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
September
- 15. FR Venus
- 14. New Home Jazz
- 13. Sq/Pr/Pu L/M/H
- 12. Park Push & Pull
- 11. Floreio No.2 | Beginner
- 10. Rings BBR Pull 2 (C)
- 9. Q&D Swings & Pushups 10/2 + FR Parsephone (C)
- 8. Floreio No.2 | Beginner
- 7. Upper Push & Pull *
- 6. Floreio No.1 | Beginner
- 5. FR Poseidon & Erebos
- 4. Full Single KB Ladder
- 3. Park Push & Pull
- 2. Park Free Upper
- 1. FR Venus
Wednesday 30/9/2020
FR Venus
Home: 50min
22min Full Body Stretch & Warmup
4 Rounds | For Time
Pushups x50
Crunches x20
Squats x50
Time: 28:29 | +08:28 vs PB | Used pushup handles
Monday 28/09/2020
New Home Jazz
Outdoors: 30min
24kg KB
A1. Goblet Squats 4x153 Sets | 1:30 RBS
B1. One Arm Swings x10 | LB2. Thrusters x5 | L
B3. One Arm Swings x10 | R
B4. Thrusters x5 | R
3 Sets | 1:30 RBS
C1. Strict Press x8 | LC2. Strict Press x8 | R
First session in the new home.
Tuesday 22/09/2020
Sq/Pr/Pu L/M/H
Outdoors: 39min
4 Rounds | 1:30 RBS | 2:30 RBR
A1. 5x Double Racked Front Squat | 40kg
A2. 8x KB Strict Press | 24kg
A3. 3x WT Pullups | 12kg
A4. 8x BW RTO Pushups
Thursday 17/09/2020
Park Push & Pull
Outdoors: 34min
10min Body Warmup
RTO Dips x32
Dips x40
Reverse Grip Aussie Pullup x30
Toes To Bar x10,8,6,4,4
Wednesday 16/9/2020
Floreio No.2 | Beginner
Home: 20min
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
Tuesday 15/9/2020
Rings BBR Pull 2 (C)
Outdoors: 42min
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.
Saturday 13/08/2020
Q&D Swings & Pushups 10/2 + FR Parsephone (C)
Balcony: 32min
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
Friday 11/9/2020
Floreio No.2 | Beginner
Home: 20min
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
Thursday 8/9/2020
Upper Push & Pull *
Outdoors: 38min
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!
Wednesday 9/9/2020
Floreio No.1 | Beginner
Home: 20min
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
Tuesday 8/9/2020
FR Poseidon & Erebos
Outdoors: 43min
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
Sunday 6/9/2020
Full Single KB Ladder
Outdoors: 40min
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
Friday 4/09/2020
Park Push & Pull
Outdoors: 36min
10min Body Warmup
Negative Mantle Chinup 4x4
RTO Pushup 3x10
Face Pull 3x15
Pelican Curls 3x10
Wednesday 2/09/2020
Park Free Upper
Outdoors: 34min
10min Body Warmup
Skin The Cat 3x3
Front Lever Pulls 10,8,6,6
RTO Dips 5x5
Dips 3x10
Reverse Grip Aussie Pullup 3x10
Tuesday 1/9/2020
FR Venus
Home: 25:44
4 Rounds | For Time
Pushups x50
Crunches x20
Squats x50
+05:43 vs PB
Contact
strahinja[at]grkinic.com or via Telegram