10 Inch Worms
10/10 Single Leg Glute Bridges w/ 2s Hold
10/10 Hip Airplanes
-then-
For Quality:
9:00 EMOM
Minute 1 - :12 Dead Hang + 9 Scap Pull-Ups
Minute 2 - 6/6 Shoulder Taps from Pike
Minute 3 - 6 Low Hang Power Snatch, Building
Video Support:
Hip Airplanes
Artemis Week 5/13
For Time:
Every 2:00 x 5
9 Burpee Box Jump Overs (Facing)
6 Power Snatch @ 55-60%
-Rest 2:00-
Every 2:00 x 5
9 Burpee Box Jump Overs (Lateral)
3 Power Snatch @ 70-75%
% is Based on 1RM Snatch
Box: 24/20in
Goal: 1:00-1:15 Sets
Score: Average Interval Time
*Weights in notes.
RPE: 8/10
These are all singles today, working on good cadence and quick sets between reps. Chasing light to moderate, and then moderately heavy powers here.
Level 3: As Prescribed
Level 2:
Every 2:00 x 5
8 Burpee Box Jump Overs (Facing)
6 Power Snatch @ 55-60%
-Rest 2:00-
Every 2:00 x 5
8 Burpee Box Jump Overs (Lateral)
3 Power Snatch @ 70-75%
Level 1:
Every 2:00 x 5
7 Burpee Box Jump Overs (Facing)
6 Power Snatch @ 50-60%
-Rest 2:00-
Every 2:00 x 5
7 Burpee Box Jump Overs (Lateral)
3 Power Snatch @ 65-75%
Video Support:
Barbell Cycling w/ Tim - Singles
Artemis Week 5/13
For Load:
5 @ 67.5%
5 @ 75.5%
5+ @ 82.5%
% is Based on 1RM Push Press
Perform the max rep set to an RPE 9 (1 rep in the tank)
Record Working Weights
*Reps on last set in notes
For Quality:
10:00 EMOM
Minute 1 - :20 Freestanding Handstand Hold
Minute 2 - 80 Single Under Crossovers
Score: Completion
RPE: 7/10
Use a 4ft x 4ft box for the handstand holds today.
For ultimate clarity on counting single under crossovers, see the video in the notes section.
Level 3: As Prescribed
Level 2:
10:00 EMOM
Minute 1 - :10-:15 Freestanding Handstand Hold
Minute 2 - 60 Single Under Crossovers
Level 1:
10:00 EMOM
Minute 1 - :20 Wall Lateral Handstand Hold
Minute 2 - 30 Second Max Single Under Crossovers
Video Support:
How To Count Crossovers
Single Under Crossovers
Freestanding Handstand Hold
Wall lateral handstand hold
For Reps:
15:00 AMRAP
15/12 Calorie Bike Erg
12 Pull-Ups
3 Wall Walk Complex
*2/1 (M/F) Strict Handstand Push Up at the Top of Each Wall Walk.
Goal: 7-9 Rounds
Score: Rounds & Reps
RPE: 7/10
Primary Objective: Upper Body Fatigue Management
Secondary Objective: Consistent Bike Erg Paces
This is intended to be a cyclical workout, with just a long enough break for the upper body on the bike that we can sustain our pace throughout the entirety of today's workout. Heart rate should be manageable throughout today, and expect pacing around upper body muscular fatigue to be your main limiter. Look to keep the pull-ups unbroken, and then moderate pace through the wall walks.
Level 3: As Prescribed
Level 2:
15:00 AMRAP
15/12 Calorie Bike Erg
10 Pull-Ups
2 Wall Walk Complex
*Strict Handstand Push Up at the Top of Each Wall Walk.
Level 1:
15:00 AMRAP
12/9 Calorie Bike Erg
8 Pull-Ups
2 Wall Walks
Video Support:
Wall Walks
Butterfly Pull-Ups
For Quality:
4 Sets
14 Alternating Deadbug with Plate Pull Over
:40/:40 Side Plank
Video Support:
Deadbug with Plate Pull Over
Side Plank
For Wattage:
5:00 @ 60-65% FTP
-
3 Sets
6:00 @ 84-88% FTP
Rest 1:15 Active Spin
-
5 Sets
3:00 @ 92-100% FTP
Rest :35 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 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
:45/:45 PVC Front Rack Stretch
20 Seated 90-90 Rotations
12/12 Banded Archer from Squat
-then-
For Quality:
8:00 AMRAP
:10 Dip Support (Top)
10 Walking Lunges
10 Ring Rows
5 Clean Pull Unders
Artemis Week 5/13
For Load:
9 Sets @ 80-90%
2 Clean Pulls, Touch & Go
-rest :15-
1 Squat Clean
-rest 1:30-
% is Based on 1RM Clean
Build within the range to an RPE 9 top set for the day.
