For the next two weeks here, the plan and assumption for all athletes is that we will be doing Quarterfinals this coming weekend and then deloading before we begin our next cycle which will be our Competition Prep phase for the summer. We will be tapering towards Quarters through the first few days this week, and then deloading next week after the peak of this cycle.
If you are not doing Quarterfinals this weekend, there will still be some regular training programmed in addition to one of the Quarterfinals workouts on Friday and Saturday. But we highly recommend all athletes perform quarterfinals, regardless of qualifying, as we data gather take this season through to it's fullest.
If you are planning on starting Quarterfinals on Thursday evening / right after the release, it is highly recommended you take Wednesday as an active recovery day or rest day instead so that we go into the weekend feeling fresh and ready to attack. If you don't plan on starting until Friday, then you can follow training today as prescribed and rest/active recovery tomorrow. Regardless, the plan if you are doing Quarterfinals is to follow our guide and prioritize the Quarterfinals events and schedule, the rest of the training in the platform is not a focus for the weekend (and will be laid out in full in our guide).
On Monday afternoon EST, within 2 hours of the release of the Quarterfinals events, we will have everything you need to tackle the weekend. This will include recommended schedules (multiple based on various training scenarios and weaknesses), workout warmups & primers, and strategy breakdowns. It will all be posted in your training platforms just like workouts were during the Open.
1:00 of Inch Worms
12/12 Single Leg Glute Bridges
10/10 Cossack Squats w/ 2s Pause
-then-
For Quality:
7:00 AMRAP
40 Single Unders
10 Alt. Dumbbell Muscle Snatch, Moderate
10 V-Ups
Video Support:
Cossack Squats
Artemis Week 13/13
For Completion:
5 Sets
3 Power Snatch (Touch & Go)
3 Power Snatch (Singles)
12 Pistols
-rest 1:00 b/t sets-
Barbell: 65-75% of 1RM Power Snatch
% is Based on 1RM Power Snatch
Use band assisted pistols as needed to maintain quality movement today. This is intended ot be very light touches on this movement with a focus on clean reps and building cycle speed each set. Perform singles on the bar and focus on quick hand sets. May build the power snatch each set.
Record Working Weight
Video Support:
Banded Pistols
Artemis Week 13/13
Every :45 x 8 Sets
Sets 1/3/5/7 - 12 Toes to Bar
Sets 2/4/6/8 - 12 Chest to Bar
The goal today is an RPE 7 effort across focusing on breathing through these movements with sound technique.
Score: Completion
Level 3: As Prescribed
Level 2: 10 Reps
Level 1: 8 Reps / Pull-Ups as Needed
Video Support:
Butterfly Pull-Ups
Toes to Bar
For Reps:
15:00 AMRAP
60 Crossover Single Unders
5/5 Kettlebell Hang Snatch
15/11 Calorie Echo Bike
15 GHD Sit Ups
Kettlebell: 32/24kg
Goal: 5-6 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Consistent Rounds Throughout
Secondary Objective: Echo Bike Paces
Today is a cyclical workout where each station is intended to be quite manageable and sharp, so we are changing movement patterns frequently and able to sustain consistent intensity. Look to go unbroken on the hang snatches, which will likely be the more challenging implement here today. The crossovers are a set that should be manageable unbroken here throughout with an emphasis on relaxed positions. Keep the GHD and echo bike tempo smooth, controlled, and consistent throughout.
Level 3: As Prescribed
Level 2: Kettlebell: 24/16kg
Level 1: Kettlebell: 20/12kg
15:00 AMRAP
40 Crossover Single Unders
5/5 Kettlebell Hang Snatch
15/11 Calorie Echo Bike
10 GHD Sit Ups
Video Support:
How To Count Single Under Crossovers
Single Under Crossovers
For Quality:
3 Sets
:30 Hollow Hold
-rest :30-
:45 Low Plank Hold
-rest :15-
50ft/15m Single Arm Farmer Carry / Side, Heavy
-rest 1:30 b/t sets-
Perform each movement unbroken here today and stick firmly to the rest windows.
