Una settimana vera della programmazione Competitor, gratis: gli stessi allenamenti dei nostri atleti agonisti.
🐺 Ecco la tua Settimana di Prova Competitor!
Grazie per averla richiesta!
Come promesso, ecco 6 giorni della programmazione Competitor: la stessa che seguono i nostri atleti agonisti, gara dopo gara.
Weightlifting, gymnastics, work capacity, endurance: ogni giorno ha la sua struttura, esattamente come la userebbe un atleta iscritto al programma.
Segui i pesi e gli scaling indicati, rispetta i tempi di recupero, e goditi un assaggio vero di come si allena chi fa Competitor con Training Herd.
Se ti piace, scrivimi su Instagram: parliamo di come iniziare davvero. E se condividi gli allenamenti, taggami @trainingherd!
5' Erg of Your Choice
- Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach
15 Pogo Jumps 10 Air Squats 5 Squat Jumps
3 Attempts × Countermovement Jump 3 Attempts × Squat Jump Rest as needed between attempts. Score: Record the maximum height reached for each movement.
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range.
3 Attempts × Max Time Hold Score – Best Attempt
60 m Handstand Walk Time Cap – 10 minutes
42 Double Unders 21 Burpees Over the Bar 36 Double Unders 18 Overhead Squats 30 Double Unders 15 Bar Muscle-ups Barbell Weight – Elite/Master 35 – 60/43 kg Regular/Master 40/Master 45 – 50/35 kg Master 50 – 45/30 kg Time Cap 7 minutes Target <5 minutes Tips & Scaling: The Double Unders are low-volume, so aim to keep them unbroken. Maintain a steady pace on the Burpees to avoid excessive fatigue before the Overhead Squats. Break the Overhead Squats into 2–3 quick sets if needed; the first rep may be performed as a Squat Snatch. Aim to keep the Bar Muscle-ups unbroken, or split them based on your MUSS. Scale the barbell weight and/or Bar Muscle-up reps if needed.
42 Double Unders – Partner A 42 Double Unders – Partner B 21 Synchro Burpees Over the Bar 36 Double Unders – Partner A 36 Double Unders – Partner B 18 Synchro Overhead Squats 30 Double Unders – Partner A 30 Double Unders – Partner B 15 Synchro Bar Muscle-ups Barbell Weight – Elite/Master 35 – 60/43 kg Regular/Master 40/Master 45 – 50/35 kg Master 50 – 45/30 kg Time Cap 9 minutes Target <6:30 minutes Tips & Scaling: Partner A must complete all Double Unders before Partner B starts. All other movements are synchro. Break the Overhead Squats and, if needed, the Bar Muscle-ups based on the lower MUSS between the two athletes. Scale the barbell weight and/or Bar Muscle-up reps if needed.
5' Erg of Your Choice
- Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks
10 Scapular Push-ups 10 Russian Baby Makers 5 Inchworms
A. Every 2 minutes × 5 Intervals 5 Bench Press @ 65–75% 1RM B. Every 2 minutes × 5 Intervals 5 Back Squats @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range.
8 Barbell Military Press @ RIR 3 Rest 60 seconds 8/leg Barbell Back-Rack Reverse Lunges @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure.
12 × 1 minute Erg @ RPE 9 Rest 1 minute between intervals Alternate ergometers every interval: 1. Ski Erg 2. Bike Erg 3. Row Erg × 4 Rounds Target: Maximize meters while maintaining a high and repeatable output across all 12 intervals. Note: On each ergometer, aim to maintain a faster pace than your average pace during the Ergathlon Super Sprint.
5' Erg of Your Choice
- Hand-to-Hand Wrist Circles - Downward Dog to Cobra - 90/90 Hip Switches
10 Kang Squats 5/side Half-Kneeling Kettlebell Bottom-Up Press 10 Banded Good Mornings
3 Power Snatches 3 Hang Power Snatches 3 Clean & Jerks 3 Hang Clean & Jerks Barbell Weight – 40/25 kg Note: Reps may be performed either Touch-and-Go or Drop-and-Go.
