:45/:45 Half Kneeling Banded Lat Stretch
:45/:45 Couch Stretch
10 Yoga Push Ups w/ 10s in Down Dog
-then-
For Quality:
8:00 AMRAP
10 Kip Swings
5 Muscle Snatch
10 V-Ups
5 Strict Press
*Use the same weight for both movements today, keeping it light and confident.
Video Support:
Half Kneeling Banded Lat Stretch
Yoga Push Ups
Artemis Week 4/13
For Load:
5 Sets @ 65-80%
5 Unbroken Power Snatch
% is Based on 1RM Power Snatch
Build to an RPE 8-8.5 top set today.
Record Each Working Weight
Artemis Week 4/13
For Load:
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
% is Based on 1RM Push Press
This is a back off week for the push press, and should be RPE 6-7 efforts here.
Record Working Weights
For Time:
4 Sets
2:00 AMRAP
20/15 Calorie Row @ RPE 9
Max Lateral Burpee Over Bar Rem. Time
-rest 1:00 b/t sets-
Goal:
Level 3 - 25 Burpees / Set
Level 2,1 - 20 Burpees / Set
Score: Total Burpees
RPE: 8.5/10
Today the focus is on learning how to drop, or at least not spike further, the heart rate going into a set of burpees. Push the row hard (done sub 1:00) and then the emphasis here is finding your cadence and breathing immediately as you find your burpee pace. Aim for consistency from set to set here. This will mean an RPE 8 pace on your burpees from the start.
Level 3,2: As Prescribed
Level 1: 16/12 Calorie Row
For Time:
8 Sets
10 Box Jumps (Step Down)
10 Dumbbell Snatch
10 Toes to Bar
-rest :30 b/t sets-
Box: 30/24in
Dumbbell: 70/50lbs (32.5/22.5kg)
Goal: 1:30-2:00 Sets
Score: Time, Including Rest
RPE: 8.5/10
Primary Objective: Unbroken Intervals
Secondary Objective: Consistent Times Within 10 Seconds
Today we are practicing pacing with a hip/hinge heavy trio. With very short rest like this, proper control of transitions and box jump cadence is key. The goal is to hold back enough early that you can sustain pace throughout with roughly 3:1 work/rest. If you push too hard early, these intervals will fall off hard.
Level 3: As Prescribed
Level 2:
8 Sets
10 Box Jumps (Step Down)
9 Dumbbell Snatch
8 Toes to Bar
-rest :30 b/t sets-
Level 1: Dumbbell: 50/35lbs (22.5/15kg) / Box: 24/20in
8 Sets
8 Box Jumps (Step Down)
8 Dumbbell Snatch
8 Toes to Bar
-rest :30 b/t sets-
Video Support:
Toes to Bar Levers
For Quality:
3 Sets
10-12 Seated Pike Up
:40 Weighted Plank, Moderate
Video Support:
Seated Pike Up
Weighted Plank
For Average Wattage:
5:00 @ 60-65% FTP
-
10:00 @ 84-88% FTP
- Rest 1:30 Active Spin -
8:00 @ 88-92% FTP
- Rest 1:30 Active Spin -
6:00 @ 92-96% FTP
- Rest 1:30 Active Spin -
4:00 @ 96-100% FTP
- Rest 1:30 Active Spin -
2:00 @ 100-104% FTP
-
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 Across All 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 % of FTP
Secondary Objective: Paces should increase and cadence should stay relatively consistent as FTP is going up today.
Level 3,2,1: As Prescribed
For Quality:
3 Sets
8 x 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:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Video Support:
Prone Swimmer
Adductor Rock Back
Frog Pose
:45/:45 Pigeon Pose
20 Block & Twist from Squat
15/15 Single Leg Glute Bridges
-then-
For Quality:
3 Rounds
30 Plate Hops
10 Shoulder Taps, Build Challenge
10 Alt. Box Step Ups
10 Push Ups
*Start plank or pike and build up each round.
Video Support:
Plate Hops
Artemis Week 4/13
For Time:
Every 4:00 x 5 Sets
30/24 Calorie Row
Squat Clean
Rd 1: 8 @ 55-60%
Rd 2: 4 @ 65-70%
Rd 3: 2 @ 75-80%
Rd 4: 1 @ 85-90%
Rd 5: 16 @ 35-40%
% is Based on 1RM Clean
Goal: Row in 1:30 / Sets Sub 3:00
Score: Total Working Time
*Loads 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 Clean
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 Clean
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 4/13
For Load:
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
% is Based on 1RM Back Squat
This is a back off week for the back squat, and should be RPE 6-7 efforts here.
