:45/:45 Single Leg Calf Stretch
:45/:45 Twisted Cross Stretch
20 Banded Pull Aparts
-then-
For Quality:
4 Rounds
12 Calorie Bike
:12 Dead Hang + 9 Kip Swings
4 Power Snatch + 4 Snatch Grip Press, Building
1 Wall Walk + :05 Hold @ Top
Perform the snatch grip press from behind the neck.
Video Support:
Banded Pull Aparts
Twisted Cross Stretch
Artemis Week 12/13
For Load:
15:00 EMOM
Minute 1- 8 Shuttle Runs (25ft/7.5m Down & Back = 1)
Minute 2 - 12 Chest to Bar Pull-ups
Minute 3 - 6 Power Snatch @ 60-65%
Sets 1/3/5 - Touch & Go
Sets 2/4 - Quick Singles
% is Based on 1RM Snatch
Score: Load Used
RPE: 8/10
The shuttle runs should require a solid, but manageable, push each minute to finish with only 5-10 seconds of rest. The chest to bars are a moderate dose we will knock out unbroken, but jump up as close to the start of the minute as possible here. The rest, especially after the pull-ups each set, should allow us to maintain a quality focused effort here today.
Level 3: As Prescribed
Level 2:
15:00 EMOM
Minute 1- 7 Shuttle Runs (25ft/7.5m Down & Back = 1)
Minute 2 - 10 Chest to Bar Pull-ups
Minute 3 - 6 Power Snatch @ 60-65%
Level 1:
15:00 EMOM
Minute 1- 6 Shuttle Runs (25ft/7.5m Down & Back = 1)
Minute 2 - 10 Pull-ups
Minute 3 - 6 Power Snatch @ 55-65%
Video Support:
Barbell Cycling w/ Tim - Singles
Barbell Cycling Tips with Tim
Artemis Week 12/13
Push Press
For Load:
Establish a 1 Rep Max
Record Heavy for the Day
Below you will find warmup and build guidance:
Broad Warmup:
Spend 10-15 minutes building some volume in with an empty bar before jumping to 35-45-55-65% (as an example) for 6-8, 5-7, 4-6, 3-4 reps, respectively.
Build Warmup:
Once we get into the 70%+ range our main goal is managing adrenaline and CNS fatigue.
Not overdoing reps in the 70-90% build range is key here.
You should largely be working in 1-2 rep sets, focusing on crisp, explosive lifts and making jumps you are comfortable with.
*As an example, sets of 2 at 75 and ~83%, and then single repititions at 88-93-98-100%+
Mindset:
It's important to keep in mind that progress is progress - period.
Even a small PR/PB of 1 pound is still a better executed training day, trending us in the right direction.
We cannot expect and plan for ~5%+ increases on lifts within a training block every time.
It is key to keep this in mind when planning your jumps for the day.
Plan for that small PR first, and then we can make the bigger, more aggressive jumps from there if we have it.
For Time:
3 Sets
40 GHD Sit Ups
-rest 1:1 b/t sets-
Score: Time, Including Rest
RPE: 8.5/10 (Muscular)
The goal today is to maintain unbroken sets each time, and moderate pace to allow for consistent movement throughout. This should help give us a good gauge of how we can tackle higher volume GHD in workouts (obviously pending fatigue, but at least a good data point) on top of being good dense, volume tolerance work.
