1:00 Seated Straddle
10 Inch Worms
15/15 Single Arm Banded Face Pulls
-then-
For Quality:
4 Rounds
30 Plate Hops
10 American Kettlebell Swings, Moderate
5/5 Archer Ring Rows
Video Support:
Plate Hops
Banded Face Pulls
Archer Ring Row
Artemis Week 3/13
For Time:
Every 2:30 x 6 Sets
5 Shuttle Runs (25ft/7.5m Down & Back = 1)
5 Bar Facing Burpees
5 Power Snatch @ 50-60%
% is Based on 1RM Snatch
NOTE:
Rounds 1/3/5 Touch and Go
Rounds 2/4/6 Quick Singles
Goal: Sub 1:30 Sets
Score: Average Set Time
*Load used in notes.
RPE: 8/10
Use a weight in the range here that you can follow the cycling prescriptions at an RPE 8. This barbell will be on the moderately heavy side today.
Level 3,2: As Prescribed
Level 1:
Every 2:30 x 6
4 Shuttle Runs (25ft/7.5m Down & Back = 1)
5 Bar Facing Burpees
5 Power Snatch @ 50-60%
Artemis Week 3/13
For Load:
5 @ 75%
3 @ 83%
1+ @ 90%
% is Based on 1RM Push Press
Peform the max rep set to an RPE 9 (1 rep in the tank).
Record Working Weights
*Reps on last set in notes
For Quality:
5 x 1 Legless Rope Climb (Vested)
-rest 1:00 b/t reps-
2 x 3/2 Legless Rope Climb
-rest 1:00 b/t sets-
Score: Time, Including Rest
RPE: 8.5/10 (Muscular)
Today is about strength development first, and then capacity development second. The rest for the vested climbs should make these manageable enough that only the last rep or two gets challenging here. The more volume focused sets in Part B should be performed at a hard but sustinable effort - we want to see consistency in times within those 2 sets knowing that the rest is about 1.5:1 here.
Level 3: As Prescribed
Level 2:
10/8 Sets (M/F)
1 Legless Rope Climb
-rest 1:00 b/t sets-
Level 1:
8 Sets
1 Rope Climb w/ Hand over Hand Descent
-rest 1:00 b/t sets-
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Time:
4 Sets
18/13 Calorie Echo Bike
21 GHD Sit Ups
15/11 Calorie Echo Bike
50ft/15m Handstand Walk
-rest 2:00 b/t sets-
Goal: 3:15-4:30 Sets
Score: Average Interval Time
RPE: 9/10
Primary Objective: Echo Bike @ 10:00 Pace or Faster
Secondary Objective: Handstand Walk Execution
The goal today is to get to the handstand walks in an uncomfortable place, and test your ability to execute at a high level. Push the bike paces at RPE 9 efforts, and trust your ability to breathe through the GHD sit-ups and maintain a steady cadence.
Level 3: As Prescribed
Level 2:
4 Sets
15/11 Calorie Echo Bike
18 GHD Sit Ups
12/9 Calorie Echo Bike
50ft/15m Handstand Walk
-rest 2:00 b/t sets-
Level 1:
4 Sets
15/11 Calorie Echo Bike
18 GHD Sit Ups
12/9 Calorie Echo Bike
1 Piked Around the World
-rest 2:00 b/t sets-
Video Support:
Pike Around the World
Handstand Walks
For Quality:
4 Sets
12 Alternating Deadbug w/ Plate Pull Over, Light
:30/:30 Side Plank
Video Support:
Deadbug w/ Plate Pull Over
Side Plank
For Average Wattage:
5:00 @ 60-65% FTP
-
2 Sets
8:00 @ 84-88% FTP
Rest 1:30 Active Spin
-
4 Sets
4:00 @ 92-100% FTP
Rest :45 Active Spin
-
5:00 @ 60-65% FTP
For the working segments, set the damper to 6/5. For the recovery segments, set the damper to 3/2
Score: Average Wattage Of Working Sets
Stimulus: 20:00 FTP Test Builder / Lactate Threshold
RPE: 8/10
*Use the 20:00 FTP Test as your working FTP for this cycle
Primary Objective: Hit prescribed FTP % for the Duration of Each Interval
Secondary Objective: Increase Wattage Slightly on Each Set
Level 3,2,1: As Prescribed
For Quality:
3–4 Sets
6/side Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand
Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing
Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps
Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders
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:45/:45 Pigeon Pose
15 Bootstrap Squats
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Row, Building
Minute 2 - 12 Walking Lunges
Minute 3 - 4 Kang Squats
*Empty Bar, smooth tempo.
