1:00 Childs Pose
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Banded Pull Aparts
-then-
For Quality:
3:00 Run, Easy
-then-
3 Rounds
16 Alt. V-Ups
12 Kip Swings
8 Barbell Muscle Snatch
Video Support:
Banded Pull Aparts
Prone I-Y-T
Artemis Week 6/13
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 Snatch
Build to an RPE 8-9 top set for the day, may go slightly above top end % if feeling good.
Record Working Weight
Artemis Week 6/13
For Load:
3 @ 72.5%
3 @ 80.5%
3+ @ 87.5%
% is Based on 1RM Push Press
Perform the max reps set to an RPE 9 (1 rep in the tank).
Record Working Weights
*Reps on last set in notes
For Time:
5 Sets
15 Bar Facing Burpees @ RPE 9-10
-rest :10-
10 Bar Facing Burpees @ RPE 7
-rest :40 b/t sets-
Score: Time, Including Rest
RPE: 8.5/10
Today the goal is simple - a near sprint set of burpees, followed by finding our 'recovery' pace through burpees. Your goal should be to jump up and down every burpee on the RPE 9-10 set, and also to avoid excessive footwork after the snap up going into your jump. This is a FAST, threshold set of burpees. On a very short rest window (basically just a few breathes) the goal is then to find a more comfortable, rhythmic pace that feels sustainable for longer sets. The rest b/t sets should be enough that in sets 4 and 5 it's a real grind to get up to speed on your set of 15.
Level 3, 2: As Prescribed
Level 1:
5 Sets
10 Bar Facing Burpees @ RPE 9-10
-rest :10-
10 Bar Facing Burpees @ RPE 7
-rest 1:00 b/t sets-
Video Support:
Bar Facing Burpees w/ Tim
For Time:
4 Rounds
15 GHD Sit Ups
5/5 Kettlebell Hang Snatch
3 Rope Climbs
-rest 3:00-
4 Rounds
12 GHD Sit Ups
8 Dual Kettlebell Hang Snatch
2 Rope Climbs
Kettlebell:
Part A - 32/24kg
Part B - 2x24/16kg
Goal: 9:00-12:00 / 7:00-10:00
Score: Time, Including Rest
RPE: 7-8/10
Primary Objective: Rope Climb Tempo
Secondary Objective: Unbroken Kettlebells
Today should be mostly about managing grip fatigue, with the lower back and hips playing second fiddle. Aerobically, this should be a pretty comfortable workout. Look to push your limits on the kettlebells into the rope climbs, and then use the GHD's as the primary place to recover the upper body. The rest should be just enough to flush the forearms and maintain good muscular intensity on part b today.
Level 3: As Prescribed
Level 2: Kettlebell:
Part A - 24/20kg
Part B - 2x20/12kg
Level 1: Kettlebell:
Part A - 20/16kg
Part B - 2x20/12kg
For Time:
4 Rounds
12 GHD Sit Ups
5/5 Kettlebell Hang Snatch
2 Rope Climbs
-rest 3:00-
4 Rounds
9 GHD Sit Ups
8 Dual Kettlebell Hang Snatch
1 Rope Climbs
Video Support:
Rope Climb Descents
For Quality:
4 Sets
12 Hollow Body Rock + :15 Hollow Body Hold
:20/:20 Side Star Plank
Video Support:
Hollow Body Rock
Hollow Hold
Side Star Plank
For Average Wattage:
5:00 @ 60-65% FTP
-
12:00 @ 84-88% FTP
- Rest 1:30 Active Spin -
10:00 @ 88-92% FTP
- Rest 1:30 Active Spin -
8:00 @ 92-96% FTP
- Rest 1:30 Active Spin -
6:00 @ 96-100% FTP
- Rest 1:30 Active Spin -
4:00 @ 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 correlated with Damper.