Level 3: As Prescribed
Level 2:
3 Sets
30 GHD Sit Ups
Level 1:
5 Sets
15 GHD Sit Ups
For Time
60/45 Calorie Echo Bike
40 Alt. Dumbbell Snatch
150ft/45m Handstand Walk
-rest 3:00-
50/38 Calorie Echo Bike
30 Alt. Dumbbell Snatch
120ft/36m Handstand Walk
-rest 2:00-
40/30 Calorie Echo Bike
20 Alt. Dumbbell Snatch
90ft/27m Handstand Walk
Dumbbell: 70/50lbs (32.5/22.5kg)
Handstand Walk: Use 30ft/9m Lengths
Goal: 6:30-8:30 / 5:30-7:30 / 4:00-6:00
Score: Time, Including Rest
RPE: 8/10
Primary Objective: Consistent Echo Bike Paces (10:00 Test Pace)
Secondary Objective: Attack the Handstand Walks
Today is primarily about aggressively consistent pacing through the echo bike and dumbbell, that allows you to get into the handstand walks each set ready to execute but breathing heavy. Push the bike pace to a point that allows you to get through the early sets of dumbbell snatches with 1 break, and push the final set unbroken. The rest should be enough today, at about 2.5:1, to sustain consistent efforts and negative splits across sets as workload decreases.
Use 30ft/9m lengths for the handstand walks today.
Level 3: As Prescribed
Level 2:
For Time:
50/38 Calorie Echo Bike
40 Alt. Dumbbell Snatch
120ft/36m Handstand Walk
-rest 3:00-
40/30 Calorie Echo Bike
30 Alt. Dumbbell Snatch
90ft/27m Handstand Walk
-rest 2:00-
30/22 Calorie Echo Bike
20 Alt. Dumbbell Snatch
60ft/18m Handstand Walk
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
For Time:
50/38 Calorie Echo Bike
40 Alt. Dumbbell Snatch
50ft/15m Handstand Walk
-rest 3:00-
40/30 Calorie Echo Bike
30 Alt. Dumbbell Snatch
50ft/15m Handstand Walk
-rest 2:00-
30/22 Calorie Echo Bike
20 Alt. Dumbbell Snatch
50ft/15m Handstand Walk
***You may also sub 6 wall walks for the handstand walk to end each set!
Video Support:
Handstand Walks
For Quality:
3 Sets
16 Alternating Deadbug w/ Plate Pull Over, Light
:40/:40 Side Plank
Video Support:
Deadbug w/ Plate Pull Over
Side Plank
!BENCHMARK!
Bike Erg
20:00 Max Wattage Test
Goals:
Level 3: 305/210+ Average Watts
Level 2: 280/200+ Average Watts
Level 1: 255/190+ Average Watts
Score: Average Wattage
*Comparing results to January 5, 2026.
Stimulus: Supra-Threshold / Lactate Threshold Benchmark
RPE: 10/10 Test
Establish a true 20-minute lactate-threshold power benchmark that will serve as the anchor metric for future BikeErg progressions and pacing prescriptions. This effort quantifies your sustainable power output at high aerobic strain and provides insight into fatigue resistance, aerobic efficiency, and muscular endurance (specifically leg sustainable power)
Primary Objective: Max overall average wattage achieved over the full 20-minute test.
Secondary Objective: Maintain consistent wattage throughout the effort with a deliberate build in the final 4–5 minutes as you push beyond threshold and empty the tank.
To Achieve your True FTP Wattage, Multiply the Average Watts by 95% (.95). I.e If your score was 200 Watts, You're FTP is 190 Watts to utilize for future progressions
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
:45/:45 Pigeon Pose
12/12 Bird Dogs from Crawling
12/12 Banded Archer from Squat
-then-
For Quality:
9:00 EMOM
Minute 1 - 30 Plate Hops
Minute 2 - 10/10 Banded Side Steps
Minute 3 - 1 Barbell Complex, Building
*3 Muscle Clean + 3 Clean Pull Unders
Artemis Week 12/13
For Load:
Every 2:30 x 8 Sets @ 80%+
1 Clean Pull
1 Squat Clean
% is Based on 1RM Clean
Build to a heavy complex for the day, RPE 9.5 is the goal - heaviest you can go without failing. You do not need to touch and go the pull into the clean, but the hands must remain on the bar.
