10 Inch Worms w/ 2 Push Ups Each
15/15 Single Leg Glute Bridges
15/15 Single Arm Banded Face Pull
-then-
For Quality:
9:00 EMOM
Minute 1 - 9 Scap Push Ups + 9 Tempo Push Ups
Minute 2 - 12 Alt. V-Ups
Minute 3 - 6 Muscle Snatch, Building
Video Support:
Banded Face Pulls
Artemis Week 11/13
For Load:
Establish a Heavy 5 Touch & Go
The goal here is a technical, heavy 5.
Record Heavy for the Day
Artemis Week 11/13
For Load:
5 @ 77.5%
3 @ 85.5%
1+ @ 92.5%
% 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. This is the same 1+ percentage as 4 weeks ago, try to beat that effort if we can here.
Record Working Weights
*Reps on last set in notes-
For Time:
5 Sets
10/8 Unbroken Ring Muscle Ups
-rest as needed to maintain unbroken sets-
Score: Time, Including Rest
RPE: 8/10
Today is a density check on high voluime sets, and how well you know your body. Similar to a few weeks ago when we did our big set work, the focus is on walking the line and trying to jump up for your next set as quickly as possible while also being highly confident you can go unbroken.
If you happen to break a set, finish that set as quickly as you can and then take a longer rest interval before attempting your remaining work unbroken (and note broken set in the notes).
Level 3: As Prescribed
Level 2:
8 Sets
4/3 Ring Muscle Ups
-rest as needed to maintain unbroken sets-
OR
10 Sets
3/2 Ring Muscle Ups
Level 1:
10 x 1 Ring Muscle Ups
-OR-
Drill Session
5 x 3 Feet Over PVC Low Ring Drill
4 x 5 Swinging Ring Rows
5 x 4 Banded Low Ring Muscle Ups (Strict)
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. Use challenging levels of assistance for the strict work today.
Video Support:
Ring Muscle Up Tips
Feet Over PVC Low Ring Muscle Up Drill
Banded Low Ring Muscle Up
Swinging Ring Row
For Time:
3 Rounds
10 Shuttle Runs
20 Hang Power Snatch
30 GHD Sit Ups
Shuttle Run: 25ft/7.5m Down & Back = 1
Barbell: 115/75lbs (52/35kg)
Goal: 11:00-14:00
Score: Time
RPE: 8/10
Primary Objective: GHD Sit Up Cadence
Secondary Objective: Barbell in 2 Sets
This should be a workout where you feel like you can put the pedal down on each station. Look to cycle the barbell quickly, keeping the bar in the high hang for as much of this workout as possible to increase our cycle rate. We have done enough shuttle run pacing to be able to have a good feel for our threshold today. Aim to keep the GHD sit-ups consistent, knowing that the hip hinge fatigue will add up by the last round.
Level 3: As Prescribed
Level 2:
3 Rounds
8 Shuttle Runs
16 Hang Power Snatch
24 GHD Sit Ups
Level 1: Barbell: 95/65lbs (43/30kg)
3 Rounds
7 Shuttle Runs
14 Hang Power Snatch
21 GHD Sit Ups
For Quality:
3 Sets
16 Banded Deadbug, Light-Moderate Tension
10 Alternating Plank Kettlebell Pull Through, Moderate
Video Support:
Banded Deadbug
Plank Kettlebell Pull Through
For Watts
Bike Erg
10:00-8:00-6:00-4:00-2:00
-rest 2:00 b/t intervals-
Goals:
Level 3: 305/210+ Average Watts
Level 2: 280/200+ Average Watts
Level 1: 255/190+ Average Watts
*The goal today should be to hold at least your initial 20:00 test wattage throughout, but ideally, your goal retest wattage. With the 2:00 rest period included between each set, this should make overall RPE closer to 8-8.5/10.