Video Support:
Single Arm Kettlebell Farmers Carry
For Time
3 Sets:
27-21-15-9 / 21-15-12-7
Ski Erg
Echo Bike
Rest 1:30 between sets
Goal: 8:00-9:00 / set
Score: Slowest Set
Stimulus: Lactate Threshold / Machine Intervals
RPE: 8/10
Primary Objective: Consistency across all 3 sets with your 3rd being your fastest.
Secondary Objective: Increase paces and RPM on the Ski and Echo Bike as the reps descend. Use the shorter sets to build into faster output — your 9/7 should be your fastest effort of each set.
Target Paces — Ski Erg (Cal/Hr)
Level 3: Men 1,250-1,400 / Women 1,050-1,200
Level 2: Men 1,100-1,250 / Women 900-1,050
Level 1: Men 1,000-1,100 / Women 800-900
Target Paces — Echo Bike (RPM)
Level 3: Men 72-75 / Women 64-66
Level 2: Men 68-72 / Women 60-63
Level 1: Men 65-68 / Women 58-61
Coaching Notes:
This piece is built around descending reps with an ascending effort, the structure should feel harder as the reps get shorter, not easier. The 1:30 rest between sets is enough to reset but not enough to fully recover. That's intentional. The athletes who execute this best will treat the 27/21 as a controlled build, not a sprint, and let the descending reps pull the intensity up naturally.
Set 1 is about finding your rhythm and locking in your paces. Set 2 is about holding them. Set 3 is where you find out if you paced it right and your 9/7 on the final set should be the fastest effort of the entire workout.
Ski Erg: Cal/Hr is your metric here. At the 27/21 round your cal/hr should sit at the low end of your target range. By the 15/12 you should be climbing. The 9/7 is where you open up. If your cal/hr is already maxed at the 27/21, you have nowhere left to go and you'll feel that by set 2.
Echo Bike: RPM is your anchor. Find your target cadence within the first 5-6 cals and hold it. On the Echo, RPM drives output, spiking too early leads to a sharp drop off that is very difficult to recover from within the set. Stay disciplined on the 27/21 round and let the cadence climb naturally as the reps come down. By the 9/7 you should be at or above the top of your target RPM range.
Between Sets: Use the full 1:30. Breathe, shake out, and reset. The goal walking into set 2 and 3 is the same; controlled start, building finish.
Level 3: As Prescribed
Level 2: 24-18-12-8 / 18-14-10-6
Level 1: 21-15-12-9 / 15-12-9-7
For Quality: 3 Sets
:45/side Couch Stretch w/ Posterior Tilt
6/side Lateral Squat w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
Notes:
Couch Stretch
- Active posterior tilt — don't just hang into the stretch
- Ribs down, glute squeeze lightly
- Breathe into the restriction
Lateral Squat
- Foot flat on loaded side
- Sit into hip, not knee
- Pause at bottom — don't bounce out
Supine Figure Four
- Keep low back flat
- Drive knee gently away from chest
- Long exhales to let hip relax
Video Support:
Couch Stretch
Lateral Squat Stretch
Supine Figure Four
:45/:45 Couch Stretch
20 Seated 90-90 Rotations
20 Banded Pull Aparts
-then-
For Quality:
3 Rounds
200m Run, Easy
10 Alt. Archer Ring Rows
Barbell Complex, Building
*3 Front Squats + 3 High Hang Squat Cleans + 3 Press from Split
Video Support:
Seated 90-90 Rotations
Banded Pull Aparts
Archer Ring Row
Artemis Week 13/13
Squat Clean & Jerk
For Load:
Every :40 x 5 @ 60-65%
1 Segment Squat Clean (Below Knee) + 1 Paused Split Jerk (Dip)
-rest 1:00-
Every :40 x 5 @ 60-65%
1 Segment Squat Clean (Above Knee) + 1 Paused Split Jerk (Catch)
-rest 1:00-
Every 1:00 x 5 @ 65-80%
1 Squat Clean & Jerk
% is Based on 1RM Clean & Jerk
The focus today is on keeping the segment and pause lifts true. Maintain a 1 second full pause at the designated position. Note the video below specifically talks about the below the knee position. Stick to one weight within the percentage range for the first two lifting windows here, then build by feel within the range on the final piece.