Record Each Working Weight
Artemis Week 12/13
For Load:
Establish a 1 Rep Max
Record Heavy for the Day
Below you will find warmup and build guidance:
Broad Warmup:
Spend 10-15 minutes building some volume in with an empty bar before jumping to 35-45-55-65% (as an example) for 6-8, 5-7, 4-6, 3-4 reps, respectively.
Build Warmup:
Once we get into the 70%+ range our main goal is managing adrenaline and CNS fatigue.
Not overdoing reps in the 70-90% build range is key here.
You should largely be working in 1-2 rep sets, focusing on crisp, explosive lifts and making jumps you are comfortable with.
*As an example, sets of 2 at 75 and ~83%, and then single repititions at 88-93-98-100%+
Mindset:
It's important to keep in mind that progress is progress - period.
Even a small PR/PB of 1 pound is still a better executed training day, trending us in the right direction.
We cannot expect and plan for ~5%+ increases on lifts within a training block every time.
It is key to keep this in mind when planning your jumps for the day.
Plan for that small PR first, and then we can make the bigger, more aggressive jumps from there if we have it.
Hercules Test Week
For Time:
15/10 Legless Rope Climbs
*10:00 Time Cap
Score: Time (Or Reps, 10:00 + 1 second Per Rep Left)
*Compare results to December 15, 2025.
RPE: 7/10
If you get time capped today, that's completely fine. This is a great skill check if you have this movement, even if your capacity is limited with it. This will be a pure battery test, and the muscular fatigue will bring you to a screeching hault if you attack this too aggressively. No failed reps is our first and foremost goal here.
Level 3: As Prescribed
Level 2: As Prescribed. Knowing we might not finish, this is still a great benchmark to have for our raw capacity here.
Level 1: 5:00 AMRAP of Legged Rope Climbs
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Time:
6 Sets
15 Box Jumps (Step Down)
12 Dual Dumbbell Clean & Jerks
50ft/15m Dual Dumbbell 1&1 Walking Lunges
-rest 1:00 b/t sets-
Box: 30/24in
Dumbbells: 2x50/35lbs (22.5/15kg)
1&1 Lunges: One Dumbbell Overhead, One Dumbbell Front Rack
Goal: 2:00-3:00 Sets
Score: Time, Including Rest
RPE: 8.5/10
Primary Objective: Unbroken Clean & Jerks
Secondary Objective: Consistent Splits from Set to Set
The emphasis here is on going unbroken on the dumbbell clean & jerks, moderating box jump pace as needed before hand in order to do this. Look to perform 11 clean & jerks unbroken, and then take a quick transition before finishing the last rep and going into the lunges. If you are feeling good and confident you can sustain the lunges unbroken throughout, then push for it on set 1. Otherwise, the goal is consistency here so add a quick break at the halfway mark if needed. The rest is intended to not be long enough to fully recover today, so intelligent pacing within the interval will be important here.
You may take the dumbbells between the legs OR outside the legs today, and only have to touch one head of EACH dumbbell on the floor. There is no requirement as to when/where you must switch rack positions, but for the sake of intelligent training perform the lunges evenly across arms.
Level 3: As Prescribed
Level 2:
6 Sets
12 Box Jumps (Step Down)
10 Dual Dumbbell Clean & Jerks
50ft/15m Dual Dumbbell 1&1 Walking Lunges
-rest 1:00 b/t sets-
Level 1: Dumbbells: 35/20lbs (15/10kg) / Box: 24/20in
6 Sets
15 Box Jumps (Step Down)
12 Dual Dumbbell Clean & Jerks
50ft/15m Dual Dumbbell 1&1 Walking Lunges
-rest 1:00 b/t sets-
For Quality:
3 Sets
8/8 Dumbbell Patrick Step Up, Light
15/15 Banded Lateral Walks, Moderate Tension
Video Support:
Patrick Step Up
Banded Lateral Walks
For Reps:
3 Sets
8:00 AMRAP
600m Run
30/22 Calorie Echo Bike
Max Calorie Ski Remaining Time
-rest 2:00 walking b/t sets-
Goal:
Level 3 - 18/13 Cal / Min Pace
Level 2 - 16/12 Cal / Min Pace
Level 1 - 14/11 Cal / Min Pace
Score: Total Ski Calories
RPE: 6-7/10
The goal today is to keep the run and echo bike to a steady RPE 6-7 pace and then push a slightly higher RPE on the ski, around an 8/10. Walk the rest intervals to promote active recovery.