Video Support:
Bootstrap Squat
Prone I-Y-T
Barbell Kang Squats
Artemis Week 3/13
For Load:
6 Sets @ 80-85%
3 Clean Pulls, Touch & Go
-rest :15-
2 Squat Cleans, Singles
-rest 2:00-
% is Based on 1RM Clean
These should be RPE 8+ efforts as we build in a very narrow weight range here today.
Record Each Working Weights
Artemis Week 3/13
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
*Weights used in notes.
For Time:
40 Burpee Pull-Ups
-rest 2:00-
20 Burpee Bar Muscle Ups
Goal: 3:45-4:45 / 3:00-5:00
Score: Time, Including Rest
RPE: 8/10
Today we have a pretty moderate dose volume and intensity wise, with one goal - consistency. Find your ‘rep per minute’ pace for both of these movements that allows you to move at a steady pace for a good chunk of volume. Do this by focusing on your step rhythm and overall cadence for each of these movements.
Use a pullup bar that is just out of your standing reach for both (common open standard).
Level 3: As Prescribed
Level 2:
For Time:
36 Burpee Pull-Ups
-rest 2:00-
12 Burpee Bar Muscle Ups
Level 1:
2 Sets
25 Burpee Pull-Ups
-rest 2:00 b/t sets-
Video Support:
Burpee Pull-up Tips
For Time:
500/450m Row
150 Double Unders
10 Sandbag Cleans
100ft/30m Overhead Walking Lunges
150 Double Unders
10 Sandbag Cleans
100ft/30m Front Rack Walking Lunges
150 Double Unders
10 Sandbag Cleans
100ft/30m Back Rack Walking Lunges
500/450m Row
Barbell: 115/75lbs (52/34kg)
Sandbag: 150/100lbs (70/45kg)
Goal: 17:00-21:00
Score: Time
RPE: 8/10
Primary Objective: Double Under Consistency
Secondary Objective: Quick Lunge Transitions
Today we have a long, grinding chipper where we are looking for sustained aerobic output throughout. First and foremost, execution on some large working sets of double unders is key. From there we have a steady cadence on the sandbag cleans that allows you to get right to work on the barbell. Aim to execute each 25ft length unbroken, and manage the transitions quickly. The most challenging lunge today should absolutely be the front rack in the middle, where breathing will be most limited and upper body fatigue will settle hard.
Level 3: As Prescribed
Level 2: Barbell: 95/65lbs (43/29kg)
500/450m Row
100 Double Unders
8 Sandbag Cleans
100ft/30m Overhead Walking Lunges
100 Double Unders
8 Sandbag Cleans
100ft/30m Front Rack Walking Lunges
100 Double Unders
8 Sandbag Cleans
100ft/30m Back Rack Walking Lunges
500/450m Row
Level 1: Barbell: 95/65lbs (43/29kg) / Sandbag: 100/80lbs
450/400m Row
50 Double Unders
8 Sandbag Cleans
100ft/30m Overhead Walking Lunges
50 Double Unders
8 Sandbag Cleans
100ft/30m Front Rack Walking Lunges
50 Double Unders
8 Sandbag Cleans
100ft/30m Back Rack Walking Lunges
450/400m Row
Video Support:
Sandbag Tips w/ Tim
Double Unders
For Quality:
3 Sets
8/8 Dumbbell Poliquin Step Up, Light
12/12 Banded Lateral Walks, Moderate Tension
Video Support:
Poliquin Step Up
Banded Lateral Walks
For Distance:
48:00 Minute Run
Steady Zone 2 Pace / 4-5 RPE
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 48 minutes
Level 3,2,1: As Prescribed
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
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
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:45 Childs Pose
20 Banded Overhead Squats
10/10 Single Leg Glute Bridges
-then-
For Quality:
8:00 AMRAP
12 Alt. V-Ups
8 Box Jumps w/ Step Down, Easy Height
4 No Heave Snatch Balance (Empty Bar)
Video Support:
Snatch Balance - Heavy/No Heave
Banded Overhead Squat
Artemis Week 3/13
For Load:
4 x 4 @ 75%
% is Based on 1RM Overhead Squat
Record Working Weight
Artemis Week 3/13
For Load:
5 @ 75%
3 @ 83%
1+ @ 90%
% is Based on 1RM Bench Press
Peform the max rep set to an RPE 9 (1 rep in the tank).
