Bogdan Petrican

Head Coach

THE PURPOSE OF THIS 4 WEEKS PROGRAM IS TO STRENGTHEN THE BODY, LEARN BREATHING
MECHANICS AND IMPROVE TISSUE QUALITY (TENDONS AND LIGAMENTS)
FOR A BETTER TRACKING NOTE EVERY TOTAL REPS AND TIME FOR EACH WORKOUTS
THE PURPOSE FOR EACH ATHLETE IS TO CHASE A PROGRESSIVE OVERLOAD (INCREASE THE WEIGHT
IF YOU USE, TIME UNDER TENSION, SPEED OR ECCENTRIC/ISOMETRIC DEMANDS)
NO ACCESSORIES REQUIRED
WE WILL USE THE RIR CONCEPT FOR A BETTER PROGRESS AND A BETTER HYPERTROPHY RESPONSE

BOGDAN PETRICAN, HEAD COACH AT THE BOX.

 Bogdan Petrican
Head Coach

RIR IS A METHOD OF AUTOREGULATATING OUR TRAINING BY QUANTIFYING OUR PROXIMITY

TO CONCENTRIC MUSCULAR FAILURE ON A SET TO SET BASIS.
RIR 0-1 MAX EFFORT, NO REPS IN RESERVE
RIR 2-3 VERY HARD ACTIVITY, 2-3 REPS LEFT IN THE TANK
RIR 4-5 VIGOROUS ACTIVITY, 4-5 REPS LEFT IN THE TANK
RIR 6-8 LIGHT ACTIVITY
RIR 9-10 VERY LIGHT ACTIVITY

AMRAP = AS MANY REPS AS POSSIBLE

E.M.O.M = EVERY MINUTE ON THE MINUTE/FINISH YOUR REPS AND STAY THE REST OF THE MINUTE

IN EACH WEEK WE WILL HAVE A SPECIFIC WARM UP (WUP) THAT WILL BE REPEATING IN EVERY TRAINING
 Bogdan Petrican
Head Coach WEEK 1 - DAY 1
BEFORE WUP INHALE/EXHALE 3 SEC ON EACH CYCLE FOR 2 MIN

WUP 7 MIN AMRAP

Exercise Reps
90/90 hip rotation 10

Plank shoulder tap 20

Prone swimmers 10

STRENGTH
Exercise Sets Reps Intensity Rest
Close grip push-ups 4 AMRAP RIR 2-3 60 sec

Split squat* 4 AMRAP RIR 2-3 60 sec

*Like in the video, but with both feet on the ground

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 1 - DAY 1

METABOLIC CONDITIONING - EMOM 10 MIN

Minute Exercise Reps
1 Push up shoulder tap 16

2 Squat jumps 16

Rest 3 minutes

AMRAP 15 MIN
Exercise Reps
Plank up-downs 8

Chair dips 8

V-ups 8

Bear crawl hip extension 8

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 1 - DAY 2
BEFORE WUP INHALE/EXHALE 3 SEC ON EACH CYCLE FOR 2 MIN

WUP 7 MIN AMRAP

Exercise Reps
90/90 hip rotation 10

Plank shoulder tap 20

Prone swimmers 10

STRENGTH
Exercise Sets Reps Intensity Rest
HSPU/Pike push-ups 4 AMRAP RIR 2-3 60 sec

Pistol squat/squat 4 AMRAP RIR 2-3 60 sec

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 1 - DAY 2

METABOLIC CONDITIONING - 4 ROUNDS OF:

Exercise Reps
Dead bug 8/8

Explosive push-ups 5

Lunges 8/8

Rest 2 minutes

21-15-9
Exercise Obs
Burpees -

Mountain climbers *here you do 42-30-18

Crunches -

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 1 - DAY 3
BEFORE WUP INHALE/EXHALE 3 SEC ON EACH CYCLE FOR 2 MIN

WUP 7 MIN AMRAP

Exercise Reps
90/90 hip rotation 10

Plank shoulder tap 20

Prone swimmers 10

STRENGTH
Exercise Sets Reps Intensity Rest
Hip Thrust 4 AMRAP RIR 2-3 60 sec

Bulgarian Split Squat 4 AMRAP RIR 2-3 60 sec

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 1 - DAY 3

METABOLIC CONDITIONING - EMOM 10 MIN

Minute Exercise Reps
1 Plank 45 sec

2 Hollow hold 30 sec

Rest 2 minutes

4 ROUNDS OF:
Exercise Reps
Squat 25

Push-ups/Kneeling push-ups 10

Reverse lunges 30

Plank 1 min

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 1
2 MIN NASAL BREATHING 3 SEC IN/3 SEC OUT FROM BEAR CRAWL POSITION

