GET FIT.

GET STRONGER.
ACADEMY PROGRAMME
7R THE TRAINING CLUB

BY ATTILA
 WEEK 1 - DAY 1
WARM-UP STRENGTH
3 sets A1. Back Squat 4X7 @70%*
-rest 90 secs - 2 mins between sets-
12 curtsy squat
10 90/90 hip-rolls B1. Bench press 4X7 @70%*
8 bird-dog B2. Ring row 4X10-12
-rest 60 secs between sets -

METCON ACCESSORY
EVERY 01:30 X 4 TIMES BULGARIAN SPLIT SQUAT 3X10
-2 KB or 2 DB-
12/10 CALS ROW -rest 30 secs between legs-

8 POWER CLEAN @40/ 30KG

MAX TOE TO BAR (OR BUTTERFLY
SIT-UP) COOL-DOWN
REST 01:00 BETWEEN EACH SET COUCH STRETCH / LEG 60 SECS
PIGEON / SIDE 60 SECS
PUPPY DOG STRETCH 60 SECS

*Find a weight at which you could perform 9-10 clean rep and that's gonna be
your 70% for the day. Note the weight down, because this is going to be our
baseline.
WEEK 1 - DAY 2
WARM-UP STRENGTH
3 sets A1. Power SNATCH 6x3 @65-75%
-add weight after each set-
15 banded facepull
10 prayer stretch B1. snatch pull 5x3 @90-95%
-rest 45 secs between sets-
8 deep squat w/rotation

METCON ACCESSORY
amrap8 C1. DB arnold press 3X12
15/12 cals row C2. side plank/side 3x30 secs
-little or no rest between-
15 wall ball @9/7kg *
REST 03:00 between amrap's
COOL-DOWN
amrap8
seated shoulder ext. 45 SECS
15/12 cals row
thread the needle/side 45 secs
16 alt. DB snatch @22.5/15kg*
Standing ql stretch/side 45 SECS

*You can scale the weights down if needed.

 WEEK 1 - DAY 3
WARM-UP STRENGTH
3 sets A1. deadlift 4X7 @70%*
12 Behind the neck press -rest 90 secs - 2 mins between sets-

w/band B1. strict press 4x10

-add weight after each set-
8 updog-downdog
B2. strict pull-up*
rest
4x5
8 back ext. -rest 60 secs between sets-

METCON ACCESSORY
5-10-15-20-15-10-5 reps Barbell RDl 3X12 @40/30kg
-60 secs rest between sets-
toe to bar
front squat @35/25kg
box jump over @24/20
COOL-DOWN
cat-camel 60 secs
pigeon/side 60 secs
childpose 90 secs

*Find a weight at which you could perform 9-10 clean rep and that's gonna be your
70% for the day. Note the weight down, because this is going to be our baseline.
*If you can't do strict pull-up yet, do eccentric pull-up instead. Eccentric pull-
up=you jump up from the box and lower yourself in 3-4secs.
WEEK 1 - DAY 4 (ACTIVE RECOVERY)
WARM-UP CONDITIONING
3 sets EMOM32
45 SECS CARDIO 1.MIN: 15/12 CALS ROW
10 REVERSE LUNGE 2.MIN: 12/10 SKI ERG
8 90/90 HIP-ROLLS 3.MIN: 10/8 CALS RUN
4.MIN: 25 AIR SQUAT

COOL-DOWN
CAT-CAMEL 60SECS
HIP FLEXOR STRETCH/SIDE 45 secs
STANDING HAMS./SIDE 45 SECS
WEEK 1 - DAY 5
WARM-UP STRENGTH
3 sets A1. Power CLEAN 6x3 @65-75%
-add weight after each set-
10 EXTERNAL ROTATION
WTIH BAND/SIDE B1. CLEAN PULL 2X3 @90%
5 ECCENTRIC CHIN-UP 2X3 @95%
-rest 45 secs between sets-
8 MUSCLE CLEAN @BAR

METCON ACCESSORY
amrap3 X 4 TIMES C1. single arm farmers carry 3X2 length
-as heavy as you can-
12/10 CALS ECHO BIKE C2. waiter press 3x10
-little or no rest between-
15 DB BENCH PRESS
@22.5/12.5KG*
MAX ALT. SINGLE ARM DB HANG COOL-DOWN
CLEAN AND JERK @22.5/12.5KG* chest stretch/side 45 SECS
REST 02:00 BETWEEN SETS
-you have 2 mins rest between sets,
thread the needle/side 45 secs
so try to push your limits in the puppydog stretch 90 secs
workout-

*You can scale the weights down if needed.