Record Working Weights
*Reps on last set in notes
Artemis Week 3/13
For Quality:
10:00 EMOM
Minute 1 - 6 Strict Chest to Bar Pull-Ups
Minute 2 - 6 Strict Wall Facing Handstand Push Ups
Do not add load or deficit today. If this rep scheme is easy, add a tempo by performing a 2 second negative on each rep. Perform pike HSPU (at a deficit if able) in place of strict handstand push ups here.
Video Support:
Deficit Pike HSPU
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alt. Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Goal: 6-8 Rounds
*Comparing results to November 30, 2024.
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Attack The Transitions
Secondary Objective: Go Unbroken Where You Can
This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed - a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.
Level 3: As Prescribed
Level 2: As Prescribed
Level 1: 2 Wall Walks / Dumbbell: 35/25lbs (16/11kg) / 6 Toes to Bar
For Quality:
3 Sets
5-7 Rower Hamstring Curl w/ Controlled Eccentric
15 Banded Good Morning, Moderate Tension
3 Sets
10 Banded Face Pulls, Light/Moderate Tension
Video Support:
Rower Hamstring Curl
Banded Good Morning
Banded Face Pulls
For Reps:
2 Blocks
-
1:00 Max Shuttle Runs
1:00 Rest
-
2 Sets
2:00 AMRAP
20/15 Calorie Row
- Max Shuttle Runs
Rest 2:00 b/t sets
-
1:00 Max Calorie Row
-
Rest 5:00 b/t blocks
Shuttle Run = 25/7.5m Down & Back = 1
Score: Total Reps (Calories on the Max Rower Component + Shuttle Runs)
Stimulus: Mixed Anaerobic Stamina and Power (V02 Max / Lactate Clearance)
RPE: 9/10
Primary Objective: 8+ Shuttle Runs during max effort portions and for the Max Calorie Row Achieve 25/20+ Calories
Secondary Objective: Consistency across sets and blocks
To be clear on the flow here. Bock 1 is 1:00 run, rest, 2 x 2:00 amrap w/ 2:00 rest, 1:00 row, then rest 5:00 and repeat. This is high power focused work.
Level 3,2: As Prescribed
Level 1: 15/12 Calorie Row
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
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
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.
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.
For Time:
5 Rounds
1000m Bike Erg
:10 Freestanding Handstand Hold
500m Bike Erg
25ft/7.5m Handstand Walk
500m Bike Erg
5/5 Kettlebell Upside Down Press (Light, Slow)
Goal: 30:00-35:00
Score: Time
RPE: 5-6/10
Today we're focusing on smooth, easy spins on the bike erg and overhead skill/accessory work for our active recovery. The holds and walks should be very manageable today, so focus on clean positions and technique. For the upside down press, use a lighter weight and control both phases of the movement with a 2-3 second negative and push each rep.
Level 3: As Prescribed
Level 2: Wall Lateral Handstand Hold
Level 1: Nose to Wall Handstand Hold / 3 Walks to Wall
Video Support:
Freestanding Handstand Hold
Handstand Walks
Handstand Walks to Wall
Wall lateral handstand hold
Warm-Up:
3 Sets
100 Swim Easy
50 (25 breast/25 back)
Kick Set:
8x50 Kick
Rest 30 seconds between each set
Perform as underwater butterly kick for as long as possible, then come up for breath and into streamline freestyle kick.
Main Set:
Every 1:15 x 20 Sets
50 Freestyle @ same pace you held last week for the 500m Test Set. This is double the distance, however with a good amount of rest here.