A. Buy-In: 400 m Run Then, 3 Rounds of: 10 Kettlebell Snatches 20 Chest-to-Bar Pull-ups Scaled: 15 Chest-to-Bar Pull-ups Work:Rest – 2:1 B. Buy-In: 400 m Run Then, 3 Rounds of: 10 Kettlebell Cleans 15 Handstand Push-ups Scaled: 12 Handstand Push-ups Work:Rest – 2:1 C. Buy-In: 400 m Run Then, 3 Rounds of: 10 Kettlebell Shoulder-to-Overhead 10/7 Ring Muscle-ups Scaled: 7/5 Ring Muscle-ups Kettlebell Weight – 24/16 kg Time Cap – 8 minutes per block Target – <6:30 per block Tips & Scaling: Rest for half the time it takes you to complete each block. For example, if you complete a block in 6 minutes, rest 3 minutes before starting the next block. If you reach the 8-minute Time Cap, rest 4 minutes. Scale the gymnastics reps to the numbers in parentheses if needed while maintaining the intended stimulus.
10 Medball GHD Sit-ups Rest 30 seconds 10 Medball GHD Reverse Hypers Rest 30 seconds 10/side Medball Russian Twists Rest 60 seconds Medball Weight – 9/6 kg
Rest
5' Erg of Your Choice
- Half Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels
30 Single Under w/Alternating Foot Step 10 Heiden Bounds 5 Broad Jumps to Vertical Jumps
3 Attempts × Broad Jump 3 Attempts × Single Leg Triple Hops – right leg 3 Attempts × Single Leg Triple Hops – left leg Rest as needed between attempts. Score: Record the maximum distance reached for each movement.
1 Power Clean + 1 Hang Squat Clean + 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range.
Alternating b/w Odd minutes: 5 Weighted Pull-ups @ RIR 3 Even minutes: 5 Weighted Dips @ RIR 3 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure.
AMRAP 3-3-4 minutes 2-2-3 Rope Climbs 5-5-7 Sandbag Cleans 15-15-21 Toes-to-bars Max Wall Ball Shots Rest 1 minute b/w AMRAP Sandbag Weight – 70/50 kg Medball Weight – 9/6 kg Rope Height – 4.5 m Target – 50+ Wall Ball Shots Tips & Scaling: Perform the Sandbag Cleans with a fast Drop-and-Go rhythm and aim to keep the Toes-to-Bars unbroken. Manage the Rope Climbs efficiently to preserve your grip and maximize the time available for Wall Ball Shots. Scale the Sandbag Clean and/or Toes-to-Bar reps from the start if needed to ensure enough time to accumulate Wall Ball Shots in every interval.
Every 4' × 3 Intervals 4 Rope Climbs, split as needed 8 Worm Clean & Jerks 16 Toes-to-bars, synchro Max Wall Ball Shots, split as needed Medball Weight – 9/6 kg Rope Height – 4.5 m Target – 75+ Wall Ball Shots Tips & Scaling: Split the Rope Climbs evenly and keep transitions between partners fast. Perform the Worm Clean & Jerks with a fast Drop-and-Go rhythm and aim to keep the synchro Toes-to-Bars unbroken. On the Wall Ball Shots, switch every 15 reps to maintain a high and repeatable pace without compromising the following intervals. If you don't have a Worm, substitute the 8 Worm Clean & Jerks with 6 Synchro Sandbag Cleans per interval.
5' Erg of Your Choice
- Pigeon Stretch - Bench T-Spine Stretch - Elephant Walks
10 Alternating Bird Dog 10 Kettlebell Russian Swings 10 Kettlebell Goblet Squats
A. Every 2 minutes × 5 Intervals 5 Front Squats @ 65–75% 1RM B. Every 2 minutes × 5 Intervals 5 Deadlifts @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range.
8 Barbell Pendlay Rows @ RIR 3 Rest 60 seconds 8 Barbell Hip Thrusts @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure.
5 × 800 m Run @ RPE 8 Rest 2 minutes between intervals Tips: Run at a faster pace than your average pace during the 10K Test. Aim to maintain consistent split times across all 5 intervals.
Questa è solo una settimana. Immagina cosa si costruisce in mesi di programmazione su misura.
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