Score: Average Watts
Stimulus: Threshold / 20:00 FTP Test Primer
RPE: 8/10
Primary Objective: Increase Average Watts / Set
Secondary Objective: Record Average Watts across all sets that matches or is slightly above goal 20:00 FTP Wattage
Starting @ 7/10 RPE and increasing to a strong 9/10 RPE on the final 2:00 segment
Track Average Watts / Segment here with the goal of increasing watts across all intervals
Level 3,2,1: As Prescribed
For Quality:
4 Sets
6 / side Quadruped T-Spine Rotation w/ Reach
:45 / side Half-Kneeling Hip Flexor + Overhead Reach
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
Quadruped Rotation w/ Reach
• Rotate slowly
• Exhale into range
• Eyes follow hand
Half Kneeling Hip w/ Reach
• Light posterior pelvic tilt
• Ribs down
• Controlled breathing
Childs Pose
• Walk hands side to side
• Breathe into lats
• Relax neck
Video Support:
Quadruped T-Spine Reach
Half Kneeling Hip Flexor w/ Reach
Childs Pose w/ Side Bend
20 Seated 90-90 Rotations
20 Banded Pull Aparts from Squat
10/10 Clamshell Plus
-then-
For Quality:
8:00 AMRAP
:12 Handstand
12 Banded Side Steps
8 Banded Air Squats
8 Russian Kettlebell Swings, Moderate
Artemis Week 11/13
For Load:
7 Sets @ 75-90%
1 Clean Pull
1 Hang Squat Clean
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 11/13
For Load:
5 @ 60%
5 @ 70%
3 @ 75%
3 @ 80%
1 x As Many Reps As Possible @ 90%
*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: 3+ Reps (10 Rep Cap)
Score: Reps
*Weight in notes
For Quality:
15:00 Handstand Practice
-Handstand Obstacle
-L-Sit to Handstand
-Ring Handstand Progressions
Today we have a pure skill development session. Pick one or two movements from the above list, and work through the progressions you will find in the videos below. For the handstand obstacle, if you have access to a ramp & stair setup, fantastic. Otherwise, stacking up a 'plate pyramid' can be a great way to work on the stair (more challenging) element of it.
For Reps:
13:00 AMRAP
12/9 Calorie Echo Bike
9 Thruster
12 Bar Facing Burpees
9 Deadlift
Barbell: 155/105lbs (70/48kg)
Goal: 4-5.5 Rounds
Score: Rounds & Reps
RPE: 9.5/10
Primary Objective: Bar Facing Burpee Pacing
Secondary Objective: Smart Start, Strong Finish
This workout is about raw output and capacity, with one possible hold up in the heavier thrusters. While the set is intended to be manageable, it will absolutely provide the biggest muscular challenge in today's workout. Outside of that, every other movement is pure fitness and output. The deadlifts are lighter and will be quick, but getting hands right on the bar and trusting yourself coming off the burpees will be a challenge.
Level 3: As Prescribed
Level 2: Barbell: 135/95lbs (61/43kg)
Level 1: Barbell: 115/75lbs (52/35kg)
For Quality:
3 Sets
10 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 Minute Run
Steady Zone 2 Pace / 4-5 RPE
Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 6/10
Primary Objective: Keeping the heart rate low and pace easy today
Secondary Objective: Even pacing across the entire 40 minutes
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
Video Support:
Side Lying Windmill
Bear Sit Hip IR
Dead Bug w/ Reach
Prone Y Raise
10/10 Elbow to Instep w/ Twist
10/10 Kettlebell Windmill
20 Banded Press (Snatch Grip)
-then-
For Quality:
3 Rounds
12 Overhead Walking Plate Lunges, Moderate
8 Box Jumps, Easy Height
12 Bentover Rows w/ Plate
48 Single Unders
Video Support:
Kettlebell Windmill
Press w/ Band
Artemis Week 11/13
For Load:
5 Sets @ ~60%
8 Overhead Walking Lunge Steps
% is Based on 1RM Overhead Squat
The goal is an RPE 8-9 load across. Perform these walking across the floor.
Record Working Weights
Artemis Week 11/13
For Load:
5 @ 77.5%
3 @ 85.5%
1+ @ 92.5%
% 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. This is the same 1+ percentage as 4 weeks ago, try to beat that effort if we can here.
Record Working Weights
*Reps on last set in notes-
Artemis Week 11/13
For Quality:
10:00 EMOM
Minute 1 - 8 Strict Pull-Ups
Minute 2 - 8 Strict Handstand Push Ups
Do not add load today. For an added challenge to make these an RPE 8-9 effort, add tempo (2 second negative each rep). Perform pike deficit HSPU as needed.