Record Working Weights
For Distance:
3 Sets
1:00 Max Distance Handstand Walk
-rest 1:00 b/t sets-
Goal:
Level 3 - 100ft/30m + Per Set
Level 2 - 50-75ft / 15-22.5m Per Set
Score: Total Feet
RPE: 7/10
Today is straight forward. Look for consistency from set to set, and focus on your cadence/transition between lengths and try to make it feel second nature what pace is sustainable.
Level 3,2: As Prescribed
Level 1:
Drill Session
3 x 4/4 Handstand Weight Shifting
3 x 4/4 Shoulder Taps from Nose to Wall
6 x Walks to Wall, Increasing Distance
Video Support:
Handstand Walks
Handstand Weight Shifting
Wall Facing Shoulder Taps
Handstand Walks to Wall
For Reps:
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle Ups
Dumbbells: 50/35lbs (22.5/15kg)
Box: 24in/20in
Goal: 360-630 Reps
Score: Reps
-There are 240 reps per round. Comparing results to December 3, 2024.
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measureable and repeatable year over year.
There are 240 reps per round for scoring purposes for Level 3/2.
Level 3: As Prescribed
Level 2: As Prescribed
Level 1: 15 Burpee Pull-Ups for Ring Muscle Ups / Dumbbells: 35/20lbs (15/10kg) / Seated (On Box) Dumbbell Press for HSPU with 35/20lb Dumbbells
Video Support:
Kipping HSPU
Ring Muscle Up Tips w/ Tim
For Quality:
3 Sets
5/5 Lateral Box Step Down
12/12 Standing Banded Hip Abduction, Light/Moderate Tension
*:03 Eccentric on each lateral box step down rep.
Video Support:
Lateral Box Step Down
Standing Banded Hip Abduction
For Distance:
52:00 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 52 minutes
Level 3,2,1: As Prescribed
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
5 x Skin the Cats on Rings OR Shoulder Extension Stretch x :30s
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Supine Supinated Reach
• Palms up, ribs down
• Weight assists range
• Long exhales
Skin the Cat
• Pain-free range only
• Control eccentrics
• Use stretch if needed
Pigeon Pose
• Square hips as tolerated
• Stay tall before folding
• Calm nasal breathing
Video Support:
Supine Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose
:45/:45 Twisted Cross Stretch
10/10 Hip Airplanes
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
9:00 EMOM
Minute 1 - 5/5 Cossack Squats w/ Single Kettlbell Overhead
Minute 2 - 10 Ring Rows
Minute 3 - :45 Bike, Building
*Use a light weight for the cossack squats, hold the kettlebell opposite to the leg your working on.
Artemis Week 4/13
For Load:
5 Sets @ ~50%
10 Overhead Walking Lunge Steps
% is Based on 1RM Overhead Squat
The goal is an RPE 7-8 load across. Perform these walking across the floor.
Record Working Weights
Artemis Week 4/13
For Load:
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
% is Based on 1RM Bench Press
This is a back off week for the bench press, and should be RPE 6-7 efforts here.
Record Working Weights
Artemis Week 4/13
For Quality:
10:00 EMOM
Minute 1 - 6 Strict Pull-Ups
Minute 2 - 6 Strict Handstand Push Ups
Add load/deficit as able today to make these an RPE 8-9 effort each time.
For Time:
2 Sets
15-12-9
Calorie Echo Bike
Power Cleans
Calorie Echo Bike
Thrusters
-rest 5:00 b/t sets-
*Women Echo Bike 12/10/8 Calories.
Barbell: 135/95lbs (61/43kg)
Goal: 7:30-10:30 Sets
Score: Average Interval Time
RPE: 9/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Echo Bike @ 10:00 Pace
Pure capacity today. This is a pick your poison workout as far as where to push. Aim to keep the bike paces hard for manageable sets of calories, and ideally use the power cleans as a pace to moderate intensity as needed early. Keep the thrusters unbroken as much as possible.
Level 3: As Prescribed
Level 2: Barbell: 115/75lbs (52/34kg)
Level 1: Barbell: 95/65lbs (43/29.5kg)
Video Support:
Barbell Cycling Tips with Tim
For Quality:
3 Sets
10 Barbell Good Morning, Light/Moderate
7/7 Single Leg GHD Hip Extension
Video Support:
Barbell Good Morning
Single Leg GHD Hip Extension
For Time:
3:00 AMRAP
30/24 Calorie Row
Max Shuttle Runs in Remaining Time
-Rest 1:30 b/t sets -
**Continue until 50 Shuttle Runs Are Complete
Shuttle Run = 25/7.5m Down & Back = 1
Score: Time, Including Rest
Goal: Complete in 4-5 sets
RPE: 9/10
Cap: 6 Sets: 25:30
Primary Objective: Complete the Row Buy-in, under 1:30
Secondary Objective: Complete 12+ Shuttle Runs in remaining time
Progression Notes: This is a progression from our week 1 tester with the set-up roughly the same, but with the calories decreased, rest increased and the shuttle run target moved up. Overall this should allow for more time on the shuttles and increased output per set.
