:45/:45 Kettlebell on Knee Calf Stretch
25 Banded Good Mornings (Light Resistance)
25 Banded Face Pulls
-then-
For Quality:
AMRAP
8:00 AMRAP
30 Plate Hops
10 Scap Pull-Ups
10 Seated Leg Lifts
5/5 Dumbbell Muscle Snatch, Light
Video Support:
Banded Face Pulls
Seated Leg Lifts
Plate Hops
Artemis Week 7/13
For Time:
Every 2:00 x 10:
30 Double Unders
9/7 Calorie Echo Bike
3 Power Snatch
Rds 1-2: 55%
Rds 3-4: 60%
Rds 5-6: 65%
Rds 7-8: 70%
Rds: 9-10: 75%
*Odd rounds - Touch and Go
*Even Rounds - Singles
% off of 1RM Snatch
Goal: Sub 1:30 Sets
Score: Loads Used
*Enter times in notes.
RPE: 8/10
The primary focus here today is to complete the double unders and echo bike under 1:00 each time. This is a manageable set of double unders with a high focus on execution. Push the echo bike at an RPE 8 pace with a solid start and immediately hit that first rep on the barbell.
Level 3: As Prescribed
Level 2:
Every 2:00 x 10:
24 Double Unders
8/6 Calorie Echo Bike
3 Power Snatch
Level 1:
Every 2:00 x 10:
18 Double Unders
8/6 Calorie Echo Bike
3 Power Snatch
*May drop all percentages by 5%, as needed.
Video Support:
Barbell Cycling w/ Tim - Singles
Double Unders
Artemis Week 7/13
For Load:
5 @ 77.5%
3 @ 85.5%
1+ @ 92.5%
% 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:
75 GHD Sit Ups
-rest 2:00-
50 GHD Sit Ups
Score: Time, Including Rest
RPE: 7/10
Today our goal is simple - working on developing consistent tempo and tolerance for large volume sets of GHD sit ups. The rest should be enough to maintain a similar per rep speed across both sets. Find the comfortably uncomfortable place and look to move unbroken through each set.
Level 3: As Prescribed
Level 2:
For Time:
60 GHD Sit Ups
-rest 2:00-
40 GHD Sit Ups
Level 1:
For Time:
4 Sets
20 GHD Sit Ups
-rest 1:00 b/t sets-
For Time:
4 Rounds
300m Run
3/2 Legless Rope Climbs
10 Dual Dumbbell Devils Press
Dumbbells: 2x50/35lbs (22.5/15kg)
Goal: 13:30-16:30
Score: Time
RPE: 7-8/10
Primary Objective: Consistent Approach to Rope Climbs
Secondary Objective: Up Tempo Devils Press
Today is first and foremost about your ability to handle good chunks on the rope climbs effectively. We will be carrying some grip fatigue into the devils press, but the goal should be to go up tempo and then use the run as your recovery and upper body flush. If you are confident on the rope, then the run becomes a push here.
Level 3: As Prescribed
Level 2:
For Time:
4 Rounds
300m Run
1 Legless Rope Climb
1 Rope Climb
10 Dual Dumbbell Devils Press
Level 1: Dumbbells: 35/20lbs (15/10kg)
For Time:
4 Rounds
300m Run
2 Rope Climbs
10 Dual Dumbbell Devils Press
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Quality:
4 Sets
10 Banded Deadbug, Light-Moderate Tension
12 Alternating Plank Kettlebell Pull Through, Moderate
Video Support:
Banded Deadbug
Plank Kettlebell Pull Through
For Average Wattage:
5:00 @ 60-65% FTP
-
3 Sets
5:00 @ 92-96% FTP
Rest 1:00 Active Spin
-
5 Sets
3:00 @ 100-104% FTP
Rest 1:00 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 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 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 Quadruped Hip CARs / side
:45 Seated Forward Fold w/ Reach
8 Prone Snow Angels
Intent: Gently restore hip control while opening posterior chain and shoulders.
