Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Warm Up;

- Barbell Yoga (3min)
- Plyometrics

b) Skill

- Technique Clean & Hang Clean
- Technique Push Jerk & Split Jerk

c) Daily Max for Complex:

1 Squat Clean + 1 S20 + 1 Hang Squat Clean + 1 S2O 

d) Sets for Quality of: 

- 6x Complex, E2MOM @90 of your Daily Max

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill - TABATA;

1st: Jump Rope 

2nd: Jump Rope CrossOver 

b) 2 Sets of (21min):

3min AMRAP of: 

30/24 cal. Echo Bike + ME cal. Row

3min Rest

3min AMRAP of:

30/24 cal. Row + ME cal. Echo Bike

3min Rest 

c) 4 Rounds For Quality of:

15/10 cal. Row

30 sec. Dead Hang

15/10 cal. Row

30 sec. Wall Sit

15/10 cal. Row

30 sec. Ring Support Hold

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill; 

- Hip/ Knee/ Ankle mobility

b) Strength - Front Squat;

- 5x5* @75-70 (06-08-2024)

*Perform E2MOM 

c) OPEN 20.5 – 20min TC of:

40 Muscle Ups

80 cal. Row

120 Wall Ball 9/6

- Partitioned any way 

d) Accessory; 

- 1-Leg Lateral Step on the Box, 20-15/side

• weightlifting
• metabolic
• gymnastics

a) 9min AMRAP of:

15 Box Jumps 60/50

2x5m Handstand Walk

5 Power Snatch 60/35

b) 3 Rounds For Time of:

1min Side Plank Hold (R)

3 Bar Muscle Ups

1min Side Plank Hold (L)

3 Bar Muscle Ups

c) For time:

40 Burpees over Bar

30 Am. Kettlebell Swings 24/16

20 Squat Cleans 60/35

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Plyometrics 

- Technique Front Squat

- Technique Push Press

b) Strength - 12min EMOM of;

1st: 4 Fr. Squat + 4 Push Press 50-40/30-25 

2nd: 45 sec. Echo @moderate

c) For Time of:

21-15-9 T2B

21-15-9 Thruster 40/25

21-15-9 cal. Row

d) Accessory:

- Cyclist Squat; 4x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Warm Up;

- Barbell Yoga 

- Plyometrics 

c) 2x 6min AMRAP, 4min Rest of:

6min AMRAP of:

2-4-6-8-… Power Clean 60/35

2-4-6-8-… cal. Bike

- 4min Rest

6min AMRAP of:

2-4-6-8-… Push Jerk 60/35

2-4-6-8-… cal. Row 

c) For time:

42-30-18 Kett.Swing 24-20/16-12

100-100-100 Double Unders 

d) Accessory - TABATA;

- Barbell Roll-Outs; Acc 20 resp

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength & Shoulder Activation 

- Plyometrics

b) Strength;

- Technique Power Snatch 

- 2RM TnG Power Snatch 

- 2min AMRAP of, ME 2x TnG P. Snatch @80 of your Daily Max

c) 4 Rounds For Max reps (18min):

0:00-1:00 ME cal. Echo Bike

1:00-2:00 ME alt. DB Sn. 22.5/15

2:00-3:00 Burpee over Line

3:00-5:00 Rest

d) Accessory;

- Lu Raises, 4x10 5/2.5 (plate)

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- 5min General Warm Up & Barbell Yoga

- Plyometrics 

b) Skill;

- Technique Squat Clean from ground / High hang/ Hang position

- Technique Push Press & Jerk 

c) "Big Clean Complex" 6x E4MOM for Max Load;

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

Affiliate Gathering 2026 

Rest Day

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 8min EMOM of:

1st: 45 sec. Jump Rope 

2nd: 5-10 V-Up 

3rd: 45 sec. Jump Rope 

4th: 5x10 Push Up

b) Skill II. - 12min EMOM of:

1st: ME Toes to Ring

2nd. & 3rd: Rest

4th: ME Decline Parallette Push Ups

5th & 6th: Rest 

c) 16min AMRAP of:

10/8-20/16-30/24-... cal. Row

10-20-30-... Weighted Sit Up 10/5

d) Accessory - TABATA; 

1st: Hip Extension

2nd: Prone BTN Press with PVC

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 4 Rounds For Time of:

25 Wall Ball 9/6

10 Deadlifts 100/65

b) 5 Rounds For Time of:

10 Dual DB Clean 22.5/15

10 Push Ups

10 C2B Pull Ups

c) 10min AMRAP of:

ME cal. Row

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) Warm Up; 

- Game 

- Athletic ABC 

b) Echo Bike, 12min EMOM; 

1-3 min: 25 sec. @Moderate 

4-6 min: 20 sec. @Fast 

7-9 min: 15 sec. @Sprint 

10-12min: 20 sec. @Hard 

c) 3 Rounds For Time of:

600/525m Row
1min Rest
400/350m Row
1min Rest
200/175m Row
2min Rest

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Hip/ Knee/ Ankle mobility 

b) Strength - Front Squat;

- 1RM Paused Front Squat 

- 4x3 Front Squat @100 of 1RM Paused Front Squat

c) Skill II.; 

- Technique Bar Muscle Ups

d) 12min AMRAP of:

1-2-3-… Deadlift 140/80

1-2-3-… Bar Muscle Ups 

e) Accessory; 

- Close Grip Barbell Front Raises; 5x 8-6

• weightlifting
• metabolic
• gymnastics

a) Skill II. (10min);

- Wrist mobility
- Technique Strict HSPU

b) Skill II. - 12min EMOM of:

1st: 10-5 Strict HSPU
2nd: 15-10 A-Jump
3rd: 20-15 DU/SU Cross Over

c) For Time of:

20-30-40 Dual DB S2O 22.5/15
40-50-60 Kettlebell Swing 20/12
60-70-80 Double Unders

d) Accessory;
- Hamstring Curls with Bend; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY I.

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; ; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

 a) 14min EMOM of:

1st: 12-10 Dual Kett. Hang Power Clean 

2nd: 12-10 cal. Row @sprint

b) Skill;

- Technique TnG Deadlift 

c) 10 Rounds For Time of:

27 Double Unders

3 Deadlift 120/75 

d) Accessory; 

- Weighted Chinese Plank; 4-3x 

1min with plate, 1min Rest

• weightlifting
• metabolic
• gymnastics

HEAVY DAY I. 

a) Skill I.; 

- Hip/ Knee/ Ankle mobility 

b) Strength - Back Squat;

- 1RM Paused Back Squat 

- 4x3 Back Squat @100 of 1RM Paused Back Squat 

c) Skill II.;

- Technique Hang Power Snatch 

- Technique OHS 

d) For Time of:

18-15-12-9-6 Hang P. Sn. 40/25

18-15-12-9-6 OHS 40/25

e) Accessory:

- Snatch Grip Bent Over Barbell Rows; 4x10 @AHAFA