Level 3,2: As Prescribed
Level 1:
3 Sets
8:00 AMRAP
500m Run
24/18 Calorie Echo Bike
Max Calorie Ski Remaining Time
-rest 2:00 walking b/t sets-
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
:45/:45 Half Kneeling Banded Lat Stretch
10/10 Hip Airplanes
10/10 Kettlebell Windmill Press
-then-
For Quality:
9:00 AMRAP
10 Ring Rows
10 Barbell Good Mornings
10 Banded Overhead Squat
Artemis Week 12/13
For Load:
Establish a 1 Rep Max
Record Heavy for the Day
Below you will find warmup and build guidance:
Broad Warmup:
Spend 10-15 minutes building some volume in with an empty bar before jumping to 35-45-55-65% (as an example) for 6-8, 5-7, 4-6, 3-4 reps, respectively.
Build Warmup:
Once we get into the 70%+ range our main goal is managing adrenaline and CNS fatigue.
Not overdoing reps in the 70-90% build range is key here.
You should largely be working in 1-2 rep sets, focusing on crisp, explosive lifts and making jumps you are comfortable with.
*As an example, sets of 2 at 75 and ~83%, and then single repititions at 88-93-98-100%+
Mindset:
It's important to keep in mind that progress is progress - period.
Even a small PR/PB of 1 pound is still a better executed training day, trending us in the right direction.
We cannot expect and plan for ~5%+ increases on lifts within a training block every time.
It is key to keep this in mind when planning your jumps for the day.
Plan for that small PR first, and then we can make the bigger, more aggressive jumps from there if we have it.
Artemis Week 12/13
For Load:
4 Supersets
3 Reps @ 82-85%
-rest :10-
15 Russian Kettlebell Swings
-rest 3:00-4:00 b/t sets-
% is Based on 1RM Deadlift
Kettlebell: 32/24kg
The goal here is to build hinging endurance and power within a heavier session here.
Record Working Weight
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
For Time:
50 Strict Handstand Push Ups
There is an 5:00 time cap.
Score: Time (5:00 + 1 Second Per Rep for Time Cap)
*Compare results to December 16, 2025.
RPE: 7/10
This baseline pressing test will give us a good gauge of where we are for a big dose of a key gymnastics movement. Break these up however you need to in order to maximize your overall time. Take any strategic elements you learned from your last test and try to apply them here to better manage fatigue on the back half of this test.
Level 3 & 2: As Prescribed
Level 1: 30 Kipping Handstand Push-Ups for Time
*The 5:00 cap applies to Level 1 as well.
Video Support:
Kipping HSPU
For Reps:
6:00 AMRAP
36 Bar Facing Burpees
36 Toes to Bar
Max Rep Wallball Rem. Time
5:00 AMRAP
28 Bar Facing Burpees
28 Toes to Bar
Max Rep Wallball Rem. Time
4:00 AMRAP
20 Bar Facing Burpees
20 Toes to Bar
Max Rep Wallball Rem. Time
*No rest b/t rounds. This is a 15:00 clock.
Wallball: 20/14lbs (9/6kg) to 10/9ft
Goal: 120-160 Wallballs
Score: Total Wallball Shots
RPE: 9/10
Primary Objective: Threshold Burpee Efforts
Secondary Objective: Toes to Bar in 3-4 Sets Throughout
Today we want to try to walk the line with our burpee pace, and test the your ability to breathe and recover aerobically through a large set of toes to bar. Keep the toes to bar transitions consistent, this will be much more important than sticking explicitly to a game plan for them. Take the wallballs by feel, but most importantly, use the last 30 seconds of each interval wisely so that we can sustain intensity on the burpee and toes to bar buy in on the following round.