For Time:
3 Sets
96 Double Unders
8 Bar Muscle Ups
8 Dumbbell Bench Press
2 Rope Climbs
48 Double Unders
6 Bar Muscle Ups
6 Dumbbell Bench Press
2 Rope Climbs
-rest 2:00 b/t sets-
Dumbbells: 70/50lbs (32.5/22.5kg)
Goal: 4:00-6:00 Sets
Score: Total Working Time
RPE: 7-8/10
Primary Objective: Unbroken Workout
Secondary Objective: Upper Body Management
Today is an upper body, muscular battle. The workout is designed to be done unbroken, pushing transitions when able, and pulling back as needed in order to sustain your output. Don't be afraid to have your first round as your fastest round today, as these will be aerobically relatively comfortable.
Level 3: As Prescribed
Level 2:
3 Sets
72 Double Unders
6 Bar Muscle Ups
6 Dumbbell Bench Press
2 Rope Climbs
48 Double Unders
4 Bar Muscle Ups
4 Dumbbell Bench Press
1 Rope Climbs
-rest 2:00 b/t sets-
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
3 Sets
48 Double Unders
10 Chest to Bar Pull-Ups
8 Dumbbell Bench Press
1 Rope Climbs
24 Double Unders
8 Chest to Bar Pull-Ups
6 Dumbbell Bench Press
1 Rope Climbs
-rest 2:00 b/t sets-
Video Support:
Rope Climb Descents
Double Unders
Bar Muscle Up - Tips
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 Time
8 Sets
1:30 AMRAP
20/15 Calorie Row
Max Shuttle Runs in Remaining Time
-Rest 1:00 b/t sets -
Shuttle Run = 25ft/7.5m Down & Back
Goal: Complete 4-6 Shuttle Runs / Set
Score: Total Shuttle Runs
RPE: 8.5/10
Primary Objective: Complete the Row in under 1:00 each set
Secondary Objective: Consistent paces across
Level 3: As prescribed
Level 2: 18/14 Calories
Level 1: 15/12 Calories
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
Video Support:
Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose
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 Reps:
30:00 AMRAP
2000m Bike Erg
15 GHD Hip Extensions
50ft/15m Reverse Sled Drag, Moderate
5 GHD Back Extensions (Slow)
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 5-6/10
Primary Objective: Consistent Bike Erg Paces
Secondary Objective: Maintain RPE Guidance
Today the goal is to pace out the bike consistently from start to finish, maintaining a good steady RPE 6-7 effort. From there, we will move through some very light and manageable touches on some midline positional focused movements. Keep the sled unbroken and maintain quality movement on the GHD variations here.
If you don't have a sled to drag, perform 30 seconds of banded monster walks.
Level 3, 2,1: As Prescribed
Video Support:
Banded Monster Walk
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 Warmup
5:00 Foam Roll Upper Back, Traps, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 - 10/10 Banded Face Pulls
Minute 2 - :25/:25 Banded Lat Stretch (Overhead)
Minute 3 - 10 Slow Scap Push Ups
Minute 4 - 10 Slow PVC Front Scale Circles (5 forward / 5 backward)
B) Gymnastics
For Quality:
4 Sets
40 seconds Hollow Hold + 40 seconds Hollow Rock
10 Kip Swings (Quality Positions)
6/6 Freestanding Handstand Shoulder Taps
8 Feet Elevated Ring Rows (Tempo 2s Up / 2s Down)
30 Second Freestanding Handstand Hold
Kip Swings - Focus on strong hollow and arch positions. Control the rhythm and avoid excessive hip drive.
Handstand Shoulder Taps - Prioritize line, shoulder stability, and minimal shifting side to side.
Ring Rows - Full range of motion with controlled tempo. Keep the body rigid and engaged.
The primary focus of this session is building stability, body control, and positional strength. Emphasize coordination, balance, and efficiency while maintaining technical precision.