Level 3: As Prescribed
Level 2: Continue until 42 Shuttle Runs
Level 1: 25/20 Calorie Row, Continue until 42 Shuttle Runs
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordics
• Tall posture, ribs stacked
• Light glute engagement
• Assist with bands if needed
Hip Internal
• Sit tall
• Actively pull into range
• Breathe into back of hip
Relaxed Squat
• Use rig/post
• Chest tall, hips sink
• Slow breaths
Scorpion
• Rotate through mid-back
• Smooth reps
• No forcing
Video Support:
Scorpion Stretch
Hip Internal Rotation Stretch
Reverse Nordics
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 Reps:
30:00 AMRAP
20/15 Calorie Bike Erg
:30 Sorenson Hold
1:00 Banded Marching
20/15 Calorie Ski Erg
50ft/15m Suitcase Carry, Per Arm
Kettlebell: 32/24kg
Goal: 5+ Rounds
Score: Rounds & Reps
RPE: 5-6/10
Today is a midline and hip focused recovery session. Keep the machines to an RPE 7 throughout today, and then focus on sound positions and breath control through the midline focused accessory work. Keep the sorenson hold unbroken, and hold a light sandbag, or kettlebells, on the front rack for the banded marching work (the kettlebell you are using for suitcase carries is more than enough today).
Level 3,2: As Prescribed
Level 1: Kettlebell: 24/20kg
15/12 Calorie Bike Erg
:30 Sorenson Hold
1:00 Banded Marching
15/12 Calorie Ski Erg
50ft/15m Suitcase Carry, Per Arm
Video Support:
Sorenson Hold
Banded Marching
Warm-Up:
3 Sets
100 Swim Easy
50 (25 breast/25 back)
Kick Set:
6x50 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 1:45 x 15 Sets
75 Freestyle @ same pace you held last week for the 20 x 50s (500m Test pace conditioning). This is another increase in total distance here, sustaining this pace at 1125m as opposed to 1000m last week.
Pull Set:
6x50 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
150 Choice
Score: Average 75m Time
RPE: 8/10
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 The main set by 2 intervals
Level 1: Drop The main set by 4 intervals and move to a 2:00 clock
A) Start with the stretching session (See Notes)
B) For Quality:
30:00 EMOM
Minute 1 - 3 Wall Walk with 4s Hold @ Top
Minute 2 - 10 Seconds False Grip Hang on Rings
Minute 3 - 15 Seconds Bottom of Ring Push Up Hold
Minute 4 - 5/5 Lateral Box Step Up (Eccentric Focused)
Minute 5 - 10 x Standing Wrist Rotations w/ 2x25/15lb
Score: Completion
RPE: 7/10
Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain quality in all exercises
In this section, we aim to cover general gymnastics. We will focus on quality, taking the initiative to modify the tempos and repetitions as needed to suit your skill level.
Level 3,2: As Prescribed
Level 1:
30:00 EMOM
Minute 1 - 3 Wall Walk (Focus On Minimizing Steps)
Minute 2 - 15 seconds bar hang Active shoulders
Minute 3 - 15 Seconds Bottom of Ring Push Up Hold
Minute 4 - 5/5 Lateral Box Step Up (Eccentric Focused)
Minute 5 - 10 x Standing Wrist Rotations w/ 2x25/15lb
Videos Support:
Stretching Warmup
False Grip Hang on Rings
Bottom of Ring Push Up Hold
Lateral Box Step Up (eccentric focused)
Standing Wrist Rotations
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
:45/:45 Elbow to Instep Hold/Side
10 Inch Worms
10/10 Kettlebell Windmill Press, Light
-then-
For Quality:
4 Rounds
48 Single Unders
12 Calorie Row, Building
6 Paused Overhead Squats, Empty Bar
Video Support:
Kettlebell Windmill Press
Artemis Week 4/13
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.
Video Support:
Single Leg Plyo Step Up
Artemis Week 4/13
For Load:
6 Sets @ 80-85%
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-
% is Based on 1RM Squat Snatch
These should be dense, challenging sets around that RPE 8-9 mark all day today. Rest 15 seconds b/t singles.