Record Each Working Weight
Artemis Week 5/13
For Load:
5 x 5 @ 70% of new 1RM Proj.
% is Based on % of New 1RM Projection (See Notes)
This is based on your AMRAP from 2 week ago (Jan 13th), if:
AMRAP set from previous block = 5-10 reps, keep 1RM the same
AMRAP set from previous block = 11-14, Increase Working 1RM by 3%
AMRAP set from previous block = 15+, Increase Working 1RM by 6%
Based on the above notes, you will use this as your 1RM calculations FOR THE NEXT FEW WEEKS of the progression.
Record Working Weight
For Time:
5 Sets
8/7 Ring Muscle Ups
-rest as little as possible while maintaining unbroken sets-
Score: Time, Including Rest
RPE: 8/10
Today the goal is to, intelligently, push the limits of your muscular capacity. These are large sets of muscle ups, and jumping up too soon will end with an unbroken set. The goal here is first and foremost to stick to the rep scheme, but walk as close to the line as you can today.
If you happen to break a set, finish that set as quickly as you can and then take a longer rest interval before attempting your remaining work unbroken (and note broken set in the notes).
Level 3: As Prescribed
Level 2:
7 Sets
4/3 Ring Muscle Ups
-rest as little as possible while maintaining unbroken sets-
Level 1:
10 x 1 Ring Muscle Ups
-OR-
Drill Session
5 x 3 Feet Over PVC Low Ring Drill
4 x 5 Swinging Ring Rows
5 x 4 Banded Low Ring Muscle Ups (Strict)
Then if you can, add in 5 x 1 Spotted Ring Muscle Ups today if you have someone who can confidently and safely spot you, and are close to the full movement. Use challenging levels of assistance for the strict work today.
Video Support:
Ring Muscle Up Tips
Feet Over PVC Low Ring Muscle Up Drill
Banded Low Ring Muscle Up
Swinging Ring Row
For Time:
4 Sets
20 Dumbbell Squats
250/225m Row
20 Alt. Pistols
-rest 1:30 b/t sets-
Dumbbells: 2x50/35lbs (22.5/15kg)
Goal: 2:45-3:45 Sets
Score: Average Interval Time
RPE: 8/10
Primary Objective: Squat Cycle Speed
Secondary Objective: Consistent Row Paces
Today is all about lower body power output. The main focus is on your cycle speed on both movements below parallel here, and then maintaining the hardest pace on the rower that allows you to get right off and attack the pistols each set. Rest should be just enough to keep times consistent throughout. Aim to row at 2k pace.
You may rack the dumbbells on your shoulders however you see fit today. Move well through the squats and pistols, focusing on standing tall at the top of each rep. Moving with integrity should always be a priority, but especially as we get closer to the season.
Level 3: As Prescribed
Level 2:
4 Sets
16 Dumbbell Squats
250/225m Row
16 Alt. Pistols
-rest 1:30 b/t sets-
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
4 Sets
16 Dumbbell Squats
250/225m Row
16 Alt. Banded Pistols
Video Support:
Banded Pistols
For Quality:
3 Sets
8/8 Seated Kettlebell Leg Extension, Moderate
15/15 Standing Banded Hip Abduction, Moderate Tension
*Control the eccentric (lowering portion) of each leg extension rep.
For Distance:
56:00 Minute Run
Steady Zone 2 Pace / 4-5 RPE
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 5/10
Primary Objective: Keeping the heart rate low and pace easy today
Secondary Objective: Even pacing across the entire 56 minutes
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
1:00 Childs Pose
10/10 Elbow to Instep
10/10 Half Kneeling Kettlebell Upside Down Press, Light & Controlled
-then-
For Quality:
3 Rounds
18 Calorie Machine of Choice
12 Banded Overhead Squats
12 Push Ups
6/6 Dumbbell Snatch, Moderate
Artemis Week 5/13
For Load:
4 x 3 @ 80%
% is Based on 1RM Overhead Squat
Record Working Weight
Artemis Week 5/13
For Load:
5 @ 67.5%
5 @ 75.5%
5+ @ 82.5%
% is Based on 1RM Bench Press
Perform the max rep set to an RPE 9 (1 rep in the tank).
