:45/:45 Half Kneeling Banded Lat Stretch
10/10 Kettlebell Windmill, Very Light & Smooth
10/10 Elbow to Instep w/ Twist
-then-
For Quality:
3 Rounds
15 Calorie Row, Building
10 Pike Push Ups
10 Kip Swings
10/10 Dumbbell Muscle Snatch, Building
Artemis Week 9/13
For Load:
4 Sets @ 70-85%
2.2.2 Unbroken Power Snatch
*Rest 10-15s b/t doubles
*Rest 2-3:00 b/t sets
% is Based on 1RM Power Snatch
Note that this designates 6 reps done as touch and go doubles. Goal is RPE 8 sets across, if feeling good perform multiple sets at 85%.
Record Each Working Weight
For Time:
5 Sets
50 Double Unders
15 Toes to Bar
-rest :45 b/t sets-
Score: Time, Including Rest
RPE: 6/10
This should be very manageable skill touches. Unbroken sets on both movements, and an overall focus on breathing through these movements and efficiency. We do want the rest short enough, however, that we get a bit of a challenge on the last set or two.
Level 3: As Prescribed
Level 2:
5 Sets
36 Double Unders
12 Toes to Bar
-rest :45 b/t sets-
Level 1:
5 Sets
24 Double Unders
9 Toes to Bar
-rest :45 b/t sets-
Video Support:
Double Unders
Toes to Bar Levers
Artemis Week 9/13
For Load:
5 @ 70%
5 @ 78%
5+ @ 85%
% is Based on 1RM Push Press
Perform the max rep set to an RPE 9 (1 rep in the tank). At this percentage, 1-2 reps plus would be impressive.
Record Working Weights
*Reps on last set in notes
For Time:
4 Sets
30/24 Calorie Row
20 Chest to Bar Pull-Ups
20 Alt. Dumbbell Hang Snatches
15 Strict Handstand Push Ups
-rest 1:00 b/t sets-
Dumbbell: 50/35lbs (22.5/15kg)
Goal: 3:30-5:00 Sets
Score: Total Working Time
RPE: 8-9/10
Primary Objective: Unbroken Chest to Bar
Secondary Objective: Handstand Push Ups in 1-2 Sets
Today the primary focus is on the gymnastics, but your intensity will come from how hard you can push the rower buy in while maintaining an unbroken set on the pull-up bar. Walk the line between recovering the upper body through the hang snatches and increasing cycle rate to gain a few seconds on a short set. Expect the handstand push-ups to get challenging as we go from accumulated shoulder fatigue.
Level 3: As Prescribed
Level 2:
For Time:
4 Sets
25/20 Calorie Row
15 Chest to Bar Pull-Ups
20 Alt. Dumbbell Hang Snatches
10 Strict Handstand Push Ups
-rest 1:00 b/t sets-
Level 1: Dumbbell: 35/20lbs (15/10kg)
For Time:
4 Sets
25/20 Calorie Row
15 Pull-Ups
20 Alt. Dumbbell Hang Snatches
10 Kipping Handstand Push Ups
-rest 1:00 b/t sets-
Video Support:
Kipping HSPU
For Quality:
3 Sets
:30 Ring Plank w/ External Rotation
50ft (15m) Single Arm Kettlebell Farmers Carry Per Side, Moderate
-rest 1:30 b/t sets-
For Average Wattage:
5:00 @ 60-65% FTP
-
4 Sets
5:00 @ 92-96% FTP
Rest 1:00 Active Spin
-
6 Sets
2:00 @ 105%+ FTP
Rest 1:00 Active Spin
-
5:00 @ 60-65% FTP
For the working segments, set the damper to 7/6. 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. This is the last primer set before we test our FTP at the start of next week.
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 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 Pigeon Pose
20/20 Banded Monster Walks
10/10 Single Leg Glute Bridge w/ :02 Hold
-then-
For Quality:
9:00 EMOM
Minute 1 - 10 Burpees w/ High Jump at Top
Minute 2 - 20 Air Squats
Minute 3 - 2 Wall Walks w/ :05 Hold at Top
Video Support:
Banded Monster Walk
Artemis Week 9/13
For Load:
5 x 3 @ 75% of new 1RM Proj.
% is Based on % of New 1RM Projection (See Notes)
This is based on your AMRAP from 2 week ago, if:
AMRAP set from previous block = 5-7 reps, keep 1RM the same
AMRAP set from previous block = 8-10, Increase Working 1RM by 3%
AMRAP set from previous block = 11+, Increase Working 1RM by 6%
Based on the above notes, you will use this as your 1RM calculations for the next few weeks.
