PRVN COMPETE

2025-12-06 ~ 2026-07-05
2025.12.29 — 2026.01.0412/29 — 01/04
最新一周
周一
12/29
Description

Welcome to 'Artemis'!

The Goddess of the Hunt - because it's officially the time of year to start hunting down those goals. This 15 week cycle will be the main portion of our preparation for the competitive season, taking us through Quarterfinals! During Artemis, we will transition to our sport specific preparation in every sense of the phrase. We've built the base during our off season, and now, it's time to take that progress and make sure we learn to apply our new capacities and strengths to the sport of fitness.

Programming Approach:
Our weightlifting work this cycle will be a blend of percentage based singles, barbell cycling & battery work, and moderate percentage work under fatigue. This mix of approaches will help build our confidence and capacity with every possible application that we see in our sport.

Our powerlifting work will focus primarily around the back squat. Much of our other lifting will be more volume and support focused as we again keep our ability to express strength under fatigue front of mind. Our deadlift work will emphasize building a bulletproof back for sport applications more than top end strength this phase.

You will see 2-3 gymnastics skill and capacity sessions, some under fatigue, each week to help you learn the best strategies and approaches in a variety of workout settings. During these sessions, we will also have skill development options for our Level 1 athletes to ensure we continue to move the needle with our technique. We will also be testing and retesting our core gymnastics benchmarks this phase.

Lastly, when it comes to our conditioning, Friday and Saturdays will be anchor days for Team PRVN this cycle. Friday's will feature an Open Prep workout, and Saturdays a Quarterfinals Prep workout programmed by Shane. We will revisit our five PRVN conditioninng benchmarks this block, too. You will see a continued emphasis placed on our strict gymnastics push and pull capacity throughout.

Programming Examples:
For Time:
Every 2:30 x 6 sets:
Sets 1 & 2:
20/16 Calorie Row
1.1.1 Squat Cleans @ 65%

SETS 3 and 4:
20/16 Calorie Row
1.1 Squat Cleans @ 75%

SETS 5 and 6:
20/16 Calorie Row
1 Squat Clean @ 85%

% off of 1RM Squat Clean

Goal: Sub 1:45 Sets
Score: Loads Used
RPE: 8/10

Today you should look to finish the row by the 1:00 mark every time. These are cluster of single reps today. The row should create just enough aerobic and lower body fatigue to challenge the lifts, but do not push it beyond an RPE 8 so we can maintain quality.

Level 3: As Prescribed
Level 2: 15/12 Calorie Row
Level 1:
Every 3:00 x 6 sets:
Sets 1 & 2:
15/12 Calorie Row
1.1.1 Squat Cleans @ 65%

SETS 3 and 4:
15/12 Calorie Row
1.1 Squat Cleans @ 75%

SETS 5 and 6:
15/12 Calorie Row
1 Squat Clean @ 85%

Back Squat
For Load:
1x5 @ 60%
1x5 @ 70%
1x3 @ 75%
1 x As Many Reps As Possible @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).

% is Based on 1RM Back Squat

Goal: 8+ Reps (20 Rep Cap)
Score: Reps
*Weight in notes.

For Time:
2 Sets
50 Toes to Bar
-rest 2:00 b/t sets-

Goal: Sub 2:30 Sets
Score: Total Working Time
RPE: 7/10

Today the goal is simple - consistency between sets. This is a core number of toes to bar that we commonly see as a chunk in workout settings, so knowing how we can tackle these, and replicate that performance a second time, is key. Pick a level that allows you to perform 4-5 sets at most today. Focus on watching the clock, keeping track of your rest within a set, and using these as a learning point today.

Level 3: As Prescribed
Level 2:
2 Sets
40 Toes to Bar
-rest 2:00 b/t sets-
Level 1:
3 Sets
25 Toes to Bar
-rest 2:00 b/t sets-

Video Support:
Toes to Bar Tips

Programming Goals:
-5RM Power Snatch
-5RM Power Clean
-5RM Bench Press
-1RM Back Squat
-Gymnastics Baseline Tests
*2:00 Toes to Bar, 2:00 Chest to Bar, 3:00 Handstand Walk
-PRVN Conditioning Tests
*Skill, Baseline, Cyclical, Strong, Classic
-Improve our ability to lift and execute under fatigue

Our challenge for you all is to focus on following RPE guidance with applicable weightlifting pieces, and listen to your body week in and week out within the percentage range we give you. Aim to learn the hard lessons of what works best for you when it comes to executing workouts and lifts under fatigue this cycle. Do not be afraid to adjust percentages slightly based on your capacity with certain movements in these progressions. Every training piece will have an explicit intention and notes behind it, and we encourage you to chase the given stimulus daily.

Keep us up to date with your progress. We have seen great results in person and know that you guys will too!

Monostructural Focus:
-Row/Shuttle Run Benchmark
-20:00 FTP Bike Test
-Mixed Threshold Work

Cycle Calendar:
12/29 - Ramp Up Week
1/5 - Testing (Gymnastics) & Progression Begins
2/16 - Deload
3/23 - Test Week
3/30 - Quarterfinals Taper
4/6 - Deload

Description

:45/:45 Half Kneeling Banded Lat Stretch
10 Inch Worms
10/10 Single Leg Calf Raise (Slow)
-then-
For Quality:
7:00 AMRAP
25 Plate Hops
5/5 Kettlebell Hang Snatch, Building
10 Push Ups

Athlete's Notes

Video Support:
Plate Hops
Half Kneeling Banded Lat Stretch

Description

Artemis Week 1/13

For Time:
Every 2:30 x 4 sets:
50 Double Unders
10 Power Snatch @ 40-45%

% is Based on 1RM Snatch

Rounds 1&3 are Touch and Go
Rounds 2&4 are Quick Singles

Athlete's Notes

Goal: Sub 1:30 Sets
Score: Average Time
*Weight in notes
RPE: 8/10

We will be practicing both ways of moving the barbell as they will be useful tools to improve our cycling and to build awareness. Pick a weight that you can follow the both the prescription and RPE guidance. The double unders are a quick skill and execution check today, creating a small dose of fatigue but more importantly emphasizing unbroken sets and good mechanics.

Level 3, 2: As Prescribed
Level 1: 25 Double Unders (:30 Cap)

Video Support:
Double Unders
Barbell Cycling Tips with Tim
Barbell Cycling w/ Tim - Singles

Description

Artemis Week 1/13

For Load:
5 @ 65%
5 @ 73%
5+ @ 80%

% is Based on 1RM Push Press

Athlete's Notes

The max reps set will be to an RPE 9 today, leaving 1 rep in the tank.

Record Working Weights
*Reps on last set in notes

Description

For Time:
2 Sets
50 Toes to Bar
-rest 2:00 b/t sets-

Athlete's Notes

Goal: Sub 2:30 Sets
Score: Total Working Time
RPE: 7/10

Today the goal is simple - consistency between sets. This is a core number of toes to bar that we commonly see as a chunk in workout settings, so knowing how we can tackle these, and replicate that performance a second time, is key. Pick a level that allows you to perform 4-5 sets at most today. Focus on watching the clock, keeping track of your rest within a set, and using these as a learning point today.

Level 3: As Prescribed
Level 2:
2 Sets
40 Toes to Bar
-rest 2:00 b/t sets-
Level 1:
3 Sets
25 Toes to Bar
-rest 2:00 b/t sets-

Video Support:
Toes to Bar Tips

Description

For Time:
Every 2:30 x 8 Sets
15/11 Calorie Echo Bike
12 Dumbbell Snatch
3 Wall Walks

Dumbbell:
First 4 Sets @ 70/50lbs (32/22.5kg)
Last 4 Sets @ 50/35lbs (22.5/15kg)

Athlete's Notes

Goal: ~1:45 Sets
Score: Average Interval Time
RPE: 8/10

Primary Objective: Echo Bike @ RPE 8
Secondary Objective: Wall Walk Tempo

Today the rest is short compared to our work time, but the intensity is intended to be moderated to a consistent, RPE 8 effort that allows for good consistency on that short rest window. Keep the echo bike pace controlled, looking to finish the bike in around 50 seconds every set. From there, the dumbbell set is very manageable and the focus should be on up tempo cycling. Minimize steps to and from the wall on the walks and find your breathing cadence through this movement.

Level 3: As Prescribed
Level 2:
Every 2:30 x 8 Sets
13/10 Calorie Echo Bike
10 Dumbbell Snatch
2 Wall Walks
Level 1:
First 4 Sets @ 50/35lbs (22.5/15kg)
Last 4 Sets @ 35/20lbs (15/10kg)
Every 2:30 x 8 Sets
13/10 Calorie Echo Bike
10 Dumbbell Snatch
2 Wall Walks

Video Support:
Wall Walks

Description

For Watts
Bike Erg
10:00-8:00-6:00-4:00-2:00
-rest 2:00 b/t intervals-

Athlete's Notes

Goals:
Level 3: 305/210+ Average Watts
Level 2: 280/200+ Average Watts
Level 1: 255/190+ Average Watts
*These goals are the same average Watts we would expect for the 20:00 FTP Test for goals, but with the 2:00 rest period included between each set, this should make overall RPE closer to 8/10
Score: Average Watts
Stimulus: Threshold / 20:00 FTP Test Primer
RPE: 8/10

Primary Objective: Increase Average Watts / Set
Secondary Objective: Record Average Watts across all sets that matches or is slightly above goal 20:00 FTP Wattage

Starting @ 7/10 RPE and increasing to a strong 9/10 RPE on the final 2:00 segment
Track Average Watts / Segment here with the goal of increasing watts across all intervals

Level 3,2,1: As Prescribed

Description

For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold

Athlete's Notes

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height

Video Support:
Side Lying Windmill
Bear Sit Hip IR
Dead Bug w/ Reach
Prone Y Raise

周二
12/30
Description

Artemis Week 1/13

For Load:
6 Sets @ 75-80%
3 Clean Pulls, Touch & Go
-rest :15-
2 Squat Cleans, Singles
-rest 2:00-

% is Based on 1RM Clean

Athlete's Notes

These should be RPE 7-8 sets across.

Record Each Working Weight

Description

Artemis Week 1/13

For Load:
5 x 8 @ 65%

% is Based on 1RM Back Squat

Athlete's Notes

Record Working Weight

Description

For Time:
10 Sets
3 Ring Muscle Ups
-rest as needed to remain unbroken-

Athlete's Notes

Goal: 3:00-6:00
Score: Time, Including Rest
RPE: 7-8/10

Today we are practicing a skill - controlling the rings and transitions. Going unbroken should not be the issue today. This is all about efficiency of movement, how we come down from and control the rings, and our ability to pace the transition effectively throughout. Aim for a consistent tempo between sets from start to finish.

Level 3: As Prescribed
Level 2:
15 Sets
1 Ring Muscle Up
-rest as needed to avoid failure-
Level 1:
Drill Session
3 x 5 Swinging Ring Rows
4 x 5 Feet Elev Hip Extension + Face Pull
5 x 3 Feet Elev. Turnovers

Video Support:
RMU - Feet Elevated Hip Extension + Face Pull
Swinging Ring Row
RMU - Feet Elevated Turnovers

Description

For Time:
25 Shuttle Runs (25ft/7.5m Down & Back = 1)
150 Wallball Shots
25 Shuttle Runs (25ft/7.5m Down & Back = 1)

Wallball: 20/14lbs (9/6kg) to 10/9ft

Athlete's Notes

Goal: 12:00-15:00
Score: Time
RPE: 9.5/10

Primary Objective: Unleash on Karen
Secondary Objective: Shuttle Run 'Tapering'

Today we tackle a big, dense chipper with fitness and leg endurance front and center. When I say 'taper' the shuttle runs, I mean start the first 15-20 reps at a hard tempo, and then settle the last few so we can attack the wallball. Similarly on the second set of shuttles, we want to do the reverse - find your legs and composure on the first 5 or so, and then lean in on your pace to the finish. When it comes to the wallballs today, the goal is to take chances and avoid a fully pre planned strategy. Come out of the gate with a big, uncomfortable set and let's see how we can hold on in the back half.

Level 3: As Prescribed
Level 2:
20 Shuttle Runs (25ft/7.5m Down & Back = 1)
125 Wallball Shots
20 Shuttle Runs (25ft/7.5m Down & Back = 1)
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
20 Shuttle Runs (25ft/7.5m Down & Back = 1)
125 Wallball Shots
20 Shuttle Runs (25ft/7.5m Down & Back = 1)

Description

For Time:
4:00 AMRAP
20/16 Calorie Row
400m Run
- Max Calorie Ski in Remaining Time
Rest 1:00 b/t sets
*Cntinue until 75/60 Calories are Completed

Athlete's Notes

Goal: 5-6 Sets
Score: Time, Including Rest
Stimulus: Machine Conditioning / Lactate Threshold
RPE: 8.5/10

Primary Objective: Complete the buy in to the ski erg calories in under 3:00 minutes
Secondary Objective: Complete 15/12+ Calories per set

There is a 6 set cap on this workout.

Level 3: As Prescribed
Level 2: 18/14 Calorie Row + 400m Run + Max Ski
Level 1: 15/12 Calorie Row + 300m Run + Max Ski

Description

For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose

Athlete's Notes

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing

Video Support:
Prone Swimmers
Adductor Rocking
Frog Pose

周三
12/31
Description

:45/:45 Couch Stretch
20 Banded Pull Aparts from Squat
10/10 Kettlebell Windmills, Light & Slow
-then-
For Quality:
9:00 EMOM
Minute 1 - 12 Scap Pull-Ups
Minute 2 - 12 Banded Overhead Squats
Minute 3 - 12 Box Jumps w/ Step Down

Athlete's Notes

Video Support:
Banded Pull Aparts
Kettlebell Windmill
Banded Overhead Squat

Description

Artemis Week 1/13

For Load:
4 x 5 @ 70%

% is Based on 1RM Overhead Squat

Athlete's Notes

Record Working Weight

Description

Artemis Week 1/13

For Load:
5 @ 65%
5 @ 73%
5+ @ 80%

% is Based on 1RM Bench Press

Athlete's Notes

The max reps set will be to an RPE 9 today, leaving 1 rep in the tank.

Record Working Weights
*Reps on last set in notes

Description

Artemis Week 1/13

For Quality:
10:00 EMOM
Minute 1 - 6 Strict Pull-Ups
Minute 2 - 6 Strict Handstand Push Ups

Athlete's Notes

Do not add load or deficit today. If this rep scheme is easy, add a tempo by performing a 2-3 second negative on each rep. Add assistance on the pull-ups, and perform pike handstand pushups (feet on box), as needed.

Video Support:
Deficit Pike HSPU

Description

For Time:
2 Sets
21-15-9 Box Jumps (Step Down)
21-15-9 Chest to Bar
9-6-3 Sandbag Cleans
-rest 3:00 b/t sets-

Sandbag: 150/100lbs (70/45kg)
Box: 24/20in

Athlete's Notes

Goal: 5:00-8:00 Sets
Score: Average Set Time
RPE: 8.5/10

Primary Objective: Unbroken Chest to Bar Pull-Ups
Secondary Objective: Push the Sandbag Pace

The main emphasis point here is to push the pulling overload movements in the chest to bar and sandbag cleans. The box jumps should be kept up tempo and consistent, with a focus on finding a good breathing rhythm through them so we can attack the other two stations.

If you do not have a sandbag, perform dual kettlebell hang cleans at 2x24/16kg level 3, 2x20/12kg at level 2, 2x16/8kg at level 1.

Level 3: As Prescribed
Level 2:
2 Sets
15-12-9-6 Box Jumps (Step Down)
15-12-9-6 Chest to Bar
7-5-3-1 Sandbag Cleans
-rest 3:00 b/t sets-
*Note the volume here is very similar, but we're keeping working sets smaller to allow for more intensity and keeping each station manageable.
Level 1: Sandbag: 100/80lbs (45/36kg)
2 Sets
15-12-9-6 Box Jumps (Step Down)
15-12-9-6 Pull-Ups
7-5-3-1 Sandbag Cleans

Video Support:
Sandbag Tips w/ Tim
Butterfly Pull-Ups

Description

For Distance:
40:00 Minute Run
Steady Zone 2 Pace / 4-5 RPE

Athlete's Notes

Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 6/10

Primary Objective: Keeping the heart rate low and pace easy today
Secondary Objective: Even pacing across the entire 40 minutes

Level 3,2,1: As Prescribed

Description

For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side

Athlete's Notes

Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing

Video Support:
Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose

周四
01/01
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:
40:00 AMRAP
1200/1100m Echo Bike
400/350m Row
400/350m Ski Erg
:45 Supine Chinese Plank Hold
50ft/15m Handstand Walk

Athlete's Notes

Goal: 4+ Rounds
Score: Rounds & Reps
RPE: 5-6/10

Primary Objective: Consistent Machine Paces Throughout
Secondary Objective: Maintain RPE Guidance

This is a zone 2 focused piece, first and foremost. Keep intensity on the machines very light today and focus on consistent pacing, and incorporate some nasal breathing throughout. The skill/positional work should be looked at in the same, solid 'flow' state here. Break up both movements once as needed to maintain quality. The handstand walk dose is intended to be manageable, so focus on good core positions.

Level 3, 2: As Prescribed
Level 1: 1:30 of Walks to Wall for Each Handstand Walk

Video Support:
Supine Chinese Plank
Handstand Walks to Wall
Handstand Walks

Description

Warm-Up
3 Sets
50m Swim
25m Drill + 25m Swim
25m Kick + 25m Swim + 25m Drill + 25m Kick

6 Sets
50m Building to Fast Pace
Rest :30 b/t sets

Rest 2:00 before 500m

Main Set:
For Time
300m @ Goal 500m Race Pace
Rest :30
200m @ Faster Pace
Rest :30
100m @ Faster Pace

Strength Set:
3 Sets
100m Kick w/fins
100m Pull w/ bouy and paddles

Athlete's Notes

Score: Main Set Time, Including Rest
Stimulus: 500m Swim Time Trial Primer
RPE: 8.5/10

Primary Objective: Increasing pace and effort across the 300-200-100m Swims
Secondary Objective: Maintain long strong strokes on the pulling set

This is a primer for the 500m Swim Time Trial we will be doing in next weeks baseline test for those who will be adding this progression into their programming.

Level 3,2: As Prescribed
Level 1:
Main Set:
For Time
5 x 100m @ Strong Pace
Rest 1:00 b/t sets

Description

A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Pecs, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 -12 Reps Banded Face Pull
Minute 2 - :25/:25 Banded Shoulder Distraction
Minute 3 - 8/8 Banded External Shoulder Rotations
Minute 4 - 10 Hollow rock with PVC

B) Gymnastics
For Quality:
4 Sets
6 Press to Handstand (Wall)
3x Bar Muscle-Up: Building Drill - with 1 minute rest between set
8 Maltese Push Up on Rings
:30 Seated Straddle Up Hold

The primary focus of this session is on technique and proper mechanics for each exercise. Take the necessary time to perform each movement as cleanly and efficiently as possible. Focus on enhancing coordination, agility, precision, flexibility, and strength.

Athlete's Notes

Level 3: As Prescribed
Level 2:
For Quality:
4 Sets
4 Press to Handstand (Wall)
3x Bar Muscle-Up: Building Drill - with 1 minute rest between set
6 Rings (Maltese Push Up)
:30 Seated Straddle Up Hold
Level 1:
4 Sets
4-6 Band Assisted Press to Handstand
2 x Bar Complex (4 Kipping Pull Up + 3 Toes to bar + 6 Kip Swings), Rest 1:00 b/t
8 Ring Push Up
:20 Seated Straddle Up Hold

Video Support:
Press to Handstand (Wall)
Bar Muscle-Up: Building Drill
RINGS (Maltese Push Up)
Seated Straddle Up Hold
Band Assisted Press to Handstand

周五
01/02
Description

1:00 Down Dog (Focus Calves)
16 Alt. Elbow to Instep
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
3 Rounds
9 Calorie Echo Bike
5/5 Single Arm Kettlebell Front Squat
9 Calorie Echo Bike
5/5 Single Arm Kettlebell Strict Press
*Build the kettlebell and bike intensity each round.

Athlete's Notes

Video Support:
Prone I-Y-T

Description

Artemis Week 1/13

For Quality:
3 x 4/4 Single Leg Plyo Step Ups
4 x 5 Step In Box Jumps, Tall
5 x 10-20-30ft Shuttle Sprints

The shuttle sprints will be 10ft down and back, 20ft down and back, then 30ft down and back with a focus on explosiveness out of each turn and top speed here. This is overall intended to be a raw power and athleticism session, treat each movement and rest with respect.

Athlete's Notes

Video Support:
Single Leg Plyo Step Up

Description

Artemis Week 1/13

For Time:
Every 2:30 x 6 sets:
Sets 1 & 2:
20/16 Calorie Row
1.1.1 Squat Snatch @ 65%

SETS 3 and 4:
20/16 Calorie Row
1.1 Squat Snatch @ 75%

SETS 5 and 6:
20/16 Calorie Row
1 Squat Snatch @ 85%

% off of 1RM Squat Snatch

Athlete's Notes

Goal: Sub 1:45 Sets
Score: Total Working Time
*Loads used in notes.
RPE: 8/10

Today you should look to finish the row by the 1:00 mark every time. These are clusters of single reps today. The row should create just enough aerobic and lower body fatigue to challenge the lifts, but do not push it beyond an RPE 8 so we can maintain quality.

Level 3: As Prescribed
Level 2: 15/12 Calorie Row
Level 1:
Every 3:00 x 6 sets:
Sets 1 & 2:
15/12 Calorie Row
1.1.1 Squat Snatch @ 60-65%

SETS 3 and 4:
15/12 Calorie Row
1.1 Squat Snatch @ 70-75%

SETS 5 and 6:
15/12 Calorie Row
1 Squat Snatch @ 80-85%

Description

Artemis Week 1/13

For Load:
5 Sets @ 75-85%
2 Front Squats + 3 Jerks
*Any style jerk, athlete choice.

% is Based on 1RM Clean & Jerk

Athlete's Notes

The goal is to build within the range to an RPE 7-8 set for the day here.

Record Each Working Weight

Description

For Reps:
9:00 AMRAP
3-6-9-12...Power Snatch
12 Bar Facing Burpees

Barbell: 95/65lbs (43/29kg)

Athlete's Notes

Goal: 5-6 Rounds
Score: Rounds & Reps
RPE: 9.5/10

Primary Objective: Don't Sell Out Early
Secondary Objective: Barbell Cycling & Efficiency

Today is a classic open style workout. Just long enough that we can't sprint, but also not long enough that we can truly pace it out. This workout has a high anaerobic demand as well as putting an emphasis on lower back and hinging output. Aim to cycle the barbell throughout, going unbroken as long as you feel you can do so without redlining. We can't pull off the gas too much on the burpees here, as that is an easy way to bleed time in a short workout like this. Walk the line.

Level 3,2: As Prescribed
Level 1: Barbell: 75/55lbs (34/25kg)

Video Support:
Barbell Cycling Tips with Tim

Description

For Reps:
8 Sets:
1:30 AMRAP
Calorie Row
- Rest :30 -
1:30 AMRAP
Shuttle Runs
- Rest :30 -
*Shuttle Run = 25ft/7.5m Down & Back = 1

Athlete's Notes

Goals:
Level 3: 350/280+ Reps
Level 2: 280/240+ Reps
Level 1: 240/200+ Reps
Score: Total Rep (Calories + Shuttle Runs)
RPE: 8.5/10

Primary Objective: Consistent paces across all sets
Secondary Objective: Complete ~30/24 Cals and ~12 Shuttle Runs each segment (Level 3)

Level 3,2,1: As Prescribed

Description

For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds

Athlete's Notes

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range

Video Support:
Reverse Nordic
Hip Internal Rotation
Deep Squat
Scorpion Pec Stretch

周六
01/03
Description

:45/:45 Twisted Cross Stretch
15/15 Single Leg Glute Bridges
10/10 Hip Airplanes
-then-
For Quality:
8:00 AMRAP
30 Single Unders
5 Low Hang Muscle Cleans, Building
1 Wall Walk + :05 Hold at Top

Athlete's Notes

Video Support:
Twisted Cross Stretch
Hip Airplanes

Description

Artemis Week 1/13

5 Sets @ 65-80%
1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00-3:00 b/t sets

% is Based on 1RM Power Clean

Athlete's Notes

1.1.1.1 Denotes a cluster set of 4 single repetitions. Build to an RPE 7-8 top set today within the percentage range.

Record Working Weight

Description

Artemis Week 1/13

For Load:
4 Supersets
5 Reps @ 70%
-rest :10-
15 GHD Hip Extensions for Speed
-rest 3:00 b/t sets-

% is Based on 1RM Deadlift

Athlete's Notes

The goal here is to build hinging endurance and power within a heavier session.

Record Working Weight

Video Support:
GHD Hip Extension

Description

For Quality:
10:00 EMOM
Minute 1 - 25ft/7.5m Sled Push, Heavy
Minute 2 - 25ft/7.5m Handstand Walk w/ 360 Pirouette at Halfway

Today the goal with the sled is a heavy, but power and speed focused, push. It should take roughly 15 seconds each time and be a hard charging effort. For the handstand work, we are looking to get some skill focused touches.

Athlete's Notes

If you don't have a sled, perform a bearhug sandbag carry, box push or plate push.

Level 3: As Prescribed
Level 2: 25ft/7.5m Handstand Walk w/ 180 Pirouette Attempt at Finish
Level 1: 3 Walks to Wall

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

Description

For Time:
3 Rounds
25 Toes to Bar
50 Double Unders
50ft/15m Dual Dumbbell Front Rack Lunge
50 Double Unders
25 Cal Row
*Time Cap: Men 18:00 / Women 20:00

Dumbbells: 2x50/35lbs (22.5/15kg)

Athlete's Notes

Goal: 13:30-Finish / 15:00 - Finish
Score: Time
RPE: 8-9/10

Primary Objective: Grip Fatigue Management
Secondary Objective: Reach on the Toes to Bar

Today's workout is all about skill under fatigue, and maintaining composure. In the first round you will feel fresh, but the real challenge is sustaining effort and managing that grip through the entire 3 rounds. The toes to bar and double under combination is simple but exposes who can stay relaxed and efficient under repeated load. The row and dumbbell lunges keep the challenge going and force you to manage pacing and grip intelligently. Keep the hands relaxed on the jump rope, emphasize the legs and relaxed arms on the rower, and aim to stay below redline for most of this workout so you can save your grip, and push when it counts the most.

Level 3: As Prescribed
Level 2:
3 Rounds
20 Toes to Bar
40 Double Unders
50ft/15m Dual Dumbbell Front Rack Lunge
40 Double Unders
20 Cal Row
Level 1: Dumbbells: 35/20lbs (15/10kg)
3 Rounds
15 Toes to Bar
30 Double Unders
50ft/15m Dual Dumbbell Front Rack Lunge
30 Double Unders
20 Cal Row

Video Support:
Double Unders

Description

For Wattage:
4 Sets
:10 Echo Bike Sprint for Max Watts
Rest 1:50 b/t sets*

4 Sets
:15 Echo Bike Sprint for Max Watts
Rest 2:15 b/t sets
**Stay moving by either walking or light spin between sets

Athlete's Notes

Score: Average Wattage
Stimulus: Anaerobic Power
RPE: 10/10

Primary Objective: Hit the highest watts possible as fast as possible within each sprint
Secondary Objective: Minimal drop off each set

This is all out sprinting; pure anaerobic work. Don't hold back here.

Level 3,2,1: As Prescribed

Description

For Time:
3 Rounds
25 Syncro Toes to Bar
P1 - 50 Double Unders, Each
P2 - 50ft/15m Dual Dumbbell Front Rack Lunge, Each
25 Syncro Cal Row
*Time Cap: Men 18:00 / Women 20:00

Dumbbells: 2x50/35lbs (22.5/15kg)

Athlete's Notes

Flow: Athletes will start with syncro toes to bar, with the feet touching at the top. From there, P1 will move to the jump rope to complete 50 double unders while P2 moves to the dumbbells. Once both athletes have completed their station, they will switch (P1 to the dumbbells, P2 to the jump rope). Once both athletes have completed their station, they will advance to the rower to perform syncro row calories.

Note - ONLY if there is a M/F partnership will the female row 20 calories here to keep the work/rest even. If it is a FF partnership, perform 25 calories as prescribed.

Level 3: As Prescribed
Level 2:
3 Rounds
20 Syncro Toes to Bar
P1 - 40 Double Unders, Each
P2 - 50ft/15m Dual Dumbbell Front Rack Lunge, Each
20 Syncro Cal Row
Level 1: Dumbbells: 35/20lbs (15/10kg)
3 Rounds
15 Syncro Toes to Bar
P1 - 30 Double Unders, Each
P2 - 50ft/15m Dual Dumbbell Front Rack Lunge, Each
20 Syncro Cal Row

Video Support:
Double Unders

Description

For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold

Athlete's Notes

Intent: Intent: Reset and deload the spine and hips.

Notes:
Jefferson Curl - Very light load or bodyweight / Segment spine slowly / No rushing transitions
Dorsiflexion Rocker - Knee over toes, heel down / Controlled forward rock / Breathe at end range
90/90 - Control the transition / Sit tall before folding / Smooth, deliberate reps

Video Support:
Jefferson Curl
Ankle Dorsiflexion Rocker
90-90 HIp Switch w/ Fold

周日
01/04
Description

Enjoy :-)

Description

For Quality:
2–3 Sets
:60 Crocodile Breathing
6 Tall-Kneeling Band Pulldown w/ Reach
Smooth tempo
:45 / side Supported Cossack Sit
:60 Legs-Up-the-Wall or Supine Breathing

Intent: Down-regulate, restore full-body range, and finish the week feeling recovered and ready to train.

Notes:
Crocodile Breathing - Hands under forehead / Breathe into belly and ribs / Slow nasal breaths
Tall Kneeling Pulldown - Breathe in at the top / Long exhale as arms straighten overhead
Supported Cossack - Use support for balance / Actively pull into depth / Stay relaxed through hips
Leg Up Wall/Supine - Long exhales / Let nervous system downshift / Minimal effort

Video Support:
Crocodile Breathing
Tall Kneeling Pulldown
Supported Cossack
Leg Up Wall Breathing