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<b>Welcome to Week 28</b>

This week we will continue to work on power clean barbell cycling efficiency and capacity. For the OHS we will build to a heavy set of 5, this week without a pause. One of our main gymnastics conditioning pieces focuses on RMU with midline fatigue. On the conditioning side, we do longer intervals with run, row and ski.

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As always enjoy the week.

The Progrm,

Acta non Verba




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[dkpdf-button] Training 1

[dkpdf-remove] (2, 3, 4, 5, 6)[/dkpdf-remove]

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #1</span></h3>
<h2 style="color: red;">Plyometrics:</h2>
4 Rounds for quality:

10 Squat jumps Video

20m Broad jumps Video

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Rest 3 min between rounds.

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Try to cover 20m in as few jumps as possible. Go right from the squat jumps into the broad jumps.

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<h2 style="color: red;">Weightlifting/Strength:</h2>
Trap Bar Deadlift

1. Build to today's technical heavy 10.

2. 5 min EMOM:

3 Trap bar deadlifts @ 90-100% of today's heavy.

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Change for clean deadlifts if you don't have access to a trap bar. All reps performed tng. Only attempt weights that you are sure you can make successfully and stop building if speed start going.

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Front Rack Reverse Lunges

1. Build to today's heavy 5+5

You have to complete 5 reps on one leg before continuing with the other.

2. 5 min EMOM:

2+2 @ 80-90% today's heavy.

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Fight for good positions.

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<h2 style="color: red;">CrossFit:</h2>
5 x 2 min on / 2 min off:

30m Prowler push 150/100kg (3 x 10m)

Max sandbag to shoulder in remaining time.

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Rx = 70/50kg

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Choose weights that are challenging but allow you to move for 2 minutes without prolonged breaks. For the sandbag to shoulder you should be looking to do quick singles.

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #2</span></h3>
<h2 style="color: red;">Gymnastics:</h2>
Gymnastic Conditioning:

4 Rounds, each for time:

30m HSW (3 x 10m)

20 GHD Sit-ups with 6/4kg med ball

10 BMU

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Rest 2 min between rounds.

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Focus on speed on the HSW and efficiency on the BMU.

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Gymnastic Strength:

Strict C2B Pull-ups / <span style="color: #00ccff;">Strict pull-ups</span>

1. Max unbroken set

2. 3 min EMOM @ 50% of 1

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Aim for 5-10 reps.

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Strict wall-facing HSPU / <span style="color: #00ccff;">Box HSPU </span>Video

1. Max unbroken set

2. 3 min EMOM @50% of 3

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Aim for 10-15 reps. Add a deficit if you can easily do more.

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Legraises on pegboard Video

1. Max unbroken set

2. 3 min EMOM @50% of 5

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Keep the max set technical proficient. Rest 1 min between the max set and emom and 2 min between exercises.

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<h2 style="color: red;">Accessory:</h2>
Accumulate:

30 Hollow to arch rolls in each direction Video

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Fight to keep your legs straight.

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[dkpdf-pagebreak] Training 2

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #1</span></h3>
<h2 style="color: red;">Weightlifting/Strength:</h2>
Snatch Pull + Hip Squat Snatch

1. Build to today's heavy single.

2. 5 x 1+1 @ 80-90% of 1, go every 90 sec.

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Only bend slightly at the knee and hip while keeping contact with the barbell. Focus on pulling yourself down and around the barbell.

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Front Squat

5 x 3 @ 80-85% of your most recent 1RM.

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Focus on speed out of the hole. Rest at least 2 min between sets.

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<h2 style="color: red;">CrossFit:</h2>
12 min AMRAP:

30 Burpees to target

30 TTB

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Fight to hang on for big sets on the TTB. Find a rhythm for the burpees that allows you to keep moving without red lining. Use the pull-up bar as a target.

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<h2 style="color: red;">Accessory:</h2>
Cossack Squats Video

4 x 10 (alt.)

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Weighted with a barbell as shown in the video. Focus on full range of motion. 5 reps each side. Rest as needed between sets.

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #2</span></h3>
<h2 style="color: red;">Conditioning:</h2>
2 Rounds, each for time:

1k Run

1k Ski

1k Run

1k Row

1k Run

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Rest 5 min between rounds.

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RPE 6-7

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Aim for a smooth and steady pace that you can maintain for both rounds.

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<h2 style="color: red;">Accessory:</h2>
3 Rounds for quality:

Max L-sit hold Video

2-3 Skin the cat Video

20-30 sec Bridge hold Video

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Aim for 15 sec + on the L-sit. Choose the variation accordingly.

