Notes

For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #7 / Cluster

00:09 - CALF RAISE
02:09 - GAKK SQUAT
04:12 - GOOG MORNING+SQUAT
06:12 - PRESS
08:10 - CLUSTER
11:15 - DEFICIT PUSH UP
​13:15 - BIRD DOG

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​

NOTES:

For this workout you will need is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #6 / Jerk 

00:09 - SPLIT SQUAT
02:09 - GOOD MORNING + SQUAT
04:09 - PRESS
06:09 - THRUSTER
10:09 - ABS
12:09 - PLANK

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​

Notes
FULL-BODY STRENGTH: In both the double dumbbell snatch and push press, you'll work for 30 seconds each with a one to two second pause in the overhead position. The pause is valuable for reinforcing strength and stability in overhead positions. Use your legs and hips to drive the weight overhead. Brace your torso and be sure to keep the weight over the center of your body. Pause, repeat, then rest about one minute between sets. Go get strong!

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: This sprint workout is the perfect opportunity to practice three different higher-skill movements--the double under, alternating dumbbell snatch, and the up-down/tuck jump combo. We're looking to complete three by five sets of each and working for 45 seconds, resting for 15 seconds.

For the double under, move smoothly by finding a focal point ahead and quickly rotate your wrists. No jump rope? No worries! Substitute with lateral hops, or hops on to a slightly elevated surface.

Next in the dumbbell alternating hang snatch, we're looking to hinge at the hips while loading the hamstrings with tension then driving the weight up and overhead. Control the weight back down and switch hands at or below shoulder level.

Lastly, raise your heart rate up again with an up-down plus tuck jump combo. Be quick and snappy with the hips on the up-down to give you momentum for the tuck jump. For the tuck jump, drive your knees towards your chest to build even more height!
​
Rest about 3-5 minutes before finishing with some ab/core work. Now, go crush it!
​
WARM-UP
AMRAP x 5 MINUTES
100m Run
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

Notes
BODY WEIGHT PUMP: Build and improve your bodyweight strength in these static positions! Every two minutes for eight minutes (4 sets), we're looking to hold each movement for 30-seconds. Keep your elbow and shoulder stacked and side of hip raised in the planks. Focus on maintaining an upright torso and flat back in the squat holds. Continue to breath under control when holding these positions. If you're shaking, you're working!

Rest about 3 minutes before moving on to the Full-Body Sweat Workout.

FULL-BODY SWEAT: Kick your bodyweight training up a notch with this 20-minute AMRAP! Find a stable, elevated object or surface and get after those step-ups. Start slow with these sit-thrus. When you feel you have the coordination down, speed things up! Grind through the burpees using your hamstrings and hips to pop up off the ground (jumping optional). Pause and catch your breath for a bit in the squat hold and tabletop hold. Then, get your heart rate up again with jumping jacks. Have fun with this one and don't forget to attack the finisher for more pump. Enjoy!

WARM-UP
EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

Notes
PUSH x PULL STRENGTH: We're looking to complete 6 sets of pressing and pulling work starting with the dumbbell strict press, push press, then the Romanian deadlift. Keep your belly braced throughout each movement. You have the option to use the same weight in all sets, or build to a moderate heavy weight as able and with optimal form. Feel the burn in your shoulders, lats and hamstrings with this one!

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: Four is the luckiest number in this workout. You'll perform four sets of 4-minute AMRAPs with a small 30-second rest between each set. Instead of starting with the first movement in every set, you'll pick up where you left off from the previous set.

You can choose to use this as an opportunity to practice double unders working no more than 45 seconds, or work on some speedy single jumps. Again, keep your torso braced in both the deadlifts and push presses. Remember, slow is smooth, smooth is fast. Get after it!

WARM-UP
AMRAP x 5 MINUTES
​40 Mountain Climbers
30 Bicycle Crunches
20 Lateral Jumps Over DB
​10 Up-Downs

Notes
FULL-BODY STRENGTH: We're back at it with a fun, full-body strength workout. We start this EMOM with a super leg combo--front squat, plus lunges (left and right)--that counts as one rep. Keep your chest tall and upright in both the front squat and lunges. You can choose to lunge forward or back. In the next minute, you'll hold the top of a glute bridge while pressing the weight up. In both movements, you'll work for about 45 seconds with 15 seconds to transition. Let's get to it!

​Rest about 3-5 minutes before moving on to the Full-Body Workout.

​FULL-BODY WORKOUT: Triple AMRAP with a shorter rest period between each means... keep the body moving! Cycle smoothly through these up-downs. On the shoulder taps, alternating each shoulder by tapping same hand to same shoulder, or opposite shoulder. Main goal is to keep the body rigid with minimal rotation. For the lungesters, hold a single DB in the front rack, lunge backwards, then press overhead. For extra heat, use two dumbbells! Have fun with this one and let us know how you do!

WARM-UP
EMOM x 2 MINUTES
:30 High Knees
:30 Butt Kickers

Into,
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps

NOTES:

For this workout you will need is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #5 / SNATCH 

00:09 - HIP MUSCLE SNATCH + OHS
02:09 - SNATCH PRESS
04:09 - OVERHEAD SQUAT
06:09 - SNATCH PULL (till power position)
08:09 - MUSCLE SQUAT SNATCH + OHS
10:09 - SNATCH THRUSTER
12:09 - ABS

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​

Notes
FULL-BODY STRENGTH: We revisit single arm/single leg strength in this workout. After your warm-up, you'll perform the three exercises within 1:20 time frame, or less, and repeat this at the top of every two minutes for 6 sets. Focus on keeping the dumbbell close to the body in the upright row, your torso vertical with rib cage down in the shoulder press, and squeeze your glutes at the top of the bridge-ups.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: Three movements for triple the fun! We have triple header AMRAP with one minute rest between. Swing the dumbbells to eye level and keep arms long in the Russian swings. Power through with your legs and hips in the push presses. Lastly, quickly spring your feet out and back to standing in up-downs. This is a guaranteed burner of a workout!

Rest about 3-5 minutes before finishing with some ab/core work. Now, go crush it!
​

WARM-UP
AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs