Workout of the day / Tréning dňa

Friday Progression:  3 rounds / every 3 minute set Bulgarian split squats 8 + 8 repetition rest 30-45 second between change   A) Back squat   / […]

Thursday Body Blast with Evka

Wednesday Progression: EMEM 6 1 – 20 second hold on rings + 10 second hold in catch position 2 – Single leg broad jump 4 L […]

Tuesday Progression: 3 rounds of 3 wall climbs 45 second HSH 60 second plank   A) Push press     / every 90 second set 2-2-2-1-1-1-1-1-1 B) […]

Monday Progression: EMEM 16 15 wall ball 12/9kg 20 KB swing 24/16kg A) TABATAs Single arm plank  L+R 90 second rest Side plank L+R 90 second […]

Saturday indoor cycling class or 1 hour cardio session

Friday 4 rounds 40/20 interval static hang chin over the bar HSH A) 30 minute AMRAP 5 strict HSPU 5 strict C2B pull-ups 5 deficite strict […]

Thursday BODY BLAST workout A) Intervals 30/15 – 30/10 – 2x 20/10 rope jump air squat single leg glute bridge L single leg glute bridge R […]

Wednesday Progression: 6 rounds   / every 90 second set 5 weighted ring dips 10 BF sit-ups A) Deadlift    / every 2 minute set 6-6-4-4-2-2-2 B) […]

Tuesday Progression: 3 rounds 30/15 interval cuban press wall slides bend over flys A) Standing military press    / every 2 min set 5-5-3-3-2-2-2 B) 15 […]