The goal would be to have between 1:30-2:00 to wallball each AMRAP, with slighty more time (even above that) on the first amrap.
Level 3: As Prescribed
Level 2:
For Reps:
6:00 AMRAP
28 Bar Facing Burpees
28 Toes to Bar
Max Rep Wallball Rem. Time
5:00 AMRAP
22 Bar Facing Burpees
22 Toes to Bar
Max Rep Wallball Rem. Time
4:00 AMRAP
16 Bar Facing Burpees
16 Toes to Bar
Max Rep Wallball Rem. Time
Level 1: Wallball: 14/10lbs (6k/4kg) to 10/9ft
For Reps:
6:00 AMRAP
28 Bar Facing Burpees
24 Toes to Bar
Max Rep Wallball Rem. Time
5:00 AMRAP
22 Bar Facing Burpees
18 Toes to Bar
Max Rep Wallball Rem. Time
4:00 AMRAP
16 Bar Facing Burpees
12 Toes to Bar
Max Rep Wallball Rem. Time
Video Support:
Bar Facing Burpees w/ Tim
For Quality:
4 Sets
5 Strict Weighted Pull Ups, Moderate
5-7 Rower Hamstring Curl w/ Controlled Eccentric
3 Sets
10 Banded Face Pulls, Light/Moderate Tension
Video Support:
Rower Hamstring CurlBanded Face Pulls
!BENCHMARK!
For Time
3:00 AMRAP
40/30 Calorie Row
- Max Shuttle Run
-Rest 1:00 b/t sets -
*Continue until 40 Shuttle Runs are complete.
Shuttle Run = 25ft (7.5m) Down & Back = 1
Goal: Complete in 5 sets / 18:00-19:00 minutes
*Comparing results to January 7, 2026.
Score: Time, Including Rest
RPE: 9/10
Cap: 23:00 Minutes
Primary Objective: Complete the Row in under 2:00 minutes
Secondary Objective: Complete 8+ Shuttle Runs in Remaining Time
Level 3: As prescribed
Level 2: Continue Until 35 Shuttle Runs
Level 1: 30/24 Calorie Row, Continue until 35 Shuttle Runs
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
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:
40:00 AMRAP
Max Distance Bike Erg @ RPE 4-5
*Every 10:00, including 0:00, Perform:
300m Run
:30 Bearhug Sandbag Hold
400m Ski
:30 Supine Chinese Plank
Sandbag: 150/100lbs (70/45kg)
Goal: ~5:00 to Bike / Set
Score: Total Bike Meters
RPE: 5-6/10
Primary Objective: Consistent Bike Erg Paces
Secondary Objective: Maintain RPE Guidance
Today we have a hip and midline stability focused recovery session, with about half of each interval spent on the bike versus the mixed modal and positional 'buy in'. Run and ski at RPE 6-7 paces so that we elevate the heart rate a bit more and carry that into the positional work, but then bike at a very controlled, nasal breathing pace for the remainder.
If you don't have a sandbag, perform a dual kettlebell front rack hold with the elbows low and weight truly front loaded.
Level 3, 2: As Prescribed
Level 1: 100/80lbs (45/36kg)
Video Support:
Supine Chinese Plank
Warm-Up
3 Sets
50m Swim
25m Drill + 25m Swim
25m Kick + 25m Swim + 25m Drill + 25m Kick
6 Sets
50m Building to Fast Pace
Rest :30 b/t sets
Rest 2:00 before 500m
Main Set:
500m Time Trial
Strength Set:
3 Sets
100m Kick w/fins
100m Pull w/ bouy and paddles
Score: 500m Time
*Compare to Jan 8th, 2026.