Notes:
Hip Cars - Slow controlled circles / Minimize torso movement / Smooth range
Forward Fold - Sit tall first / Reach long through spine / Slow nasal breathing
Snow Angels - Thumbs up / Ribs down / Controlled tempo
Video Support:
Q-Ped Hip Cars
Seated forward Fold
Prone Snow Angels
:45/:45 Pigeon Pose
:45/:45 PVC Front Rack Stretch
20 Seated 90-90 Get Ups
-then-
For Quality:
4 Rounds
10 Calorie Machine of Choice, Building
25ft High Knee Skips
25ft Walking Lunge (No Weight)
Barbell Complex, Building
*Complex - 3 Muscle Cleans + 3 Front Squats + 3 Clean Pull Unders
Artemis Week 7/13
For Load:
Every 2:30 x 8 Sets @ 80%+
1 Clean Pull
1 Squat Clean
% is Based on 1RM Clean
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. You do not need to touch and go the pull into the clean, but the hands must remain on the bar.
Record Each Working Weight
Artemis Week 7/13
For Load:
5 @ 60%
5 @ 70%
3 @ 75%
3 @ 80%
1 x As Many Reps As Possible @ 85%
*Perform the max set to an RPE 9 effort (1 rep in tank)
% is Based on Training Max for This Block
*We calculated this based on your previous AMRAP a few weeks ago.
Goal: 5+ Reps (15 Rep Cap)
Score: Reps
*Weight in notes
For Reps:
4 Sets
2:00 AMRAP
25/20 Calorie Row
Max Ring Muscle Ups Rem. Time
-rest 2:00 b/t sets-
Score: Total Muscle Ups
RPE: 8.5-9/10
We have ample rest today to push the pace on both the rower, and the limits of our muscle up capacity. The goal should be to perform 2 sets on the rings every interval - jumping up quickly for your first, larger set and then gauging the clock and your capacity to perform another smaller set right up to the buzzer.
Level 3: As Prescribed
Level 2:
4 Sets
2:00 AMRAP
20/15 Calorie Row
Max Ring Muscle Ups Rem. Time
-rest 2:00 b/t sets-
Level 1:
10 x 1 Ring Muscle Ups
-OR-
Drill Session
5 x 3 Feet Elev. Hip Extension & Face Pull + 3 Feet Elev. Turnovers
4 x 5 Swinging Ring Rows
5 x 4 Banded Low Ring Muscle Ups (Kipping)
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.
Video Support:
Ring Muscle Up Tips
Banded Low Ring Muscle Up
Swinging Ring Row
RMU - Feet Elevated Hip Extension + Face Pull
RMU - Feet Elevated Turnover
For Time:
5 Sets
16/12 Calorie Ski
16 Deadlift
8 Hang Power Clean
20 Alt. Pistols
-rest 1:00 b/t sets-
Barbell: 185/125lbs (84/57kg)
Goal: 2:30-4:00 Sets
Score: Time, Including Rest
RPE: 8.5/10
Primary Objective: Unbroken Hang Power Cleans
Secondary Objective: Pistol Cadence
Today the main goal is our output on the barbell under some hinging fatigue, and then being able to maintain quality cadence on the pistols. Push the ski at a consistent RPE 8 pace and then tackle the deadlifts in a way that lets you go unbroken on some moderately heavy hang power cleans today. Look to build pace each round, especially with your pistol tempo - do not come out of the gate flying and have your first round be your fastest today.
Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg)
5 Sets
16/12 Calorie Ski
16 Deadlift
8 Hang Power Clean
16 Alt. Pistols
-rest 1:00 b/t sets-
Level 1: Barbell: 135/95lbs (61/43kg)
5 Sets
13/10 Calorie Ski
16 Deadlift
8 Hang Power Clean
16 Banded Alt. Pistols
*Use a moderate assistance here so we can move smoothly through the pistols.
