1:00 Childs Pose
10/10/10 Prone I/Y/T w/ 2.5lb Plates
3 x :20 Slow Scap Pull Ups
-then-
For Quality:
9:00 EMOM
Minute 1 - 12 Calorie Row
Minute 2 - 12 V-Ups
Minute 3 - 4 Muscle Snatch + 4 Snatch Balance (Power Catch)
Video Support:
Prone I-Y-T
Snatch Balance
Artemis Week 8/13
For Load:
5 Sets @ 55-70%
3 Position Power Snatch
*Floor, Hang, High Hang
% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.
Record Working Weights
Artemis Week 8/13
For Load:
10:00 EMOM
Minute 1 - 5 Push Press @ 55%
Minute 2 - 1 Legless Rope Climb
Minute 3 - 5 Push Press @ 60%
Minute 4 - 1 Legless Rope Climb
Minute 5 - 5 Push Press @ 65%
Minute 6 - 1 Legless Rope Climb
Minute 7 - 3 Push Press @ 70%
Minute 8 - 1 Legless Rope Climb
Minute 9 - 3 Push Press @ 75%
Minute 10 - 1 Legless Rope Climb
% is Based on 1RM Push Press
This is a deload week for the push press with a manageable touch of strength between sets.
Record Working Weights
Level 3: As Prescribed
Level 2: 1 Legless Rope Climb to 10-12ft
Level 1: 1 Rope Climb
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Reps:
20:00 AMRAP
200m Run
15 GHD Sit Ups
5 Power Snatch
5 Squat Snatch
-rest 1:00 b/t rounds-
Barbell: 135/95lbs (61/43kg)
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 7/10
Primary Objective: Consistent Singles on Barbell
Secondary Objective: Maintain RPE Guidance
On our deload week here, this is intended to be a quality focused conditioning piece. A good controlled cadence throughout, focusing on a good smooth tempo on the GHD situps. From there, the barbell is all singles, using this as an opportunity to practice our barbell cycling technique and quick setups. The rest, ontop of overall intensity, should keep this manageable from start to finish.
Level 3: As Prescribed
Level 2: Barbell: 115/75lbs (52/35kg)
Level 1: Barbell 95/65lbs (43/30kg) / 10 GHD Sit Ups
Video Support:
Barbell Cycling w/ Tim - Singles
For Quality:
3 Sets
Max Time Hanging L-Sit
12 V-Ups
-rest 1:30 b/t sets-
The goal is at least ~30 seconds on your first set here, modify to a z-sit as needed (see video).
Video Support:
Hanging L-Sit
Hanging L-Sit Progression
For Average Wattage:
5:00 @ 60-65% FTP
-
10:00 - 8:00 - 6:00 - 4:00 - 2:00
Rest 2:00 Active Spinning Easy between sets
-
10:00 minutes @ 60-65% FTP
*Starting @ 88-92% of FTP Test Wattage and increasing on each set
*Damper at 7/6 for all intervals today.
Score: Average Watts for Working Intervals (Not Active Spin)
Stimulus: 20:00 FTP Test Builder / Lactate Threshold
RPE: 9/10
This is a build by feel style workout today and to really put some effort into the 6-4-2 minute intervals here to end the set. This should be challenging and moving up to more like a 9/10 on the RPE scale rather than the 8/10 we've been holding in previous pieces
*Use the 20:00 FTP Test as your working FTP for this cycle
Primary Objective: Hit Prescribed FTP %
Secondary Objective: Increase paces across the 5 sets
Level 3,2,1: As Prescribed
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
:45/:45 Couch Stretch
20 Banded Face Pulls from Squat
15 Bootstrap Squats
-then-
For Quality:
7:00 AMRAP
32 Single Unders
8 Ring Rows
4/4 Kettlebell Hang Squat Cleans, Moderate
Video Support:
Banded Face Pulls
Bootstrap Squat
Artemis Week 8/13
For Load:
5 Sets
1.1.1 Squat Clean @ 65-70%
% is Based on 1RM Squat Clean
Rest 10-15 seconds between singles and as needed between sets. These should be RPE 6-7 efforts throughout, focus on speed under the bar.
Record Working Weights
Artemis Week 8/13
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
#TEAMPRVNTUESDAY
For Time (18:00 Cap):
80 Double Unders
60 Wallball Shots
40 Pull-Ups
80 Double Unders
50 Wallball Shots
30 Chest to Bar
80 Double Unders
40 Wallball Shots
20 Bar Muscle Ups
Wallball: 20/14lbs (9/6kg) to 10ft
Goal: 12:00-16:00
Score: Time
RPE: 9/10
Primary Objective: Gymnastics Management
Secondary Objective: All Wallballs in 2 Sets
Today is about picking your place to take chances and push. The double unders will be your main area to recover, as always, since the other 'two stations' (gymnastics and wallballs) are very demanding on both the heart rate and upper body. Level 3 athletes should be looking to test their limits and have 1 break at most throughout most movements here, while level 2 and 1 athletes will need to be more conservative as the jump rope will have an increased demand today.
