1:00 Childs Pose
20 Scap Pull-Ups
20 Banded Pull Aparts
-then-
For Quality:
7:00 AMRAP
1 Wall Walk + :05 Hold at Top
5 Shuttle Runs (25ft/7.5m Down & Back = 1)
10 Walking Lunges (No Weight)
Video Support:
Banded Pull Aparts
Artemis Week 10/13
For Time
10:00 EMOM
ODD: 6 Power Snatch @ 60-65%
EVEN: 12 Handstand Push Ups
-into-
10:00 EMOM
ODD: 12 Box Jump Overs (Step Down)
EVEN: 6 Overhead Squats @ Same
Box: 24/20in
% is Based on 1RM Snatch
Goal: Sub :30 Every Set
Score: Load Used
RPE: 8/10
Towards the end of this block, we will start to move towards some more sport specific work in our cycling here with less of a focus on purely monostructural elements where we built raw confidence and capacity. The power snatches will be all singles today.
Level 3,2: As Prescribed
Level 1:
For Time
10:00 EMOM
ODD: 6 Power Snatch @ 55-65%
EVEN: 9 Handstand Push Ups
-into-
EMOM 10 of:
ODD: 9 Box Jump Overs (Step Down)
EVEN: 6 Overhead Squats @ Same
Video Support:
Kipping HSPU
Artemis Week 10/13
For Load:
3 @ 75%
3 @ 82.5%
3+ @ 90%
% 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 over would be impressive.
Record Working Weights
*Reps on last set in notes
For Completion:
5:00 EMOM
15 Chest to Bar Pull-Ups
Score: Completion
RPE: 7/10
Today is about one thing pure and simple - completing unbroken sets that do not force you to over reach. Pick a level that allows you to go unbroken without exceeding an RPE 8 effort (always feeling like you have another 6-8 reps in the tank in this instance). Of course, with the Open later this week please make sure to protect the hands here.
Level 3: As Prescribed
Level 2:
5:00 EMOM
10 Chest to Bar Pull-Ups
Level 1:
5:00 EMOM
10 Pull-Ups
Video Support:
Butterfly Pull-Ups
For Time:
400m Run
30 Dual Dumbbell Box Stepovers
15/12 Ring Muscle Ups
400m Run
20 Dual Dumbbell Box Stepovers
10/8 Ring Muscle Ups
400m Run
10 Dual Dumbbell Box Stepovers
5/4 Ring Muscle Ups
400m Run
Dumbbell: 2x50/35lbs (22.5/15kg)
Box: 20in
Goal: 14:00-19:00
Score: Time
RPE: 7-8/10
Primary Objective: Go Big on the Muscle Ups
Secondary Objective: Consistent Run Paces
Here we have a longer workout, with the workload largely front loaded. Once we get through the second 400m run, it's downhill sledding. Attack each set of muscle ups today pretty aggressively knowing you will have the run coming up for the upper body to catch a break. Aim to keep breaks on the stepovers consistent, performing 2 sets throughout. Maintain composure until the final 400m run and then push strong to the finish.
Level 3: As Prescribed
Level 2:
For Time:
400m Run
24 Dual Dumbbell Box Stepovers
9/7 Ring Muscle Ups
400m Run
18 Dual Dumbbell Box Stepovers
6/4 Ring Muscle Ups
400m Run
12 Dual Dumbbell Box Stepovers
3/2 Ring Muscle Ups
400m Run
Level 1: Dumbbell: 2x35/20lbs (15/10kg)
For Time:
400m Run
24 Dual Dumbbell Box Stepovers
20 Chest to Bar
400m Run
18 Dual Dumbbell Box Stepovers
15 Chest to Bar
400m Run
12 Dual Dumbbell Box Stepovers
10 Chest to Bar Pull-Ups
400m Run
Video Support:
Ring Muscle Up Tips
For Quality:
4 Sets
1:00 RKC Plank
5/5 Side Plank Bird Dog
For the RKC plank:
-Actively contract everything
-Pull your elbows toward your toes (without moving)
-Squeeze your glutes hard
-Clench your fists
The goal here is the most active, total body plank position we can at near maximum contraction.