WUP
Exercise Reps
ISO Hold Lunge acumulate 2 min on each leg

Prone T raises 50
*don’t raise to much the arms, instead use your shoulder blades

Prone A raises 50

STRENGTH
Exercise Sets Reps Intensity Rest
Push-ups/Kneeling push-ups 4 AMRAP RIR 2 60 sec
*3 sec eccentric

Lateral lunges 4 AMRAP RIR 2 60 sec

*stay low and change the side slow

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 1

METABOLIC CONDITIONING - EMOM 10 MIN

Minute Exercise Reps
1 Wall sit with reach 15

2 Archer Push-Ups 12
*use kneeling position as a regression

Rest 3 minutes

AMRAP 15 MIN
Exercise Reps
Plank Hip Tap 20

Explosive Push-Ups 5
*push as hard as possible

Reverse lunges 20

Jumping squats 5
*jump as higher as possible

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 2
2 MIN NASAL BREATHING 3 SEC IN/3 SEC OUT FROM BEAR CRAWL POSITION

WUP
Exercise Reps
ISO Hold Lunge acumulate 2 min on each leg

Prone T raises 50
*don’t raise to much the arms, instead use your shoulder blades

Prone A raises 50

STRENGTH
Exercise Sets Reps Intensity Rest
Dips 4 AMRAP RIR 2 60 sec
*3 sec pause on the bottom position

60 sec
Single Leg Box Squat 4 AMRAP RIR 2 *use as support something that is below or at
your knees level

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 2

METABOLIC CONDITIONING - 4 ROUNDS OF:

Exercise Reps
Squat 25

Crunches 25

Superman hold 1 min

Rest 2 minutes

3 ROUNDS OF:
Exercise Obs
Walking lunges/reverse lunges 3 min work/1 min rest

*if you have jump rope/bike/treadmill go as hard as possible 3 min X 3

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 3
2 MIN NASAL BREATHING 3 SEC IN/3 SEC OUT FROM BEAR CRAWL POSITION

WUP
Exercise Reps
ISO Hold Lunge acumulate 2 min on each leg

Prone T raises 50
*don’t raise to much the arms, instead use your shoulder blades

Prone A raises 50

STRENGTH
Exercise Sets Reps Intensity Rest
Bulgarian Split Squat 4 AMRAP RIR 2 60 sec
*3 sec eccentric then up explosive

HSPU/Pike Push-Ups 4 AMRAP RIR 2 60 sec

*use kipping

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 2 - DAY 3

METABOLIC CONDITIONING - EMOM 8 MIN

Minute Exercise Reps
1 Squat hold + 5 Jump Squat 30 sec

2 Hollow hold + 5 V-Ups 30 sec

Rest 2 minutes

AMRAP 10 MIN
Exercise Reps
Push up shoulder tap 10

Glute Bridge walk out 40

*count every step

Plank Rotation each side 10

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 1
2 MIN PLANK NASAL BREATHING: 3 SEC INHALE/4 SEC EXHALE

WUP - AMRAP 7 MIN:

Exercise Reps
Heel elevated Split Squat 10

90/90 Hip Hinge 10

Scapular Push-Ups 10

STRENGTH
Exercise Sets Reps Intensity Rest
Archers Push-Up 4 AMRAP RIR 1-2 60 sec

Pistol Squat/Box Squat 4 AMRAP RIR 1-2 60 sec

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 1

METABOLIC CONDITIONING - EMOM 10 MIN

Minute Exercise Obs
1 20 sec Push-Up Hold + 5 Explosive Push-Ups chest close to ground

2 20 sec Plank rotation + 10 Jumping Lunges for beginners reverse lunges

Rest 3 minutes

AMRAP 15 MIN
Exercise Reps
Box Step-Up 50
* use a chair and do 25/25 each leg

V-Ups 50

Plank to Pike 50
*use a sliding surface

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 2
2 MIN PLANK NASAL BREATHING: 3 SEC INHALE/4 SEC EXHALE

WUP - AMRAP 7 MIN:

Exercise Reps
Heel elevated Split Squat 10

90/90 Hip Hinge 10

Scapular Push-Ups 10

STRENGTH
Exercise Sets Reps Intensity Rest
Towel Deadlift 4 5 5 sec max 45 sec
*max effort at every rep

Single Leg Hip Thrust 4 AMRAP RIR 1-2 60 sec

*if you have, use height

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 2

METABOLIC CONDITIONING - 4 ROUNDS OF:

Exercise Reps
Hand Release Push-Ups 15

Side Plank Hip Drop 15

Every round do 1 min Squat Hold 1 min

*AMAS = as much as possible

Rest 2 minutes

ACCUMULATE 2 MIN IN EACH POSITION:

Exercise Obs
Push-Up ISO Hold bottom position

Toe Squat ISO 90 degree angle

Split Squat with Heel Elevated 2 min on each leg

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 3
2 MIN PLANK NASAL BREATHING: 3 SEC INHALE/4 SEC EXHALE

WUP - AMRAP 7 MIN:

Exercise Reps
Heel elevated Split Squat 10

90/90 Hip Hinge 10

Scapular Push-Ups 10

STRENGTH
Exercise Sets Reps Intensity Rest
Push-Up Shoulder Tap 4 AMRAP RIR 1 60 sec
*2 sec hold when shoulder tap

Split Squat 4 AMRAP RIR 1 60 sec

*2 sec hold on bottom and jump

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 3 - DAY 3

METABOLIC CONDITIONING - EMOM 8 MIN

Minute Exercise Reps
1 Mountain Climbers 30 sec

2 Hollow Rock 30 sec

Rest 2 minutes

AMRAP 12 MIN
Exercise Reps
Squats 100

Push-Ups 50

*if you finish in 10 min you start again

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 1
WHEN YOU START THE BREATHING INHALE FOR 2 SEC THEN EXHALE SLOW
FOR 3 SEC, AFTER THE FULL EXHALE HOLD YOU BREATH UNTIL YOU NEED
AIR. START AGAIN WITH THE SAME PROCESS FOR 3 MINUTES.

WUP - 3 ROUNDS:
Exercise Reps
ISO Hold Lunge 45 sec
*each leg

Side Plank Hold 45 sec

*on each side of the body. Start with the left side.

Hollow Rocks 30 sec

STRENGTH
Exercise Sets Reps Intensity Rest
Push-Ups 4 AMRAP RIR 1 60 sec
*normal grip and 3 sec descend and explosive
up

Jumping Lunges 4 AMRAP RIR 1 60 sec

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 1

METABOLIC CONDITIONING - EMOM 10 MIN

Minute Exercise Reps
1 Explosive Push-Ups 10
*as high as possible

2 Glute Bridge Walkout 50 sec

Rest 3 minutes

AMRAP 12 MIN
Exercise Reps
Dips 30

Plank Jacks 30

Sit-Ups 30

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 2
WHEN YOU START THE BREATHING INHALE FOR 2 SEC THEN EXHALE SLOW
FOR 3 SEC, AFTER THE FULL EXHALE HOLD YOU BREATH UNTIL YOU NEED
AIR. START AGAIN WITH THE SAME PROCESS FOR 3 MINUTES.

WUP - 3 ROUNDS:
Exercise Reps
ISO Hold Lunge 45 sec
*each leg

Side Plank Hold 45 sec

*on each side of the body. Start with the left side.

Hollow Rocks 30 sec

STRENGTH
Exercise Sets Reps Intensity Rest
Pistol squats/Single Leg Box Squats 4 AMRAP RIR 1 60 sec
*1 set is with both legs/ for box squat use a chair or something below the knee level

HSPU/Pike push-ups 4 AMRAP RIR 1 60 sec

*if is possible with no kipping

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 2

METABOLIC CONDITIONING - 4 ROUNDS OF:

Exercise Reps
Bulgarian Split Squats 10/10

Jump Squats 6

Push-Up to Pike 10

Plank Rotation 6/6

Rest 2 minutes

FOR TIME:
Exercise Reps
Burpees 100

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 3
WHEN YOU START THE BREATHING INHALE FOR 2 SEC THEN EXHALE SLOW
FOR 3 SEC, AFTER THE FULL EXHALE HOLD YOU BREATH UNTIL YOU NEED
AIR. START AGAIN WITH THE SAME PROCESS FOR 3 MINUTES.

WUP - 3 ROUNDS:
Exercise Reps
ISO Hold Lunge 45 sec
*each leg

Side Plank Hold 45 sec

*on each side of the body. Start with the left side.

Hollow Rocks 30 sec

STRENGTH
Exercise Sets Reps Intensity Rest
Towel Deadlift 4 4 7 sec max. 45 sec
*max effort every rep

Dips 4 AMRAP RIR 1 60 sec

*descend slow

Tap the exercise text to see the movement tutorial

 Bogdan Petrican
Head Coach WEEK 4 - DAY 3

METABOLIC CONDITIONING - EMOM 8 MIN

Minute Exercise Reps
1 Hollow Rock 12-15

2 Bear Hold w/ Shoulder Tap 20

*10 each arm

Rest 2 minutes

AMRAP 15 MIN
Exercise Reps
Push-Ups 50
*the foot on the wall

Lunges 50 (25/25)
*the back foot on the wall

Every time you finish this do 50 Plank Side to Side

Tap the exercise text to see the movement tutorial