-rest 1:00 b/t sets-
Video Support:
Banded Pistols
For Quality:
3 Sets
8 Barbell Hip Thrust, Moderate
5/5 Lateral Box Step Up, Light or Bodyweight
*Increase Barbell Hip Thrust Weight From Last Week
Video Support:
Barbell Hip Thrust
Lateral Box Step Up
For Distance (40:00 Clock)
30:00 Run @ Zone 2 Pace (RPE 4/10
10:00 Run @ Tempo Pace (Sub threshold, RPE 7/10)
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 6/10
Primary Objective: Keeping the heart rate low and building pace and heart rate over final 10 minutes
Secondary Objective: Work to have even pacing during the first 30 minutes and build pacing in final 10.
Level 3,2,1: As Prescribed
For Quality:
3 Sets
5 Bench-Supported Overhead Reach w/ 3 long breaths
6/Side Side-Lying T-Spine Openers
1:00 Figure-4 Stretch / side
Intent: Improve overhead comfort while restoring thoracic and hip rotation.
Notes:
Overhead Reach - Ribs down / Weight assists range / Long exhales
T-Spine - Rotate slowly / Eyes follow hand / Exhale at end range
Figure 4 - Neutral spine / Gentle pressure / Calm breathing
:45/:45 Twisted Cross
10/10 Kettlebell Windmills, Light
15 Yoga Push Ups
-then-
For Quality:
9:00 EMOM
Minute 1 - 15 Kip Swings
Minute 2 - 15 Banded Overhead Squats
Minute 3 - 10 Ring Rows
Artemis Week 7/13
For Load:
4 x 2 @ 85%
% is Based on 1RM Overhead Squat
Record Working Weight
Artemis Week 7/13
For Load:
5 @ 77.5%
3 @ 85.5%
1+ @ 92.5%
% 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-
Artemis Week 7/13
For Quality:
10:00 EMOM
Minute 1 - 7 Strict Pull-Ups
Minute 2 - 7 Strict Handstand Push Ups
Do not add load today, for an added challenge to make these an RPE 8-9 effort, add tempo (2-3 second negative). Perform pike handstand push ups as needed, adding a deficit as able.
Video Support:
Deficit Pike HSPU
For Reps:
2 Sets
8:00 AMRAP
20 Toes to Bar
15 Overhead Squats
50ft/15m Bearhug Sandbag Carry
-rest 3:00 b/t sets-
*Pick up where you left off in the second round.
Barbell: 95/65lbs (43/29.5kg)
Sandbag: 150/100lbs (70/45kg)
Goal: 2.5-4 rounds / Set
Score: Total Rounds & Reps
RPE: 8/10
Primary Objective: Consistent Toes to Bar Approach
Secondary Objective: Unbroken Overhead Squats
This conditioning piece will be about managing shoulder stability and midline fatigue. Approach the toes to bar and transitions intelligently so that we can aim to push the overhead squats unbroken as long as possible, and also attack the carry in an unbroken down and back segment. The main rest areas are intended to be coming off the bag into, and during, the toes to bar here - and will be your main separator.
If you don't have a sandbag, perform a dual kettlebell front rack carry at 2x32/24, 24/20, 20/16kg (level 3, 2, 1).
Level 3: As Prescribed
Level 2:
2 Sets
8:00 AMRAP
15 Toes to Bar
12 Overhead Squats
50ft/15m Bearhug Sandbag Carry
-rest 3:00 b/t sets-
Level 1: Barbell: 75/55lbs / Sandbag: 100/80lbs
2 Sets
8:00 AMRAP
12 Toes to Bar
12 Overhead Squats
50ft/15m Bearhug Sandbag Carry
-rest 3:00 b/t sets-
Video Support:
Toes to Bar Levers
For Quality:
3 Sets
8/8 Single Leg Kettlebell RDL, Moderate
12 Weighted GHD Hip Extension, Moderate
Video Support:
Single Leg Kettlebell RDL
Weighted GHD Hip Extension
For Reps:
3 Sets:
1:30 Max Shuttle Runs
1:00 Rest
-
Rest 2:00 (Total of 3:00)
-
3 Sets
1:30 Max Calorie Row
1:00 Rest
-
Rest 2:00 (Total of 3:00)
-
3 Sets:
1:30 Max Shutle Run
1:00 Rest
1:30 Max Calorie Row
1:00 Rest
Shuttle Run = 25/7.5m Down & Back = 1
Goals:
Level 3: 108 Total Shuttle Runs + 270/215 Total Calories = ~375/325 Reps
Level 2: 98 Total Shuttle Runs + 250/200 Total Calories = ~355/305 Reps
Level 1: 88 Total Shuttle Runs + 230/185 Total Calories = ~335/285 Reps
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 4 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. Building volume here before getting back down to increased intensity and practicing higher power output.