Record Working Weights
*Reps on last set in notes
Artemis Week 5/13
For Quality:
10:00 EMOM
Minute 1 - 7 False Grip Ring Rows
Minute 2 - 7 Strict Ring Dips
Do not add load to the dips, but you may elevate the feet for the ring rows. If this rep scheme is easy, add a tempo by performing a 2-3 second negative on each rep. Make sure to maintain a true false grip.
For Time:
4 Rounds
90 Double Unders
15 Power Snatch
50ft/15m Handstand Walk
Barbell: 95/65lbs (43/30kg)
Goal: 8:00-12:00
Score: Time
RPE: 8.5/10
Primary Objective: Attack the Barbell
Secondary Objective: Double Under Efficiency
Today you must ask yourself a simple question - how aggressive can I go on the barbell and still hold up on the handstand walks? The goal is no singles, and cycling in big sets throughout. Being able to recover through the double unders will be key, since we will be pushing the heart rate and shoulders hard during the barbell and handstand combination.
Level 3: As Prescribed
Level 2:
6 Rounds
48 Double Unders
8 Power Snatch
25ft/7.5m Handstand Walk
Level 1: Barbell: 75/55lbs (35/25kg)
6 Rounds
36 Double Unders
8 Power Snatch
1 Piked Around the World (360 Degrees)
Video Support:
Double Unders
Handstand Walks
Barbell Cycling Tips with Tim
Pike Around the World
For Quality:
3 Sets
8/8 Split Stance Barbell Good Morning, Light/Moderate
15 Banded Good Morning, Moderate Tension
Video Support:
Split Stance Barbell Good Morning
Banded Good Morning
2 Blocks
-
1:00 Max Shuttle Runs
1:00 Rest
-
2 Sets
2:00 AMRAP
20/15 Calorie Row
- Max Shuttle Runs Remaining Time
Rest 1:00 b/t sets
-
Rest 2:00 (Total of 3:00)
-
2 Sets
2:00 AMRAP
20/15 Calorie Row
- Max Shuttle Runs Remaining Time
Rest 2:00 b/t sets
-
1:00 Max Calorie Row
-
Rest 5:00 b/t blocks
Shuttle Run = 25/25ft (7.5/7.5m)
Score: Total Reps (Calories on the Rower + Shuttle Runs)
Stimulus: Mixed Aerobic Stamina and Power (V02 Max / Lactate Clearance)
RPE: 9/10
Progression: We are looking to progress this from week 2 with an added dose of volume here even though its similar in style. The overarching goal is to find the blend between intensity and consistency. How hard can you sustain, for how long.
Primary Objective: 8+ Shuttle Runs during max effort portions and Max Calorie Row Achieve 25/20+ Calories
Secondary Objective: Consistency Across Sets and Blocks
To be clear on the flow, 1 block is max shuttle run, 4 sets of rowing with max shuttles (with different rest intervals for slightly different stimulus and higher intensity) and then max rowing. Rest 5:00 and repeat for a 2nd block.
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 (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
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 Meters:
45:00 Bike Erg @ Zone 2 Pace
Every 9:00, Including 0:00, Perform:
15 GHD Hip Extensions
:30/:30 Side Plank
15 GHD Sit Ups
50ft/15m Reverse Sled Drag, Heavier
Goal: Hold ~60% of FTP
Score: Total Meters
RPE: 5-6/10
The goal is to have at least 5:00 to bike each interval, with a focus on nasal breathing and smooth, strong cycles on the pedals. Keep movement quality first and foremost on the GHD today with great tension in the bottom of both movements. If you don't have a sled to drag, perform a bearhug sandbag hold or dual kettlebell front rack hold for 45 seconds.
Level 3,2,1: As Prescribed
Video Support:
GHD Hip Extension
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 2:15 x 10 Sets
100m Freestyle @ same pace you held last week for the 15 x 75s (500m Test pace conditioning).
