Notes

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

Workout at Home #3 / Jerk

00:14 - Split SQUAT
02:10 - Split SQUAT + PRESS
05:20 - PRESS + Jerk Drop BALANCE
07:55 - Push JERK (imitation)
10:20 - THRUSTER
​14:35 - Reverse 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
PUSH x PULL STRENGTH: It's Tempo Thursday. Goal in today's strength workout is to move slowly with control and feel each rep through the full range of motion.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: Pull-push-push-pull... What a great workout to balance both our pushing and pulling mechanics! Weight selection should allow for smooth movement and large rep sets within each minute.
​​
WARM-UP
AMRAP x 5 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

Notes
PUSH x PULL STRENGTH: We start today with a great upper body strength session. Both movements here are meant to be done steady and under control. Choose a relatively moderate to moderate-heavy weight where you're able to work continuously for each of the 30-second segments.

For the single-arm dumbbell floor press, keep wrist and elbow in line and back of the arm gently touching the ground. Then, press weight up extending your elbow.

For the single-arm dumbbell bent over rows, keep your back flat and shoulders back while hinging at the hips. Then, pull weight towards your rib cage squeezing your back and shoulders blade tightly.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: Close out your strength workout with this double-fun double AMRAP metcon! We're looking to keep all transitions between movements fluid to maximize the amount of rounds and reps. You can choose to do the double dumbbell swings similar to Russian kettlebell swings, or swing to overhead like American swings to spice it up! Stay constant with the burpees.

For the double dumbbell bent over rows, focus on squeezing both shoulder blades together while keeping your chest open, back flat, and tummy tightened. Rest 2 minutes then repeat!
​
WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
​MOVT 2 - Up-Downs
*Both movements = 1 Set

Notes
FULL-BODY STRENGTH: ​Perform the reps as described, then rest the remainder of the minute until the top of the next minute. Options for cardio include mountain climbers, high-knees in place, jumping jacks, jump rope, row or bike.

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

​FULL-BODY WORKOUT: Fight for as many rounds and reps as possible in this full-body conditioning workout. Goal is to complete the 400m run in 2-2:15, or less. If unable to run, you'll do 1:00 of jump rope plus 1:00 of up-downs. Then proceed to do the dumbbell complex. Complete the complex before starting the run/cardio again.
​
WARM-UP
AMRAP x 5 MINUTES
​10 DB Deadlift
:30 Plank
100m Run

Notes

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

Workout at Home #2 / Clean

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. ​

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

FULL-BODY SPRINT WORKOUT
AMRAP x 3 MINUTES
40m Shuttle Run*
30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
5 Single DB Front Squats**

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
5 Single DB Front Squats

*40m = 10m Down & Back x 2
**Hold DB Across Chest

(Score is Rounds + Reps)

CORE FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups
Hold DB across chest

Notes
FULL-BODY STRENGTH: Within each minute of this EMOM, perform these movements for 45 seconds, then rest, recover and transition to the next movement. This will definitely warm up your core!

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

​FULL-BODY SPRINT: This conditioning workout is an all-out effort for each of these 3-minute AMRAPs. Not to worry though. You'll have one minute of rest between each. Do your best to maintain your pace in the shuttle runs, and move smoothly through the DB front squats and single unders.
​
WARM-UP
AMRAP x 5 MINUTES
10 Sit-Ups
10 Glute Bridge-Ups
​10 Alt. Lunges w/ a Twist

Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget -- post your score in the comments too!

Notes
PUSH x PULL STRENGTH: Within a 10-minute time frame, you'll get in a mini pump session with the DB floor press and upright row. Both movements are meant to be done slow, smooth, and controlled. For the floor press, choose a relatively heavy weight. Then rest 2 minutes before the upright rows. For the upright rows, it is likely you'll use a lighter DB load, or a backpack. Break up reps in sets as needed.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: Today's movements are all about optimizing opposing forces for a balanced workout. Weight selection should allow for controlled and unbroken reps, perhaps broken up into no more than 2 sets per movement. Plank can be done on elbows or in push-up position. 
​​
WARM-UP
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES
:30 Single DB Swings
:30 High Knees

Notes
BODY WEIGHT PUMP: The bodyweight movements in today's pump sesh aren't designed to be done super-super fast. For each movement, take your time finding proper positions while becoming aware of the muscles you're using.

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

FULL-BODY GRIND: What do you get when you mix one part EMOM, one part AMRAP and all bodyweight exercises? You get a total body grinder of workout!

For the first 2 minutes of this 12-minute EMOM, we're looking to complete the 400m run in less than 2 minutes. Shorten the distance as needed. Then max burpees in minute 3.

After a 3-minute rest, dive right into the 10-minute AMRAP. Goal is to move smoothly and swiftly  spending about 1:30-2 minutes per round, or less. Get after it today!
​
WARM-UP
ON A 5:00 RUNNING CLOCK, complete the following:
200m Easy Jog
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
200m Easy Jog