Primary Objective: Pace On Rower
Secondary Objective: Consistency across sets and blocks
To be very clear on the flow, this is one time through of 3 shuttle run sets, into 3 rowing sets, into 3 sets of mixed shuttle run + rowing sets.
Level 3,2,1: As Prescribed
For Quality:
4 Sets
4 Spanish Squat ISO (:10s hold)
:30 Heel-Elevated Squat Hold
6 Standing Quad Stretch w/ Glute Set
Intent: Build tolerance through quads while reinforcing comfortable squat depth.
Notes:
Spanish Squat - Upright torso / Even pressure through feet / Controlled breathing
Heel Elevated - Chest tall / Hips sink / Slow breaths
Quad Strech - Light posterior tilt / No rib flare / Relaxed breathing
Video Support:
Spanish Squat
Heel Elevated Squat
Standing Quad Stretch
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:
36:00 Bike Erg
Every 3:00, Including 0:00, Perform:
Sets 1/5/9 - 25ft/7.5m Seal Walk
Sets 2/6/10 - 10 GHD Back Extensions
Sets 3/7/11 - 20 Hollow Rocks
Sets 4/8/12 - 20 Reverse Hypers, Light
Goal: 2:00 to Bike / Set
Score: Total Meters
RPE: 5-6/10
Primary Objective: Unbroken 'Buy In' Movements
Secondary Objective: Bike Erg @ 50-60% of FTP
Today is a midline and posterior focused positional recovery day. Keep the bike pace to around 50-60% of FTP ideally, but RPE is more important here. Maintain tension and positions on all movements today - quality is first and foremost here. For the seal walks, depending on the surface you are using, put cones or pads (something under your toes) so you don't experience massive amounts of drag on the toes as you walk.
If you don't have a reverse hyper, perform 10 jefferson curls.
Level 3, 2: As Prescribed
Level 1:
36:00 Bike Erg
Every 3:00, Including 0:00, Perform:
Sets 1/5/9 - 30 Second Seal Walk
Sets 2/6/10 - 10 GHD Back Extensions
Sets 3/7/11 - 15 Hollow Rocks
Sets 4/8/12 - 15 Reverse Hypers, Light
Video Support:
Seal Walks
[Jefferson Curls])https://youtu.be/YGlAdtSKQaU?feature=shared)
Hollow Rock
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:
2 Sets
200m
Rest 1:00
150m
Rest :45
100m
Rest :30
50m
Rest 2:00 b/t sets
Increasing pace from 500m Race pace on the 200s to a sprint on the final 50m Swim. The goal here is learning and building consistent pacing. This total session will be 1000m at faster than 500m race pace broken into workable chunks.