Pull Set:
8x50 Pull
Rest: 30 seconds between each set
*Focus on hard long strokes and pressing the water past the body once hand position reaches hip
Cooldown
200 Choice
Score: Average 50m Time
*Enter your last 16 times, as that is the max the system allows.
RPE: 7/10
Stimulus : Speed / Technique Development
Focus: reaching and elongating stroke to make the same pace feel easier over same total volume
Level 3: As prescribed
Level 2: Drop Each Set by 2 Intervals
Level 1: Drop Each set by 4 Intervals
A) Prehab / Upper Body Warm-Up
5:00 Foam Roll Upper Back, Lats, Triceps
-then-
For Completion:
12:00 EMOM
Minute 1 – 10 Banded Scap Pull Downs
Minute 2 – :30/:30 Banded Overhead Lat Stretch
Minute 3 – 10 Banded Face Pulls (Pause 1s)
Minute 4 – 8 Slow PVC Overhead Squats (3111)
B) Gymnastics
For Quality:
4 Sets
30 seconds Hollow Body Hold + 30 seconds Arch Hold
2 x 2 Tempo Chest to Bar Pull-Ups (31X1)
3-5 Strict Handstand Push Ups
20-30 seconds Handstand Shoulder Taps (Freestanding or Wall)
-rest as needed-
Tempo Chest to Bar – Control the kip, emphasize lat engagement and a tight hollow position. Pause briefly with chest touching the bar. You will kip to the top, then control the negative strict.
Strict Handstand Push Ups – Perform freestanding if capable. If using the wall, start from the bottom with minimal wall contact to improve balance and line.
The primary focus of this session is on midline control, scapular mechanics, and overhead strength.
Take your time between sets and prioritize precision and consistency in every rep.
Score: Completion
Level 3: As Prescribed
Level 2:
4 Sets
30 seconds Hollow Hold + 30 seconds Arch Hold
5-6 Kipping Chest to Bar Pull-Ups (1s Hold at Top)
3-5 Strict Handstand Push Ups
20 seconds Wall Shoulder Taps (Feet on Wall)
Level 1:
3 Sets
20 seconds Hollow Hold + 20 seconds Arch Hold
6 Ring Rows @ 2222 Tempo
6 Pike Handstand Push Ups on Box
20 seconds Face to Wall Handstand Hold
Video Support:
Banded Face Pulls
Hollow Body Hold
Chest to Bar Pull-Up
Strict Handstand Push Up
Handstand Shoulder Taps
Deficit Pike HSPU
Unsupported HSPU
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
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
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:45/:45 Single Leg Calf Stretch
10/10 Alt. Elbow to Instep
10/10 Kettlebell Windmills, Light
-then-
For Quality:
7:00 AMRAP
11 Calorie Machine of Choice, Building
7 Muscle Snatches, Empty Bar
7 Kip Swings
Video Support:
Kettlebell Windmill
Artemis Week 3/13
For Quality:
3 x 15/15 Single Leg Plate Hops
4 x 4/4 Single Leg Box Jumps, High Catch Easier Height
5 x 12 Rebounding Box Jumps
For the rebounding box jumps, focus on control and using heights no higher than 30/24in by feel. We have a lot of bouncing and impact here today, ensure the calves and achilles feel good and warm before starting this.
Video Support:
Plate Hops
Artemis Week 3/13
For Time:
Every 4:00 x 5 Sets
30/24 Calorie Row
Squat Snatch
Rd 1: 8 Reps @ 55-60%
Rd 2: 4 Reps @ 65-70%
Rd 3: 2 Reps @ 75-80%
Rd 4: 1 Rep @ 85-90%
Rd 5: 16 @ 35-40%
% is Based on 1RM Snatch
Goal: Row in 1:30 / Sets Sub 3:00
Score: Total Working Time
*Weights used in notes.
RPE: 8/10
These are all singles, all day today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The first round will be one of the most demanding aerobically, and then rounds 2-4 should settle out and be more about focus. This single at 85-90% will be demanding and require great execution today. The last set is a burner to finish this, push the pace.