Level 3: As Prescribed
Level 2:
4 Sets
30 seconds Hollow Hold + 30 seconds Hollow Rock
8 Kip Swings
4/4 Handstand Shoulder Taps (Wall Facing)
8 Ring Rows (Controlled Tempo)
30 Second Nose to Wall Handstand Hold
Level 1:
3 Sets
20 seconds Hollow Hold + 20 seconds Hollow Rock
8 Active Bar Hang in Hollow
3 Wall Walks (Controlled)
8 Ring Rows (Light)
20 Second Nose to Wall Handstand Hold
Video Support:
Foam Roll Upper Back
Foam Roll Lats
Banded Face Pull
Banded Lat Stretch
Scap Push Ups
Shoulder Circles
Hollow Hold
Hollow Rock
Kip Swing
Handstand Shoulder Taps
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
3-5 Minute Easy Bike
1:00 Kettlebell Ankle Stretch with Band, each side
1:00 Banded Front Rack Stretch, each side
1:00 Banded Shoulder Distraction, each side
10 Wrist Rocks
10 Cat Cows
10 Kneeling Thoracic Rotation, each side
10 Bird Dogs, each side
10 Bootstrap Squats
10 Block and Twist
2 x
20 Lateral Band Steps
10 Band Pull Aparts
10 Band Pass Throughs
10 Band Press
With Empty Barbell:
10 Barbell Front Rack Stretch (bar on back)
10 Kang Squat
5 Muscle Clean
5 Front Squat
5 Strict Press
5 Thrusters
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.
"Open 26.3"
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Score: Cap + :01 for each rep NOT completed.
For the full strategy guide, click here:
Strategy Guide
For the movement pointers video with Coach Tim, click here:
Movement Efficiency 26.3
Primary Objective: Control Your Pace Early
Secondary Objective: Jump Into the Hurt Locker When It Matters
Level 3 - It is absolutely imperative that we maintain control of this workout through the first two rounds. We will be cycling the barbell from the get go, because trying to control the lighter bar bouncing around between singles is far too much. It is critical, however, that we maintain a smooth cadence that allows you to breathe through these reps and not get pulled into the race too early. Maintain a level cadence on the burpees focusing on a consistent flop down, step up, and controlled “step jump” over the bar (note the burpee standard is quite loose here, both feet must just be airborn). As we get into the 2nd set of 2 rounds, look to break both the cleans and the thrusters once each, possibly more if the barbell isn’t a strength of yours. Stay diligent on your transitions and breaks, as the time cap is tight and every rep will count. When we get to the final 2 rounds, most athletes should be looking at singles on the cleans and trying to hang on to 2 sets for the heaviest thrusters. Going touch and go on the barbell when the clock gets tight is encouraged to try and finish this one strong.
Level 2 - Much of the stimulus and approach here stays the same, but the loading will become more of a factor earlier here. Breaking both the cleans and thrusters from the start is highly encouraged to try to manage heart rate. Burpee pacing becomes key here since we will be adding more breaks on the bar, and similar to the level 3 approach, keeping technique and movement patterns consistent from the get go will be huge to make the burpees feel as methodical as possible. For the 2nd and 3rd weights, we would encourage all singles on the cleans, and trying to stick to 1 break on the thrusters as much as possible.
Level 1 - This workout will have a much higher upper body muscular demand for level 1 athletes, mainly through pressing and front rack positions. Take a more reserved pacing approach to the burpees than you think is necessary, so that we can maintain composure on the bar for both movements here. The approach will be very similar to level 2 for the cleans throughout (1 break on the lightest bar, singles on the 2nd and 3rd bars) but it’s very likely we will be doing the heavier thrusters in 3 sets in an attempt to not let transition and rest time get too long here.
Primer:
12/10 Calorie Echo Bike @ RPE 8
6 Burpees Over Bar
6 Power Cleans @ Weight 1
6 Burpees Over Bar
6 Thrusters @ Weight 1
-Rest 2 minutes-
8/6 Calorie Echo Bike @ RPE 9
4 Burpees Over Bar
4 Power Cleans @ Weight 2
4 Burpees Over Bar
4 Thrusters @ Weight 2
*Focus on dialing in burpee cadence (for ex: step-up).
*Use intended clean strategy (touch and go vs quick singles)
Artemis Week 11/13
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 11/13
For Load:
9 Sets @ 80-95%
2 Snatch Pulls, Touch & Go
-rest :15-
1 Squat Snatch
-rest 2:00-
% is Based on 1RM Squat Snatch
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 11/13
For Load:
5 Sets @ 80-90%
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 8.5-9 set for the day here, ideally matching last week with a tightened percentage window to increase the density of heavier sets here.