WEEK 1 - DAY 6
WARM-UP STRENGTH
3 sets A1. FRONT SQUAT 4X10 @60-70%
-add weight after each set-
10 prayer stretch -rest 60 secs between sets-

8 deep squat w/rotation B1. PUSH PRESS 4X10

-rest 60 secs between sets-
10 Empty bar front squat

METCON ACCESSORY
EVERY 4 MINS X 4 TIMES C1. Bent over DB row 3X12 @20/12.5kg
15 TOE TO BAR* C2. Banded face-pull 3x15
-little or no rest between-
5 POWER SNATCH @45/35KG*
15 PUSH-UP
5 POWER SNATCH @45/35kg * COOL-DOWN
-aim to finish it in 2-2:30mins /
round- cat-camel 60 SECS
ARMLESS PRAYER 60 secs
CHILDPOSE LAT STRETCH 30 SECS

*You can do 20 alt. V-up instead of the toe to bar.

*You can scale the weights down if needed.
WEEK 1 - DAY 7 (ACTIVE RECOVERY)
WARM-UP CONDITIONING
3 sets 200 CALS ROW
45 SECS CARDIO -AFTER EVERY 50 CALS PERFORM-
10 AIR SQUAT 10 BURPEE OVER ROWER
8 90/90 HIP-ROLLS

COOL-DOWN
CAT-CAMEL 60SECS
HIP FLEXOR STRETCH/SIDE 45 secs
STANDING HAMS./SIDE 45 SECS
WEEK 2 - DAY 1
WARM-UP STRENGTH
3 sets A1. Back Squat 4X6 @72-73%*
-add 2.5 or 5kg on top of last week's weight-
12 goblet squat -rest 90 secs - 2 mins between sets-
10 hand release push-up
B1. Bench press 4X6 @72-73%*
8 frog rocks -add 2.5 or 5kg on top of last week's weight-
B2. gorilla row 4X16
-rest 60 secs between sets -
@24/16kg*
METCON ACCESSORY
4 sets BULGARIAN SPLIT SQUAT 3X12
-same weight like last week-
5 DB thruster @22.5kg/15kg* -rest 30 secs between leg-

10 burpee box jump @24/20

10 deadlift @60/40kg*
5 DB thruster @22.5kg/15kg* COOL-DOWN
REST 02:00 BETWEEN EACH SET COUCH STRETCH / LEG 60 SECS
-you have 2 mins rest between sets,
so try to push your limits in the
PIGEON / SIDE 60 SECS
workout-
PUPPY DOG STRETCH 60 SECS

*Note the weight down.

*You can scale the weights down if needed.
WEEK 2 - DAY2
WARM-UP STRENGTH
3 sets A1. 3 POSITION SNATCH 70% x 3 sets
-warm-up sets @55, 60, 65%
12 pvc overhead squat -ground, below the knee, above the knee-
10 pike shoulder taps -rest 60 secs between sets -

8 kang squat B1. Snatch pull 5x3 @95-100%*

-add 2.5 or 5kg on top of last week's weight-

METCON ACCESSORY
c1. Half kneeling single
buy in: 30 cals echo bike arm press / side 3X12
into... c2. Standing single arm
Overhead hold / side 3X30 secs
5 sets -little or no rest between arms-
10 shoulder to overhead
@50/35kg*

COOL-DOWN
10 burpee to target
buy out: 30 cals echo bike
seated shoulder ext. 45 SECS
-Pacing is important here - don't go
too quick in the first round. Try to Thread the needle /side 45 SECS
find your maximum sustainable
effort that you can hold up to.- PUPPY DOG STRETCH 60 SECS

*You can scale the weights down if needed.

