Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of:

5 BJO 75/60

1-2-3-... HPC 100/65

b) 8min AMRAP of:

10 OHS 30/20

5 C2B Pull Ups

c) 8min AMRAP of:

2 Wall Walks

2 Deadlifts @1.5BW 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of:

5 BJO 75/60

1-2-3-... HPC 100/65

b) 8min AMRAP of:

10 OHS 30/20

5 C2B Pull Ups

c) 8min AMRAP of:

2 Wall Walks

2 Deadlifts @1.5BW 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 00:00-12:00

500/400m Row @easy 

500/400m Row @moderate 

500/400m Row @hard 

500/400m Row @recovery

b) 12:00-24:00

2km (1mile) Run @fast

c) 24:00-36:00

500/400m Row @easy 

500/400m Row @moderate 

500/400m Row @hard 

500/400m Row @recovery

d) 36:00-48:00

2km (1mile) Run @fast

e) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Plyometrics 

- Technique Power & Hang Squat Clean

- Technique Split Jerk

b) Skill II. - 12min EMOM of:

1st: P. Clean + Hang Sq. Clean* 

2nd: P. Clean + 1 Split Jerk*

*@Heavy 

c) For Time of:

9-15-21-15-9 Box Jump 60/50

9-15-21-15-9 Power Clean 40/25

9-15-21-15-9 Jump Rope Crossover

d) Accessory: 

- Back Extension; 4x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 5min Animal Flow

- Technique Kipping Pull Ups 

- Technique Butterfly Pull Ups

b) Skill II. - 12min EMOM of;

1st: 10–8 C2B 

2nd: 20–15 Push Ups 

3rd: 30–20 sec. HS Hold 

c) Pre-HERO "The Murph Challenge I." - 10 Rounds For Time of:

10 Pull Ups 

15 Push Ups 

20 Air Squat

1min Rest 

d) Accessory - Static Core;

- 3x 30 sec. Hollow Hold 

- 3x 30 sec. Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Hip Flow & Hip Circle 

- Squat Theraphy

b) Strength - 12min EMOM of:

1-2min: 3x Back Squat @50

3-4min: 3x Back Squat @55 

5-6min: 3x Back Squat @60 

7-8min: 3x Back Squat @65 

9-10min: 3x Back Squat @70 

11-12min: 3x Back Squat @75

c) For time:

18-15-12-9-6 Deadlift 70/45

30-30-30-30-30 Double Unders 

d) Accessory:

- Kettlebell Jefferson Curls; 3x6 @moderate

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 9min EMOM, 20 sec On/ 40 sec. Off;

1st: ME Box Jump 60/50 

2nd: ME Box Jump Over 60/50 

3rd: ME Burpee BJO 60/50 

b) Skill II.;

- Technique Power Snatch 

- Technique Squat Snatch 

- 6x every 90 sec. 1x Squat Snatch (70-75-80-85-90-95)

c) 13min AMRAP of:

2 Rope Climb

10 Snatch @50

12/10 cal. Machine 

d) Accessory:

- Biceps Curls; 4x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Kettlebell Flow 

b) Strength - 10min EMOM Kettlebell Complex: 

6 Dual Deadlift + 4 Dual Hang Clean + 2 Dual Push Press 

c) For Time of:

21 C&J 50/30

15 C&J 70/40

9 C&J 90/50 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) "Fran" - For Time of:

21-15-9 Thruster 40/25 

21-15-9 Pull Ups 

b) For Time of:

10 Power Snatch 60/35 

20 T2B 

30/24 cal. Echo Bike 

20 T2B 

10 Power Snatch 60/35 

c) 8min AMRAP of:

10 Wall Ball 9/6

10/8 cal. Row

10 Step over Box with Medball

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min General Warm Up 

 Technique Strict Pull Ups 

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

10 Strict Pull Ups

ME cal. Echo Bike

c) 12min AMRAP of:

3-6-9-… Burpees C2B PU

10-20-30-… DU

d) Accessory:

- Core Strength

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) 20min E2MOM of:

200/180m Row @max pace

b) 18min AMRAP of:

40 Double Unders 300m Run

20 cal. Echo Bike

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility

- Hip Circle

b) Strength - 12min EMOM of:

1-2min: 3x Front Squat @50 

3-4min: 3x Front Squat @55 

5-6min: 3x Front Squat @60

7-8min: 3x Front Squat @65 

9-10min: 3x Front Squat @70 

11-12min: 3x Front Squat @75 

c) For time:

10-8-6-4-2 Front Squats 40/25

20-16-12-8-4 Burpee over Bar

10-8-6-4-2 Power Snatch 40/25 

d) Accessory:

- Snatch Grip Shoulder Press; 4x10-8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

 a) Skill - For Quality not For Time of;

30-20-10 Kett. Swing @AHAFA

1min Rest

b) Strongman - 12min EMOM of:

1st: 6 Slamball Clean to R-Shoulder + 15m Run with Slamball 30/20 

2nd: 6 Slamball Clean to L-Shoulder + 15m Run with Slamball 30/20

c) For time:

2:00 Plank hold

120 Single Unders

30 BJO 60/35

100m Dual DB Farmer Carry

2:00 plank hold

80 Single Unders

20 BJO 60/35

100m Dual DB Farmer Carry

2:00 plank hold

40 Single Unders

10 BJO 60/35

100m Dual DB Farmer Carry

d) Accessory: 

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Handstand Walk Drill 

b) Skill II., 16min AMRAP of:

1 Rope Climb 

2x5m HS Walk

1 Rope Climb 

1min Rest 

c) Pre-HERO "The Murph Challenge II." - For Max Reps of (22min):

- Tabata Air Squats, 2min Rest

- Tabata Push Ups, 2min Rest

- Tabata Sit Ups, 2min Rest

- Tabata Lunges

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Plyometrics

b) Strenght;

- 2RM TnG Power Snatch 

- Then 8min EMOM, 4x Single Power Snatch @80 of 2RM

c) For time:

3x: 30 DU + 10 1-Arm DB Snatch 22.5/15

no Rest

2x: 40 DU + 20 1-Arm DB Snatch 22.5/15

no Rest

1x: 50 DU + 30 1-Arm DB Snatch 22.5/15

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time of:

15-12-9 Power Clean 60/35

15-12-9 Strict HSPU

b) For Time of:

15-12-9 Sumo Deadlift @100BW

15-12-9 Strict Pull Ups

c) 9min EMOM Echo Bike of:

15 sec. On

45 sec. Off

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

b) Strength - Hip Thrust; 

10-8-6-4-2-4-6-8-10 @AHAFA 

c) For Time of:

1-3-5-7-9-11-13-15 Push Press

1-3-5-7-9-11-13-15 Front Squat

1-3-5-7-9-11-13-15 Thruster

*Rx 50/30, Ad 40/25, Sc 30/20

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Game

- General Warm Up

b) Endurance -2 Sets of;

1min Row @moderate 

1min Rest 

1min Bike Erg @moderate 

1min Rest

1min Ski Erg @moderate 

1min Rest 

1min Echo Bike @moderate 

1min Rest

c) 18min EMOM of:

1st: 2 Rope Climbs

2nd: 15 AbMat Sit Ups

3rd: 50 Double Unders

d) Accessory;

- Hip Extension; Acc 100 Reps

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Burgener Strength 

- Plyometrics 

- Technique TnG Power Clean 

b) Strength - Death by Power Clean (12min TC);

1st: 3x @60-55 of 1RM C&J 

2nd: 4x @60-55 of 1RM C&J 

3rd: 5x @60-55 of 1RM C&J ... 

XX: XXx @60-55 of 1RM C&J 

c) 14min AMRAP of:

5 Back Squats (ground) 80/45

10 Burpee over Bar

200m Run 

d) Accessory;

- Triceps Push Ups; 3x ME, 1min Rest

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Echo Bike (20min):

2min @easy

3min @moderate

1min @recovery

1min Rest (walking)

b) For Time of:

200 Single Unders 

2000/1800m Row 

100 Double Unders 

1000m Run

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strenght - Squat Clean;

- Technique Squat Clean

- Then 2RM TnG Squat Clean 

c) 10min EMOM of: 

1st: 2x Squat Clean @90 of 2RM 

2nd: 10-5 Chin Ups 

d) For Time of:

15-12-9-6-3 Front squats @80-75 of 2RM Squat Clean

5-4-3-2-1 Legless Rope Climbs

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Jumping ABC

- 5x50m Run @sprint

b) Gymnastics, 12min EMOM;

1st: 15-11 Box Jump 

2nd: 12-8 Step Over Box 

3rd: 9-5 Burpee Box Jump Over

c) 16min AMRAP of:

400m Row

20 DB Goblet Squat 22.5/15

10 Burpee over DB

10 R-Arm DB S2O 22.5/15

10 L-Arm DB S2O 22.5/15 

d) Accessory:

- Cool Down