Video Support:
RKC Plank
Side Plank Bird Dog
Warm-Up:
3:00 Easy /Conversational Pace
5 Sets
1:00 High Damper / Low Cadence
1:00 Low Damper / High Cadence
Into:
2:00 Easy Conversational Pace
Rest as needed before Main Set
Main Set:
For Wattage
3 Sets
10:00 @ 84-97% FTP, Cadence 80-85 rpm
*5:00 Active Recovery Spin Between Sets
Score: Average Wattage Working Sets
Stimulus: Aerobic Base Support / Muscular Stamina
RPE 7/10
Primary Objective: Maintaining prescribed FTP and Cadence
Secondary Objective: Average Watts Across the 3 Sets
Level 3, 2, 1: As Prescribed
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
:45/:45 Couch Stretch
20 Block & Twist from Squat
20 Banded Glute Bridges
-then-
For Quality:
3 Rounds
50 Single Unders
10 Box Jumps w/ Step Down
Barbell Complex, Building*
*Complex - 3 Muscle Clean + 3 Front Squats + 3 Clean Pull Unders
Video Support:
Pull Under - Snatch/Clean
Artemis Week 10/13
For Load:
9 Sets @ 80-95%
2 Clean Pulls, Touch & Go
-rest :15-
1 Squat Clean
-rest 2:00-
% is Based on 1RM Squat Clean
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel within the percentage range.
Record Each Working Weight
Artemis Week 10/13
For Load:
3 x 3 @ 82.5%
% is Based on Training Max for This Block
*We calculated this last week based on previous AMRAP testing.
Record Working Weight
For Time:
5 Sets
5 Shuttle Runs (25ft/7.5m Down & Back = 1)
15 GHD Sit Ups
-rest :30 b/t sets-
Score: Time, Including Rest
RPE: 8/10
Today is a about moving up tempo for manageable sets on short rest. Push the shuttle runs at a hard pace so the heart rate stays elevated throughout here, but the main focus is to execute the GHD situps fast throughout.
Level 3,2: As Prescribed
Level 1:
For Time:
5 Sets
4 Shuttle Runs (25ft/7.5m Down & Back = 1)
12 GHD Sit Ups
-rest :30 b/t sets-
For Time:
5 Sets
25/20 Calorie Row
12 Clean & Jerks
50 Double Unders
-rest 1:00 b/t sets-
Barbell: 135/95lbs (61/43kg)
Goal: 2:30-3:30 / Set
Score: Time, Including Rest
RPE: 9/10
Primary Objective: Fast Barbell Singles
Secondary Objective: Push the Row
Today you should take chances. Push the row at a questionably fast pace, but something you are still pretty confident you can get off and immediately hammer the barbell singles without a long transition. The double unders will be a skill check under fatigue today, as we will be quite uncomfortable when arriving at the rope each set. First set should be the fastest today.
Level 3: As Prescribed
Level 2:
5 Sets
20/16 Calorie Row
10 Clean & Jerks
50 Double Unders
-rest 1:00 b/t sets-
Level 1: Barbell: 115/75lbs (52/34kg)
5 Sets
20/16 Calorie Row
10 Clean & Jerks
25 Double Unders
-rest 1:00 b/t sets-
Video Support:
Double Unders
For Quality:
3 Sets
15/15 Banded Lateral Walk, Moderate Tension
:20 Spanish Squat Isometric, Bodyweight or Light
*Use heavy band tension OR ring straps for the spanish squat isometric hold
Video Support:
Banded Lateral Walk
Spanish Squat Isometric Hold
For Meters:
Running
10:00 @ Zone 2 Pace (RPE 4/10)
15:00 Run @ Tempo Pace (Sub threshold, RPE 7.5/10)
5:00 @ Zone 2 Pace (RPE 4/10)
15:00 Run @ Tempo / Threshold Pace (Sub threshold, RPE 8/10)
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 7-8/10
Primary Objective: Second 15 minute segment at a faster clip than the first 15 minute interval
Secondary Objective: Keep the moderate zone 2 pace conversational to a point where you can nasal breath. See how effectively you can pull HR down during the 5 minute jogging session between the 2 x 15 minute blocks
Keeping the heart rate in control over the first 10 minutes of the run, then we will tackle a 15 minute segment at sub threshold, followed by a brief 5 minute recovery jog, then into a harder pace on the final 15 minute tempo progression.