Record Each Working Weights
Artemis Week 4/13
Front Squat + Jerk
For Load:
5 Sets @ 75-85%+
2 Front Squats + 3 Jerks
*Any style jerk, athlete choice.
% is Based on 1RM Clean & Jerk
The goal is to build to an RPE 8-9 set for the day here, building above 85% if feeling good.
Record Each Working Weight
For Reps:
18:00 AMRAP
28/22 Row Calories
14 Burpee Box Jump Overs (Facing)
Box: 24in/20in
Goal: 5-7 Rounds
Score: Rounds & Reps
*Comparing results to November 26, 2024.
RPE: 9/10
Primary Objective: Overall Score
Secondary Objective: Burpee Pacing
There is nowhere to hide in this simple couplet. Your fitness will be tested, and be front and center, through the entire workout here. Your main goal today is to play to your fitness strengths to maximize your effort here. The row today is long enough that consistent paces will matter, but short enough that transitions into the erg and a hard start are equally important. Finding your cadence on the burpee box jump overs will be key to not bleed time here. Performing the level 3/2 version of this workout is highly encouraged for anyone who can safely do so.
Level 3,2: As Prescribed
Level 1: Allowed to Step Onto the Box
For Quality:
4 Sets
6/6 Rear Foot Elevated Bulgarian Split Squat, Moderate
:15/:15 Contralateral Single Leg Single Arm Plank
*The goal is to slightly increase load for Bulgarian Split Squat from last week. :02 Eccentric On Each Rep
For Time
10 Sets (30:00 Clock)
:30 @ Hard Sustainable Pace, 9-9.5 RPE
- Rest 2:30 b/t sets -
Goal:
Level 3 - 20/14 Calories
Level 2 - 16/11 Calories
Level 1 - 13/9 Calories
Score: Lowest Calorie Round
Stimulus: Lacate Clearance / Anaerobic Power
RPE: 8.5/10
The goal here today is to find a controlled sprint and lean in trying to hold it for the entire time here as fatigue will naturally build.
Level 3,2,1: As Prescribed
For Quality:
4 Sets
6 / side Quadruped T-Spine Rotation w/ Reach
:45 / side Half-Kneeling Hip Flexor + Overhead Reach
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
Quadruped Rotation w/ Reach
• Rotate slowly
• Exhale into range
• Eyes follow hand
Half Kneeling Hip w/ Reach
• Light posterior pelvic tilt
• Ribs down
• Controlled breathing
Childs Pose
• Walk hands side to side
• Breathe into lats
• Relax neck
Video Support:
Quadruped T-Spine Reach
Half Kneeling Hip Flexor w/ Reach
Childs Pose w/ Side Bend
1:00 Seated Straddle
20 Banded Hip Thrusts
20 Leg Lifts Over Object
-then-
For Quality:
8:00 AMRAP
10 Russian Kettlebell Swings, Moderate
10 Alt. V-Ups
10 Piked Push Ups
Video Support:
Banded Hip Thrust
Seated Leg Lifts
Pike Push-Ups
Artemis Week 4/13
For Time:
Every 2:30 x 6
5 Shuttle Runs (25ft/7.5m Down & Back = 1)
5 Bar Facing Burpees
5 Power Clean & Push Jerk @ 50-60%
% is Based on 1RM Clean & Jerk
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.
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 Clean & Push Jerk @ 50-60%
Artemis Week 4/13
For Load:
4 x 13 @ 50%
-rest 1:00 b/t sets-
% is Based on 1RM Deadlift
The goal is to cycle fast, with clean lockout, and great positions today.
Record Working Weight
For Reps:
2:00 Max Toes to Bar
*Begin With A Near Max Effort Set
Goal:
Level 3 - 50+ Reps
Level 2 - 40+ Reps
Level 1 - 25+ Reps
Score: Total Reps
*Comparing results to November 27, 2024.
RPE: 7/10
*Note max rep set in notes.
The reason for mandating a near max set to start is to test how we can hang on after a big set, and will be a great data point to use for how we attack workouts.
Level 3,2: As Prescribed
Level 1: Max Knees to Chest in 2:00. Knees must break the hip crease for the knees to chest.
Video Support:
Toes to Bar Levers
For Time (20:00 Cap):
5 Rounds
15 GHD Sit Ups
5 Squat Cleans, Ascending
5 Muscle Up Complexes*
*Each rep will have an additional dip.