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 Time Main Sets (Including Rest)
RPE: 8/10
Stimulus : Speed / Technique Development
Focus: reaching and elongating stroke to make the same pace feel easier over same total volume
Level 3,2: As Prescribed
Level 1: Main Set As: 150-100-75-50m building paces
A) Prehab/Upper Body Warmup
5:00 Foam Roll T-Spine, Lats, Triceps (slow breathing)
-Then-
For Completion:
8:00 EMOM (2 Rounds)
Minute 1 - :40 Wrist Prep + Forearm Stretching
Minute 2 - :30/:30 Couch Stretch (Hip Flexor)
Minute 3 - 12 Scap Wall Slides (controlled)
Minute 4 - :40 Thoracic Extension on Foam Roller
-Then-
5:00 Hip Flow: 10/10 90-90 Switches + 10 Adductor Rock Backs + :30/:30 Ankle Dorsiflexion
B) For Quality: Wall-Facing Handstand Shoulder Taps (Skill + Control)
50 Shoulder Taps (25/25)
*Every time you break form or come off the wall, perform a :10 Ring Support Hold (Top)
Complete with best mechanics (ribs down, small weight shifts, no rushing)
C) Gymnastics Core (Anti-Rotation + Midline Endurance)
4 Sets
:30 Hollow Hold
12/12 Dead Bug (slow + controlled)
:20/:20 Side Plank Reach-Through
10 Parallette Tuck Knee Raises (or tuck hold :15)
:20/:20 Pallof Press Hold
Rest 2:00 between sets
Goal: Build overhead control under fatigue, improve scapular stability, and develop midline endurance with anti-rotation strength while maintaining clean movement quality
Score: Completion
RPE: 7/10
Level 3: As Prescribed
Level 2:
B) Options: 16 / 24 / 32 total taps, same rule on Ring Support Hold
C) 3 Sets
Level 1:
B) 10:00 Practice Wall-Facing Handstand Hold + Weight Shifts (no taps)
C) 3 Sets
:25 Hollow Hold
10/10 Dead Bugs
:15/:15 Side Plank
:20 Glute Bridge Hold
:15/:15 Pallof Press Hold
-rest 2:00 b/t sets-
Video Support:
Thoracic Extension on Foam Roller
Wall Facing Shoulder Taps
Ring Support Hold
Side Plank Rotations
Wall Slides
Dead Bug
Paloff Press w/ Rotation
Handstand Weight Shifting
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 Inch Worms
1:00 Back Rack Elbow Rotations
1:00 Bootstrap Squats w/ Block & Twist
-then-
For Quality:
3 Rounds
200m Run
10 Push Ups (Control, Not Speed)
5/5 Single Leg Glute Bridges
5/5 Single Arm Dumbbell Thrusters, Moderate
Video Support:
Back Rack Elbow Rotations
Bootstrap Squat
Artemis Week 7/13
For Quality:
3 x 3/3 Single Leg Broad Jumps (Two Leg Landing)
4 x 5 Static Box Jumps (Tall)
6 x 15ft Lateral Shuttle Run to 15ft Sprint
Each set of this shuffle to sprint will be 2 sets, each direction. So you will crossover 15ft, sprint straight ahead 15ft, rest, repeat the other direction. That is 1 set.
Video Support:
Lateral Crossover to Sprint
Artemis Week 7/13
For Load:
Build to a Heavy
1 Front Squat + 1 Jerk
The goal is to max this complex out for the day, but avoid failure.
Record Heavy For Day
For Reps:
10:00 AMRAP
3-6-9-12…Dual Dumbbell Squats
6 Shuttle Runs (25ft/7.5m Down & Back = 1)
-rest 2:00-
Every 90s x 7 Sets
-1 Snatch, Building Towards 90%
Dumbbells: 2x50/35lbs (22.5k/15kg)
Goal: 6-7 Rounds
Score: Rounds & Reps / Load
RPE: 9/10
Primary Objective: Unbroken Dumbbell Squats
Secondary Objective: No Snatch Misses
Today we have a simple couplet that will not be easy. Leg endurance and cyclical output will be at a premium. Look to push the shuttle runs early with the smaller sets of squats, knowing that we'll be settling into a smoother tempo and looking to recovery aerobically through the bigger sets of dumbbell squats. When it comes to the lift, the goal is not to max out here - but to apply the fatigued lifting we've been working on to a workout context and build confidence pushing 90% coming off a high intensity conditioning piece.
You may hold the dumbbells on the shoulders however you see fit today as long as the hands remain on the handles of the dumbbell in some way, shape, or form.