Level 3,2: As Prescribed
Level 1: 25:00 @ Zone 2, 10:00 @ Hard Effort
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 Half Kneeling Banded Lat Stretch
15 Bootstrap Squats
10/10 Kettlebell Upside Down Press, Light & Smooth
-then-
For Quality:
9:00 EMOM
Minute 1 - 15 Banded Overhead Squats
Minute 2 - 12 Ring Rows
Minute 3 - 6 Strict Leg Raises + 6 Kip Swings
Artemis Week 10/13
For Load:
4 x 3 @ 80-85%
% is Based on 1RM Overhead Squat
Record Working Weights
Artemis Week 10/13
For Load:
3 @ 75%
3 @ 82.5%
3+ @ 90%
% 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 over would be impressive.
Record Working Weights
*Reps on last set in notes
Artemis Week 10/13
For Quality:
10:00 EMOM
Minute 1 - 7 Strict Chest to Bar Pull-Ups
Minute 2 - 7 Strict Wall Facing Handstand Push Ups
Add load/deficit as able/needed to make these an RPE 9 effort each set, without sacrificing range of motion on the chest to bar especially. Perform pike HSPU as needed here.
Video Support:
Piked HSPU
For Reps:
15:00 AMRAP
16/12 Calorie Echo Bike
12 Alt. Devils Press
16 Toes to Bar
4 Wall Walks
Dumbbell: 50/35lbs (22.5/15kg)
Goal: 3.5-4.5 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Consistent Rounds Throughout
Secondary Objective: Echo Bike Paces
Today is all about consistency through and through with a lot of very cyclical, methodical movements. Keep the echo bike pace consistent from round to round, and then breathe through the devils press as it's the 'slowest' movement of the bunch here. Keep the toes to bar unbroken as long as possible, and then maintain cadence through the wall walks. Overhead fatigue will definitely play a factor if we pace poorly here.
Level 3: As Prescribed
Level 2:
For Reps:
15:00 AMRAP
16/12 Calorie Echo Bike
12 Alt. Devils Press
12 Toes to Bar
3 Wall Walks
Level 1: Dumbbell: 35/20lbs (15/10kg)
For Reps:
15:00 AMRAP
14/11 Calorie Echo Bike
10 Alt. Devils Press
8 Toes to Bar
2 Wall Walks
Video Support:
Wall Walks
For Quality:
3 Sets
8/8 Split Stance Dumbbell Crossbody RDL, Moderate
15 Banded Hip Thrust, Moderate Tension
Video Support:
Split Stance Dumbbell Crossbody RDL
Banded Hip Thrust
For Time:
3 Sets
8 Shuttle Runs
Rest 1:00 b/t sets
-
3 Sets:
2:00 AMRAP
20/15 Calorie Row
- Max Shuttle Runs Remaining Time
Rest 1:00 b/t sets
-
Rest 2:00 (Total of 3:00)
-
3 Sets
2:00 AMRAP
8 Shuttle Runs
- Max Calorie Row in Remaining Time
Rest 2:00 b/t sets
Shuttle Run = 25ft/7.5m Down & Back = 1
Score: Total Reps (Calories on the Rower + Shuttle Runs) in Intervals
Stimulus: Mixed Anaerobic Stamina and Power (V02 Max / Lactate Clearance)
RPE: 9/10
Primary Objective: 8+ Shuttle Runs and 20/15+ Calories on the Row in Max Efforts
Secondary Objective: Consistency Across Sets and Blocks
Use the first few sets of shuttle runs as more of a pacing check in and technique with your turn arounds.