Level 3: As Prescribed
Level 2:
Every 4:00 x 5 Sets
25/20 Calorie Row
Squat Snatch
Rd 1: 8 @ 50-55%
Rd 2: 4 @ 60-65%
Rd 3: 2 @ 70-75%
Rd 4: 1 @ 80-85%
Rd 5: 16 @ 35-40%
Level 1:
Every 4:00 x 5 Sets
20/15 Calorie Row
Squat Snatch
Rd 1: 8 @ 50-55%
Rd 2: 4 @ 60-65%
Rd 3: 2 @ 70-75%
Rd 4: 1 @ 80-85%
Rd 5: 16 @ 35-40%
Artemis Week 3/13
For Load:
5 Sets @ 80-95%
2 Front Squats + 1 Jerk
*Any style jerk, your choice here today.
% is Based on 1RM Clean & Jerk
The goal is to build within the range to an RPE 8-9 top set for the day here.
Record Each Working Weight
For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Chest to Bar Pull-Ups
*Time-cap 15:00.
Wallball: 20/14lbs (9/6kg) to 10ft/9ft
Goal: 7:00-11:00
Score: Time
RPE: 9/10
Primary Objective: Overall Time
Secondary Objective: Go Big on the Chest to Bar
This simple couplet is in the vein of a workout we might see in the final week of the Open. While this will start off approachable, the volume accumulates quickly and the heart rate will spike sooner than we think. Level 3 athletes will be looking to go largely unbroken, trust their fitness, and 'figure it out' in the final 2 rounds. Most would benefit from playing to their strengths here, going big on either the wallballs or the chest to bar, and focusing on an intelligent approach to the other movement.
If you can perform the level 3/2 version of this workout, even if it means getting time capped/finishing outside the goal time, I absolutely encourage it today.
Level 3: As Prescribed
Level 2: As Prescribed
Level 1: Wallball: 14/10lbs (6/4.5kg) / Pull-Ups
Video Support:
Butterfly Pull-Ups
For Quality:
4 Sets
8/8 Rear Foot Elevated Bulgarian Split Squat, Moderate
16 Alternating Quadruped Shoulder Taps
:02 Eccentric on each Bulgarian Split Squat Rep
For Rounds & Reps:
8:00 EMOM
Minute 1: 13/10 Calorie Echo
Minute 2: 13/10 Calorie Ski
-Rest 2:00 minutes-
8:00 EMOM, Alternate each minute:
Minute 1: 15/11 Calorie Echo
Minute 2: 15/12 Calorie Ski
-Rest 2:00 minutes-
8:00 EMOM, Alternate each minute:
Minute 1: 16/12 Calorie Echo
Minute 2: 16/13 Calorie Ski
-Rest 4:00 minutes-
Every 2:00 To Failure:
18/13 Calorie Echo
18/14 Calorie Ski
Goal: 3+ Rounds on Final Segment
Score: Completed Rounds + Reps on Failed Round
Stimulus: Lactate Threshold / V02 Max
RPE: 9/10
Primary Objective: Complete the EMOM segments @ RPE 6-8 Efforts
Secondary Objective: Complete 3+ Rounds on the final every 2:00 minute to failure segment
Today is about building pacing and confidence at more manageable calories, and then finishing with a strong effort at the end of a long clock.
Level 3: As Prescribed
Level 2: Reduce calories on each segment by 2/1
Level 1: Reduce calories on each segment by 3/2
For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
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
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:45/:45 Seated Figure Four Stretch
20 Shoulder Elev. Hip Thrusts (No Weight)
10/10 Hip Airplanes
-then-
For Quality:
8:00 EMOM
Minute 1 - 12 Box Step Overs
Minute 2 - 10 Dumbbell Death March, Light
Video Support:
Hip Airplanes
Hip Thrusts
Dumbbell Death March
Artemis Week 3/13
For Load:
5 Sets @ 65-80%
5 Unbroken Power Clean
% is Based on 1RM Power Clean
Build to an RPE 8 top set for the day within the percentage range.
Record Each Working Weight
Artemis Week 3/13
For Load:
4 Supersets
5 Reps @ 73%
-rest :10-
15 Russian Kettlebell Swings
-rest 3:00 b/t sets-
% is Based on 1RM Deadlift
Kettlebell: 32/24kg
The goal here is to build hinging endurance and power within a heavier session.