Stimulus: Time Trial
RPE: 9.5/10
Primary Objective: Fastest Sustained pace across the 500m
Secondary Objective: Consistent Splits / 100m during the 500m Time Trial
This is a good baseline test for this time of year and one many should undertake.
Level 3,2: As Prescribed
Level 1:
Main Set:
For Time
5 x 100m @ Strong Pace
Rest 1:00 b/t sets
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For quality:
2:00 minutes Couch Stretch Right
2:00 minutes Couch Stretch Left
20 Cross Body Kicks
20 seconds handstand wall hold
30 seconds Top of Ring Row Hold
10 Push Up
10 Hollow Hold on bar
B) Gymnastics
4 Rounds
15 x Kip Drill Arch & Hollow
16 Handstand plate up and down
5 x 1 Pull Over
8 Tempo Ring Push Up 3x3x
15 V-Ups
15 Superman Rocks
Start the session by performing the activation with full mind-muscle connection—be present and intentional in every rep.
Once you move into the main piece, focus on quality over quantity. Execute each movement with proper technique and solid mechanics.
If you need to break a set in order to maintain good form, don’t hesitate—do it. Prioritizing movement integrity is key to long-term progress and safety. In the ring push up you go down in 3 seconds and up in 3 seconds
Score: Completion
RPE: 7/10
Level 3: As Prescribed
Level 2: 3 Rounds / 2-3 x 1 Pull Overs
Level 1:
B) Gymnastics
4 Rounds
15 Reps Kip Drill Arch & Hollow
16 Handstand plate up and down in box
3x1 Low Pull Over
6 x Ring Push up tempo 3x3x
10 V ups
15 Superman rock
Videos Support:
cross body kicks
Top of Ring Row Hold
Kip Drill Arch & Hollow
Handstand plate up and down / in box
Pull Over
low bar pull over
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing
1:30 Inch Worms (Focus Both Shoulders & Calves)
:45/:45 Half Kneeling Banded Lat Stretch
10/10/10 Prone I/Y/T w/ 2.5lb Plate
-then-
For Quality:
3 Rounds
200m Run
:15 Dip Support (Top)
10 Box Jumps w/ Step Down
5 No Dip Snatch Balance, Build Slightly
Artemis Week 12/13
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
Video Support:
Plate Hops
Kneeling Jumps
Artemis Week 12/13
For Load:
Every 2:30 x 8 Sets @ 80%+
1 Snatch Pull
1 Squat Snatch
% is Based on 1RM Snatch
Build to a heavy complex for the day, RPE 9.5 is the goal - heaviest you can go without failing. 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 12/13
For Load:
Build to a Heavy 1 Pause Front Squat + 1 Jerk
Record Heavy For Day
Below you will find warmup and build guidance:
Broad Warmup:
Spend 10-15 minutes building some volume in with an empty bar before jumping to 35-45-55-65% (as an example) for 6-8, 5-7, 4-6, 3-4 reps, respectively.
Build Warmup:
Once we get into the 70%+ range our main goal is managing adrenaline and CNS fatigue.
Not overdoing reps in the 70-90% build range is key here.
You should largely be working in 1-2 rep sets, focusing on crisp, explosive lifts and making jumps you are comfortable with.
*As an example, sets of 2 at 75 and ~83%, and then single repititions at 88-93-98-100%+
Mindset:
It's important to keep in mind that progress is progress - period.
Even a small PR/PB of 1 pound is still a better executed training day, trending us in the right direction.
We cannot expect and plan for ~5%+ increases on lifts within a training block every time.
It is key to keep this in mind when planning your jumps for the day.
Plan for that small PR first, and then we can make the bigger, more aggressive jumps from there if we have it.