Record Working Weights
*Weights for first 5 sets box 1, second 5 sets box 2, then 5 building singles boxes 3-7.
Video Support:
Segment Lifting - Knee
Artemis Week 13/13
For Load:
15:00 EMOM
Minute 1 - 4 Back Squats @ 65-75%
Minute 2 - 50ft/15m Handstand Walk
Minute 3 - Easy Bike Erg Spin
% is Based on 1RM Back Squat
Focus on a good, explosive tempo on the back squats here. Execute the handstand walk quickly each interval, pushing the pace. May build the back squats each set.
Record Working Weight
Level 3: As Prescribed
Level 2: 25ft/7.5m Handstand Walk
Level 1: 3 Walks to Wall
Video Support:
Handstand Walks
Handstand Walks to Wall
For Calories:
16:00 EMOM
Minute 1 - 8 Shuttle Runs
Minute 2 - 12 Thrusters
Minute 3 - 3 Rope Climbs
Minute 4 - Max Calorie Row
Barbell: 95/65lbs (43/29.5kg)
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal:
Level 3 - 80/60+ Calories
Level 2 - 70/50+ Calories
Level 1 - 60/40+ Calories
Score: Total Row Calories
RPE: 8.5/10
Primary Objective: Consistent Pacing Across First 3 Minutes
Secondary Objective: Build Intensity/Calories on Rower
Today the primary focus is consistency and cycle rate on the first three minutes. Look to pace the shuttles out to take the better part of the minute here, and then get right on the bar for a short and sharp set of thrusters. Climb efficiently and push (safely) the descents on the rope climbs today so that we can focus on minimizing time under tension here. Aim to build the rower by 1-2 calories each interval.
Level 3: As Prescribed
Level 2:
For Calories:
16:00 EMOM
Minute 1 - 7 Shuttle Runs
Minute 2 - 10 Thrusters
Minute 3 - 2 Rope Climbs
Minute 4 - Max Calorie Row
Level 1:
For Calories:
16:00 EMOM
Minute 1 - 6 Shuttle Runs
Minute 2 - 10 Thrusters
Minute 3 - 1 Rope Climbs
Minute 4 - Max Calorie Row
Video Support:
Rope Climb Descents
For Quality:
4 Sets
10/10 Single Leg Banded Hip Thrust
10 90-90 Get Ups w/ Medball Hug to Chest
Use a heavier medball to increase range of motoin at the hips and challenge through the extension/sit off the ground.
Video Support:
Single Leg Banded Hip Thrust
90-90 Get-ups
For Time:
5 Rounds
1000m Bike Erg @ 60-70% FTP
400m Run @ Moderate / Conversational Pace
Rest 3:00 Walking Rest (Box Breathing / Nasal)
5 Rounds
500m Row
400m Run @ Moderate / Conversational Pace
Score: Time, Including Rest
Stimulus: Aerobic Base Development
RPE: 6/10
Cadence @ 80-85 spm on Bike Erg
Stroke Rate @ 22-24 spm on Row
Adjust damper hit prescribed FTP %
Primary Objective: Consistent Run Paces Across
Secondary Objective: Maintain Nasal Breathing on Machines for the majority of the time. During the run can remain a little more loose on keeping with nasal breathing
Level 3,2,1: As Prescribed
For Quality: 4 Sets
6/side Thread the Needle
:45 Sphinx Hold w/ Passive Breathing
6 Seated Thoracic Extension Over Foam Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
Notes:
Thread the Needle
- Anchor the opposite hand firmly
- Exhale into rotation
- Don't let the lumbar compensate
Sphinx
- Elbows under shoulders
- Let the chest fall heavy
- Breathe into the front of the ribcage — not the belly
Thoracic Extension / Roller
- Hands behind head — no pulling
- Exhale fully before extending back
- Pause at end range, then roll one segment and repeat
Video Support:
Thread the Needle
Sphinx Pose
Thoracic Extension on Roller
For the next two weeks here, the plan and assumption for all athletes is that we will be doing Quarterfinals this coming weekend and then deloading before we begin our next cycle which will be our Competition Prep phase for the summer. We will be tapering towards Quarters through the first few days this week, and then deloading next week after the peak of this cycle.