Level 3, 2: As Prescribed
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Reps:
10:00 AMRAP
3-6-9-12…Dual Dumbbell Squats
6 Shuttle Runs (25ft/7.5m Down & Back = 1)
-rest 2:00-
Every 90s x 7 Sets
-1 Snatch, Building Towards 90%
Dumbbells: 2x50/35lbs (22.5k/15kg)
Goal: 6-7 Rounds
Score: Rounds & Reps / Load
RPE: 9/10
Primary Objective: Unbroken Dumbbell Squats
Secondary Objective: No Snatch Misses
Today we have a simple couplet that will not be easy. Leg endurance and cyclical output will be at a premium. Look to push the shuttle runs early with the smaller sets of squats, knowing that we'll be settling into a smoother tempo and looking to recovery aerobically through the bigger sets of dumbbell squats. When it comes to the lift, the goal is not to max out here - but to apply the fatigued lifting we've been working on to a workout context and build confidence pushing 90% coming off a high intensity conditioning piece.
You may hold the dumbbells on the shoulders however you see fit today as long as the hands remain on the handles of the dumbbell in some way, shape, or form.
Level 3, 2: As Prescribed
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Quality:
3 Sets
8/8 1&1/4 Rear Foot Elevated Bulgarian Split Squat, Moderate
10/10 Side Plank Band Pull, Light-Moderate Tension
*For Bulgarian Split Squats This Week You Will Do 1 1/4 Reps For 4 Reps Into 4 Regular Reps
For Reps:
3 Sets
1:00 AMRAP
13/10 Calorie Ski Erg
Max Calorie Echo Bike
-Rest 3:00-
1:00 AMRAP
13/10 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 30 seconds to allow for quick transition and 20 seconds of max output on the other machine.
Secondary Objective: Don't hold back on the first interval. Let's see a high quality sprint effort across all sets.
Level 3: As Prescribed
Level 2: 12/9 Calorie Buy-Ins
Level 1: 9/7 Calorie Buy-Ins
For Quality:
3 Sets
6 Hip Hinge Reach (tempo 4s down)
:45 Half-Kneeling Ankle Rock / side
6 x :10 Dead Hang
Intent: Restore posterior chain length, ankle mobility, and spinal rotation.
Notes:
Hip Hinge - Neutral spine / Long reach / Smooth return
Ankle Rock - Knee tracks forward / Heel stays down / Breathe at end range
Dead Hang - Knees stacked / Rotate slowly / Relax neck
Video Support:
Hip Hinge Reach
Half kneel Ankle Rock
Dead Hang
:45/:45 Half Kneeling Banded Lat Stretch
10/10 Hip Airplanes
3 x :20 Hip Thrust Hold, Light Weight
-then-
For Quality:
8:00 AMRAP
10 Calorie Row
5 Strict Pull-Ups
5 Barbell Muscle Cleans, Light
Video Support:
Half Kneeling Banded Lat Stretch
Hip Airplanes
Artemis Week 7/13
For Load:
4 Sets @ 70-85%
2.2.2 Unbroken Power Clean
*Rest 10-15s b/t doubles
*Rest 2-3:00 b/t sets
% is Based on 1RM Power Clean
Note that this designates 6 reps done as touch and go doubles. Build to an RPE 8 top set, ideally performing multiple sets at 85%.
Record Each Working Weight
Artemis Week 7/13
For Load:
4 Supersets
4 Reps @ 79%
-rest :10-
15 Russian Kettlebell Swings
-rest 3:00-4:00 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 here.
Record Working Weight
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
For Load:
15:00 EMOM
Minute 1 - 50ft/15m Yoke Carry
Minute 2 - 50ft/15m Sled Drag
Minute 3 - Rest
Score: Loads Used
Use an RPE 8 load for both implements across all sets today. This should be something you can do unbroken, but the last 15ft/4.5m or so get challenging each time. This is, ideally, a straps over shoulder sled drag today.
Yoke/Sled target loads:
Level 3 - 500/340lbs (230/155kg) / 400/325lbs (182/148kg)
Level 2 - 425/265lbs (193/120kg) / 300/250lbs (136/113kg)
Level 1 - 350/200lbs (160/91kg) / 250/200lbs (113/91kg)
If you do not have these specific strongman implements, 50ft carries of any implements you do have access to will do here!