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
:45/:45 Banded Front Rack Stretch
20 Block & Twist from Squat
15/15 Clamshell Plus
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Row, Building
Minute 2 - 30 Plate Hops
Minute 3 - 3 Kettlebell Hang Clean + 3 Single Arm Front Squats, Per Side (Moderate)
Video Support:
Banded Front Rack Stretch
Clamshell Plus
Plate Hops
Artemis Week 6/13
For Load:
Every 2:30 x 8 sets:
15/12 Calorie Row
40 Double Unders
Squat Clean + Front Squat
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%
% off of 1RM Squat Clean
Goal: Sub 2:00 Sets
Score: Total Working Time
*Loads 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 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. Again, 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
Squat Clean + Front Squat
*Prescribed Percentages
Level 1:
Every 2:30 x 8 sets:
12/0 Calorie Row
20 Double Unders
Squat Clean + Front Squat
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 6/13
For Load:
3 x 5 @ 77.5%
% is Based on Training Max for This Block
*We calculated this last week based on previous AMRAP testing.
Record Working Weight
For Quality:
6 Sets
25ft/7.5m Backwards Handstand Walk
15 Double Under Crossovers
-rest :45 b/t sets-
Score: Time, Including Rest
RPE: 7/10
Backwards handstand walking has the major benefit of requiring nearly perfect positions to execute it well - you cannot get away with over extension and trusting your momentum like you can with a normal handstand walk. The positions required to succeed here much more mimic a proper handstand hold than anything else. The jump rope touches today are skill focused, so choose an option that pushes your limits a bit.
Level 3: As Prescribed
Level 2:
6 Sets
2 x Backwards Handstand Walk Attempts
45 Single Under Crossovers
-rest :45 b/t sets-
Level 1:
6 Sets
3 Walks to Wall
30 Double Unders
-rest :45 b/t sets-
Video Support:
Double Under Crossovers
Single Under Crossovers
Handstand Walks to Wall
How To Count Single Under Crossovers
For Time:
150 Wall Balls
*Every Break Complete:
15/12 Calorie Echo Bike
10 Deficit Strict Handstand Push-ups
Wallball: 30/20lbs (13/9kg) to 10/9ft
Deficit: 2/1in
Goal: 4-6 Sets
Score: Total Time
RPE: 8.5/10
Primary Objective: Handstand Push Ups in 2 Sets
Secondary Objective: Go Big on the Wallball Each Set
This workout will emphasize execution and having a game plan. Stick to a strict standard on what constitutes a 'break' on the wallball shots (details below) but any break of your consistent rhythm of wallball shots will count. Today isn't the day to miss the target and have the ball get out of sync. Your goal should be to push for big, RPE 8-9 sets on the wallball and then keep a hard charging effort through the mandated 'break' work and rest a bit as needed before picking up the ball again.
A 'break' is intended to be a very strict standard today, and includes:
1) Dropping the ball
2) Any stop in momentum (like hugging the ball to your chest/holding it and pausing, or pinning it against the wall)
Level 3: As Prescribed
Level 2: Wallball: 20/14lbs (9/6kg) to 10/9ft / Kipping HSPU (No Deficit)
Level 1: Wallball: 20/14lbs (9/6kg) to 10/9ft
For Time:
125 Wall Balls
*Every Break Complete:
12/9 Calorie Echo Bike
8 Kipping Handstand Push-ups
For Quality:
3 Sets
8 Dumbbell Sumo Deficit Squat, Moderate
10 Barbell Hip Thrust
Video Support:
Dumbbell Sumo Deficit Squat
Barbell Hip Thrust
For Distance:
60:00 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 60 minutes
Level 3,2,1: As Prescribed
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
:45/:45 Couch Stretch
10 Inch Worms
10/10 Alt. Archer Ring Rows (Controlled Negative)
-then-
For Quality:
8:00 AMRAP
10 Scap Pull-Ups
10 Alt. Box Step Ups
5/5 Single Arm Strict Press, Moderate
Video Support:
Archer Ring Row
Artemis Week 6/13
For Load:
5 Sets @ ~55%
8 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 6/13
For Load:
3 @ 72.5%
3 @ 80.5%
3+ @ 87.5%
% is Based on 1RM Bench Press
Perform the max reps set to an RPE 9 (1 rep in the tank).
