PRVN COMPETE

2025-12-06 ~ 2026-07-05
2025.12.08 — 2025.12.1412/08 — 12/14
最新一周
周一
12/08
Description

:45/:45 Pigeon Pose
20/20 Banded Side Steps
20 Banded Pull Aparts
-then-
For Quality:
9:00 AMRAP
10 Medball Goblet Squats
10 Medball Strict Press
10 Box Jumps w/ Step Down, Easy Height

Athlete's Notes

Video Support:
Banded Side Steps
Banded Pull Aparts

Description

Hercules Week 9/9

For Load:
5 Supersets
2 Front Squats @ 88-96%
-rest :15-
12 Banded Jump Squats
-rest 3:00-4:00 b/t sets-

% is Based on 1RM Front Squat

Athlete's Notes

Build within the percentage range to a near max effort double for the day.

Record Working Weights

Video Support:
Banded Jump Squats

Description

Hercules Week 9/9

For Load:
7 Sets @ 75%+
1 Segment Squat Snatch
1 Overhead Squat

Rest as needed b/t sets

% is Based on 1RM Squat Snatch

Athlete's Notes

Today the goal is to establish a heavy RPE 9+ for the day while keeping the segment true. The segment will be a 1 second pause below the knee.

Record Heavy for Day

Description

For Quality:
4 Sets
5 Broad Jumps
25ft/7.5m Sled Push, Heavy
5 Step In Box Jumps, Moderate
25ft/7.5m Sled Push, Heavy
-rest 2:00 b/t sets-

Athlete's Notes

Score: Average Interval Time
RPE: 9/10

Approach each set not at a sprint, but with a high level of focus and intention on being explosive with each movement. Don’t sprint the transitions.

Sled loading recommendations, assuming turf field & ideal conditions:
Level 3 - 400/300lbs
Level 2 - 325/250lbs
Level 1 - 250/200lbs

If you don’t have a sled, perform a heavier/challenging plate push.

Description

For Time:
4-6-8-10-12 Shuttle Run (25ft/7.5m Down & Back)
10 Sandbag Squats
10 Bar Muscle Ups

Sandbag: 150/100lbs (70/45kg)

Athlete's Notes

Goal: 13:00-17:00
Score: Time
RPE: 9/10

Primary Objective: Reach On the Bar Muscle Ups
Secondary Objective: Build Shuttle Run Intensity

Treat the early rounds of the shuttle runs as a build into the meat of this workout. Keep heart rate manageable so you can confidently go unbroken on the bag, and reach on the bar muscle ups knowing you’ll be able to recover the upper body through the runs. As we get into the last 2 rounds, try to lean into the runs as they get more dense knowing your upper body will have the power for the bag and bar at the end.

You may hold the sandbag however you like today. If you don’t have a sandbag, perform dual kettlebell front squats.

Level 3: As Prescribed
Level 2:
For Time:
4-6-8-10-12 Shuttle Run (25ft/7.5m Down & Back)
8 Sandbag Squats
7 Bar Muscle Ups
Level 1: Sandbag: 100/80lbs (45/36kg)
For Time:
4-6-8-10-12 Shuttle Run (25ft/7.5m Down & Back)
10 Sandbag Squats
10 Chest to Bar Pull-Ups

Video Support:
Butterfly Pull-Ups

Description

For Quality:
5 Sets
:30 Dead Hang (Weighted)
6 Pendlay Rows. Moderate
6 Slow Prone Swimmers w/ 2.5lb Plates

Maintain a 2 second negative on each pendlay row.

Athlete's Notes

Video Support:
Pendlay Row
Prone Swimmers

Description

For Time:
2 Sets
1000m Row @ ~Target 2k Pace
Rest 2:00 sec b/t sets

Athlete's Notes

Score: Average 500m Pace / Set
Stimulus: Anaerobic Power and Capacity / 2k Race Pace Development
RPE: 9.5/10

Primary Objective: Sustain 2k pace or faster across both sets of 1000m, with the goal of having almost identical splits
Secondary Objective: Perform the first interval at 2k pace and the second interval a touch faster

Progression Note: We are putting the final touches on our 2k progression with 2 sets of 1000m at or faster than 2k pace. This will be a distinctly hard challenge that will set you up to know what you can hold and pace out for the 2k.

Level 3, 2: As Prescribed
Level 1:
3 Sets
750m Row @ Target 2k Pace
Rest 2:00 b/t sets

Description

For Completion:
4 Rounds
5/5 Bird Dog Rows, Light & Slow
:30 Tabletop Crawling
:30/:30 Couch Stretch
10 Seated 90-90 Get Ups

Athlete's Notes

Video Support:
Bird Dog Row
90-90 Get-ups
Tabletop Crawling

周二
12/09
Description

1:00 Back Rack Elbow Rotations
10 Inch Worms
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
3 Rounds
15 Calorie Row
10 Push Ups
5 Clean Grip RDL + 5 Muscle Clean, Building

Athlete's Notes

Video Support:
Prone I-Y-T
Back Rack Elbow Rotations

Description

Hercules Week 9/9

For Load:
Build to an RPE 9+ Top Set
2 Complexes
1 High Hang Power Clean
1 Power Clean
-rest :10 b/t complexes-

then,
3 Sets:
1 Complex @ 93% of above top set

Rest as needed b/t sets

Athlete's Notes

Building to a heavy and then backing off for quality work has the benefit of both working on strength and technical proficiency within the same session. Use your back off sets to be extra dialed in on the positions and bar path you aim to achieve. Note that only the heavy for the day is 2 complexes, the back off sets are a single complex.

Record Heavy for Day

Description

Hercules Week 9/9

4 Sets
1:30 On/1:30 Off
Max Strict Handstand Push Ups*
*Sets 1&3 will be wall facing. Sets 2&4 will be normal.

Athlete's Notes

The goal here today is a battery window that feels very applicable to a lot of workout scenarios where we see a big, dense set of strict handstand push ups. You do NOT need to wall walk into your wall facing reps today. The goal of each interval is to get as many reps as possible, keeping RPE to an 8-9 each time. Approach it as best you see fit.

Level 3, 2: As Prescribed
Level 1:
4 Sets
1:30 On/1:30 Off
Pike Deficit Handstand Push Ups
*Pick a challenging deficit/setup today that allows you to do a few quality reps at a time. Reps expected to fall off here.

Video Support:
Deficit Pike HSPU

Description

Hercules Week 2/9

For Time:
6/5 Legless Rope Climbs
-rest 2:00-
5/4 Legless Rope Climbs
-rest 2:00-
4/3 Legless Rope Climbs

Athlete's Notes

Score: Total Time, Including Rest
*Compare results to Monday, October 13th.
RPE: 8.5/10 (Muscular)

Today is a high volume day. Aim to beat your split each set, meaning that with 1 less climb you sustain roughly the same tempo between climbs.

Level 3: As Prescribed
Level 2:
For Time:
8 Sets
1 Legless Rope Climb
-rest 1:00 b/t reps-
Level 1:
5 Sets
10 Narrow Grip Banded Lat Pull Downs
*Use a neutral grip for these, similar to how you’d hold a rope. If you have access to a lat pull down or pulley system, use that.

Video Support:
Kipping Legless Rope Climb
Rope Climb Descents

Description

For Time:
Until 100 Toes to Bar Completed
2:00 AMRAP/2:00 Rest
13/10 Calorie Ski
10 Bar Facing Burpee
10 Alt. Dumbbell Snatch
Max Toes to Bar in remaining time
*There is a 6 round cap (22:00).

Dumbbell: 70/50lbs (32.5/22.5kg)

Athlete's Notes

Goal: 5-6 Rounds
Score: Total Time, Including Rest
RPE: 9/10

Primary Objective: Push the buy-in intensity
Secondary Objective: Begin with large sets on Toes to Bar

Today's workout is an equal work:rest interval piece designed to push the intensity and chase a target number. Our focus is building toes to bar capacity with a high degree of fatigue, and we want to emphasize working on large sets of toes to bar early, then smart breaks to finish off the intervals. Rather than strategizing for quick, even chunks begin with a big set (for you), stopping when rhythm or grip breaks down, then evaluate the time left and chunk the remaining reps you can before the end of the interval.

Use your 2:00 rest to practice your breathing, recovery, and come back ready to attack the next set.

Note: The strict 6 round cap is important here. We would rather see you push a hard intensity and stop at the prescribed round number than have intensity drop to continue on just to finish the reps.

Level 3: As Prescribed
Level 2:
Until 80 Toes to Bar are Complete
2:00 AMRAP
11/8 Calorie Ski
10 Bar Facing Burpee
8 Alt. DB Snatch
Max Toes to Bar in remaining time
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
Until 60 Toes to Bar are Complete
2:00 AMRAP
11/8 Calorie Ski
8 Bar Facing Burpee
8 Alt. DB Snatch
Max Toes to Bar in remaining time

Description

For Quality:
3 Sets
15 Goblet Pulsing Squats, Moderate
:25/:25 Single Leg Wall Sit

For the pulsing squats, you will move from a full depth squat to a half squat as the only range of motion here. Focus on control and a 1-2 second negative and stand each rep.

Description

Warm-Up:
5:00 @ Conversational Zone 2

Main:
10 Sets:
3:00 Run @ Same Pace or Faster than Last Week (8.5/10 RPE)
Rest :36 b/t intervals

Cool Down:
5:00 Easy Run @ Conversational Pace

Athlete's Notes

Score: Total Meters
RPE: 8.5/10
Stimulus: Threshold Sustain & Lactate Clearance

Progression Focus:
We are looking to hit an exact threshold paced interval session here at a 5:1 work to rest ratio with the focus on hard sustained pacing across each 3:00 interval

Level 3, 2: As Prescribed
Level 1: Perform 8 Sets

Description

For Completion:
10:00 AMRAP
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions

Athlete's Notes

Video Support:
Banded Ankle Eversions
Duck Walk

周三
12/10
Description

:45/:45 Half Kneeling Banded Lat Stretch
20 Banded Press from Snatch Grip
20 Clamshell Plus
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Single Unders
Minute 2 - 6/6 Dumbbell Snatch, Moderate
Minute 3 - 6 Kang Squats, Empty Bar

Athlete's Notes

Video Support:
Half Kneeling Banded Lat Stretch
Clamshell Plus
Barbell Kang Squats

Description

Hercules Week 9/9

For Load:
Every 2:00 x 8 Sets
1 Snatch Pull
1 Low Hang Power Snatch
1 Hang Power Snatch

% is Based on 1RM Power Snatch

Athlete's Notes

Sets 1-4 @ 76%
Sets 5-8: Build to Near Max Effort for the day in very small jumps

We're working away from the high hang now with more of a focus on rapid force development from the knee position.

Record Working Weights

Description

Hercules Week 9/9

Snatch Pulls
For Load:
7 x 1 @ 110%

% is Based on 1RM Squat Snatch

Athlete's Notes

We are overloading the pulls towards the end of this cycle. These should feel heavy off the ground, and not be pulled 'too high' - the focus is on maintaining perfect positions and relationship of the hip and shoulder off the floor.

Record Working Weight

Description

Hercules Week 9/9

For Load:
1 x Max Rep Set @ 80%
*To an RPE 9 (1-2 reps in the tank).

% is Based on 1RM Back Squat

Athlete's Notes

Just one, singular set of back squats today. Warmup effectively for this, so we can give a good, hard effort for the day. Do not go to failure.

Record Reps
*Weight in notes.

Description

For Reps:
15:00 AMRAP
500/450m Row
16 Dual Dumbbell Box Step-over
100 Double Unders

Dumbbells: 2x50/35lbs (22.5/15kg)
Box: 24/20in

Athlete's Notes

Goal: 3-4 Rounds
Score: Rounds & Reps
RPE: 8.5/10

Primary Objective: Unbroken Stepovers
Secondary Objective: Double Under Consistency

Today we have a monostructural intensive triplet where aerobic demand will play a large factor. The stepovers are a rep scheme we should be looking to push unbroken. Look to row at a steady RPE 8 effort that allows you to maintain big sets and good composure on the jump rope.

Count every 50m on the rower as 1 rep (10 for men, 9 for women) for scoring purposes.

Level 3: As Prescribed
Level 2:
For Reps:
15:00 AMRAP
500/450m Row
12 Dual Dumbbell Box Step-over
75 Double Unders
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Reps:
15:00 AMRAP
450/400m Row
12 Dual Dumbbell Box Step-over
50 Double Unders

Video Support:
Double Unders

Description

Warm-Up:
3:00 EMOM
12/9 Calories Building Intensity
Rest: 1:00
3:00 EMOM
15/11 Calories Building Intensity Each Set

Rest 2:00

Main:
4 Sets
4:00 AMRAP
Max Calorie Echo Bike
Rest 4:00 b/t sets

Cooldown:
5:00 Easy Spin

Athlete's Notes

Goal:
Level 3: 90/64 Calories
Level 2: 72/52 Calories
Level 1: 60/40 Calories
Score: Sum Total Calories
RPE: 9/10
Stimulus: 10:00 Max Cal Echo Bike / V02 Max Intervals

Primary Objective: Even Calories across all sets at or above 10:00 Max Calorie Goal
Secondary Objective: Build pace on each series of 4 intervals

Progression: This one is building towards our 10:00 Max Calorie Test with efforts that build from around the same stimulus and time domain target with the goal to peak output and sustained pacing targets for the test

Level 3, 2, 1: As Prescribed

Description

For Completion:
12:00 AMRAP
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
5 Inch Worms (5s in Down & Up Dog Positions)

Athlete's Notes

Video Support:
Seated Figure Four Stretch
3-Way Banded Pull Apart

周四
12/11
Description

You can opt to do either option available today.

We suggest you only choose one of the options, and if you don't feel great from the weeks training we suggest you don't do any.

Maximize the remainder of today with recovery and rest.

Description

30 MInute Bike Erg Spin
20 Minute Stretch/Mobility
10 Minute Sauna

This is a very recovery focused piece. This will allow us to get some good blood flow on the bike, have some good focused mobility time, and then finish with a nice calming sauna session.

Description

For Reps:
45:00 EMOM (5 Sets)
Minute 1&2 - Max Calorie Bike Erg
Minute 3 - 50ft/15m Handstand Walk
Minute 4&5 - Max Calorie Row
Minute 6 - 5 Broad Jumps
Minute 7&8 - Max Calorie Ski
Minute 9 - 50ft/15m Reverse Sled Drag, Light

Athlete's Notes

Score: Total Calories
RPE: 5-6/10
Stimulus: Aerobic Development 'Flux'

Today the goal is consistency on the machines from start to finish, working for about 1:50 of each 2:00 window during each of these so that we get a short transition to get ourselves set for some skill, plyo, and prehab work. The handstand walk should be something you can complete in at most 45 seconds consistently. Reset each broad jump and focus on building intensity with each jump, each interval. Keep the reverse sled drag at a lighter load so we can get each drag done with 15-20s rest before the next set.

If you don't have a sled to drag, perform banded marching for :40 seconds each window.

Level 3: As Prescribed
Level 2: 25ft/7.5m Handstand Walk
Level 1: 3 Walks to Wall

Video Support:
Handstand Walks to Wall
Handstand Walks
Banded Marching

Description

Warm-Up
3 Sets
100m Swim Easy
50m (25m breast/25m back)

Main Set
Part A)
8x50m Kick
- Rest 15 seconds b/t intervals -
*As underwater butterly kick for as long as possible, then come up for breath and into streamline freestyle kick. Do this on each kick off the wall.

Part B)
5 Sets x 100m Builds
- Rest 20 seconds b/t intervals -
*Build by 25m to the final hard effot on each interval

Part C)
4 Sets x 100m Pull
- Rest 30 seconds b/t intervals -
*Focus on hard long strokes and pressing the water past the body once hand position reaches hip

Cool Down
200m (25m breast/25m back)

Athlete's Notes

Score: Total Time, Including Rest for Part B
RPE: 8/10

Level 3, 2: As Prescribed
Level 1: 6 Kick Sets, 4 x 100m Swim, 3 x 100m Pull

Description

A) Prehab / Upper Body Warmup
5:00 Foam Roll Upper Back, Lats, Triceps
-then-
For Completion:
12:00 EMOM
Minute 1 – 12 Scapular Wall Slides
Minute 2 – 20s Arch Body Hold
Minute 3 – 20s Ring Support Hold (Top of Dip)
Minute 4 – 8 Tempo Push Ups @ 30X1 (Knees)

B) For Quality:
4 Rounds
10 Hollow to Arch Flips on Floor
12 Ring Rows (Feet Slightly Forward)
10 Ring Support Shrugs (Top Position)
12 Tall Kneeling Banded Pulldowns
:45 Side Plank/Side
1:00 Seated Straddle Stretch

Athlete's Notes

Focus:
This session is built around shoulder stability, straight-arm strength on the rings, and global core tension (hollow/arch + anti-rotation). The priority is control, isometric strength and clean shapes, not speed. Rest as needed to maintain perfect positions in every hold and rep.

Level 3,2: As Prescribed
Level 1:
3-Rounds
8 Hollow Tucks (hold 2s each rep)
10 Ring Rows (body more upright)
20s Ring Support Hold (Foot Assisted)
10 Tall Kneeling Banded Pulldowns (lighter band)
:30 Side Plank/Side (knees down if needed)
1:00 Seated Straddle Stretch

Videos Support:
Scapular Wall Slides
Arch Body Hold
Ring Support Hold (Top)
Tempo Push Up
Ring Row
Seated Straddle Stretch (demo)

周五
12/12
Description

:45/:45 Couch Stretch
20 Banded Glute Bridges
20 Banded Face Pulls from Squat
-then-
For Quality:
4 Rounds
12 Calorie Machine of Choice, Building
9 Ring Rows w/ 2s Negative
3 Front Squats + 3 Press from Split, Building

Athlete's Notes

Video Support:
Banded Face Pulls

Description

Hercules Week 9/9

For Load:
At 0:00 - Every :30 x 4
1 Squat Clean & Jerk @ 70%

At 3:00 - Every :45 x 4
1 Squat Clean & Jerk @ 75%

At 8:00 - Every 1:00 x 4
1 Squat Clean & Jerk @ 80%

At 13:00 - Every 1:30 x 6
1 Squat Clean & Jerk @ 80%+, Building

% is Based on 1RM Clean & Jerk

Athlete's Notes

The primary goal today is to get a good feeling single between 90-95% here. If you feel great today, you have the freedom to build to a true single.

Record Heavy for Day

Description

Hercules Week 9/9

For Load
5 Supersets
3 Segment Deadlift @ 72%
3 Broad Jumps

Rest 3:00 b/t sets

% is Based on 1RM Deadlift

Athlete's Notes

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. Reset each broad jump. These deadlifts should be a stout RPE 9 effort today.

Record Working Weight

Description

Hercules Week 9/9

For Load:
Part A)
5 Sets
2 Weighted Strict Pull-Ups

Part B)
3 Sets
15 Strict Pull-Ups

Athlete's Notes

The goal is RPE 9 efforts on both the loaded and volume focused sets today. Rest as needed between all sets. Add assistance as needed on either part while keeping RPE guidance. Ideally, heavier than last week on part an and same challenge as last week on part b.

Description

For Reps:
4:00 AMRAP
15 Wall Ball
15 Chest to Bar
8 Burpee Box Jump Over (Lateral)

-Rest 3:00-

4:00 AMRAP
8 Burpee Box Jump Over (Lateral)
15 Chest to Bar
15 Wall Balls

-Rest 3:00-

4:00 AMRAP
40 Wall Balls
30 Chest to bar
Max Burpee Box Jump Over (Lateral)

Wall Ball: 20/14lbs (9/6kg) to 10/9ft
Box: 24/20in

Athlete's Notes

Goal:
Sets 1&2 - 76-114
Set 3 - 75-100
Score: Total Reps
RPE: 9/10

Primary Objective: Unbroken Chest to Bar
Secondary Objective: Consistent Burpee Box Jump Over Pace

In these short intervals there’s really nowhere to hide or recover - by design. These are relatively short and on a long rest window, so pin the throttle and take some chances today. The wallball begs you to go unbroken, the burpee set is approachable, and the chest to bar will provide the real challenge here today to hang on.

Note your score is total reps accumulated across all 3 intervals here.

Level 3: As Prescribed
Level 2:
4:00 AMRAP
12 Wall Ball
12 Chest to Bar
7 Burpee Box Jump Over (Lateral)
-Rest 3:00-
4:00 AMRAP
7 Burpee Box Jump Over (Lateral)
12 Chest to Bar
12 Wall Balls
-Rest 3:00-
4:00 AMRAP
34 Wall Balls
24 Chest to Bar
Max Burpee Box Jump Over (Lateral)
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
4:00 AMRAP
12 Wall Ball
10 Pull-Ups
7 Burpee Box Jump Over (Lateral)
-Rest 3:00-
4:00 AMRAP
7 Burpee Box Jump Over (Lateral)
10 Pull-Ups
12 Wall Balls
-Rest 3:00-
4:00 AMRAP
30 Wall Balls
20 Pull-Ups
Max Burpee Box Jump Over (Lateral)

Video Support:
Butterfly Pull-Ups

Description

For Distance:
50:00 Continuous Run

First 25:00 @ Zone 2 (RPE 4–5)
Next 20:00 @ Sub-10k Pace
Final 5:00 @ Sub-5k Pace

Athlete's Notes

Score: Total Meters
Stimulus: Aerobic Base + Threshold Finishing Effort
RPE: 5 to 9/10 on final 10 min

Primary Objective: Smooth aerobic control transitioning into late effort.
Secondary Objective: Finish stronger than start without letting pace fall off in the final 5 minutes

Progression: We are reducing total duration here but increasing the pace at threshold with the intention of finishing the last 5 minutes at 5k pace

Level 3,2: As Prescribed
Level 1: 40:00 total (last 20 min at Sub-10k pace only)

周六
12/13
Description

20 Seated 90-90 Rotations
1:30 Foam Roll Lats & Upper Back
10/10 Half Kneeling Kettlebell Upside Down Press, Light & Smooth
-then-
For Quality:
9:00 AMRAP
10 Alt. Box Step Ups w/ Jump Down
10 Banded Overhead Squats
5 Barbell Muscle Snatch, Light

Athlete's Notes

Video Support:
Banded Overhead Squat
Kettlebell Half Kneeling Upside Down Press

Description

Hercules Week 9/9

For Load:
5 Sets
1 Snatch Balance w/ 2sec pause in bottom
2 Tempo Overhead Squats (3s negative)

Begin @ 60% and build in small jumps to a heavy complex for the day without sacrificing tempo.

% is Based on 1RM Overhead Squat

Athlete's Notes

Record Working Weights

Video Support:
Snatch Balance - Heavy/No Heave

Description

Hercules Week 9/9

Farmers Carry Walking Lunges
5 Sets
50ft/15m Unbroken
-rest 1:30 b/t sets-

Use an RPE 9 load for the day.

Athlete's Notes

Record Working Weight

Description

For Quality:
8 x :10 Ring Handstand Hold

Today is a pure skill session with a very challenging movement. Below I’ve filmed a progression with a ton of different options to test out here. Please take a watch, and work on some appropriate variations.

Athlete's Notes

Video Support:
Ring Handstand Progression w/ Tim

Description

For Time:
21-15-9
Power Snatch
Calorie Echo Bike
-rest 1:00-
9-15-21
Power Snatch
Echo Bike
*Females Echo Bike 15-11-7.

Barbell:
Part A - 105/75lbs (48/34kg)
Part B - 75/55lbs (34/25kg)

Athlete's Notes

Goal: 10:00-14:00
Score: Total Time, Including Rest
RPE: 10/10

Primary Objective: Barely Controlled Sprint
Secondary Objective: Aggressive Barbell Cycling

Pure threshold work today. Go big on the barbell, working on cycling quickly the entire workout, and aim to build intensity on the bike as you go, especially on part B. For Part A I want you to hold back 'just enough' that we are composed heading into Part B but absolutely not recovered. With the lighter barbell on B, we will find less stress on that station and be able to confidently knock out big sets, but with the ascending bike we'll need to be just a tad smart on the first two bikes so we can finish hard.

Level 3: As Prescribed
Level 2: Barbells: 95/65 (43/29.5kg) & 75/55lbs (34/25kg)
Level 1: Rep Scheme 15-12-9 & 9-12-15 / Barbells: 95/65 (43/29.5kg) & 75/55lbs (34/25kg)

Video Support:
Barbell Cycling Tips with Tim

Description

For Quality:
3 Sets
8/8 Landmine Rotations
24 Weighted Russian Twists, Moderate
:45 Supine Chinese Plank Marching

Use a lighter load and maintain good tempo and range of motion for the landmine rotations.

Athlete's Notes

Video Support:
Landmine Rotations
Supine Chinese Plank Marching

Description

For Time
Every 1:30 x 24 Sets (8 @ Each Station)
Station 1: 22/17 Calorie Row
Station 2: 22/17 Calorie Ski
Station 3: 22/17Calorie Bike Erg

Athlete's Notes

Goal: 1:15 Each Machine
Score: Completion
Stimulus: Machine Conditioning / Lactate Threshold
RPE: 7.5-8/10

Primary Objective: Complete all intervals under 1:15
Secondary Objective: Consistent Paces Across

Level 3: As prescribed
Level 2: 18/14 Calories
Level 1: 15/12 Calories

Description

For Time:
21-15-9 Syncro Power Snatch
42-30-18 Calorie Echo Bike, Total
-rest 1:00-
9-15-21 Power Snatch
18-30-42 Calorie Echo Bike
*MM partnerships bike prescribed, MF bike 36-26-16, FF bike 30-22-14.

Barbell:
Part A - 105/75lbs (48/34kg)
Part B - 75/55lbs (34/25kg)

Athlete's Notes

Flow: Athletes will start with syncronized power snatches at the top of each rep. From there, they will advance to the echo bike where the calories must be split evenly (females 15-11-7 in the case of a MF partnership) but may be broken up however athletes choose. Repeat this flow until the last set of calories is complete and then rest. From there, complete the second set in the same way with ascending calories.

Level 3: As Prescribed
Level 2: Barbells: 95/65 (43/29.5kg) & 75/55lbs (34/25kg)
Level 1: Rep Scheme 15-12-9 & 9-12-15 / Barbells: 95/65 (43/29.5kg) & 75/55lbs (34/25kg)
*Women echo bike 12-10-8.

Video Support:
Barbell Cycling Tips with Tim

周日
12/14
Description

Enjoy :-)