Record Working Weight
For Time:
3 Sets
50ft/15m Handstand Walk
30/24 Calorie Ski Erg
50ft/15m Handstand Walk
-rest 1:30 b/t sets-
Score: Time, Including Rest
RPE: 8/10
Today the goal is consistency. Execute the first handstand walk with fast transitions, and then push the ski at the hardest pace you can get off and be confident you can immediately kick up for the first section of handstand walk on the back half. The rest should be enough to keep splits consistent.
Level 3: As Prescribed
Level 2:
4 Sets
25ft/7.5m Handstand Walk
25/20 Calorie Ski Erg
25ft/7.5m Handstand Walk
-rest 1:30 b/t sets-
Level 1:
Drill Session:
3 x 5/5 Shoulder Taps from Nose to Wall
5 x Kickup to Handstand Hold 2-3 Seconds
10 x Walks to Wall
Video Support:
Handstand Walks to Wall
Wall Facing Shoulder Taps
"Mainsite 260131"
For Time:
10-8-6-4-2 Front Squats
20-16-12-8-4 Lateral Burpee Over Bar
10-8-6-4-2 Power Clean
-rest exactly 2:00-
Every 90s x 7 Sets
-1 Clean & Jerk, Building Towards 90%
Barbell: 185/125lbs (85/56kg)
Goal: 9:00-14:00
Score: Time
RPE: 8.5/10
Primary Objective: Unbroken Front Squats
Secondary Objective: Burpee Pacing
The goal today is sustained output across all three movements, where each station feels equally demanding from an output standpoint. The rep scheme and loading is pretty approachable, especially as it descend, so after holding back on the first 20 burpees and 10 power cleans, we should look to start to settle into an uncomfortable pace, building on the burpees and cleans as we go. 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.
Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg)
Level 1: Barbell: 135/95lbs (61/43kg)
Video Support:
Barbell Cycling w/ Tim - Singles
"Mainsite 260131"
For Time:
10-8-6-4-2 Front Squats
20-16-12-8-4 Lateral Burpee Over Bar
10-8-6-4-2 Power Clean
-rest exactly 2:00-
Every 90s x 7 Sets
-1 Clean & Jerk, Building Towards 90%
Barbell: 185/125lbs (85/56kg)
Goal: 9:00-14:00
Score: Time
RPE: 8.5/10
Primary Objective: Unbroken Front Squats
Secondary Objective: Burpee Pacing
The goal today is sustained output across all three movements, where each station feels equally demanding from an output standpoint. The rep scheme and loading is pretty approachable, especially as it descend, so after holding back on the first 20 burpees and 10 power cleans, we should look to start to settle into an uncomfortable pace, building on the burpees and cleans as we go. 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.
Level 3: As Prescribed
Level 2: Barbell: 155/105lbs (70/48kg)
Level 1: Barbell: 135/95lbs (61/43kg)
Video Support:
Barbell Cycling w/ Tim - Singles
For Quality:
3 Sets
6 1 1/4 Barbell Hip Thrust, Moderate
:40 Wall Sit, Light
*Increase Load On Hip Thrust From Last Week If Able
*Add Load To Wall Sit If Bodyweight For The Time Domain Feels Easy
Video Support:
1 1/4 Barbell Hip Thrust
For Meters:
Running
15:00 @ Zone 2 Pace (RPE 4/10)
10:00 Run @ Tempo Pace (Sub threshold, RPE 7.5/10)
5:00 @ Zone 2 Pace (RPE 4/10)
10:00 Run @ Tempo / Threshold Pace (Sub threshold, RPE 8/10)
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 7-8/10
Primary Objective: Keeping the heart rate in control over the first 15 minutes of the run, then we will tackle 2 x 10 minute segments at a hard tempo pace, which should be just sub threshold.
Secondary Objective: Have your second 10:00 Tempo/Threshold interval pace performed at faster than your first 10:00 Tempo/Threshold interval.
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
1:00 Childs Pose
20 Seated 90-90 Rotations
10/10 Half Kneeling Kettlebell Upside Down Press, Light
-then-
For Quality:
8:00 AMRAP
10 Overhead Walking Lunge w/ Plate
10 Calorie Echo Bike, Building
5/5 Plate Halos
Artemis Week 9/13
For Load:
5 Sets @ ~55%
10 Overhead Walking Lunge Steps
% is Based on 1RM Overhead Squat
The goal is an RPE 8 load across. Perform these walking across the floor.