Record Working Weights
*Reps on last set in notes
For Quality:
6 Sets
5/4 Ring Muscle Up Complexes
*Every muscle up will have an extra dip and 2 second pause at lockout.
-rest 1:00-1:30 b/t sets-
Score: Time, Including Rest
RPE: 7/10
Today is a press and positional focused day on the rings. The sets are intended to be manageable, but keep the tempo true throughout to provide the challenge here. To be clear, you will not pause at the top of the 'normal dip' coming out of the muscle up, only after the extra dip each time.
Level 3: As Prescribed
Level 2:
6 Sets
2-3 Ring Muscle Ups w/ 2s Pause at Top of Each Dip
-rest as needed to remain unbroken-
Level 1:
Drill Session:
3 x 5 Swinging Ring Rows
5 x 3 Ring Muscle Up Position Pause Drill
5 x 4 Banded Low Ring Muscle Ups (Kipping)
Video Support:
Ring Muscle Up Tips
Negative Ring Muscle-Up Position Pause Drill
Banded Low Ring Muscle Up
Swinging Ring Row
For Time:
5 Sets
200m Run
21 Chest to Bar
15 Box Jumps (Step Down)
9 Power Cleans
-rest 1:00 b/t sets-
Box: 24/20in
Barbell: 225/155lbs (102/70kg)
Goal: 3:00-5:00 Sets
Score: Time, Including Rest
RPE: 8-9/10
Primary Objective: Consistent Barbell Tempo
Secondary Objective: Unbroken Chest to Bar
These mixed modal intervals should be very demanding today, and you will be toying with your threshold from start to finish. Look to keep the chest to bars unbroken as long as possible, trusting the upper body to recovery through the box jumps to be able to manage a good, strong tempo on the barbell singles today. Keep the run to around a 5k pace or slightly faster.
Level 3: As Prescribed
Level 2: Barbell: 185/125lbs (85/56kg)
5 Sets
200m Run
15 Chest to Bar
15 Box Jumps (Step Down)
9 Power Cleans
-rest 1:00 b/t sets-
Level 1: Barbell: 155/105lbs (70/48kg)
5 Sets
200m Run
15 Pull-Ups
12 Box Jumps (Step Down)
9 Power Cleans
-rest 1:00 b/t sets-
Video Support:
Butterfly Pull-Ups
Barbell Cycling w/ Tim - Singles
For Quality:
3 Sets
10 Bodyweight GHD Hip Extension
20 Banded Good Morning, Moderate Tension
Video Support:
GHD Hip Extension
Banded Good Morning
For Time
3 Sets:
10 Shuttle Runs
50/40 Calorie Row
10 Shuttle Runs
Rest 1:30 b/t sets
Shuttle Run = 25ft/7.5m Down & Back = 1
Score: Time, Including Rest
Stimulus: Lactate Threshold / Shuttle Run + Row Capacity
RPE: 8-8.5/10
Primary Objective: Consistent Splits / Set
Secondary Objective: Row Pacing Priority
Progression Notes:
This one allows for similar overall time domain to our test workout with the goal of changing the style and flow to allow for shuttle runs. Ideally we are looking to start more consevative on the first set of 10 and then after the row build into a faster 10 reps. The overarching goal here is consistency, but if possible look to descend split times / increase pace across.
Level 3: As Prescribed
Level 2:
9 Shuttle Runs
45/35 Calorie Row
9 Shuttle Runs
Level 1:
8 Shuttle Runs
40/30 Calorie Row
8 Shuttle Runs
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
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:
5 Rounds (40:00 Clock)
5:00 Max Distance Bike Erg
*Start each 5:00 window with 25ft/7.5m Suitcase Carry (Slow Walk) + 15 GHD Sit Ups
3:00 Max Distance Ski Erg
*Start each 3:00 window with 25ft/7.5m Suitcase Carry (Slow Walk) + :20 Freestanding Handstand Hold
Dumbbell: 100/70lbs (45/32.5kg)
Goal: Consistent Machine Paces
Score: Total Meters
RPE: 5-6/10
We are continuing with our zone 2 focused active recovery pieces through this cycle here today. The buy in work to each interval should take around 60 seconds, leaving the majority of the time on the machines today. The handstand hold does not need to be unbroken but that’s what we’re striving for, choose an option that challenges you a bit here. The suitcase carry should be heavier today and performed at a slow walk to embrace the time under tension.