Level 3: As Prescribed
Level 2:
For Time (18:00 Cap):
80 Double Unders
50 Wallball Shots
36 Pull-Ups
80 Double Unders
40 Wallball Shots
24 Chest to Bar
80 Double Unders
30 Wallball Shots
18 Bar Muscle Ups
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
For Time (18:00 Cap):
50 Double Unders
50 Wallball Shots
40 Jumping Pull-Ups
50 Double Unders
40 Wallball Shots
30 Pull-Ups
50 Double Unders
30 Wallball Shots
20 Chest to Bar
Video Support:
Double Unders
Bar Muscle Up - Tips
Butterfly Pull-Ups
For Quality:
3 Sets
8/8 Dumbbell Suitcase Russian Step Up, Light to Moderate
6 x 1 1/4 Barbell Hip Thrust, Moderate
For Distance (40:00 Clock)
30:00 Run @ Zone 2 Pace (RPE 4/10)
15:00 Run @ Tempo Pace (Sub threshold, RPE 7/10)
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 6.5-7/10
Primary Objective: Keeping the heart rate low and building pace and heart rate over final 15 minutes
Secondary Objective: Work to have even pacing during the first 30 minutes and build pacing in final 15.
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
1:00 of Inchworms
10/10 Kettlebell Windmill Press, Very Light
15/15 Single Leg Glute Bridges
-then-
For Quality:
3 Rounds
16 Calorie Echo Bike, Building
8 Push Ups (Controlled Negative)
2 Wall Walks w/ :05 Hold at Top
Video Support:
Kettlebell Windmill Press
Artemis Week 8/13
For Load:
5 x 3 (No Heave)
These should be RPE 4-5 efforts with a focus on keeping the integrity of the movement (no dip to initiate the drive under). Pure speed work today.
Record Working Weights
Video Support:
Snatch Balance - Heavy/No Heave
Artemis Week 8/13
For Load:
10:00 EMOM
Minute 1 - 5 Bench Press @ 55%
Minute 2 - 25ft/7.5m Handstand Walk
Minute 3 - 5 Bench Press @ 60%
Minute 4 - 25ft/7.5m Handstand Walk
Minute 5 - 5 Bench Press @ 65%
Minute 6 - 25ft/7.5m Handstand Walk
Minute 7 - 3 Bench Press @ 70%
Minute 8 - 25ft/7.5m Handstand Walk
Minute 9 - 3 Bench Press @ 75%
Minute 10 - 25ft/7.5m Handstand Walk
% is Based on 1RM Bench Press
This is a deload week for the bench press with a manageable touch of skill between sets.
Record Working Weights
Level 3: As Prescribed
Level 2: 30 Second Cap on Handstand Walk
Level 1: 2 x Walks to Wall Each Minute
Video Support:
Handstand Walks
Handstand Walks to Wall
For Time:
2 Rounds
40/30 Calorie Echo Bike
30 American Kettlebell Swings
30 Ring Push Ups
Kettlebell: 32/24kg
Goal: 9:00-13:00
Score: Time
RPE: 8/10
Primary Objective: Echo Bike @ 10:00 Test Pace
Secondary Objective: Kettlebell Swings Unbroken
This is another moderate intensity piece in the middle of our weightlifting deload week. Execute this under control, do not over reach the echo bike. Try to hold onto a big set of kettlebell swings unbroken here both rounds if we can, and then manage the push ups while keeping movement high quality.
Set the rings 2-3 inches off the ground and keep depth/lockout clean.
Level 3: As Prescribed
Level 2:
2 Rounds
32/24 Calorie Echo Bike
30 American Kettlebell Swings
30 Push Ups
Level 1: Kettlebell: 24/16kg
2 Rounds
24/18 Calorie Echo Bike
30 American Kettlebell Swings
24 Push Ups
For Quality:
3 Sets
8/8 Split Stance Dumbbell Crossbody RDL, Moderate
15 Bodyweight GHD Hip Extension w/ Glute Focus
For Time
Every 3:00 x 10 Sets
18/14 Calorie Row
8 Shuttle Runs
Shuttle Run = 25ft/7.5m Down & Back = 1
Score: Average Time / Set
Goal: Sub 2:00 / Set
RPE: 8.5/10
Stimulus: V02 Max / Leg Stamina and Aerobic Endurance
Primary Objective: First interval should be your fastest interval
Secondary Objective: Maintain Shuttle Run pace and timing to under 1:05
Progression Notes: This one is a simple 2:00 / 1:00 off style workout flow with consistency being at the forefront. The goal here is smooth, steady, and maintaining intensity across.