WEEK 2 - DAY3
WARM-UP STRENGTH
3 sets A1. deadlift 4x6 @ 72-73%
-add 2.5 or 5kg on top of last week's weight-
10 barbell RDL -rest 90 secs - 2 mins between sets-
10 tuck up
B1. strict press 4x8
8 hand release push-up -add weight after each set, build heavier
than last week-
-rest 60 secs between sets-

METCON ACCESSORY
c1. RING ROW 3X15
AMRAP5
10 BOX JUMp @24/20 c2. DB REVERSE FLY 3X15
-30 secs rest between exercises-
12 DEADLIFT @50kg*
REST 90 SECS
AMRAP5

COOL-DOWN
10 BOX JUMP @24/20
9 HANG POWER CLEAN @50kg*
REST 90 SECS cat-camel 60 SECS
pigeon stretch/side 60 SECS
AMRAP5
ring back stretch 60 SECS
10 BOX JUMP @24/20
6 FRONT SQUAT @50kg*
*Note the weight down.
*You can scale the weights down if needed.
WEEK 2 - DAY 4(ACTIVE RECOVERY)
WARM-UP CONDITIONING
3 sets
rowing
45 SECS CARDIO
3 sets
10 lunge with overhead
4x2 mins moderate, 30 secs hard
reach -no rest between efforts-
8 back extension -2 mins very easy effort between sets

COOL-DOWN
CAT-CAMEL 60SECS
HIP FLEXOR STRETCH/SIDE 45 secs
STANDING HAMS./SIDE 45 SECS
WEEK 2 - DAY 5
WARM-UP STRENGTH
3 sets A1. Power CLEAN 3x5@70-75%
-add weight after each set-
12 goblet squat -rest as needed
5 ECCENTRIC CHIN-UP B1. CLEAN PULL 2X3 @95%
8 MUSCLE CLEAN @BAR 2X3 @100%
-rest 45 secs between sets-

METCON ACCESSORY
6 sets C1. Dual KB overhead carry 3X2 length
-as heavy as you can-
15/12 cals row
C2. DB lateral Raises 3x12
15 wall ball @9/7kg* -little or no rest between-

20 DB snatch @22.5/15kg*
REST 01:00 BETWEEN EACH SET COOL-DOWN
-during that 01:00 rest focus on
your breathing- cat-camel 60 secs
ring shoulder stretch 45 secs
Standing QL stretch 30 secs

*You can scale the weights down if needed.

WEEK 1 - DAY 6
WARM-UP STRENGTH
3 sets A1. FRONT SQUAT 2X8 @60-65%
10 prayer stretch 3x6 @70-75%
-rest 60 secs between sets-
12 behind the head press B1. PUSH PRESS 4X8
with band -add weight after each set-
-rest 60 secs between sets-
10 Empty bar front squat

METCON ACCESSORY
800 m row C1. chainsaw row 3X12 @22.5/15kg
45 DB deadlift @22.5/15kg* C2. DB RDL 3x12 @22.5/15kg
30 toe to bar* -little or no rest between-

REST 02:00
600 m row COOL-DOWN
30 DB deadlift @22.5/15kg
dead-hang 3x20 secs
20 toe to bar
Lumbar twist/side 45 secs
REST 02:00
CHILDPOSE LAT STRETCH 30 SECS
400 m row
15 DB deadlift @22.5/15kg
10 toe to bar
*You can do alt. V-up instead of the toe to bar.
*You can scale the weights down if needed.
WEEK 2 - DAY 7(ACTIVE RECOVERY)
WARM-UP CONDITIONING
3 sets emom24
45 SECS CARDIO 1.min:15/12 cals row
10 kang squat 2.min: 30 secs max air squat
8 box step up 3.min: 12/10 cals echo bike
4.min: REST

COOL-DOWN
CAT-CAMEL 60SECS
pigeon / side 60 secs
standing pancake 60 SECS