Level 3: As Prescribed
Level 2: Dumbbell: 70/50lbs (32.5/22.5kg) / Wall Lateral Handstand Hold
Level 1: Dumbbell: 50/35lbs (22.5/15kg) / Nose to Wall Handstand Hole
Video Support:
Freestanding Handstand Hold
Wall lateral handstand hold
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 3:00 x 5 Sets
150m Freestyle @ 500m Race Pace
Every 2:30 x 5 Sets
125m Freestyle @ 500m Race Pace
**Note - We are increasing volume back up the 1250m 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: Total Working Time, Main Set
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: Increase Time by :15 per interval
Level 1: Drop The main set by 1 x 150m and 2 x 125m
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Low Back, Pecs, Lats
-Then-
For Completion:
2 Sets
6 Reps Wall Bridge Walk Down + Ups
1:00 / Side Couch Stretch
1:00 / Side Box Glute Stretch
:30/:30 Pec Stretching
-Then-
5:00 Hip Mobility Routine
B) For Quality:
4 Sets
10 Wighted Ring Push Up
10 Strict Toes to Rope
:30 Parallelette handstand Hold
3 Wall Walk in 10 Steps (On Climb, Descend Freely)
25 Superman Rock
-rest as needed b/t sets-
Goal: Quality Progressions
Score: Completion
RPE: 7/10
Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain Quality in All Exercises
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.
Level 3: As Prescribed
Level 2:
4 Sets
10 Ring Push Up
8 Strict Toes to Bar
:30 Wall Lateral Handstand Hold
3 Wall Walk in 8 Steps (On Climb, Descend Freely)
20 Superman Rock
-rest as needed b/t sets-
Level 1:
4 Sets
10 Deficit Push Ups
15 V-Ups
:30 Nose to Wall Handstand Hold
3 Wall Walk in 6 Steps (On Climb, Descend Freely)
15 Superman Rock
-rest as needed b/t sets-
Videos Support:
Wall Bridge Walk Down + Ups
Couch Stretch
Box Glute Stretch for side
Pec Stretching
Hip Mobility Routine
Weighted ring push up
Strict Toes to Rope
Superman Rock
Wall lateral handstand hold
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
1:00 Up Dog / Down Dog (Pedal Calves)
10/10 Kettlebell Windmill Press, Very Light
15 Bootstrap Squats
-then-
For Quality:
8:00 AMRAP
30 Single Unders
10 Wallball Squats
10 Banded Snatch Grip Press
Video Support:
Kettlebell Windmill Press
Bootstrap Squat
Banded Press
Artemis Week 6/13
For Quality:
3 x 20/20 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.
Video Support:
Plate Hops
Artemis Week 6/13
For Load:
9 Sets @ 80-90%
2 Snatch Pulls, Touch & Go
-rest :15-
1 Squat Snatch
-rest 2:00-
% is Based on 1RM Squat Snatch
Build within the range to an RPE 9 top set for the day.
Record Each Working Weight
Artemis Week 6/13
For Load:
5 Sets @ 80-95%+
2 Front Squats + 1 Jerk
*Split Jerk Preferred Today.
% is Based on 1RM Clean & Jerk
The goal is to build within the range to an RPE 9 set for the day here.
Record Each Working Weight
For Reps:
15:00 AMRAP
20/16 Calorie Row
30ft/9m Farmer Walking Lunges
60 Double Unders
Dumbbells: 2x50/35lbs (22.5/15kg)
Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Row Pace
Secondary Objective: Unbroken Lunges
Today is all about cyclical output. The lower body demand will be front and center, and your ability to lunge up tempo throughout will be important here. The double unders will get challenging in the later rounds as the leg fatigue settles in, especially if we are sustaining a very challenging row ouput - which is the main focal point for the day. Take chances with your rowing here.
Similar to what we saw in the Open in 2025, perform these lunges as 15ft/4.5m down and then back.