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[dkpdf-pagebreak] Training 3

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #1</span></h3>
<h2 style="color: red;">Weightlifting/Strength:</h2>
Power Clean

1. Build to today's heavy 2.

Drop and go. No failed attempts.

2. 6 x 30 sec on / 30 sec off:

Max power cleans @ 85% of today's heavy double.

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Drop and go. Aim for a quick and efficient set up without sacrificing form.

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Push Press + Paused Split Jerk

1. Build to today's heavy 5+1.

Pause for 5 sec in the receiving position of the split jerk. You can go tng on the push press.

2. 8 x 1+1 @ today's heavy, go every 60 sec.

No pause in the split for the down sets.

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<h2 style="color: red;">CrossFit:</h2>
For time:

100 DU

30 Power cleans

100 DU

30 STOH

100 DU

30 Clean and jerks (anyhow)

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Barbell = 60/45kg

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Aim to stay as efficient as possible on the double unders. Take note how the grip fatigue of the DU affects your clean & jerks.

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<h2 style="color: red;">Accessory:</h2>
For quality:

80 Plate sit-ups Video

80 Side bends with plate Video

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Split as you like but try to complete in as few sets as possible.

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #2</span></h3>
<h2 style="color: red;">Gymnastics:</h2>
Gymnastics Skill Development:

5 Rounds for quality:

1-2 Strict RMU from seated Video + 1-2 Forward roll to support Video + 10-15 sec L-sit hold on rings Video

1-2 x 5-10 sec Freestanding handstand hold + 2m HSW + 1 Pirouette 360° + 2m HSW + 1-2 Freestanding HSPU

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Both elements have to be performed as an unbroken complex. Substitute with slow negatives L-sit pull-ups + L-sit on rings if you don't have seated RMU/forward roll yet. Perform 1-2 sets of the handstand complex with a short rest in between. Don't rush through this piece, you should rest as much as necessary to minimise failed attempts.

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Gymnastics Strength:

5 Rounds of:

5-8 Weighted strict HSPU

5-8 Weighted rope pull-ups Video

5-8 Weighted ring dips

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Done wearing a weighted vest. Always go straight from one exercise to the next. Use a weight that is challenging but doable over the course of 5 rounds. Rest at least 2 min between rounds.

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2 Rounds of:

Max Push-ups

Max Ring rows

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Go right from the push-ups into the ring rows. Stop the set as your form starts breaking down. Rest 3 min between rounds.

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<h2><span style="color: #ff0000;">Accessory:</span></h2>
3 Rounds for quality:

1 min Wall facing HSH

10 Lat flys Video

No need to rush through this. Rest as needed between rounds.

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[dkpdf-pagebreak] Training 4

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<h2><span style="color: #ff0000;">Aerobic Base Development or Rest</span></h2>
The focus for Training 4 will vary depending on your needs: a rest day for those who need it or an aerobic base training session for athletes who are already accustomed to higher volumes. If you decide to train today, the goal is a steady, sustainable effort – you should finish feeling like you've worked but not depleted.

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We use Rate of Perceived Exertion (RPE) to guide intensity. Expect your breathing and heart rate to be noticeably elevated, but you should still be able to speak in short sentences. For those using heart rate, aim for 65-75% of your max HR to get the most out of the session.

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<h2><span style="color: #ff0000;">Run, Bike or Row</span></h2>
30-90 minutes of continuous work at RPE 5-6

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Run: Running involves a lot of eccentric loading, which can increase recovery demands even when going slow. If you're new to longer runs, start with shorter durations and gradually build up. If you find it challenging to stay below 75% of your max heart rate, take a 30-60 second walk break every few minutes to keep the intensity in range.

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Bike: Cycling is low-impact, making it easier to accumulate more total moving time without excessive fatigue. Especially when going outdoors, focus on smooth, consistent pacing rather than surging efforts and aim to keep your cadence comfortable (usually between 80-90 RPM).

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Row: For long-duration rowing, aim for a lower stroke rate (18-24 s/min). Keep your technique sharp – each stroke is a chance to reinforce good movement patterns.











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<h2 data-tadv-p="keep"><span style="color: #ff0000;">Swim:</span></h2>

Warm up:

100m Easy swim (Choice of stroke)

4 x 50m (25m Drill of choice, 25m Freestyle) Video

4 x 25m Kicking with board, rest 30-60 sec between sets.

