee Pull Up

20 alt. 1-leg Squat Pistols 

d) Accessory;

- Hanging Knee Raises; 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strength:

- Technique Push Press & Jerk 

- 8min EMOM: 3+1 @heavy from Ground

c) 3 Rounds For Time:

400m Row

30 Dual DB Push Press 

d) Accessory: 

- Dual DB Bench Press; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Gymnastics - 15min;

- Horizontal Ring Row, Sets 

- Close Grip Strict Pull Ups, Sets 

- Wide Grip Strict Pull Ups, Sets 

b) Skill - 8min: 

- Technique Original Bear Complex (Power Clean + Fr. Squat + S2O + Back Squat + BTN S2O) 

c) 15min AMRAP of:

3 Bear Complex 70/40

4 Legless Short Rope Climb

50 Double Unders

60 sec. Rest

d) Accessory: 

- TABATA, Side Plank (R/L)

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Squat Week 1 – For Load:

OHS 3-3-3

Front Squat 3-3-3

Back Squat 3-3-3

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

For time:

100/85 cal. Row

21 Thrusters 40/25

21 C2B Pull Ups

18 Power Snatch 40/25

18 C2B Pull Ups

15 Thrusters 40/25

15 C2B Pull Ups

12 Power Snatch 40/25

12 C2B Pull Ups

9 Thrusters 40/25

9 C2B Pull Ups

6 Power Snatch 40/25

6 C2B Pull Ups

3 Thrusters 40/25

3 C2B Pull Ups

100/85 cal. Row

• weightlifting
• metabolic
• gymnastics

a) Skill I. (15min);

- Bar Support Hold (Top position) 

- Bar Dips 

- Technique Jumping Bar Muscle Ups from Ground 

- Technique Jumping Bar Muscle Ups from Box 

b) Skill II. (5min)

- Technique T2B 

c) 5x E3MOM of:

16 T2B

13/10 cal. Echo Bike

10 Target Burpee

d) 6x 30 sec. On/ 1min Off:

Echo bike @sprint

e) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) Row Erg - 4 Rounds of:

250m @easy pace

250m @moderate pace 

250m @hard pace 

250m @recovery pace 

1min Rest

b) Echo Bike - 5 Rounds of:

3min @moderate pace 

1min @recovery pace

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill (15min);

- Wrist Mobility

- Headstand 

- Handstand 

- Strict / Kipping HSPU, Sets

b) Front Squat (from Ground);

- 2x5 @empty Barbell 

- 2x3 @30 of your 1RM 

- 10-8-6-4-2 @AHAFA

c) For Time of:

30-20-10 Thruster 35/20

9-6-3 Wall Walk 

d) Accessory:

- 1-Arm DB Seated Shoulder Press; 4x10/ side

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Burgener Strength 

- Plyometrics 

- Technique Squat Snatch 

- Technique Snatch Balance

b) Skill II. - 8min EMOM of:

Power Snatch + Squat Snatch + Snatch Balance @moderate

c) Accessory:

- Snatch High Pull; 5x3 @moderate 

d) 13min AMRAP of:

33/27 cal. Row

21 Am. Kett. Swing 20/12

12 Box Jump Over 75/60

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II., Rope Climb (15min);

- Rope Pull Up 

- Technique Legless Rope Climb from Ground 

- Technique Legless Rope Climb with Jump 

- Sets 

c) For Time of:

40 K2E + 40 alt. OH Plate Lunges

1min Rest

30 K2E + 30 alt. OH Plate Lunges

1min Rest

20 K2E + 20 alt. OH Plate Lunges

1min Rest

10 K2E + 10 alt. OH Plate Lunges 

*Plate 25-20/15-10

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

 a) Strength - 10min EMOM of: 

1st: 14 alt. 1-Arm DB Snatch 

2nd: 14 alt. 1-Arm DB Clean

b) Skill;

- Technique Power Clean

- Technique Power Snatch 

c) 2x 7min AMRAP of:

00:00-07:00

3 Power Clean 80/45

10-20-30-40-… DU

07:00-10:00 Rest

10:00-17:00

3 Power Snatch 60/35

10-20-30-40-… DU 

d) Accessory;

- Calf Raises, Toes to Plate; 5x20

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min AMRAP of:

5 Deadlifts 130/75

15 Burpees (Target Ring)

5 Ring Muscle Ups

b) For time:

1000m Echo Bike

1000m Row

1000m Echo Bike

c) 5 Rounds For Time of:

20 Wall Ball 9/6

7 Push Jerks 60/35

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Squat Week 2 – For Load:

OHS 2-2-2

Front Squat 2-2-2

Back Squat 2-2-2

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6x 30 sec. On/ 1min Off;

Row @sprint 

b) Skill II. - Ring MU (15min);

- Ring Support Hold (Top position) 

- Ring Support Hold (Bottom position) 

- Ring Dips 

- Technique Jumping Ring Muscle Ups from Ground, Sets 

c) 5 Rounds For Time of:

10/8 cal. Bike/ Row

15 C2B Pull Ups

20 Push Ups

d) Accessory;

- Kett. Side Bend; 4x15/ side

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Burgener Strength 

- Plyometrics

- Technique Power Clean 

- Technique Squat Clean 

b) Skill II. - 8min EMOM of:

Power Clean + Squat Clean @moderate

c) 16min AMRAP of:

75 Double Unders

80/65 cal. Machine

75 Double Unders

60 Power Clean 40/25

75 Double Unders

40 Back Squat 40/25 

d) Accessory;

- Wide Stance Good Morning; 3x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Row Erg - 3 Rounds of:

500m @moderate pace 

400m @recovery pace 

300m @hard pace 

1min Rest

b) Echo Bike - 15 Rounds of:

15 sec. @very hard 

45 sec. @recovery pace

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strenght - Hang Power Snatch;

- Technique Hang Power Snatch 

- Then 3RM 

- Then 6x3 @85 of 3RM 

c) For Time of:

21-15-9-9-9 Hang P. Snatch 35/20

21-15-9-9-9 Pull Ups 

d) Accessory:

- Klokov High Pull; 4x10 @light

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY

a) Skill I.;

- Game 

- 5min General Warm Up 

- 5min Animal Flow 

- 3min Wrist mobility 

b) Skill II. (15min):

- Ad: Progression/ Sets HS Walk

- Rx: Sets Obstacle HS Walk 

c) 12min AMRAP of:

12 Strict Ring Dips/ Dips

1-2-3-…m HSW/ x2 Bear Walk

d) Accessory - 2x TABATA;

1st: Hollow Rock & Arch Rock 

2nd: High Plank & Plank