Level 3,2: As Prescribed
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
15:00 AMRAP
20/16 Calorie Row
30ft/9m Farmer Walking Lunges
30 Double Unders
Video Support:
Double Unders
For Quality:
4 Sets
5/5 1&1/4 Rear Foot Elevated Bulgarian Split Squat, Moderate
8/8 Paloff Press In Lunge, Moderate Tension
*The goal is to slightly increase load for Bulgarian Split Squat from last week. With it being 2 less reps each set.
For Time
10 Sets (30:00 Clock)
Each Set:
:30 @ Hard Sustainable Pace (RPE 9–9.5)
:30 @ Moderate-Hard Pace (RPE 8)
Rest 2:00 between sets
Begin each new set on a rolling 3:00.
Goals
Level 3:
Hard :30 — 15/11 Calories
Moderate :30 — 10/7 Calories
Level 2:
Hard :30 — 12/9 Calories
Moderate :30 — 8/6 Calories
Level 1:
Hard :30 — 10/7 Calories
Moderate :30 — 7/5 Calories
Score: Lowest total-calorie set (combined :60 work)
RPE: 9/10
Hard window should still feel aggressive; moderate window should feel uncomfortable but sustainable.
Anaerobic power with extended lactate exposure and forced clearance.
Athletes must now transition from near-max output into controlled breathing and output management, rather than full rest. This increases metabolic density while preserving repeatability.
Progression:
This is a direct progression from isolated sprint exposure into compounded effort management. Athletes should push hard in the first :30, then immediately shift into composure and rhythm without letting output fall off. The reduced rest amplifies fatigue accumulation and will force athletes to adjust pacing early to ensure they hit the calorie targets.
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
1:00 Back Rack Elbow Rotations
10/10 Hip Airplanes
10/10 Single Leg Glute Bridge w/ :02 Hold at Top
-then-
For Quality:
9:00 EMOM
Minute 1 - :40 Burpee Strict Pull-Ups
Minute 2 - 10 Alt. Dumbbell Hang Clean & Jerk, Moderate
Minute 3 - 2 Wall Walks w/ :05 Hold at Top
Video Support:
Back Rack Elbow Rotations
Hip Airplanes
Artemis Week 6/13
For Time:
Every 2:00 x 5
9 Burpee Box Jump Overs (Facing)
6 Power Clean & Push Jerk @ 55-60%
-Rest 2:00-
Every 2:00 x 5
9 Burpee Box Jump Overs (Lateral)
3 Power Clean & Push Jerk @ 70-75%
% is Based on 1RM Clean & Jerk
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 moderate to heavy powers here.
Level 3: As Prescribed
Level 2:
Every 2:00 x 5
8 Burpee Box Jump Overs (Facing)
6 Power Clean & Push Jerk @ 55-60%
-Rest 2:00-
Every 2:00 x 5
8 Burpee Box Jump Overs (Lateral)
3 Power Clean & Push Jerk @ 70-75%
Level 1:
Every 2:00 x 5
7 Burpee Box Jump Overs (Facing)
6 Power Clean & Push Jerk @ 50-60%
-Rest 2:00-
Every 2:00 x 5
7 Burpee Box Jump Overs (Lateral)
3 Power Clean & Push Jerk @ 65-75%
Video Support:
Barbell Cycling w/ Tim - Singles
Artemis Week 6/13
For Load:
5 x 10 @ 55%
-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
Artemis Week 6/13
For Quality:
10:00 EMOM
Minute 1 - 6 Strict Chest to Bar Pull-Ups
Minute 2 - 6 Strict Wall Facing Handstand Push Ups
Add load/deficit as able/needed to make these an RPE 8-9 effort each set, without sacrificing range of motion on the chest to bar especially.
Perform pike deficit hspu as needed.
Video Support:
Deficit Pike HSPU
For Reps:
9:00 AMRAP
9 Toes to Bar
6 Squat Clean Thrusters
30ft/9m Handstand Walk
*For scoring purposes, each 5ft HSW section is 1 rep. This means there are 21 reps per round.
