Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized

Previous

  1. [August]

September

  1. 10. Rings BBR Pull 2 (C)
  2. 9. Q&D Swings & Pushups 10/2 + FR Parsephone (C)
  3. 8. Floreio No.2 | Beginner
  4. 7. Upper Push & Pull *
  5. 6. Floreio No.1 | Beginner
  6. 5. FR Poseidon & Erebos
  7. 4. Full Single KB Ladder
  8. 3. Park Push & Pull
  9. 2. Park Free Upper
  10. 1. FR Venus

Rings BBR Pull 2 (C)

10min Full Body Warmup

Mantle Chin Ups - 3x4 | Each Arm
Tuck Front Lever Holds - 3x10-15s
Face Pull - 3x10
Skin The Cat - 3x3
Pelican Curls - 3x8

Swapped Bicep Curls with Pelicans.

Q&D Swings & Pushups 10/2 + FR Parsephone (C)

10min Dynamic Warmup

24min | 4 Series | 80 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

For time

Squats x30 | 24kg KB
Burpees x30
Leg Raises x30
Rest 30sec
Squats x20 | 24kg KB
Burpees x20
Leg Raises x20
Rest 20sec
Squats x20 | 24kg KB
Burpees x10
Leg Raises x10

Time: 19:37 +10:55 vs PB

Floreio No.2 | Beginner

A1 5 min of Total Body Joint Mobility
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Beginner variation 10 reps

Complete the whole D1-D3 circuit 3 times, without resting between exercises, but resting 90 seconds after the complete circuit.

Details on the workout on Ido Portal's blog here

Upper Push & Pull *

10min Dynamic Warmup

RTO Dips 4x8
Elevated Inverted Ring Row 3x10
Tricep Extensions 2x10
RTO Pushups 3x10
Chinup L-Sit 4x5

Damn! Right on spot!

Floreio No.1 | Beginner

A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Beginner variation 10 reps

Repeat D1-3 for 3 total sets

Details on the workout on Ido Portal's blog here

FR Poseidon & Erebos

10min Body Warmup

Pullups x20
Pushups x20
Pullups x15
Pushups x15
Pullups x10
Pushups x10
Pullups x5
Pushups x5

+04:38 vs PB

4 Rounds

Passive Hang 60s
Strict Toes To Bar x10
Split Lunges x40
Burpees x25

PB 34:11

Full Single KB Ladder

10min Body Warmup

24 kg KB | Ladder 5,4,3,2,1 | 1 Round = Both Sides

Snatches
OH Squats
Windmils
Thrusters
Squat Kicks

20kg KB would be more suitable for this routine

Toes To Bar 3x10

Park Push & Pull

10min Body Warmup

Negative Mantle Chinup 4x4
RTO Pushup 3x10
Face Pull 3x15
Pelican Curls 3x10

Park Free Upper

10min Body Warmup

Skin The Cat 3x3
Front Lever Pulls 10,8,6,6
RTO Dips 5x5
Dips 3x10
Reverse Grip Aussie Pullup 3x10

FR Venus

4 Rounds | For Time

Pushups x50
Crunches x20
Squats x50

+05:43 vs PB

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Contact

strahinja[at]grkinic.com or via Telegram

Curriculum Vitae (CV)

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