We are again increasing total calories and shuttle runs here to keep building power output ont he rower and threshold pacing on the runs.
Level 3: As Prescribed
Level 2: 16/13 Calorie Row + 8 Shuttle Runs
Level 1: 15/12 Calorie Row + 7 Shuttle Runs
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
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 Completion:
36:00 EMOM
Minute 1&2 - Bike Erg for Meters
Minute 3 - :30 Dead Hang + :20 Hollow Hold
Minute 4&5 - Ski Erg for Meters
Minute 6 - 50ft/15m Kettlebell Suitcase Carry / Side
Kettlebell: 32/24kg
Score: Total Meters
RPE: 5-6/10
Primary Objective: Consistent Machine Paces
Secondary Objective: Unbroken Suitcase Carries
Today we have a midline and positional focused active recovery piece. Look to keep the suitcase carry's unbroken, and you may walk up tempo here to get the work done in the minute. The dead hang and hollow will intentionally take the grand majority of the minute here - think about it more as "to the :30 mark, and then to the :50 mark" so that we don't over burn that minute.
Level 3: As Prescribed
Level 2: Kettlebell: 24/20kg
Level 1: Kettlebell: 20/16kg / :20 Dead Hang / :15 Hollow Hold
Warm-Up:
3 Sets
100 Swim Easy
50 (25 breast/25 back)
Kick Set:
6x50 Kick
Rest 30 seconds between each set
Perform an underwater butterfly kick for as long as possible, then come up for breath and into a streamline freestyle kick.
Main Set:
8 Sets
150m @ Goal 500m Race Pace Re-Test
Rest 30 sec b/t sets
We are moving into long sustained work at our goal 500m race pace into 1200m total at race pace with short rest between efforts.
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 Set (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: 6 Sets x 150m or 8 Sets x 100m depending on goal and ability to sustain paces.
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
12:00 EMOM
MInute 1: 3 Wall Walk
Minute 2: 10 Reps Kip Swings
Minute 3: 12 Reps Banded Face Pull
Minute 4: :30/:30 seconds Pec Stretching
-Then-
2 sets
Shoulders Mobility for Muscle ups (See Video)
B) Gymnastics
For Quality:
25:00 EMOM
Minute 1: :15/:15 seconds Wall facing single arm handstand hold
Minute 2: 3 Skin The Cat
Minute 3: 12 Ring Skull Crusher
Minute 4: 20 Second Pronated Pull Up Hold
MInute 5: 5/5 Lateral Box Step up 3 seconds eccentric
The primary focus of this session is on technique and proper mechanics for each exercise. Focus on enhancing coordination, agility, precision, flexibility, and strength.
Level 3,2: As Prescribed
Level 1:
EMOM
Minute 1: :10/:10 Single Arm Handstand Hold from Pike (Feet on Box or Floor)
Minute 2: 1-2 Skin The Cat
Minute 3: 12 Ring Skull Crusher (Easy Height)
Minute 4: 10-15 Second Pronated Pull Up Hold
MInute 5: 4/4 Lateral Box Step up 3 seconds eccentric
Video Support:
Pec Stretching
Shoulder mobility
Wall facing single arm handstand hold Wall
Skin The Cat
Ring Skull Crusher
Pronated Pull Up Hold
Lateral Box Step
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 Single Leg Calf Stretch
20/20 Banded Side Steps
20 Press w/ Band
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Shuttle Runs (25ft/7.5m Down & Back)
Minute 2 - 8 Box Jumps (Easy Height, High Catch)
Minute 3 - 8 Overhead Squats (Empty Bar, Smooth Tempo)
Video Support:
Banded Side Steps
Press w/ Band
Artemis Week 8/13
For Quality:
4 x 4/4 Skater Jumps (Rebound)
6 x Broad Jump to Vertical Jump
8 x Depth Drop to Box Jump
Use a 24in box for the depth drop, and a moderate height for the box you jump to so we can focus on rebounding right off the ground to a higher catch position on the box.
Video Support:
Skater Jumps
Depth Drop to Box Jump
Artemis Week 8/13
For Load:
5 Sets
1.1.1 Squat Snatch @ 65-70%
% is Based on 1RM Squat Snatch
Rest 10-15 seconds between singles and as needed between sets. These should be RPE 6-7 efforts throughout, focus on speed under the bar.