For Time (20:00 Cap):
1,500m Row
-into-
5 Rounds:
7 Bar Muscle‑Ups
7 Shoulder to Overheads
Barbell: 225/135lbs (102/61kg)
Goal: 14:00-18:00
Score: Time
RPE: 8.5/10
Primary Objective: No Missed Jerks
Secondary Objective: Upper Body Fatigue Management
I like this workout because of the compounding fatigue it creates, particularly as you move through the bar muscle-ups into the shoulder-to-overhead. Having said that, it’s important to manage this so it doesn’t negatively impact your performance too early in the workout. The opening row acts as a buy-in, but don’t get caught trying to hold a hard pace — treat it as a tool to elevate your heart rate while allowing you to get off and move immediately into the bar muscle-ups. The rep scheme begs you to go unbroken, especially on the shoulder to overhead with the added demand of an extra clean, so the big question today is - do you go unbroken and push the transitions out, or do you lean in and take the break? Choose wisely.
Level 3: As Prescribed
Level 2: Barbell: 185/115lbs (84/52kg)
For Time:
1,500m Row
-into-
5 Rounds:
6 Bar Muscle‑Ups
7 Shoulder to Overheads
Level 1: Barbell: 155/105lbs (70/48kg)
For Time:
1,500m Row
-into-
5 Rounds:
11 Chest to Bar Pull-Ups
7 Shoulder to Overheads
Video Support:
Bar Muscle Up Tips
For Quality:
3 Sets
8 Standing Dumbbell Strict Press, Moderate
10 Barbell Seal Row, Moderate
*Control The Eccentric (Lowering) Portion Of Each Strict Press Rep. The Goal Is To Slightly Increase Weight From Last Week.
4 Sets
:20-:30 Rope Or Towel Grip Hang
*Aim To Decrease Rest Between Hangs This Week
Warm-Up
5:00 Easy
-
For Meters:
5 Sets
6:00 @ Threshold Pace (RPE 8.5/10)
Rest 1:10 b/t sets
-
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 each 6:00 segment faster in final minute than the first minute
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, and finishing the last interval with a hard kick.
Progression Notes: We are looking for 30 minutes @ threshold pacing or faster here as we move closer to retesting our 30:00 Test here in a few weeks
Level 3,2: As Prescribed
Level 1: 5:00 Interval Times
For Time (20:00 Cap):
1,500m Syncro Row
-into-
5 Rounds:
P1 - 7 Bar Muscle‑Ups
P2 - 7 Shoulder to Overheads
Barbell: 225/135lbs (102/61kg)
Flow: Athletes will start the workout with a syncronized row. Once both athletes have completed the row, P1 will advance to the pull-up bar while P2 advances to the shoulder to overhead. Working at the same time, athletes will complete their station. Once both athletes have finished, they will rotate stations with P1 going to the bar and P2 going to the pull-up bar. This constitutes one round, continue in this fashion for 4 more rounds.
Level 3: As Prescribed
Level 2: Barbell: 185/115lbs (84/52kg)
For Time:
1,500m Syncro Row
-into-
5 Rounds:
P1 - 6 Bar Muscle‑Ups
P2 - 7 Shoulder to Overheads
Level 1: Barbell: 155/105lbs (70/48kg)
For Time:
1,500m Syncro Row
-into-
5 Rounds:
P1 - 11 Chest to Bar Pull-Ups
P2 - 7 Shoulder to Overheads
Video Support:
Bar Muscle Up Tips
For Quality:
3 Sets
:60 Supine 90/90 Breathing
6 Tall-Kneeling Reach + Rotation
:45/side Supported Cossack Squat
Intent: Down-regulate the nervous system and restore global movement capacity.
Notes:
Supine 90/90 - Feet elevated / Long exhales / Minimal effort
Kneeling Reach - Slow transitions / Ribs stacked / Easy pace
Cossack Squat - Use support / Sink gradually / Stay relaxed
Video Support:
Supine 90/90
Tall Kneel Rotation
Supported Cossack Squat
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