Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up;

- 5min Barbell Yoga

b) Strength;

- Technique Deadlift 

- Technique Partner Deadlift 

- Partner Deadlift 6x6 @heavy 

c) 16min AMRAP with partner:

4 Alt. Rope Climbs

20 Push Press 

4 Alt. Rope Climbs 

20 Alt. Burpee Box Jump Over 

d) Accessory;

- DB Floor Press; 3x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Kettlebell Gentleman 

b) Strength;

- 1-Arm Kettlebell Hang Snatch 

- Dual Kettlebell Hang Snatch 

- 8min EMOM, 20 sec. On/ 40 sec. Off, ME Dual Kett. Snatch 

c) 10min AMRAP of:

50 Wall Ball 

60/50 cal. Echo Bike

ME Wall Ball  

d) Accessory;

- Russian Twist; 3x20 @light

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up;

- Tabata Air Squat & Hip Flow 

- 5min Hip Circle

b) Strength - 10min EMOM of: 

- Back Squat, 2x @80 (11-2-2025) 

c) Skill;

- Technique Kipping C2B Pull Ups

d) 3 Rounds For Time:

15 C2B PU

25 DB Goblet Squat 

35/28 cal. Row

d) Accessory - 3 Sets of (6min); 

40 sec. Plank, 20 sec. Rest

40 sec. High Plank, 20 sec. Rest

• weightlifting
• metabolic
• gymnastics

a) Strength - 10min EMOM of: 

- OHS, 2x @80 (1-2-2025) 

b) Skill;

- Technique Push Jerk

c) 15min AMRAP of:

3-6-9-12.. Chin Ups

3-6-9-12.. Push jerks 

3-6-9-12.. cal. Row

d) Accessory:

- Sandbag/ Slamball Bear Hug; 3x 1min On/ 1min Off

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 25.3

• weightlifting
• metabolic
• gymnastics

a) Skill I.,

- 5min Technique HSPU

- 5min Technique HS Walk 

b) Skill II. - 12min EMOM of: 

1st: 5-10 HSPU 

2nd: 5-10 Ring Push Up 

3rd: 5-10m HS Walk 

c) 15min AMRAP of:

45/36 cal. Row

30 Sit ups

15 Push Ups 1min Rest

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 25.3

• weightlifting
• metabolic
• gymnastics

HERO WOD "Standa"

38min AMRAP of:

12 Deadlift 

6 Hand Released Burpee Over Bar

19 Heart (Chest) to Bar Pull Up

83 cal. Row/ Air Bike

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strenght 

- Plyometrics 

b) Strength - 15min; 

- Technique Squat Clean 

- Increasing weight for Sq. Clean to @70-65 of 1RM Front Squat 

c) 20min EMOM of:

1st: 5 Front Squat @70-65

2nd: 5 Bar Muscle Ups 

d) Accessory:

- Barbell Roll Out; 3x6

• weightlifting
• metabolic
• gymnastics

a) Skill (10min); 

- General Warm Up 

- Shoulder Stretch 

- Shoulder Activation 

b) Strength - Push Press; 

- 3RM 

- Then 5x3 @85-80 of 3RM

c) For Time of:

2000m Row

E2MOM 10 Dual DB Floor Press + 10 DB Push Ups

d) Accessory:

- Banded, Straight Arm Lat Pull Down, in Hollow; 4x10

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - Rope Climb (15min);

- Strict Rope Pull Ups 

- RC from ground 

- RC with High Jump 

- 5min practise for Quality

- Sets

b) Skill II. (10min); 

- Technique Squat Pistols 

- Technique C2B Pull Ups 

c) For Time of:

30-20-10 Alt. Squat Pistols

30-20-10 C2B Pull Ups

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 10min;

- Barbell Yoga

- Plyometrics 

b) Skill; 

- Technique Power Snatch & Sets 

c) For Time of:

50 Double Unders 

12 Power Snatch 

50 Double Unders

9 Power Snatch

50 Double Unders

6 Power Snatch 

50 Double Unders

3 Power Snatch 

d) Accessory; 

- BTN Snatch Grip Strict Press; Acc 40-30

• weightlifting
• metabolic
• gymnastics

a) Strength - 10min EMOM of: 

- OHS, 2x @80 (1-2-2025) 

b) Skill;

- Technique Push Jerk

c) 15min AMRAP of:

3-6-9-12.. Chin Ups

3-6-9-12.. Push jerks

3-6-9-12.. cal. Row

d) Accessory:

- Sandbag/ Slamball Bear Hug; 3x 1min On/ 1min Off

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- 5min General Warm Up

- 3min Barbell Yoga 

b) Strength I.;

Deadlift 5-5-5-5-5-5RM

c) Strength II.;

Bench press 5-5-5-5-5-5RM

d) Accessory;

- Dual DB Romanian Deadlift; 3x10 @AHAFA 

- Dual DB Bench Press; 3x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) For Time of: 

21-15-9 DB´s Thrusters 

11-10-9 Target Burpees

b) For Time of:

21-15-9 C2B Pull-ups

11-10-9 Target Burpees

c) For Time of:

21-15-9 cal. Echo Bike

11-10-9 Target Burpees

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I. - Tabata;

1st: Jump Squat 

2nd: Scapular Push Up

b) Skill II. - 15min EMOM of: 

1st: 10/7 cal. Echo Bike @sprint 

2nd: 10 Broad Jump 1.5/1m 

3rd: 10 HSPU 

c) For time:

400m Row

15 BJO 

30 HRPU

800m Row

30 HRPU

15 BJO

400m Row

d) Accessory;

- Cool Down