Skill: Pull-Up progression
The warmup or workout should also include:
- Weighted Sit-Up
- Row 500m
The coach can only use these exercises.
Personal Record: Max Handstand Hold
After that the coach can create a workout only with Gymnastic exercises.
Skill: Power Clean with barbell
The warmup or workout should also include:
- Run 200m (15/10 cal Air Bike or 250/200m Row if it rains)
The coach can add other Metabolic Conditioning and Weightlifting exercises.
No Gymnastic today !
Skill: Power Snatch with barbell
The warmup or workout should also include:
- Burpees
- Dips on Box
The coach can add max 2 exercises.
Skill: Learn how to do Double Unders
Personal Record: Perform max Double Unders in 3 minutes
After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.
No Weightlifting or Gymnastic today !
Skill: Front Squat
The warmup or workout should include:
- Push-Up Hands Released
The coach can create a workout with these exercises.
Skill: Thruster
Warmup or workout should include:
- Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)
- Pike Push-Up
The coach creates a workout only with these exercises !
Skill: Power Clean with barbell
The coach can add max 2 Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: L-sit on Dumbbells
The warmup or workout should also include:
- Double Under
The coach can add max 2 Metabolic Conditioning or Gymnastic exercises.
No Weightlifting today !
Skill: Front Squat
The warmup or workout should also include:
- Knee Raises
- Shuttle Run
Don’t add other exercises !
Skill: Pull-Up progression
The coach can add max 2 Gymnastic exercises.
No Metabolic Conditioning or Weightlifting today !
Skill: Power Clean with Dumbbell
The warmup or workout should also include:
- Battle Rope
The coach can add max 2 Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
Skill: Kettlebell Snatch
The warmup or workout should also include:
- Air Squat
- Single Under
The coach creates a workout with only these exercises !
Personal Record: perform max Burpees in 5 minutes
After that the coach can create a workout with only Metabolic Conditioning exercises.
No Gymnastic or Weightlifting today !
Skill: Squat Clean with Dumbbells
The warmup or workout should also include:
- Superman
The coach can add max 2 Weightlifting or Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Strict Chin-Up
The warmup or workout should also include:
- Air Bike
- American Kettlebell Swing
The coach creates a workout only with these exercises.
Skill: Overhead Squat
The Coach can add other Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