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Drills:

4 x 50m (Front scull 1  Video/ Full scull 2 Video)

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Main set:

3 x (150m Freestyle with relaxed stroke + 100m Sculling drill + 50m Sprint)

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Swim down:

200m Easy pace, varying styles (Breast, Back, Crawl)


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[dkpdf-pagebreak] Training 5

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #1</span></h3>
<h2 style="color: red;">Weightlifting/Strength:</h2>
OHS

1. Build to today's heavy 5.

2. 3 x 5 @ 80-90% of 1, go every 2 min.

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Aim for a challenging weight without any failed attempts. Focus on a controlled negative. Take the barbell from the rack.

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Strict Press

1. Build to today's heavy 3.

2. 3 x 1 @ 85-90% of 1, go every 2 min.

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We are looking for a heavy stimulus without any failed attempts. While leaning back slightly on a strict press is advantageous, we don't want an excessive amount of back lean.

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<h2 style="color: red;">CrossFit:</h2>
5 x 1 min on / 2 min off:

10/7 cal Echo bike

Max Power snatches 80/55kg in remaining time.

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Aim for a hard but repeatable effort. Choose a weight that allows you to do quick singles. Fight to stay consistent over the rounds.

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<h2 style="color: red;">Accessory:</h2>
Accumulate:

50 Good mornings 45/30kg Video

75 Bent over row 45/30kg Video

100 GHD Hip extensions Video

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Divide as needed.

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Focus on movement quality.

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #2</span></h3>
<h2 style="color: red;">Gymnastics:</h2>
Gymnastics Skill Development: RMU

1. 3 x 10 Swings for RMU Video

2. 3 x 2-3 Ring swings Video + 2-3 Chest to ring + 2-3 RMU transitions Video

3. 3 x 2-3 x 1 Toes to ring + 1 RMU + 1 Ring dip

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Take your time with every step of the progression and focus on a large amplitude swing and a sharp transition.

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Gymnastics Conditioning:

4 x 4 min on / 2 min off:

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Buy-in: 30/24 cal Ski

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AMRAP in remaining time:

3 RMU

6 Box jump overs 24/20in (with step down)

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Aim for a hard but repeatable effort. Focus on keeping your RMU efficient.

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Gymnastics Strength:

15 min EMOM:

Min 1: 15-30 sec Ring support hold. With rings turned out if possible. Video

Min 2: 15-30 sec Top half ring pull-ups

Min 3: 15-30 sec Bottom of ring dip hold Video

Min 4: 15-30 sec Lat flys Video

Min 5: 40 sec Plank on elbows

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The lockout on rings can be a limiting factor on dips and muscle-ups. Make sure to stay disciplined and hold yourself to a high standard throughout the EMOM.

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<h2 style="color: red;">Accessory:</h2>
Abwheel Rollouts Video

Accumulate 50 reps

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Divide anyhow.

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[dkpdf-pagebreak] Training 6

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #1</span></h3>
<h2 style="color: red;">The Progrm Mash</h2>
"Amor Fati"

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For time:

40 DB Thrusters 2 x 15/10kg

40 Burpees over DBs (facing)

40m DB Overhead walking lunges 2 x 15/10kg (4 x 10m)

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Rest 4 min

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For time:

1k Run

3 Legless rope climbs to 15ft

12 Burpee box get overs 48in

18 Deficit HSPU (10/5cm)

12 Burpee box get overs 48in

3 Legless rope climbs to 15ft

1k Run

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Rest 4 min

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For time:

40m DB Overhead walking lunges 2 x 15/10kg (4 x 10m)

40 Burpees over DBs (facing)

40 DB Thrusters 2 x 15/10kg

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The DBs are supposed to feel rather light, allowing you to handle larger sets. Choose a deficit for the HSPU that allows you to get through the 18 reps in no more than 4 sets. These can be done kipping.

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<h3><span style="font-size: 12pt; color: #ff9900;">Session #2</span></h3>
<h2 style="color: red;">Accessory:</h2>
Glute Ham Raises Video

4 x max reps, rest 2 min between sets.

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Performed with a controlled negative as shown in the video. If you can make it to 8 reps easily, hold a plate in front of the chest. We are aiming for 6-10 reps each set.

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Reverse Nordic Curls Video

3 x 5-8, rest as needed between sets.

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Focus on leaning back as far as possible when doing the reverse nordic curls.

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3 Rounds for quality:

10 Banded face pulls (with a 2 sec hold in the finish position) Video

10 Lateral raises with DBs Video

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Rest 90 sec between rounds. Go directly from the face pulls into the lateral raises. Use a band/DBs that allow you to keep 1-2 reps in reserve.

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6 min EMOM

Min 1: Max 90° Hold on bar Video

Min 2: Max 90° HSPU Hold Video

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We are looking for a 15-25 sec on each.

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