Weekly training program of the best Czech crossfitter Martin Feiferlik

Ondra Marienka Author: Ondra Marienka
crossfit Personalities
4 minuty čtení

Just like last year, Martin Feiferlík became the best crossfitter in the Czech Republic this year and he definitely did not defend this title just like that. This athlete completes several training units during one day, which are really very physically demanding. However, Martin's day does not revolve only around his training sessions. Since this athlete is also the owner of the Getup gym in Pilsen, he has to supervise the running of the whole gym between his training sessions.

And in this article you can see the detailed schedule of Martin Feiferlik's weekly training sessions and verify that Martin works hard like few others!

We would also like to add that this type of training is tailor-made for Martin and his workouts change every week. So, if any of you would like to be inspired by these workouts, you should be cautious, aware and self-critical in the sense of whether his performance is really at a level to compare with the best crossfitter in the country.

Monday

Session 1
A
B


Session 2

A

  • 3x3 hang muscle snatches + 3 OHS 3x3
  • hang power snatches + 3 OHS
  • Snatch Every 1:30 x 10 sets
  • Sets 1-4: 3 reps 75%
  • Sets 5-7: 2 reps 85%
  • Sets 8-10: 1 reps, so make it hard but comfortable

B

  • 4x3 snatch pull / 4x3 / 1:30 rest 105%

C

D - Gymnastics

  • EMOM 20
  • Odd - 7 Bar MU (exercisedemonstration)
  • Even - 20 Cal Bike erg
  • Intention - Focus on volume under duress

E - Row intervals

  • Row 1000m (exercise demonstration)
  • Rest 1:00
  • Row 800m
  • Rest 1:00
  • Row 600m
  • Rest 1:00
  • Row 400m
  • Rest 1:00
  • Row 200m
  • Intent - work with pace
  • first interval was at 1:40/500m and accelerate to about 1:24 for 200m

Tuesday

Session 1
A - Gymnastics
B- 5 rounds for time


Session 2

A - Clean and Jerk - Warm Up

  • 3x3 Muscle Clean + strict presses
  • 3x3 Hang Power Clean +. Jerks
  • 5x1 Power Clean + 1 Squat clean
  • Into
  • 5x1 Squat clean 80kg
B - Build to a max jerk

C - Squat Clean 2 front squats

  • 5 working sets / 125kg

D - Light split jerks

  • 5x5 / 1:30 restMore for techqniue rather than weight

E - 5 minute EMOM


Wednesday

Session 1
A - Miko Triangle
  • 40min EMOM
  • 1min - 21 Cal Bike
  • 2min - 22 Cal Row
  • 3min - 22 Cal ski

B - 10 rounds of

C - Supplements

  • 4 round / 1min rest
  • 15 Hollow rock
  • 25 back extensions
  • 20m DB walking lunges

Thursday

Session 1

A - Metcon 5 rounds


Session 2

A - Power Snatch.

  • 10 minute EMOM
  • 1 rep every 30 seconds No misses and building in weight

B - Power Clean and jerk

  • 10 minute EMOM 1 rep every 30 seconds
  • No misses and building up in weight

B - Back Squats

  1. 5x2 / 1:25 rest / 200kg

C - 5 minute

  • EMOM 16 c2b


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Friday

Session 1

A - 8x400m run/ rest 2min /

  • Intent - pace should be comfortable

B - EMOM x 22

  • 22 Cal Bike erg
  • 22 Cal Row


Session 2

A - Clean and Jerk Warm Up

  • 3x3 Muscle Clean + strict presses
  • 3x3 Hang Power Clean +. Jerks
  • 5x1 Power Clean + 1 Squat clean

B - Hang snatch.

  • 6 sets 3 reps at 100kg

C - Max hang clean.

  • 6 sets 3 reps at 130kg
  • B - DL
  • 5 sets 8 reps 170kg / 1:30 rest

C - Gymnastics

  • 1 legless rope climb 1 leg rope climb without touching the floor
  • 6 sets rest 2min

Saturday

Trying to go workouts in a competitive effort!

A Workout
Rest 10min
B Workout
  • 21-15-9
  • Dumbbell snatches
  • Ring dips
Rest 10min

C, Workout

Source: instagram

Ondra Marienka Author: Ondra Marienka
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