Barbells:
Male (lbs) - 135/185/225/275/315lbs
Male (kgs) - 61/84/102/125/143kg
Female (lbs) - 85/115/145/175/205lbs
Female (kgs) - 38/52/66/79/93kg
Goal: 14:00 - 18:00
Score: Time
RPE: 8/10
Primary Objective: Intelligence Early
Secondary Objective: No Missed Reps
This test has a strong balance, split between strength and higher demanding gymnastics. It is key today to play towards your strengths, manage and minimize your weaknesses, and stay in control early in the workout. The goal is not to win the openings two or three rounds, but to maintain consistency and avoid failing reps as fatigue accumulates. Strong athletes should avoid overreaching early, while gymnastic biased athletes need to respect the loading and breathing demands.
This is a workout about execution, not speed. Choose a pace and strategy that lets you stay composed, efficient, and mentally in a state of control throughout, just like we’re aiming to do in competition settings.
Level 3: As Prescribed
Level 2: Ring Muscle Ups (No Extra Dips)
Barbells:
Male (lbs) -135/175/215/245/275lbs
Male (kgs) 61/79/98/111/125kg
Female (lbs) -85/105/135/155/175lbs
Female (kgs) - 38/48/61/70/79kg
Level 1:
5 Rounds
15 GHD Sit Ups
10 Chest to Bar
5 Squat Cleans, Ascending
Barbells:
Male (lbs) - 115/145/175/215/245lbs
Male (kgs) - 52/66/79/98/111kg
Female (lbs) - 75/95/115/135/165lbs
Female (kgs) - 34/43/52/61/75kg
*Guidance for any level today for percentages could also be as follows:
60-65-70-75-80% of 1RM Squat Clean
For Quality:
3 Sets
10 Dumbbell Z-Press, Moderate
8/8 Single Arm Dumbbell Row, Moderate (slight increase from last week)
*Focus On Pulling The Dumbbell Back Towards The Hip
4 Sets
:15/:15 Rope Dead Hang
Video Support:
Dumbbell Z-Press
Single Arm Dumbbell Row
Rope Dead Hang
Warm Up:
5:00 Easy
-
For Meters:
5 Sets
7:00 @ 30:00 Test Pace / RPE 8.5
Rest 1:30 standing b/t intervals
-
5:00 Easy
Score: Total Meters
Stimulus: Lactate Threshold / Running Stamina
RPE: 8.5/10
Primary Objective: Hold Paces Across All Intervals
Secondary Objective: Finish strong on the final 7:00 interval with a little kick
Paces: We are looking to be as consistent as possible here across all intervals with the goal of hitting our 30:00 Test pace evenly and consistently across. The total volume here has moved from 30:00 of running at pace to 35:00 at pace which will increase challenge, but develop better running stamina and consistent pacing for longer duration runs.
Level 3,2,1: As Prescribed
For Time (20:00 Cap):
5 Rounds
20 Syncro GHD Sit Ups
10 Squat Cleans, Ascending
10 Ring Muscle Up Complexes
*Each muscle up will have an additional dip.
Barbells:
Male (lbs) - 135/185/225/275/315lbs
Male (kgs) - 61/84/102/125/143kg
Female (lbs) - 85/115/145/175/205lbs
Female (kgs) - 38/52/66/79/93kg
Score: Time
RPE: 8/10
Flow: To start the workout, athletes will begin with syncro GHD sit-ups with the touch at the top of each rep. Then, athletes will advance to the barbell where they will complete 10 total reps each round, with the work split evenly - but however the partners choose. Then, they will move to the rings where the concept is the same - 10 complexes total, with the work split evenly in whatever way you choose. Continue this fashion for 5 rounds with the barbell getting heavier each round.
Level 3: As Prescribed
Level 2: Ring Muscle Ups (No Extra Dips)
Barbells:
Male (lbs) -135/175/215/245/275lbs
Male (kgs) 61/79/98/111/125kg
Female (lbs) -85/105/135/155/175lbs
Female (kgs) - 38/48/61/70/79kg
Level 1:
5 Rounds
15 Syncro GHD Sit Ups
20 Chest to Bar
10 Squat Cleans, Ascending
Barbells:
Male (lbs) - 115/145/175/215/245lbs
Male (kgs) - 52/66/79/98/111kg
Female (lbs) - 75/95/115/135/165lbs
Female (kgs) - 34/43/52/61/75kg
*Guidance for any level today for percentages could also be as follows:
60-65-70-75-80% of 1RM Squat Clean
For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 – Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Forward Fold
6 Cat-Cow w/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath
Video Support:
Jefferson Curl
Ankle Dorsiflexion Rocker
90/90 Hip Switch w/ Fold
Cat Cow
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