For Reps:
7:00 AMRAP
4 Ring Muscle Ups
3 Squat Snatch
Barbell: 185/125lbs (85/56kg)
Goal: 5-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: No Missed Snatches
Secondary Objective: Transition Management
The rep scheme here is intended to be pretty approachable, but will demand an intelligent approach to the transitions and cycle rate on the barbell so that we can sustain consistency across all rounds. Athletes should be looking to go unbroken on the rings, and then pace the barbell pace and transitions to keep the shoulders in strong, working order into the final few minutes.
Level 3: As Prescribed
Level 2: Barbell: 165/115lbs (75/52kg)
For Reps:
7:00 AMRAP
3 Ring Muscle Ups
3 Squat Snatch
Level 1: Barbell: 135/95lbs (61/43kg)
For Reps:
7:00 AMRAP
3 Bar Muscle Ups OR 9 Chest to Bar Pull-Ups
3 Squat Snatch
Video Support:
Ring Muscle Up Tips
For Quality:
3 Sets
8/8 Deficit Rear Foot Elevated Bulgarian Split Squat, Moderate
50 ft (15m) Single Arm Kettlebell Front Rack Carry, Moderate
For Calories:
24 Rounds (24:00 Clock)
:30 Echo Bike @ RPE 8 (10:00 Test Pace)
:30 Echo Bike @ RPE 4-5
Score: Total Calories
RPE: 7/10
Today is a flux tempo echo bike session. The :30 harder windows should feel sustainable throughout, but get challenging in the final 4-6:00. Moderate pace on the RPE 4-5 recovery intervals as needed to sustain this.
Level 3,2,1: As Prescribed
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 Banded Front Rack Stretch
15/15 Single Arm Banded Face Pulls
20 Banded Good Mornings
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Calorie Row, Building
Minute 2 - 12 Push Ups
Minute 3 - 6 Muscle Cleans, Building
Video Support:
Banded Front Rack Stretch
Banded Face Pulls
Artemis Week 12/13
For Load:
Establish a Heavy 5 Touch & Go
The goal here is a technical, heavy 5.
Record Heavy for the Day
Artemis Week 12/13
For Load:
Establish a 1 Rep Max
Record Heavy for the Day
Below you will find warmup and build guidance:
Broad Warmup:
Spend 10-15 minutes building some volume in with an empty bar before jumping to 35-45-55-65% (as an example) for 6-8, 5-7, 4-6, 3-4 reps, respectively.
Build Warmup:
Once we get into the 70%+ range our main goal is managing adrenaline and CNS fatigue.
Not overdoing reps in the 70-90% build range is key here.
You should largely be working in 1-2 rep sets, focusing on crisp, explosive lifts and making jumps you are comfortable with.
*As an example, sets of 2 at 75 and ~83%, and then single repititions at 88-93-98-100%+
Mindset:
It's important to keep in mind that progress is progress - period.
Even a small PR/PB of 1 pound is still a better executed training day, trending us in the right direction.
We cannot expect and plan for ~5%+ increases on lifts within a training block every time.
It is key to keep this in mind when planning your jumps for the day.
Plan for that small PR first, and then we can make the bigger, more aggressive jumps from there if we have it.
For Quality:
4 Sets
2 Ruck/Vest Rope Climbs
80 Crossover Single Unders
2 Rope Climbs
-rest 1:30 b/t sets-
Ruck: 20/14lbs (9/6kg)
Score: Time, Including Rest
RPE: 7/10
Today is a skill focused day, with the first two rope climbs each set having the added challenge of extra weight here. Note that after the first two climbs each set, you will remove the ruck/vest for the remainder of the interval. Aim to perform the rope climbs each set up tempo but controlled, and then settle into your rhythm on the jump rope.