If you are not doing Quarterfinals this weekend, there will still be some regular training programmed in addition to one of the Quarterfinals workouts on Friday and Saturday. But we highly recommend all athletes perform quarterfinals, regardless of qualifying, as we data gather take this season through to it's fullest.
If you are planning on starting Quarterfinals on Thursday evening / right after the release, it is highly recommended you take Wednesday as an active recovery day or rest day instead so that we go into the weekend feeling fresh and ready to attack. If you don't plan on starting until Friday, then you can follow training today as prescribed and rest/active recovery tomorrow. Regardless, the plan if you are doing Quarterfinals is to follow our guide and prioritize the Quarterfinals events and schedule, the rest of the training in the platform is not a focus for the weekend (and will be laid out in full in our guide).
On Monday afternoon EST, within 2 hours of the release of the Quarterfinals events, we will have everything you need to tackle the weekend. This will include recommended schedules (multiple based on various training scenarios and weaknesses), workout warmups & primers, and strategy breakdowns. It will all be posted in your training platforms just like workouts were during the Open.
:45/:45 Pigeon Pose
20 Banded Face Pulls
10/10 Half Kneeling Kettlebell Upside Down Press, Light
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Row for Calories, Building
Minute 2 - 12 Kip Swings, Building
Minute 3 - 10 Empty Bar Overhead Squats
Artemis Week 13/13
For Load:
5 Sets
2 Heaving Snatch Balance
2 Paused Overhead Squat
Work between 30-50% of 1RM Overhead Squat focusing on keeping the technique pure on the snatch balance. RPE 5-6 top set is the goal.
Record Working Weights
Video Support:
Snatch Balance - Heavy/No Heave
Artemis Week 13/13
For Quality:
10-8-6-4-2
Strict Wall Facing HSPU
Strict Pull-Ups
-rest 1:30 b/t sets-
Aim to increase load/deficit or reduce assistance as the rep scheme decreases, keeping each effort to an RPE 7-8 today. Each set will be unbroken, and aim to move from the wfhspu to the pull-ups within 30 seconds.
Perform seated barbell strict press as needed here.
For Time:
5 Sets
63 Double Unders
21 Burpee to Target
7 Bar Muscle Ups
-rest 1:30 b/t sets-
Target: Use a tape line on the wall that is 10in above your standing, double overhead reach. You will perform the burpees lateral to the wall and jump and touch it with one hand.
Goal: 2:15-3:30 Sets
Score: Time, Including Rest
RPE: 7-9/10, Building
Primary Objective: Build Burpee Intensity Throughout
Secondary Objective: Unbroken Bar Muscle Ups
The primary emphasis today is building intensity. Start your first two sets at a nice, controlled, almost 'buy in' type pace and then aim to pick up speed through the burpees and transitions in the final 3 sets. The burpee variation today should be more demanding aerobically as the jump and touch here will require some significant effort.