Record Working Weights
Artemis Week 9/13
For Load:
5 @ 70%
5 @ 78%
5+ @ 85%
% is Based on 1RM Bench Press
Perform the max rep set to an RPE 9 (1 rep in the tank). At this percentage, 1-2 reps plus would be impressive.
Record Working Weights
*Reps on last set in notes
Artemis Week 9/13
For Quality:
10:00 EMOM
Minute 1 - 8 False Grip Ring Rows
Minute 2 - 8 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 second negative on each rep. Band the dips as needed.
For Calories:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wallball Shots + 5 Bar Muscle Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Goal:
Level 3: 20/15 Calories / Set
Level 2: 18/13 Calories / Set
Level 1: 15/11 Calories / Set
Score: Total Calories
RPE: 7-8/10
Primary Objective: Build Echo Bike Intensity
Secondary Objective: Maintain RPE on First Two Minutes
It is important to take today by feel. On Friday we have our first open workout, so the goal today is to get good touches on a variety of movements, with the main dose of intensity coming from the Echo Bike at the end. The first two minutes should be manageable at an RPE 7, and then build intensity on the bike by feel. Ideally, push the last set or two on the echo bike to an RPE 8-9 effort so we finish with a concise dose of intensity here.
Level 3: As Prescribed
Level 2:
20:00 EMOM
Minute 1 - 3 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wallball Shots + 3 Bar Muscle Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Level 1:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 1 Rope Climbs
Minute 2 - 10 Wallball Shots + 5 Chest to Bar Pull-Ups
Minute 3 - Max Calorie Echo Bike
Minute 4 - Rest
Video Support:
Bar Muscle Up - Tips
Rope Climb Descents
For Time:
50/40 Calorie Row
12 Shuttle Runs
-Rest 2:00-
40/32 Calorie Row
10 Shuttle Runs
-Rest 1:30-
30/24 Calorie Row
8 Shuttle Runs
-Rest 1:00-
20/15 Calorie Row
6 Shuttle Runs
-Rest :30-
10/8 Calorie Row
4 Shuttle Runs
Shuttle Run: 25ft/7.5m Down & Back = 1
Score: Time, Including Rest
Goal: 21:00-23:00
Time Cap: 25:00
Stimulus: Lactate Threshold Conditioning
RPE: 9/10
Primary Objective: Increasing output each set / effort and pace increases
Secondary Objective: Finish the final Row + Shuttle Runs in sub 1:00 as a strong cap on the workout.
Progression Note: Putting the final topper on the progression with an escalating intensity and descreasing rep scheme ladder. The goal here is to teach the body to pace smart and build into the paces, gradually creeping up the cal/hr pacing as we descend reps while maintaining a steady output on the shuttle or even slightly increasing pace until an all out sprint on the final 4 shuttle runs.
Level 3,2: As Prescribed
Level 1:
40/32 Calorie Row + 10 Shuttle Runs
Rest 2:00
30/24 Calorie Row + 8 Shuttle Runs
Rest 1:30
20/15 Calorie Row + 6 Shuttle Runs
Rest 1:00
10/8 Calorie Row + 4 Shuttle Runs
Rest :30
10/8 Calorie Row + 2 Shuttle Runs
For Quality:
3 Sets
8/8 Split Stance Dumbbell Crossbody RDL, Moderate
10 Alternating Supine Chinese Plank March, Bodyweight
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
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:
10 Cossack Squats (No Weight)
:30 Plank Hold w/ Slow Scap Push Ups
16 Alt. Box Step Ups w/ Slow Negative
50ft/15m 1&1 Kettlebell Carry
*The kettlebell carry will be 1 front rack, 1 overhead.
Kettlebells: 2x24/16kg
Goal: Hold ~60% of FTP
Score: Total Meters
RPE: 5-6/10
Today the goal is to have a good ~6:00 on the bike erg each time to spin at a controlled pace. This is a lower body and thoracic focused recovery piece. Use a box that puts you just below parallel for the step ups. Walk in a controlled, slow manner for the kettlebell carries.
Level 3,2: As Prescribed
Level 1: Kettlebells: 2x20/12kg
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:
400m @ 500m Race Pace + 3sec/100m
300m @ 500m Race Pace
200m @ 500m Race Pace -3sec/100m
100m @ Fastest Sustainable pace
Rest 1:00 b/t sets
We now have built into a hard 1000m effort here of descending distance and increasing paces. This style of flow and intensity will prime the system for our 500m Re-Test in the coming weeks.