**Note - this is now a decrease back to the 1000m you did 2 weeks ago except this time holding the pace for a longer duration per set.
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 100m 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 2:30 clock
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, T-Spine, Lats
-then-
For Completion:
8:00 EMOM
Minute 1 - :40 seconds Wrist Prep + Forearm Stretching
Minute 2 - :30 seconds Hip Flexor Stretch (Couch) / side
Minute 3 - :40 seconds Scapular Control (Scap Push Ups + Band Pull Aparts)
Minute 4 - :30 seconds Calf + Ankle Dorsiflexion Stretch / side
B) For Quality:
AMRAP 15 minutes
16 Alternating V-Ups
:30 seconds Wall Facing Handstand Hold (Nose to Wall) - to Complete
:20 seconds Ring Hang (False Grip)
8 Ring Row Tempo 31X1
16 Arch Rocks
Tempo Ring Row 31X1:
3 seconds down, 1 second pause fully extended, fast pull, 1 second hold at the top.
Goal:
The primary focus of this session is technique, body control, and clean mechanics. Take the time you need to maintain strict positions and high-quality movement. Prioritize coordination, precision, mobility, and strength endurance through controlled tempo work.
Level 3,2: As Prescribed
Level 1:
B) For Quality:
AMRAP 12 minutes
12 Alternating V-Ups
:30 seconds Handstand Hold (Wall)
8 Ring Rows Tempo 21X1
:20 seconds Ring Hang (feet assisted if needed)
12 Arch Rocks
Video Support:
Wrist Prep Routine
Couch Stretch
Scap Push Ups
Ankle Dorsiflexion Stretch
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 Calf Stretch
20 Banded Glute Bridges
10/10 Bird Dog from Crawling
-then-
For Quality:
9:00 EMOM
Minute 1 - 15/12 Calorie Row, Build
Minute 2 - 10 Bootstrap Squats
Minute 3 - Snatch Complex*, Building
*Complex - 3 Muscle Snatch + 3 Snatch Balance (No Heave)
Video Support:
Bird Dog from Crawling
Bootstrap Squat
Artemis Week 5/13
For Quality:
4 x 4/4 Skater Jumps
4 x Triple Broad Jump
8 x Depth Drop to Vertical Jump
This is overall intended to be a raw power and athleticism session, treat each movement and rest with respect.
Video Support:
Skater Jumps
Triple Broad Jump
Depth Drop to Vertical Jump
Artemis Week 5/13
For Load:
Every 2:30 x 8 sets:
15/12 Calorie Row
40 Double Unders
Snatch + OHS
Rds 1+2: 1+3 @ 70%
Rds 3+4: 1+2 @ 77.5%
Rds 5+6: 1+1 @ 85%
Rds 7+8: 1+0 @ 92.5%
% is Based on 1RM Snatch
Goal: Sub 2:00 Sets
Score: Loads Used
*Time Each Set in Notes
RPE: 8.5/10
The main goal here is to complete the row and double unders by the 1:15 mark, giving you a good 45 seconds to hit each lift succesfully and then make your weight changes here. Focus on hard starting the rower as that will make a big difference on a short chunk of calories like this. These last two lifts will require a high level of focus and execution - you may absolutely adjust percentages by ~5% today by feel.
Level 3: As Prescribed
Level 2:
Every 2:30 x 8 sets:
12/9 Calorie Row
30 Double Unders
Snatch + OHS
*Prescribed Percentages
Level 1:
Every 2:30 x 8 sets:
12/0 Calorie Row
20 Double Unders
Snatch + OHS
Rds 1+2: 1+3 @ 65%
Rds 3+4: 1+2 @ 72.5%
Rds 5+6: 1+1 @ 80%
Rds 7+8: 1+0 @ 87.5%
*May adjust percentages slightly up if confident lifting under fatigue at moderate to heavy weights.
Artemis Week 5/13
For Load:
5 Sets @ 75-90%+
2 Front Squats + 2 Jerks
*Any style jerk, athlete choice.
% is Based on 1RM Clean & Jerk
The goal is to build within the range to an RPE 9 set for the day here. If you are feeling good, may exceed 90%.