Record Each Working Weight
For Quality:
3 Sets
6/6 Kettlebell Front Rack 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 A :02 Tempo On The Way Down AND Up
For Calories:
4 Sets
3:00 AMRAP
18/13 Calorie Echo
15/11 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:00 b/t sets
Goals:
Level 3: 20/15+ Calories
Level 2,1: 16/12+ Calories
Score: Echo Bike Calories (Max Windows)
Stimulus: Lactate Clearance / Anaerobic Power
RPE: 9.5/10
Primary Objective: Complete the buy in cals by 1:45 on the clock to allow for at least a 1:15 on the final bike
Secondary Objective: Consistent Calories across all intervals
This is meant to target V02 Max output and a strong controlled sprint with 3:00 on and 3:00 off. Hunker down, saddle up and put your game face on - this should be an incredibly challenging day.
Level 3: As Prescribed
Level 2:
4 Sets
3:00 AMRAP
16/12 Calorie Echo
13/10 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:00 b/t sets
Level 1:
4 Sets
3:00 AMRAP
15/11 Calorie Echo
12/9 Calorie Ski Erg
- Max Calorie Echo Bike
Rest 3:00 b/t sets
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 PVC Front Rack Stretch
10/10 Hip Airplanes
10/10 Kettlebell Upside Down Press, Light & Smooth
-then-
For Quality:
4 Rounds
10 Calorie Echo Bike, Building
8 Pike Push Ups (Feet on Ground)
6 Kang Squats, Empty Bar
Artemis Week 11/13
For Completion:
15:00 EMOM
Minute 1 - 12/9 Calorie Echo Bike @ RPE 8.5
Minute 2 - 30ft/9m Handstand Walk
Minute 3 - 6 Push Jerks @ 60-65%
% is Based on 1RM Clean & Jerk
Goal: Sub :30 Every Set
Score: Load Used
RPE: 8/10
Each minute today should be pushed at a hard but sustainable clip. The push jerks should be unbroken today.
Level 3,2: As Prescribed
Level 1:
15:00 EMOM
Minute 1 - 12/9 Calorie Echo Bike @ RPE 7
Minute 2 - :15 Shoulder Taps from Handstand
Minute 3 - 6 Push Jerks @ 60-65%
Video Support:
Barbell Cycling w/ Tim - Singles
For Load:
4 x 13 @ 53%
-rest 1:00 b/t sets-
% is Based on 1RM Deadlift
The goal is to cycle fast, with clean lockout, and great positions today. These should be an RPE 8 effort across, if you have been feeling good here go slightly over percentage for all working sets.
Record Working Weight
For Time:
5 Sets
100ft/30m Bearhug Sandbag Carry
2 Legless Rope Climbs
-rest 1:1 b/t sets-
Sandbag: 200/150lbs (90/70kg)
Goal: Sub 1:15-2:00 Sets
Score: Time, Including Rest
RPE: 8/10
Today is all about managing upper body pulling fatigue. Race the sandbag holds at competition pace, and then look to attack the rope climbs aggressively out of the gate - within reason. First set should be the fastest one here today, but we want to see a controlled fade after that.
Level 3: As Prescribed
Level 2: Sandbag: 150/100lbs (70/45kg)
7 Sets
50ft/15m Bearhug Sandbag Carry
1 Legless Rope Climbs
-rest 1:1 b/t sets-
Level 1:
8 Sets
25ft/7.5m Bearhug Sandbag Carry
1 Rope Climb
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Time (15:00 Cap)
3 Rounds
10 Handstand Push-Ups
10 Overhead Squats
-directly into-
2 Rounds
12 Strict Handstand Push-Ups
12 Front Squats
-directly into-
1 Round
14 Chest-to-Wall Handstand Push-Ups
14 Back Squats
Overhead Squats: 135/95lbs (61/43kg)
Front Squats: 225/155lbs (100/70kg)
Back Squats: 315/215lbs (145/102.5kg)
Goal: 7:00-13:00
Score: Time
RPE: 8/10
Primary Objective: Achieve the best possible time
Secondary Objective: Execute Your Game Plan
This workout blends high volume pressing gymnastics with ascending, strength biased barbell work. The stimulus is not about heart rate spikes, it’s about operating right on the edge of your capacity without tipping over it. You need to identify what fatigues you most (pressing, squatting) and manage that variable intelligently. Stay just below your true max on sets of handstand push-ups and squats so that you can take a short, controlled breath and return to work before the wheels fall off. If you push past the point of control and are forced into long, unplanned rest, you’ve missed the mark.
This is a workout about precision under fatigue. Short, disciplined sets early will outperform emotional big sets that cost you later. Move with intent, keep your transitions tight, and think in terms of repeatable efforts.