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: 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, Pecs, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 - :45 Hip Mobility Exercises
Minute 2 - :30 Hamstring Stretches
Minute 3 - :45 Shoulder Stability Exercises
Minute 4 - :30 Hamstring Stretches
B) For Quality:
20:00 AMRAP
20 Hollow Rock + 20 Superman Rock
:30 Wall Lateral Handstand Hold
:20 Bottom of Ring Push-Up Hold
20 Strict Ring Dip (Quality Sets of ~5)
10 Knees to Elbows
:30 Top of Ring Row Hold
20 Strict Pull-Up (Quality Sets of ~5)
Coach Notes:
When performing strict movements with resistance bands, our primary goal is to maintain full range of motion without losing muscular tension. Each rep should display control and intention throughout the entire movement. This type of work targets the synergistic muscles—those smaller stabilizers that support joint integrity and movement efficiency. By strengthening them under controlled resistance, we enhance their ability to support the primary movers when performing the same patterns without bands.
It’s not just about mobility—it’s about control, awareness, and building a solid base for more efficient and powerful movement.
Primary Focus:
The primary focus of this session is 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 3,2: As Prescribed
Level 1:
B) For Quality:
15:00 AMRAP
15 Hollow Rock + 15 Superman Rock
:15 Nose to Wall Handstand Hold
:15 Bottom of Push-Up Hold
15 Strict Ring Dip w/ band
10 Knees to Elbows
:15 Top of Ring Row Hold
15 Strict Pull-Up w/ band
Video Support:
Beginner Hip Mobility Exercises
Hamstring Stretches
Shoulder Stability Exercises
Bottom of Ring Push-Up Hold
Knees to Elbows
Ring Row 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
Foam Roll:
Calves, Quads, IT Bands, Adductors, T-spine
5:00 Easy Bike
10 Scorpions
10 Up Dog Down Dogs
30 Alternating Calf Stretch
10 Spiderman Lunges
10 Cat Cows
10 Kneeling Thoracic Rotations, each side
10 Bird Dogs, each side
2 x
20 Pogo Hops
5 Wall Facing Squats (pause in bottom)
10 Lateral Crossover Box Step-ups
NOTE
During the Open we will always prioritize doing the workout first, after completing the warmup and primer for the day. So we get a great, full hearted effort for the day on our test workout each week. If you would like, however, you can absolutely perform training in the normal order here to keep a higher priority on the weightlifting. It really depends on what your goals are and how confident we are about quarterfinals, which path you take.
Please keep in mind that Saturday training may have adjustments or tweaks after the Open workout gets released each week, and these will be uploaded in the system Thursday evening or first thing Friday morning Eastern Standard Time. The updates for the Friday Open workout including warmup, primer, workout breakdown, and workout analysis video will all be posted here by Thursday evening EST as well.
For time:
20 wall ball shots
18 box jump-overs
30 wall ball shots
18 box jump overs
40 wall ball shots
18 medicine ball box step overs
66 wall ball shots
18 medicine ball box step overs
40 wall ball shots
18 box jump overs
30 wall ball shots
18 box jump overs
20 wall ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
Primer:
2-3 x
8 Wallballs
8 Wall Box Step-overs
8 Box Jump overs
-Rest 1:00 between sets-
*We recommend performing the first set of wallballs as arm only, to get in the mindset of emphasizing the shoulders, to attempt to save the legs in this workout.
*Practice an efficient front rack position with the wallballs (don't hold at your belly!).
*Find your effective cadence for box jumps (something you can stick with even when tired).
For the full 26.1 Strategy & Prep Guide, Click Here
Strategy Guide
For Tim's Movement Efficiency Video, Click Here
Movement Breakdown w/ Coach Tim
Goal:
Level 3 - Into Set of 18 Box Jump Overs / 30 Wallballs
Level 2 - Into 18 Step Overs
Level 1 - Into 66 Wallball Shots
Score: Total Reps
RPE: 10/10 (Test Effort)
Primary Objective: Manage quad fatigue by breaking the Wall Balls efficiently and early, don't wait until you're forced to stop. The Box Jump Overs/Step-Overs are the biggest time suck in this workout, so protect your legs and keep transitions sharp.