Record Each Working Weight
For Reps:
Every 3:00 to Failure (5 Round Cap):
8-9-10-11-12 Shuttle Runs, Increasing
24 Wallball Shots
8 Bar Muscle Ups
*If you make it to the 5th and final round, the bar muscle ups are max reps in time remaining.
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: 3-4 Rounds
Score: Completed Rounds & Reps in Failed Round
RPE: 8-9.5/10
Primary Objective: Control Early, Aggression Late
Secondary Objective: Unbroken Bar Muscle Ups
Today is all about pacing and managing aerobic fatigue from the get go. This is NOT a forgiving time domain straight out of the gate. Expect the first round to take in the low to mid 2:00 range, and then it's going to be all about how much you can maintain your pace and buffer fatigue with the clock breathing down your neck.
Level 3: As Prescribed
Level 2:
Every 3:00 to Failure (5 Round Cap):
7-8-9-10-11 Shuttle Runs, Increasing
21 Wallball Shots
7 Bar Muscle Ups
*If you make it to the 5th and final round, the bar muscle ups are max reps in time remaining.
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
Every 3:00 to Failure (5 Round Cap):
7-8-9-10-11 Shuttle Runs, Increasing
21 Wallball Shots
7 Banded OR Jumping Bar Muscle Ups
*If you make it to the 5th and final round, the bar muscle ups are max reps in time remaining.
Video Support:
Banded Bar Muscle Ups
Jumping Bar Muscle Up
For Quality:
4 Sets
7/7 1&1/4 Rear Foot Elevated Bulgarian Split Squat, Moderate
8/8 Half Kneeling Banded Chop, Moderate Tension
*The goal is to slightly increase load for Bulgarian Split Squat from last week. Note the change in format here with the 1&1/4 reps.
For Reps:
3 Sets
:45 AMRAP
12/9 Calorie Ski Erg
Max Calorie Echo Bike
-Rest 3:00-
:45 AMRAP
12/9 Calorie Echo Bike
Max Calorie Ski Erg
-Rest 5:00 b/t sets-
Score: Total Calories (Max Windows Only)
Stimulus: Sprint / Anaerobic Power
RPE: 9.5/10
Primary Objective: Complete the buy in to each interval in under 25 seconds to allow for quick transition and 15 seconds of max output on the other machine.
Secondary Objective: Don't hold back on the first interval. Lets see a high quality sprint effort across all sets.
Level 3: As Prescribed
Level 2: 9/7 Calorie Buy-Ins
Level 1: 8/6 Calorie Buy-Ins
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
:45/:45 Banded Front Rack Stretch
10/10 Dumbbell Death March (3s Negative), Very Light
3 x :20 Dead Hang
-then-
For Quality:
3 Rounds
30 Jumping Jacks
10 Barbell RDL
:15 Handstand Hold, Easy Variant
5 Barbell Muscle Cleans
*Build the bar lightly each round.
Video Support:
Dumbbell Death March
Artemis Week 5/13
For Load:
5 Sets @ 70-85%
1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00-3:00 b/t sets
% is Based on 1RM Power Clean
Build to an RPE 9 top set for the day. May exceed top end % slightly if feeling good.
Record Working Weight
Artemis Week 5/13
For Load:
4 Supersets
5 Reps @ 76%
-rest :10-
15 GHD Hip Extensions for Speed
-rest 3:00-4:00 b/t sets-
% is Based on 1RM Deadlift
The goal here is to build hinging endurance and power within a heavier session here.
Record Working Weight
For Quality:
15:00 Handstand Practice
-Handstand Obstacle
-L-Sit to Handstand
-Ring Handstand Progressions
Today we have a pure skill development session. Pick one or two movements from the above list, and work through the progressions you will find in the videos below. For the handstand obstacle, if you have access to a ramp & stair setup, fantastic. Otherwise, stacking up a 'plate pyramid' can be a great way to work on the stair (more challenging) element of it.
For Time (20:00 Cap):
50 Chest to Bar Pull Ups
50 Dumbbell Box Step Overs
50 Handstand Push Ups
50 Deadlifts
50 Bar Facing Burpees
Dumbbells: 2x50/35lbs (22.5/15kg)
Box: 24/20in
Barbell: 225/155lbs (102/70kg)
Goal: 12:30-17:30
Score: Time
RPE: 9/10
Primary Objective: Early Grip Management
Secondary Objective: Build Intensity Through Deadlifts
This workout is about learning how to chip away. Historically, we’re often faced with long chippers workouts where success isn’t about moments of intensity, but about your ability to hold a sustainable cadence across large sets of familiar movements. And this is a great chance for you to practice exactly that.