Record Working Weights
Artemis Week 8/13
For Load:
6 Sets @ 65-70%
1 Paused Front Squat
1 Paused Split Jerk
% is Based on 1RM Clean & Jerk
The front squat will have a 2 second pause in the bottom, and the jerk will have a 2 second pause in the catch. Focus on full depth and a stable catch today. RPE 6-7 efforts throughout.
Record Working Weights
For Reps:
13:00 AMRAP
4 Rounds
20 Box Jump Overs (Step Down)
15 Thrusters
5 Wall Walks
-into-
Max Calorie Row Remaining Time
Barbell: 95/65lbs (43/29.5kg)
Box: 24/20in
Goal:
Level 3 - 90/72 Calories
Level 2 - 60/45 Calories
Level 1 - 50/40 Calories
Score: Total Reps + Calories
*Finishing the 4 rounds is 160 Reps. Note time on 4 rounds in notes.
RPE: 9.5/10
Primary Objective: Push the Wall Walk Pace
Secondary Objective: Risk it on the Rower
Today each round will have layered intensity between the legs and shoulders. The legs will be heavy coming off the box each round into the thrusters, but we will still be looking to push the barbell unbroken. Similarly, overhead fatigue will layer in throughout the deeper rounds but knowing we have box jump overs coming to give the arms a break should let you lean into your cadence here.
Level 3 athletes should be looking to have ~3:00 on the rower. Level 2 and 1 athletes looking for ~2:00.
Level 3,2: As Prescribed
Level 1:
13:00 AMRAP
4 Rounds
16 Box Jump Overs (Step Down)
12 Thrusters
4 Wall Walks
-into-
Max Calorie Row Remaining Time
Video Support:
Wall Walks
For Quality:
3 Sets
15/15 Rear Foot Elevated Bulgarian Split Squat, Moderate
:20/:20 Side Star Plank
*For Bulgarian Split Squats This Week You Will Do 5 Weighted Into 10 Bodyweight Reps
For Time
10 Sets (30:00 Clock)
Each Set:
:35 @ Hard Sustainable Pace (RPE 9–9.5)
:25 @ Moderate-Hard Pace (RPE 8)
Rest 2:00 between sets
Begin each new set on a rolling 3:00.
Goals
Level 3:
Hard :40 — 18/13 Calories
Moderate :20 — 7/5 Calories
Level 2:
Hard :40— 15/11Calories
Moderate :20— 7/5Calories
Level 1:
Hard :40— 12/9Calories
Moderate :20— 6/4 Calories
Score: Lowest total-calorie set (combined :60 work)
RPE: 9/10
Stimulus: Anaerobic Threshold
Anaerobic power with extended lactate exposure and forced clearance. The goal is to transition from near-max output into controlled breathing and output management, rather than full rest. This increases metabolic density while preserving repeatability. Hard window should still feel aggressive; moderate window should feel uncomfortable but sustainable.
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:
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
:45/:45 Banded Front Rack Stretch
20 Seated 90-90 Rotations
20 Banded Good Mornings
-then-
For Quality:
4 Rounds
25ft/7.5m Walking Lunges (No Weight)
10 Ring Rows
5 Clean Pull Unders, Light
Artemis Week 8/13
For Load:
5 Sets @ 55-70%
3 Position Power Clean
*Floor, Hang, High Hang
% is Based on 1RM Power Clean
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.
Record Working Weights
Artemis Week 8/13
For Load:
5 x 3 @ 50-60%
Each deadlift will have a 3 second negative. These are touch and go reps. Control the negative all the way to the floor each time, however, so there is no momentum or bounce coming off the floor.
Record Working Weights
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Ring Muscle Ups
50ft/15m Dual Dumbbell Walking Lunges
-then, rest until 13:00 and begin-
For Load:
8:00 Window to Establish a Heavy
1 Snatch
1 Hang Snatch
1 Overhead Squat
Dumbbells: 2x50/35lbs (22.5/15kg)
Goal: 9:00-Finish
Score: Time (Or Cap + Reps Remaining) / Load
RPE: 8/10
Primary Objective: Push the Gymnastics
Secondary Objective: Hit 85%+ On the Complex
This week’s challenge is a two part workout designed to test different qualities. Part A is a faster, gymnastics focused piece with minimal load, encouraging speed, efficiency, and control through burpee pull ups, burpee ring muscle ups, and dual dumbbell walking lunges. Part B shifts the focus to strength and weightlifting, emphasizing snatch technique and control under fatigue.