Secondary Objective: Stay arm-dominant on the Wall Balls to offload the quads as much as possible. The goal is to arrive at the box with legs under you. Preserve them on the Wall Balls so you can maintain your pace where it matters most.
Level 3 - 26.1 comes down to leg fatigue management, pure and simple. This is one of the only times you will hear us tell you to use your shoulders as much as possible on the wallball shots. Do not try to slow down your squat or the cyclical nature of the movement, but rely heavily on your arms to do the work at the top of each rep to save as much output in the legs as possible. We want to avoid slowing down our cadence on the box jump overs as much as possible, so adding short and intentional breaks on the wallball shots will be key here. The goal should be to get to the 18 step overs, 66 wallballs, and 18 stepovers ready to lean in and go on the attack. Everything to that point should be treated as a build into the main dose of intensity and leg fatigue. The down portion of the pyramid will be a gut check as much as anything. If you are very comfortable on the wallball, then this workout can be a little bit more reckless in your approach.
Level 2 - It is much more important that we approach this intelligently from the start, especially on the wallball shots. Look to add breaks starting from the 30 on, going for 2-3-4 sets as we ascend the 30/40/66 section. In the back half of the pyramid, the same mental battle will come into play - not letting the wallball rest on the ground for too long between sets is critical. Getting into the second set of box stepovers and beyond will be the goal here.
Level 1 - The strategy here on the wallballs will change a bit, as we look to approach them in 2-4-6 sets (on the 30-40-66) and then manage our output on the box jump overs to try to stay consistent.
Artemis Week 9/13
For Quality:
3 x 20/20 Single Leg Plate Hops
4 x 4/4 Single Leg Box Jumps, High Catch Easier Height
5 x 5 Kneeling Jumps
Raw power and explosiveness session here today with a unilateral bias. Focus on quick feet/rebounding on the single leg hops.
Video Support:
Plate Hops
Kneeling Jumps
Artemis Week 9/13
For Load:
Every 2:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch
% is Based on 1RM Squat Snatch
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 snatch, but the hands must remain on the bar.
Record Each Working Weight
Artemis Week 9/13
For Load:
5 Sets @ 70-85%
1 Paused Front Squat + 3 Jerks
*Any style jerk, athlete choice.
% is Based on 1RM Clean & Jerk
The goal is to build within the range to an RPE 8 set for the day here.
Record Each Working Weight
For Quality:
3 Sets
10/10 Kettlebell Front Rack Rear Foot Elevated Bulgarian Split Squat, Moderate
5/5 GHD Side Plank Plate Press Out, Light
*For Bulgarian Split Squats Control The Eccentic For :02 On Each Rep
*Slow And Controlled Press Out On GHD Side Plank
For Calories:
5 Sets
1:30 AMRAP
12/9 Calorie Echo
12/9 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:30 b/t sets
Goals:
Level 3: 12/9 + Calories / set
Level 2: 9/7 + Calories / set
Level 1: 7/5+ Calories / set
Score: Echo Bike Calories (Max Windows)
Stimulus: Lactate Clearenc, Anaerobic Power
RPE: 9.5/10 *Almost all out sprints
Primary Objective: Complete the buy in cals by 1:10 on the clock to allow for at least a 20 sec sprint to finish.
Secondary Objective: Consistent Calories across all intervals
This is essentially done on a 5:00 Clock with 1:30 of the time in a hard working pace to develop better high end power output on the Bike and Ski. The focus for this session will very much be the Echo Bike, but in order to truly tackle this correctly, we need the Ski Erg to be hit at a very high intensity as well.
Level 3: As Prescribed
Level 2:
5 Sets
1:30 AMRAP
10/7 Calorie Echo
10/7 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:30 b/t sets
Level 1:
5 Sets
1:30 AMRAP
8/6 Calorie Echo
8/6 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:30 b/t sets
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 PVC Front Rack Stretch
10/10 Hip Airplanes
10/10 Single Leg Calf Raises
-then-
For Quality:
9:00 EMOM
Minute 1 - 60 Single Unders
Minute 2 - 15 V-Ups
Minute 3 - 15 Ring Rows, Easy Height
Video Support:
PVC Front Rack Stretch
Hip Airplanes
Artemis Week 9/13
For Time:
Every 2:00 x 10:
30 Double Unders
9/7 Calorie Echo Bike
3 Power Clean & Push Jerk
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 Clean & Jerk
Goal: Sub 1:30 Sets
Score: Average Set Time
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 Clean & Jerk
Level 1:
Every 2:00 x 10:
18 Double Unders
8/6 Calorie Echo Bike
3 Power Clean & Jerk
*May drop all percentages by 5%, as needed.