Level 3,2: As Prescribed
Level 1: 15/12 Calorie Row + 6 Shuttle Runs
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:
4 Rounds (40:00 Clock)
5:00 Max Distance Bike Erg
*Start each 5:00 window with 50ft/15m 1&1 Kettlebell Carry + 5 Skin the Cats
5:00 Max Distance Ski Erg
*Start each 5:00 window with 50ft/15m 1&1 Kettlebell Carry + 25 Air Squats
The bike windows will be right arm front rack, left arm suitcase carry. The ski windows will be the opposite.
Kettlebells: 2x32/24kg
Goal: ~3:00 to Machine Each Set
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 1:30-2:00, leaving the majority of the time on the machines today. Maintain a nice, smooth cadence on the kettlebell carries and focus on range of motion and a steady tempo on the air squats. For the skin the cats, focus first on range of motion and controlling the stretch/movement in it's entirety.
Level 3: As Prescribed
Level 2: Kettlebells: 2x24/16kg / 4 Skin the Cats
Level 1: Kettlebells: 2x20/12kg / 3 Skin the Cats
Video Support:
Skin the Cat
Warm-Up
3 Sets:
100m Freestyle
50m Kick
50m Drill of Choice
Main
Every 4:00 x 3 Sets:
150-200m Swim
Rest as needed before 150s
Every 3:00 x 4 Sets:
125-150m Swim
Rest as needed before 100s
Every 2:00 x 5 Sets:
100m Swim
*Each Swim is to be done at the hardest sustainable pace.
Strength
3 Sets:
200m Pull
Rest 1:00 minute between sets
Cooldown
100-200m Athletes Choice of strokes or drills
Score: Total Working Time Main Sets
RPE: 8.5/10
Level 3,2: As Prescribed
Level 1:
Warm-Up
2 Sets:
100m Freestyle
50m Kick
50m Drill of Choice
Main
Every 4:00 x 3 Sets:
100-150m Swim
Rest as needed before 150s
Every 3:00 x 4 Sets:
100-125m Swim
Rest as needed before 100s
Every 2:00 x 5 Sets:
75m Swim
*Each Swim is to be done at the hardest sustainable pace.
Strength
3 Sets:
100m Pull
Rest 1:00 minute between sets
Video Support
Fist Swim
Catch-Up Swim
Fingertip Drag Drill
A) Prehab / Upper Body Warm-Up
5:00 Foam Roll Upper Back, Lats, Triceps
-then-
For Completion:
12:00 EMOM
Minute 1 – 10 Banded Scap Pull Downs
Minute 2 – :30/:30 Banded Overhead Lat Stretch
Minute 3 – 10 Banded Face Pulls (Pause 1s)
Minute 4 – 8 Slow PVC Overhead Squats (3111)
B) Gymnastics
For Quality:
4 Sets
30 Second Hollow Hold + 30 Second Arch Hold
2 x 2 Tempo Chest to Bar Pull-Ups (31X1)*
5 Strict Handstand Push Ups*
30 seconds Handstand Shoulder Taps (Freestanding or Wall)
rest as much as you need
Tempo Chest to Bar – Control the kip, emphasize lat engagement and a tight hollow position. Pause briefly with chest touching the bar.
Strict Handstand Push Ups – Perform freestanding if capable. If using the wall, start from the bottom with minimal wall contact to improve balance and line.
The primary focus of this session is on midline control, scapular mechanics, and overhead strength.
Take your time between sets and prioritize precision and consistency in every rep.