Barbell: 135/95lbs (61/43kg)
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 8-9/10
Primary Objective: Handstand Walk Consistency
Secondary Objective: Unbroken Barbell
This week is a traditional AMRAP format. A style we see frequently in both the Open and Quarterfinals. On paper it may look simple, but the outcome will be decided by pacing and execution, not just fitness.
Go in with a plan and I would encourage you to be on the side of being conservative early. If you find you’ve paced too much, you can always increase the tempo after the first few rounds, which is a strong sign. The opposite approach I don't encourage: going out too hard, usually leads to hanging on and surviving the final 5 minutes instead of performing with intent. The purpose for these workouts each week is to allow you to build trust in your strategy and for you to try different approaches. So make this workout a success by building out a game plan and not being a sucker to go hard too early.
The key focus is intentional rest, not forced rest. Build in short, planned (micro) breaks between stations to let your heart rate come down and keep movement quality high. This allows you to stay smooth, efficient, and in control, rather than being dictated by fatigue later in the workout.
For the handstand walks use 15ft/4.5m lengths for today, with the hands starting behind the line per usual standard.
Level 3: As Prescribed
Level 2: Barbell: 115/80lbs (52/36kg)
9:00 AMRAP
9 Toes to Bar
6 Squat Clean Thrusters
30ft/9m Handstand Walk
*For scoring purposes, each 5ft HSW section is 1 rep. This means there are 21 reps per round.
Level 1: Barbell: 95/65lbs (43/30kg)
9:00 AMRAP
9 Toes to Bar
6 Squat Clean Thrusters
3 Wall Walks
*For scoring purposes, there are 18 reps per round.
Video Support:
Handstand Walks
For Quality:
3 Sets
10 Standing Dumbbell Strict Press, Moderate
12 Dual Kettlebell Gorilla Row
*Control The Eccentric (Lowering) Portion Of Each Strict Press Rep
4 Sets
:20-:30 Rope Or Towel Grip Hang
Warm-Up
5:00 Easy
-
For Meters:
3 Blocks
10 Sets
:45 on / :15 off
Rest 1:30 Jogging Rest b/t Blocks
-
Cool Down:
5:00 Easy to Finish
Score: Total Meters
Stimulus: Running Economy / Speed Endurance
RPE: 8/10
Primary Objective: Descending Split Pace
Secondary Objective: Finish the 3rd block at a faster pace than the first block of 10 intervals.
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 increase pace on each block of 10 intervals.
Progression Notes: We are looking to decrease overall running volume on this piece while looking to increase pace by working with short on / off segments to develop better running economy and stamina. The quick :15 off should allow just enough recovery to keep a fast pace and have each interval within each block of 10 to be sustainable and paced well.
Level 3,2: As Prescribed
Level 1: 7 Sets Per Block
For Reps:
12:00 AMRAP
9 Syncro Toes to Bar
P1 - 6 Squat Clean Thrusters
P2 - 30ft/9m Handstand Walk
*For scoring purposes, each 5ft HSW section is 1 rep. This means there are 21 reps per round.
Barbell: 135/95lbs (61/43kg)
Flow: The workout will start with athletes performing syncro toes to bar, with the feet touching at the top together. From there, partner 1 will move to the barbell while partner 2 will move to the handstand walks. Once both athletes have completed their station, they will move back to the toes to bar for syncro reps. Then, after completion, partner 1 will now move to the handstand walk while partner 2 moves to the barbell. Continue in this fashion for the entire amrap.
Level 3: As Prescribed
Level 2: Barbell: 115/80lbs (52/36kg)
9:00 AMRAP
9 Syncro Toes to Bar
P1 - 6 Squat Clean Thrusters
P2 - 30ft/9m Handstand Walk
*For scoring purposes, each 5ft HSW section is 1 rep. This means there are 21 reps per round.
Level 1: Barbell: 95/65lbs (43/30kg)
9:00 AMRAP
9 Syncro Toes to Bar
P1 - 6 Squat Clean Thrusters
P2 - 3 Wall Walks
*For scoring purposes, there are 18 reps per round.
Video Support:
Handstand Walks
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
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