Video Support:
Barbell Cycling w/ Tim - Singles
Double Unders
Artemis Week 9/13
For Load:
4 x 15 @ 48%
-rest 1:00 b/t sets-
% is Based on 1RM Deadlift
The goal is to cycle fast, with clean lockout, and great positions today.
Record Working Weight
For Time:
4 Sets
50ft/15m Sled Push, Heavy
50ft/15m Bearhug Sandbag Carry
-rest 2:00 b/t sets-
Sandbag: 200/150lbs (90/70kg)
**Depending on how sore the legs are from 26.1, I would recommend changing this to 4 sets of a 100ft/30m Bearhug Sandbag Carry only with 1:00 rest b/t sets.
Score: Each Time
RPE: 9/10
Each of these should be a near sprint effort with full recovery b/t sets. If you don't have one or both strongman implements, sub in whatever you have today - yoke carry, sled drag, plate push, box push, heavy farmers carry. All great options.
Sled loading recommendations, assuming turf field & ideal conditions:
Level 3 - 400/300lbs
Level 2 - 325/250lbs
Level 1 - 250/200lbs
For Time:
3 Rounds
1000m Row
50-40-30 GHD Sit Ups
5/4 Rope Climbs
Goal: 19:00-24:00
Score: Time
RPE: 9/10
Primary Objective: GHD Sit Up Tempo
Secondary Objective: Sustainable Threshold Row Pace
This is inspired by last year’s Online Semifinals Workout 5, where the combination of midline fatigue and high skill pulling became a major separator. At this stage of the season, the goal is to challenge movements more likely to appear in Quarterfinals rather than the Open, where technical proficiency (higher skill) and composure under fatigue matter more.
The main goal today is to manage fatigue through smart breaks and consistent movement patterns. Maintain a steady cadence on the GHD to avoid burnout while avoiding major breaks, and approach each rope climb with intention to minimize unnecessary downtime. Efficiency and repeatability should take priority over aggressive early sets. Rope climb technique will be key today as midline and grip fatigue sets in.
We won't win on the row today, but we can't bleed time. We will win the workout by staying composed and technical when fatigue sets in.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
1000m row
40-30-20 GHD Sit Ups
4/3 Rope Climbs
Level 1:
For Time:
3 Rounds
750m row
25 Ghd Sit Ups
3/2 Rope Climbs
Video Support:
Rope Climb Descents
For Quality:
3 Sets
12 Alternating Dumbbell Strict Press Top Down, Moderate
10 Pendlay Row, Moderate
3 Sets
:30 Dumbbell Pinch Grip
Warm Up:
5:00 Easy
-
5 Sets
5:00 @ Goal 30:00 Test Pace
Rest 1:00 standing rest b/t intervals
-
5:00 Easy
Score: Total Meters
Stimulus: Lactate Threshold / Running Stamina
RPE: 8.5/10
Primary Objective: Hold Paces across all intervals
Secondary Objective: Finish strong on the final 5:00 interval with a little kick to finish.
Paces: We are looking to be as consistent as possible here across all intervals with the goal of priming paces for our 30:00 Run Test. The main goal is to have this pace feel strong and sustainable with a brief 1:00 rest interval between each 5:00 interval. The total volume here is less than previous weeks and we are doing so to prime the system and allow for recovery into next week.
Level 3,2,1: As Prescribed
For Time:
3 Rounds
P1 - 1000m Row
P2 - 50-40-30 GHD Sit Ups + 5/4 Rope Climbs
Flow: The workout will start with P1 on the rower, and P2 on the GHD. P1 will complete the meters on the rower while P2 completes 50 GHD Sit Ups and 5/4 Rope Climbs. Once both athletes have completed their station, they will switch with P2 on the rower and P1 on the GHD + Rope Climbs. This is one round. Athletes will continue in this fashion for 3 total rounds with the reps on the GHD setup decreasing each round. This will place increased demand on the rower as the GHD and rope climbs station gets faster/less work.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
P1 - 1000m row
P2 - 40-30-20 GHD Sit Ups + 4/3 Rope Climbs
Level 1:
For Time:
3 Rounds
P1 - 750m row
P2 - 25 Ghd Sit Ups + 3/2 Rope Climbs
Video Support:
Rope Climb Descents
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
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