Level 3: As Prescribed
Level 2:
4 Sets
30 Second Hollow Hold + 30 Second Arch Hold
2 x 2 Chest to Bar Pull-Ups
4 Strict Handstand Push Ups
20 seconds Wall Shoulder Taps (Feet on Wall)
Level 1:
3 Sets
20 Second Hollow Hold + 20 Second Arch Hold
2 x 3 Ring Rows (Controlled)
4 x 2 Pike Handstand Push Ups on Box
20 seconds Face to Wall Handstand Hold
Video Support:
Banded Face Pulls
Hollow Body Hold
Chest to Bar Pull-Up
Strict Handstand Push Up
Handstand Shoulder Taps
Deficit Pike HSPU
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
5:00 Easy Echo Bike (Hard last 10s of each minute)
10 Scorpions
10 Prone Angels
10 Up Dog Down Dogs
10 Spiderman Lunges
10 Bird Dogs, each side
20 Alternating Deadbugs
2 x
20 Lateral Band Steps
10 Band Pull Aparts
10 Band Press
2 x
10 Cossack Squats
5 KB Windmills, each side
5 Scap Pull-ups + 5 Kip Swings
3 Ring Dips + 10s Ring Support Hold
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 Thursday evening EST as well.
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
*For the full strategy guide and workout breakdown video, please visit the banner for the day or the Open 26.2 documents block above!
Primary Objective: No Over Reaching / Missed Reps on Ring Muscle Ups
Secondary Objective: Trust Your Game Plan Early
Level 3 - This workout is a trap. The early work is incredibly approachable for this level of athlete, and the temptation will absolutely be there to go unbroken and push the pace from the start. Only athletes with an unbroken set of close to 20 ring muscle ups should be contemplating this approach. Athletes in this level range need to think about this as 20 ring muscle ups for time with an aggressive buy in. It is highly recommended that you add a break to both gymnastics movements, so that we can get to the rings with just a bit more pulling capacity in the tank. The overhead lunges should be unbroken but switch arms (quickly) at least once each set to try to mitigate fatigue in the shoulders. Go up tempo on the snatches to get them done as quickly as we can and get out from under load, and not waste time here. If your max ring muscle ups is ~20, we should be looking to do 2-3 sets on the rings. If your max set is 10-15, we should be looking at 4-5 sets. If your max set is less than 10, we should be looking at 5-6 sets.
Level 2 - For level 2 athletes this is a much more strategic affair. We should be looking to break the lunges at 40ft each round to buffer both intensity and muscular fatigue. For the snatches, we will still be looking to go largely unbroken but with a focus on smooth tempo and efficiency with the legs. On both sets of gymnastics it is highly advised to perform 3 sets so that we can have as much in the tank as possible on the rings. Getting time capped is absolutely a possibility here, depending on your muscle up capacity. The same guidance applies above for level 3 athletes, with one more added ‘bracket’ being that if we have less than 5 muscle ups as a max set, doing quick, confident singles or doubles is the way to go here. Avoiding misses will be mission critical.
Level 1 - For level 1 athletes this workout is all about the rings - do we have them or not. If we have ring muscle ups, even just a handful of reps, then this should be treated very conservatively to that point in order to set ourselves up for success on the rings and consistent singles. If we do NOT have ring muscle ups, or they are questionable on the day, then treating this as more of a race for split is appropriate.
Primer:
12/10 Calorie Echo Bike @ RPE 7
20ft Overhead Walking Lunge
12 Alternating Dumbbell Snatch
6 Kipping Pull-ups
-Rest 1:00-
10/8 Calorie Echo Bike @ RPE 8
20ft Overhead Walking Lunge
10 Alternating Dumbbell Snatch
6 Chest to Bar Pull-ups
-Rest 1:00-
8/6 Calorie Echo Bike @ RPE 9
20ft Overhead Walking Lunge
8 Alternating Dumbbell Snatch
1-3 Ring Muscle-ups
*Use lunge segments to dial in step size and amount steps it will take to complete each effort
*The amount of Gymnastics reps is dependent on current ability. Do not max out sets of these movements during the warm-up. The goal is to find a rhythm with the movement, even if this means performing quick singles. If you do not have a movement, just omit it during warm-ups, and let’s look to get that first one during the workout!
Artemis Week 10/13
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 10/13
For Load:
7 Sets @ 75-90%
1 Snatch Pull
1 Hang Squat Snatch
The goal today is to establish an RPE 9 top set within this complex. You may build over 90% if feeling good.