Every movement in this workout is something we see often in competition. The goal isn’t to sprint early and survive late, it’s to find a pace you can sustain.
The time cap is generous enough to reward consistency, but tight enough to punish early impatience. If you rush the first two movements, the back half of the workout will expose it quickly.
Use the line standard we have seen in the Open and Quaterfinals the last few years.
Level 3: As Prescribed
Level 2:
For Time (20:00 Cap):
40 Chest to Bar Pull Ups
40 Dumbbell Box Step Overs
40 Handstand Push Ups
40 Deadlifts
40 Bar Facing Burpees
Level 1: Barbell: 185/125lbs (85/56kg) / Dumbbells: 35/20lbs (15/10kg)
For Time (20:00 Cap):
40 Pull Ups
40 Dumbbell Box Step Overs
40 Handstand Push Ups
40 Deadlifts
40 Bar Facing Burpees
Video Support:
Bar Facing Burpees w/ Tim
For Quality:
3 Sets
8 Dumbbell Z-Press, Moderate
16 Alternating Kettlebell Gorilla Row
*Slight increase in weight for Z-Press compared to last week
4 Sets
:30-:40 Dumbbell Farmers Carry Isometric Hold
*Pick a weight that feels like RPE 8-9/10 for the final :10 of each set.
Video Support:
Dumbbell Z-Press
Kettlebell Gorilla Row
Warm-Up:
5:00 Easy
-
For Meters
2 Sets (10 Intervals)
5:00 - 4:00 - 3:00 - 2:00 - 1:00
- 1:00 standing rest b/t Intervals -
Rest 5:00 Walk / Jog b/t sets
-
Cool Down:
5:00 Easy to Finish
Score: Total Meters (Working Intervals)
Stimulus: Lactate Threshold
RPE: 8/10
Primary Objective: Descending Split Pace
Secondary Objective: Finish the second set faster than the first set.
Paces: Starting at just under your 30:00 Run Pace / closer to your goal retest 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 4:55/k or 7:45/mile for the 5:00 interval and descend by feel on the 4-3-2-1 intervals. The goal will also be to end set 2 at a faster pace than set 1.
Progression Notes: This is identical to the piece we had 3 weeks ago and we are looking to start a little faster and descend to an even faster pace.
Level 3,2,1: As Prescribed
For Time (20:00 Cap):
100 Chest to Bar Pull Ups, Total
50 Syncro Dumbbell Box Step Overs
100 Handstand Push Ups, Total
50 Syncro Deadlifts
100 Bar Facing Burpees, Total
Dumbbells: 2x50/35lbs (22.5/15kg)
Box: 24/20in
Barbell: 225/155lbs (102/70kg)
Score: Time
RPE: 9/10
Flow: To start the workout, P1 will begin with a set of chest to bar pull-ups while P2 holds a handstand. You may rotate stations whenever you see fit as long as the work is shared equally. Athletes will then advance to the stepovers where they will syncro on top of the box together. Athletes will advance to the handstand push ups next, P1 beginning with a set while P2 holds the dumbbells on their shoulders (any way you see fit). Switch whenever you like as long as the work is split evenly. Athletes will advance to the deadlifts where reps are syncro at the top. Then, a burpee sprint to the finish with P1 working while P2 rests. Switch whenever you like as long as the work is split evenly.
Level 3: As Prescribed
Level 2:
For Time (20:00 Cap):
80 Chest to Bar Pull Ups, Total
40 Syncro Dumbbell Box Step Overs
80 Handstand Push Ups, Total
40 Syncro Deadlifts
80 Bar Facing Burpees, Total
Level 1: Barbell: 185/125lbs (85/56kg) / Dumbbells: 35/20lbs (15/10kg)
For Time (20:00 Cap):
80 Pull Ups, Total
40 Syncro Dumbbell Box Step Overs
60 Handstand Push Ups, Total
40 Syncro Deadlifts
80 Bar Facing Burpees, Total
Video Support:
Bar Facing Burpees w/ Tim
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
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