Level 3: As Prescribed
Level 2:
5 Sets
48 Double Unders
18 Burpee to Target
6 Bar Muscle Ups
-rest 1:30 b/t sets-
Level 1:
5 Sets
45 Double Unders
15 Burpee to Target
3-5 Bar Muscle Ups OR 9 Chest to Bar
-rest 1:30 b/t sets-
Video Support:
Bar Muscle Up - Tips
For Quality:
3 Sets
7/7 Stagger Stance Kettlebell RDL, Moderate
14 Weighted GHD Hip Extension, Moderate
Maintain a good tempo on the RDL today.
Video Support:
Stagger Stance RDL
Weighted GHD Hip Extension
Warmup:
3:00 Easy
-into-
4 Sets
:30, Building towards Test Pace
-rest 1:00 b/t sets-
For Calories:
2:00 AMRAP
Max Calorie Echo
Goals
Level 3: 70/50 Calories
Level 2: 60/42 Calories
Level 1: 50/35 Calories
Stimulus: Anaerobic Power
RPE: 10/10 (Test)
Primary Objective: Start out hot, hold a consistent hard pace and hang on in the final 30 seconds
Secondary Objective: Avoid a rapid drop off in the final 30 seconds. Understand your pace a near redline and achieve max calories
This piece is all about power output and putting the pedal to the medal. The goal here is to hit the first 15-20 seconds to get the bike up and running and those calories accumulating. We will then look to target a strong steady pace through the middle portion here from 30 - 90 seconds before hitting the final 30 seconds with maximum effort. A note: that maximum effort might just be sustaining Watts/RPM pacing.
Level 3,2,1: As Prescribed
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
Notes:
Lat Stretch
- Hinge at the hip — don't round
- Push hips back to load the stretch
- Breathe into the side of the ribcage
Wall Slide
- Forearms stay on wall the whole time
- Flatten low back before you move
- Slow and controlled — don't chase height
Puppy Pose
- Hips stack over knees
- Chest reaches toward floor
- Let gravity do the work — no forcing
Video Support:
Rack Lat Stretch
Wall Slide
Puppy 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 Calories:
40:00 EMOM
Minute 1 - Max Calorie Row
Minute 2 - Max Calorie Bike Erg
Minute 3 - Max Calorie Ski
Minute 4 - Max Calorie Echo Bike
Minute 5 - Rest
Goal:
Level 3 - 15/12 Calories / Minute
Level 2 - 13/11 Calories / Minute
Level 1 - 12/9 Calories / Minute
Score: Total Calories
RPE: 5-6/10
Primary Objective: Consistent Paces Throughout
Secondary Objective: Maintain RPE Guidance
Today is a pure machine active recovery piece with a focus on finding a good flow and breathing cadence throughout. Work to the 55 second mark of each minute and then take a quick transition to the next machine. From a pacing standpoint, the goal here is to be able to nasal breathe the majority of this which will give you a good guide for being in a zone 2 / active recovery state. Build just a bit of intensity on the final 10:00 here, going from an RPE 5 to an RPE 6-7 so we get a touch of heavier breathing but are still very much in control.
Level 3, 2,1: As Prescribed
Warm-Up
3 Sets
50m Swim
50m Pull
50m Kick
Main Set
8 Sets
50m Swim Easy + 25m Hard
Rest :20 b/t sets
-
5 Sets
100m Swim @ 80-85%
Rest :20 b/t sets
-
10 Sets
50m Swim @ 85-90%
Rest :20 b/t sets
-
Cool Down / Strength
200m Pull
100m Swim
Score: Total Time 100s + 50s
RPE: 8/10
Level 3,2: As Prescribed
Level 1:
Main Set
5 Sets
50m Swim Easy + 25m Hard
Rest :20 b/t sets
-
4 Sets
100m Swim @ 80-85%
Rest :20 b/t sets
-
6 Sets
50m Swim @ 85-90%
Rest :20 b/t sets
A)Start with the Shoulder stretch session:
Shoulder Stretch
B)For Quality:
10):00 Handstand Walk / Stairs and Ramp
Focus on improving precision, agility, balance. Rest as much as you need.