Important Flow Notes:
1) All of these squats from the rack
2) You MAY have someone help change your weights
3) Use the line standard from the Open for the handstand push ups today.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
10 Handstand Push-Ups
10 Overhead Squats
-directly into-
2 Rounds
10 Strict Handstand Push-Ups
10 Front Squats
-directly into-
1 Round
10 Chest-to-Wall Handstand Push-Ups
10 Back Squats
Overhead Squats: 115/75lbs (52/35kg)
Front Squats: 185/125lbs (85/56kg)
Back Squats: 275/185lbs (125/85kg)
Level 1:
For Time:
3 Rounds
10 Push Ups
10 Overhead Squats
-directly into-
2 Rounds
10 Handstand Push-Ups
10 Front Squats
-directly into-
1 Round
10 Strict Handstand Push-Ups
10 Back Squats
*May add an ab mat for the strict HSPU or perform pike reps as needed.
Overhead Squats: 95/65lbs (43/30kg)
Front Squats: 155/105lbs (70/48kg)
Back Squats: 225/155lbs (100/70kg)
Video Support:
Kipping HSPU
For Quality:
3 Sets
10 Seated Dumbbell Arnold Press, Moderate
10 Barbell Seal Row, Moderate
4 Sets
:20-:30 Rope Or Towel Grip Hang
*Aim To Decrease Rest Between Hangs This Week
Warm-Up:
10:00 @ Easy Zone 2 Pace (Conversational)
Main Set:
3 Sets
4:00 Run
Rest :45
3:00 Run
Rest :45
2:00 Run
Rest 1:30 (Walking)
Cool Down
5:00 @ Easy Zone 2 Pace (Conversational)
Paces: Holding Goal 30:00 Test Pace
Score: Total Meters
RPE: 8/10
Stimulus: Lactate Threshold Developement
Primary Objective: Holding goal pace across at a consistent strong clip while maintaining an RPE of around 8/10
Secondary Objective: Have the last set still be the fastest overall average split pace.
Level 3,2,1: As Prescribed
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
Video Support:
Jefferson Curl
Ankle Dorsiflexion Rocker
90-90 HIp Switch w/ Fold
For Time (20:00 Cap)
3 Rounds
P1 - 10 Handstand Push-Ups
P2 - 10 Overhead Squats
-directly into-
2 Rounds
P1 -12 Strict Handstand Push-Ups
P2 - 12 Front Squats
-directly into-
1 Round
P1 - 14 Chest-to-Wall Handstand Push-Ups
P2 - 14 Back Squats
Overhead Squats: 135/95lbs (61/43kg)
Front Squats: 225/155lbs (100/70kg)
Back Squats: 315/215lbs (145/102.5kg)
Flow: At the start of the workout, athlete 1 will advance to the wall and athlete 2 will advance to the barbell. Once both have completed their reps, they will switch stations with athlete 2 going to the wall and athlete 1 to the barbell. This marks 1 completed round. Continue on this fashion for 3 total rounds before advancing to the same flow for 2 rounds with the strict handstand push ups and the front squats, etc. Note the only rest programmed during this workout is if you finish your station before your partner. You must wait for your partner to finish their work before you can switch stations.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
P1 - 10 Handstand Push-Ups
P2 - 10 Overhead Squats
-directly into-
2 Rounds
P1 - 10 Strict Handstand Push-Ups
P2 - 10 Front Squats
-directly into-
1 Round
P1 - 10 Chest-to-Wall Handstand Push-Ups
P2 - 10 Back Squats
Overhead Squats: 115/75lbs (52/35kg)
Front Squats: 185/125lbs (85/56kg)
Back Squats: 275/185lbs (125/85kg)
Level 1:
For Time:
3 Rounds
P1 - 10 Push Ups
P2 - 10 Overhead Squats
-directly into-
2 Rounds
P1 - 10 Handstand Push-Ups
P2 - 10 Front Squats
-directly into-
1 Round
P1 - 10 Strict Handstand Push-Ups
P2 - 10 Back Squats
*May add an ab mat for the strict HSPU or perform pike reps as needed.
Overhead Squats: 95/65lbs (43/30kg)
Front Squats: 155/105lbs (70/48kg)
Back Squats: 225/155lbs (100/70kg)
Video Support:
Kipping HSPU
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