Level 3: As Prescribed
Level 2:
4 Sets
2 Rope Climbs
80 Crossover Single Unders
2 Rope Climbs
-rest 1:30 b/t sets-
Level 1:
5 Sets
1 Rope Climbs
40 Crossover Single Unders OR Heavy Rope Single Unders
1 Rope Climbs
-rest 1:30 b/t sets-
Video Support:
How To Count Single Under Crossovers
Single Under Crossovers
Rope Climb Descents
For Time:
3 Rounds
50/40 Cal Row
15 Burpee Box Jump Overs (Facing)
50/40 Cal SkiErg
15 Dual Kettlebell Thrusters
Box: 24/20in
Kettlebells: 2x24/16kg
Goal: 20:00-24:00
Score: Time
RPE: 8-9/10, Building
Primary Objective: Finish With Last Round Fastest Round
Secondary Objective: Threshold Machine Pacing
This workout is designed to build sustainable aerobic power without creating lingering soreness or fatigue heading into Quarterfinals. The intention is not to redline early, but to develop your ability to hold consistent, repeatable paces on the machines under fatigue. On both the rower and SkiErg, think around your 5K pace; which should feel slightly conservative in Round 1, steady in Round 2, and only in Round 3, if you truly feel strong, should you lift the intensity. The key is sustainability. You must be able to step off the rower and go straight into your burpees without hesitation. If you’re standing still before starting burpees, your machine pace was too aggressive.
The burpees and dual kettlebell thrusters are not meant to be separators; they are controlled turnover movements. Stay smooth, stay rhythmic, and avoid unnecessary rest before starting each set.
Flow Notes:
1) Burpees five feet from the rower
2) SkiErg five feet from the burpees
3) Kettlebells five feet from the machines so that transitions reflect competition standards
Level 3: As Prescribed
Level 2:
3 Rounds
36/28 Cal Row
12 Burpee Box Jump Overs
36/28 Cal SkiErg
12 Dual Kettlebell Thrusters
Level 1: Kettlebells: 2x16/12kg
For Quality:
3 Sets
8 1/2 Kneeling Dumbbell Strict Press, Moderate
16 Alternating Kettlebell Gorilla Row, Moderate/Tough
3 Sets
10 Dumbbell Zottman Curl
Warm-Up:
10:00 @ Easy Zone 2 Pace (Conversational)
For Distance
30:00 Run
Cool Down
5:00 @ Easy Zone 2 Pace (Conversational)
Score: Total Meters
*Also record heart rate and overall RPE in notes, if available.
Stimulus: Lactate Threshold / Speed Stamina
RPE: 8-9/10
*Comparing results to December 19, 2025.
Primary Objective: Maintain RPE Guidance
Secondary Objective: Descending Splits Throughout
It is important to note RPE here. This is not a sell out test effort, this is intended to be a good threshold run session where we start reaching in the final 10:00 from an RPE perspective, while trying to hold or increase pace slightly.
Level 3,2: As prescribed
Level 1: 20:00 Max Distance Test
For Time:
3 Rounds
75/65/55 Cal Row, Total
15 Syncro Burpee Box Jump Overs
75/65/55 Cal SkiErg, Total
15 Syncro Dual Kettlebell Thrusters
*MM/MF/FF Calories
Box: 24/20in
Kettlebells: 2x24/16kg
Flow: To start the workout, athletes will complete the calories prescribed. MM parternships complete 75 calories, MF partnerships 65 calories, FF partnerships 55 calories. Athletes may split the work however they like each set. From there they will advance to the box and perform reps syncro with chest on the floor each rep, before advancing to the ski completing calories in the same fashion. Then, they will advance to the kettlebells for syncro thrusters at the top of each rep.
Level 3: As Prescribed
Level 2:
3 Rounds
75/65/55 Cal Row, Total
12 Syncro Burpee Box Jump Overs
75/65/55 Cal SkiErg, Total
12 Syncro Dual Kettlebell Thrusters
Level 1: Kettlebells: 2x16/12kg
3 Rounds
65/55/45 Cal Row, Total
15 Syncro Burpee Box Jump Overs
65/55/45 Cal SkiErg, Total
15 Syncro Dual Kettlebell Thrusters
*MM/MF/FF Calories
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
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