We explore lean methodologies that refine workflow precision.

Specific warmup

Ankle, hamstrings // shoulder, knee

Strength

Weightlifting

High hang Squat clean & push press + low hang thruster

3 sets

1+1 @35-40-42.5 // 75-82.5 -90 (75-85)

Push jerk from racks

3 sets

3-3-2 @ 45-50-52.5 // 87.5-92.5-97.5

Strength

Clean pulls

3 sets

3-3-2@ 55-57.5-60 // 2*2 @ 92.5-102.5

Front Squat

4 sets

5-3-5-3 @ 55-62.5-57.5-65 // 105–115-110-120

Conditioning

Gymnastics

Hip to bar — prioritise this

3 sets

2 reps

TTB + row

3 sets

1 minute max reps - something you can maintain more or less for 3 rounds. Row at recovery pace; 1/3 to 1/2 of your 2k row time in watts

Specific warmup

Ankle, hamstrings // shoulder, knee

Strength

Weightlifting

Power snatch TnG

4 sets E2:30M

3-3-2-2 @ 35-37.5-40-40 or 42.5 the last one if you feel good and it's not near max effort

Conditioning

4 alternating intervals; Ai-Bi-Aii-Bii

Ai) 4 minute amrap

5 Power Snatch @ 35 / 60

10 box jump overs

4 minute rest

Bi) 4 minute amrap

9 Wallballs

6 C2B

30 DUs

4 minute rest

Aii) 4 minute amrap

2 rounds

60 seconds Power Snatch @ 35 / 60

60 seconds box jump overs

4 minute rest

Bii) 4 minute amrap

2 rounds

40 seconds Wallballs

40 seconds C2B

40 seconds DUs

Specific warmup

running drills

Strength

Conditioning

~60 minutes - partition as you like

Run: 4.5 + 2.7 km -- 7.2km

Ski 1+1k

Bike 2+2k

Accessory

Specific warmup

Ankle, hamstrings // shoulder, knee

Strength

Weightlifting

Hang power squat snatch + Overhead squat

6 sets E2:30M for 15M

3 * 1+1 @ 37.5-40-42.5

3 * 3+3 @ 35

Strength

Back Squat

3 sets

3 @ 55-57.5-60 "fast" reps

BSS

3 sets

6 ES @ 1*12kg

Side laying hip abduction

2 sets

12 ES

Glute Kickbacks

2 sets

8 ES

Gymnastics

Straddle leg lifts (compression)

3 sets

5 reps

double leg raises (compression)

3 sets

5 reps

V-ups pass thrus

3 sets

10 reps

Specific warmup

Couch stretch, kneeling warrior 2 (video)

Scapular pushups, Dislocations, Band Pull-aparts

Drop Jumps, Pigeon and hamstring, cossacks

Strength

Strength

Bench + Deadlift

3 sets

5-3-2@ 47.5-52.5-55 // 97.5-105-112.5

7 @ 70 // ?

Bodybuilding

DB shoulder // bench

2 sets

6 @ 10 // 6@40

Seated row cable machine + push ups

2 sets

6@ 45

20 - break up to as many sets as needed / 15 - 4 sets - unbroken

Chest flys + reverse flys machine

2 sets then 2 sets

8-10 @45 / 10@107-113 then 8-10 @ 39 /10@86-93

Core

Cable bicep + tricep

2 sets

6 @ // 9 @29

6 @ // 9@36

Conditioning

Accessory