It’s critical to maintain standards throughout. For the burpee pull ups and ring muscle ups, we want to see a standard of at least a six-inch clearance from fingertips to the bottom of the bar or rings to make this movement more demanding.
Level 3: As Prescribed
Level 2:
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Bar Muscle Ups
50ft/15m Dual Dumbbell Walking Lunges
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Chest to Bar Pull-Ups
50ft/15m Dual Dumbbell Walking Lunges
Video Support:
Burpee Pull-up Tips
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Ring Muscle Ups
50ft/15m Dual Dumbbell Walking Lunges
-then, rest until 13:00 and begin-
For Load:
8:00 Window to Establish a Heavy
1 Snatch
1 Hang Snatch
1 Overhead Squat
Dumbbells: 2x50/35lbs (22.5/15kg)
Goal: 9:00-Finish
Score: Time (Or Cap + Reps Remaining) / Load
RPE: 8/10
Primary Objective: Push the Gymnastics
Secondary Objective: Hit 85%+ On the Complex
This week’s challenge is a two part workout designed to test different qualities. Part A is a faster, gymnastics focused piece with minimal load, encouraging speed, efficiency, and control through burpee pull ups, burpee ring muscle ups, and dual dumbbell walking lunges. Part B shifts the focus to strength and weightlifting, emphasizing snatch technique and control under fatigue.
It’s critical to maintain standards throughout. For the burpee pull ups and ring muscle ups, we want to see a standard of at least a six-inch clearance from fingertips to the bottom of the bar or rings to make this movement more demanding.
Level 3: As Prescribed
Level 2:
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Bar Muscle Ups
50ft/15m Dual Dumbbell Walking Lunges
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time (12:00 Cap):
3 Rounds
10 Burpee Pull Ups
50ft/15m Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
7/5 Burpee Chest to Bar Pull-Ups
50ft/15m Dual Dumbbell Walking Lunges
Video Support:
Burpee Pull-up Tips
For Quality:
3 Sets
10 Seated Dumbbell Arnold Press, Moderate
10/10 Single Arm 3 Point Dumbbell Row, Moderate
2 Sets
10/10 Dumbbell Forearm Hammer Curl, Light
Warm-Up
5:00 Easy
-
For Meters:
2 Blocks
x
10 Sets
1:30 @ Starting @ Goal 30:00 Test Pace, and descending
-:30 standing rest b/t Intervals -
Rest 5:00 Jogging rest b/t Blocks
-
Cool Down:
5:00 Easy to Finish
Score: Total Meters
Stimulus: Lactate Threshold
RPE: 8.5/10
Primary Objective: Descending Split Pace
Secondary Objective: Finish the second set faster than the first set.
Paces: Starting at your Faster than your 30:00 Run Test Pace or at Goal 30:00 Re-Test 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 at a pace that is 5-10 sec faster per kilometer or 10-20 sec / mile faster than that pace for the first interval and descend by feel on over the course of each set of 10 intervals. The goal will also be to end set 2 at a faster pace than set 1.
Level 3,2,1: As Prescribed
For Time (15:00 Cap):
3 Rounds
10 Syncro Burpee Pull Ups
50ft/15m Syncro Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
15/13/11 Burpee Ring Muscle Ups, Total**
50ft/15m Syncro Dual Dumbbell Walking Lunges
-then, rest until 16:00 and begin-
For Load:
8:00 Window to Establish a Heavy
1 Snatch
1 Hang Snatch
1 Overhead Squat
Dumbbells: 2x50/35lbs (22.5/15kg)
Flow: The first couplet is simple. Athletes will syncro chin over the bar on the burpee pull-ups, and must meet at the 25ft/7.5m mark of each lunge. Once 3 rounds are done, they will advance to the second couplet with the same standard on the lunges. For the burpee ring muscle ups, the rep scheme is for a MM/MF/FF partnership. These reps are TOTAL, and athletes will alternate reps (so one partner will end up doing slightly more). The non working partner may not start their burpee until the other partner's feet hit the ground here. When it comes to the lift today, partners may use two bars.
Level 3: As Prescribed
Level 2:
3 Rounds
10 Syncro Burpee Pull Ups
50ft/15m Syncro Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
15/13/11 Burpee Bar Muscle Ups, Total**
50ft/15m Syncro Dual Dumbbell Walking Lunges
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
3 Rounds
10 Syncro Burpee Pull Ups
50ft/15m Syncro Dual Dumbbell Front Rack Walking Lunges
-into-
3 Rounds
15/13/11 Burpee Chest to Bar Pull-Ups, Total**
50ft/15m Syncro Dual Dumbbell Walking Lunges
Video Support:
Burpee Pull-up Tips
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
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