Record Working Weight
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
For Load:
5 Sets
50ft/15m Yoke Carry, Building
-rest 1:30 b/t sets-
Score: Load
Today the goal is to build from an RPE 6-7 initial carry to a top set at an RPE 9 effort. This is raw bracing and strength work.
If you don't have a yoke, perform a heavy bearhug sandbag carry, or you can perform a barbell back rack walk between two squat racks.
For Reps:
2:00 Cap
8 Power Snatch
8 Burpee Box Jumps Overs (Lateral)
8 Overhead Squat
8 Cal Row
-rest 1:00 b/t sets-
*Each new set you increase the row by 2/1 calories.
*If you successfully make it to the 5th set, you will perform max calories on the rower and this will be the final round.
Barbell: 115/80lbs (52/36kg)
Box: 24/20in
Score: Completed Rounds + Reps in Final/Failed Set
*IF you are successful and make it to the 5th round your score will be 4 rounds plus every rep and calorie completed in that final set.
Goal: Make it to 5th Round
RPE: 8-10/10
This workout is about high output under control. Each round asks a little more of you, physically and mentally. The trap here is not looking too far ahead. If you start doing the math or thinking about what’s coming next, the workout becomes overwhelming very quickly. Instead, the goal is simple: win the round you’re in.
The 2:00 on / 1:00 off format forces you to be disciplined early. If you come out too hot, you won’t survive the later rounds. If you’re too conservative, you leave work on the table. The challenge is finding the balance and pushing hard for that 1:00 minute rest while staying composed enough to keep progressing.
To be very clear, the longest this workout can be is 15:00, including the final 1:00 of rest. Set 1 is an 8 calorie row. Set 2 is 10/9, set 3 is 12/10, set 4 is 14/11, and set 5 is max effort in time remaining.
Level 3: As Prescribed
Level 2: Barbell: 95/65lbs (43/30kg)
Level 1: Barbell: 75/55lbs (35/25kg) / 7 Reps of Everything (Rower Still Increases 2/1 Each Set)
Video Support:
Barbell Cycling Tips with Tim
For Quality:
3 Sets
8 1/2 Kneeling Bottoms Up Kettebell Strict Press, Light/Moderate
10/10 Single Arm Dumbbell Row, Moderate
*Focus On Pulling The Dumbbell Back Towards The Hip
4 Sets
:20-:30 Dumbbell Pinch Grip, Moderate
Warm-Up
5:00 Easy
-
For Meters:
2 Blocks
10 Sets
1:30 @ Starting @ 30:00 Test Pace, and descending
-:30 standing rest b/t Intervals -
Rest 5:00 very easy jog b/t Blocks
-
Cool Down:
5:00 Easy to Finish
Score: Total Meters (Working Only)
Stimulus: Lactate Threshold
RPE: 8/10
Primary Objective: Descending Split Pace
Secondary Objective: Finish the second set faster than the first set.
Progression Notes: This is the same total volume in running time with the focus on building greater speed with the rest intervals intermixed here. The total running time for the workout today is 55:00 minutes
Paces: Starting at your 30:00 Run Pace. You can use either pace per kilometer or per mile here with the goal of increasing pace slightly on each interval as time descends. i.e If your 30:00 pace was 5:00/k or 8:00/mile we will start with that pace for the first interval and descend by feel on over the course of each set of 10 intervals. The goal will also be to end set 2 at a faster pace than set 1.
Level 3,2: As prescribed
Level 1: 7 Sets Per Block
For Time:
5 Rounds, Each
8 Power Snatch
8 Burpee Box Jumps Overs (Lateral)
8 Overhead Squat
8 Cal Row
*Each new round you increase the row by 2/1 calories.
Barbell: 115/80lbs (52/36kg)
Box: 24/20in
Flow: Today will be alternating rounds. Partner 1 will perform their snatches, bbjo, overhead squats, and row cals while partner 2 rests. Then partner 2 will complete their round. On the second round, the calories on the rower will increase by 2/1 for males/females. Continue in this fashion, increasing the rower calories again every round, until the 5th and final round is complete.
Level 3: As Prescribed
Level 2: Barbell: 95/65lbs (43/30kg)
Level 1: Barbell: 75/55lbs (35/25kg)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold
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
Enjoy :-)
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