Record Working Weights
Artemis Week 10/13
For Load:
5 Sets @ 75-90%
1 Paused Front Squat + 2 Jerks
*Any style jerk, athlete choice.
% is Based on 1RM Clean & Jerk
The goal is to build within the range to an RPE 9 set for the day here. May slightly exceed top end percentage if feeling good.
Record Each Working Weight
For Quality:
3 Sets
8/8 Kettlebell Front Rack Rear Foot Elevated Bulgarian Split Squat, Moderate
12 Alternating Landmine Twists, Light
*For Bulgarian Split Squats Control The Eccentic (Down Portion) For :02 On Each Rep. Try To Increase Weight From Last Week
For Calories
10 Sets (30:00 Clock)
Each Set:
:40 @ Hard Sustainable Pace (RPE 9–9.5)
:20 @ Moderate-Hard Pace (RPE 8)
Rest 2:00 between sets
Begin each new set on a rolling 3:00.
Goals
Level 3:
Hard :40 — 18/14 Calories
Moderate :20 — 7/5 Calories
Level 2:
Hard :40 — 16/12 Calories
Moderate :20 — 6/4 Calories
Level 1:
Hard :40 — 13/10 Calories
Moderate :20 — 5/4 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.
Stimulus: 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 2 weeks ago in compounded effort management. Athletes should push hard in the first :40, 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.
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
1:00 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold
Intent: Intent: Reset and deload the spine and hips.
Notes:
Jefferson Curl - Very light load or bodyweight / Segment spine slowly / No rushing transitions
Dorsiflexion Rocker - Knee over toes, heel down / Controlled forward rock / Breathe at end range
90/90 - Control the transition / Sit tall before folding / Smooth, deliberate reps
:45/:45 Banded Front Rack Stretch
12/12 Single Leg Glute Bridge w/ :02 Hold
24 Alt. Death March (No Weight)
-then-
For Quality:
8:00 AMRAP
:12 Handstand Hold
9 Calorie Echo Bike
6/6 Dumbbell Muscle Snatch, Moderate
Video Support:
Banded Front Rack Stretch
Dumbbell Death March
Artemis Week 10/13
For Load:
4 Sets @ 75-90%
1.1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00-3:00 b/t sets
% is Based on 1RM Power Clean
Record Working Weights
1.1.1.1.1 Denotes a cluster set of 5 single repetitions. Build to an RPE 8-9 top set for the day, may slightly exceed 90% by feel.
Artemis Week 10/13
For Load:
4 Supersets
4 Reps @ 79-82%
-rest :10-
15 GHD Hip Extensions for Speed
-rest 3:00-4:00 b/t sets-
% is Based on 1RM Deadlift
The goal here is to build hinging endurance and power within a heavier session here. Build in small jumps within the percentage range keeping RPE to an 8-9 today.
Record Working Weight
For Completion:
10:00 EMOM
Minute 1 - 25ft/7.5m Reverse Sled Drag, Heavy
Minute 2 - 5 Sandbag Cleans
Sandbag: 200/150lbs (90/70kg)
Score: Completion
RPE: 8/10
The goal today is that each station is completed at a hard, fast effort under 30 seconds. Allowing for enough rest to keep intensity high, but still have the last 2 sets of each movement be more of a challenge.
If you don't have access to these strongman implements, the first sub recommendation would be to incorporate whatever strongman implements you do have access to in order to keep the odd object stimulus. But we may sub in dual kettlebell hang cleans for the sandbag, and goblet banded marching for the sled drag as needed.
Sled loading recommendations, assuming turf field & ideal conditions:
Level 3 - 300/250lbs
Level 2 - 250/200lbs
Level 1 - 200/150lbs
Level 3: As Prescribed
Level 2: Sandbag: 150/100lbs (70/45kg)
Level 1: Sandbag: 100/80lbs (45/36kg)
Video Support:
Sandbag Tips w/ Tim
Banded Marching
For Reps:
5 Sets
2:00 AMRAP
50ft/15m Handstand Walk
10 Squat Snatches
Max Lateral Burpees Over Bar Rem. Time
-rest 1:00 b/t sets-
Load:135/95lbs (61/43kg)
Goal:
Level 3 - 90-110 Burpees
Level 2,1 - 75-95 Burpees
Score: Total Burpees
RPE: 8-9.5/10
Primary Objective: Burpee Consistency Into Intensity
Secondary Objective: Consistent Barbell Pace
Each set begins with a handstand walk into 10 squat snatches, followed by max lateral burpees over the bar, with 1 minute of rest between rounds. This workout is designed to expose pacing awareness specifically how quickly five rounds and a 10 minute window of work can feel, even with built in recovery. While handstand proficiency matters, this workout will largely be shaped by your squat snatch rhythm and how well you manage output on the burpees. Squeezing that last burpee in the dying seconds will be a huge power move.
It's key to be proficient and deliberate in your handstand walk to prevent early fatigue from spilling into the barbell. Always start and finish each length of your handstand walk with both hands on either side of the tape line. This is a pacing workout disguised as a sprint. Stay controlled early so you can attack the later rounds.
Level 3: As Prescribed
Level 2:
5 Sets
2:00 AMRAP
30ft/9m Handstand Walk
8 Squat Snatches
Max Lateral Burpees Over Bar Rem. Time
-rest 1:00 b/t sets-
Level 1: Barbell: 115/75lbs (52/35kg)
5 Sets
2:00 AMRAP
3 Wall Walks
9 Squat Snatches
Max Lateral Burpees Over Bar Rem. Time
-rest 1:00 b/t sets-
Video Support:
Barbell Cycling w/ Tim - Singles
Handstand Walks
For Quality:
3 Sets
8 Dumbbell Z Press, Moderate
10 Incline Dumbbell Row, Moderate
3 Sets
10 Dumbbell Zottman Curls, Moderate
:30 Dumbbell Farmers Carry Hold, Moderate to Heavy
Warm-Up:
10:00 @ Easy Zone 2 Pace (Conversational)
Main Set:
8 Sets
4:00 Run @ 30:00 Time Trial Pace + :05/k
Rest :45 b/t sets
Score: Average Meters / Set
Stimulus: Lactate Threshold
RPE: 7-8/10
Primary Objective: Consistency across all intervals
Secondary Objective: Finish the last 4:00 segment at the fastest pace of the day
The goal here is to work at just above our 30:00 TT pace to focus on long sustained effort at threshold
This is a pacing focused piece, and should start feeling quite controlled before building into more of a threshold day.
Level 3,2: As Prescribed
Level 1: 6 Sets @ Same Paces
For Reps:
5 Sets
2:00 AMRAP
50ft/15m Handstand Walk, Waterfall
10 Syncro Squat Snatches
Max Syncro Bar Facing Burpees Bar Rem. Time
-rest 1:00 b/t sets-
Load:135/95lbs (61/43kg)
Flow: Athletes will start each interval with a waterfall handstand walk. P1 will begin their first 25ft/7.5m length, and p2 will kick up behind them as soon as they are able to do so comfortably. If P1 comes down, P2 must also come down - but if P2 comes down, P1 (the lead athlete) may continue to advance down the floor. Once 50ft/15m is complete, athletes will advance to the squat snatches where the reps will be syncro at the TOP only. Then, athletes will move to the bar facing burpees where they will syncro chest on the floor on the same side of the bar.
Level 3: As Prescribed
Level 2:
5 Sets
2:00 AMRAP
30ft/9m Handstand Walk, Waterfall
8 Syncro Squat Snatches
Max Syncro Bar Facing Burpees Rem. Time
-rest 1:00 b/t sets-
Level 1: Barbell: 115/75lbs (52/35kg)
5 Sets
2:00 AMRAP
3 Syncro Wall Walks
9 Syncro Squat Snatches
Max Syncro Bar Facing Burpees Rem. Time
-rest 1:00 b/t sets-
Video Support:
Barbell Cycling w/ Tim - Singles
Handstand Walks
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
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