C) Gymnastics Core
30:00 EMOM
Minute 1: 1 Legless Rope Climb; (Seated-to-Seated)
Minute 2: 8/8 Pistols with 2 sec pause in bottom
Minute 3: Complete :20 freestanding handstand
Minute 4: 6 Banded low ring muscle up transitions
MInute 5: 15 Superman Rocks
Level 3,2: As Prescribed
Level 1:
B)For quality :
10 minutes practice Wall lateral handstand hold
C) Gymnastics Core
30:00 EMOM
Minute 1: 1 Legless Rope Climb or 2 Rope Climb
Minute 2: 8/8 Pistols
Minute 3: Complete :20 handstand (nose to wall)
Minute 4: 6 Banded low ring muscle up transitions
MInute 5: 15 Superman Rocks
Videos Support:
Banded low ring transition
superman rock
Freestanding Handstand Hold
Wall Lateral Handstand Hold
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing
:45/:45 Single Leg Calf Stretch
10/10 Bird Dog from Crawling
10/10 Hip Airplanes
-then-
For Quality:
8:00 AMRAP
10 Push Ups
10/10 Single Leg Plate Hops
Barbell Complex, Building
*3 Muscle Snatch + 3 Snatch Balance
Artemis Week 13/13
For Quality:
4 x 4/4 Skater Jumps
4 x Triple Broad Jump
8 x Depth Drop to Vertical Jump
This is overall intended to be a raw power and athleticism session, treat each movement and rest with respect.
Video Support:
Skater Jumps
Triple Broad Jump
Depth Drop to Vertical Jump
Artemis Week 13/13
Squat Snatch
For Load:
Every :30 x 5 @ 60-65%
1 Segment Squat Snatch (Below Knee)
-rest 1:00-
Every :30 x 5 @ 60-65%
1 Segment Squat Snatch (Above Knee)
-rest 1:00-
Every 1:00 x 5 @ 65-80%
1 Squat Snatch
% is Based on 1RM Squat Snatch
The focus today is on keeping the segment lifts true. Maintain a 1 second full pause at the designated position. Note the video below specifically talks about the below the knee position.
Record Working Weights
*Weights for first 5 sets box 1, second 5 sets box 2, then 5 building singles boxes 3-7.
Video Support:
Segment Lifting - Knee
Artemis Week 13/13
For Load:
5 x 4 @ 65-75%
% is Based on 1RM Front Squat
Build to no higher than an RPE 7 set of 4 here within the range.
Record Working Weights
"Quarterfinals Event 2"
For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups
Time cap: 15 minutes
Dumbbells: 2x50/35lbs (22.5/15kg)
Primer:
2 x
10/8 Calorie Bike @ RPE 7-8
5 Scap Pull-ups + 5 Kip Swings
5 Air Squats + 5 Jump Squats
2 x
6/5 Calorie Echo Bike @ RPE 9
1-3 Bar Muscle-ups
3 Dumbbell Hang Squat Cleans
-Rest 1:00 between sets-
*The goal here is to get the heart rate up and groove the movements. Volume is intentionally low to avoid any unnecessary grip fatigue heading into the workout.
Level 3 - This workout has a clear limiter in the grip and upper body pulling. If managed poorly out of the gate, this is a workout where we could see full failure and long transitions eat away time in the final 20% of the work here. The strategy for this one does not need to be exact to the rep, but more a philosophy that will move with you as you go. We recommend opening with a large set of bar muscle ups (maybe 70% of a max unbroken - no pausing - set, RPE 7-8 effort here). It is important that you leave at least 5 reps in the tank so that we can get right off, and pick up the dumbbells - we would not recommend any more than 15 reps here as an opener, going much beyond that doesn’t provide a ton of value in the workout since there are still 80 hang cleans to complete. After a decent opening set, the goal should be to perform between 10-15 hang cleans, and then get back on the bar for a short and sharp set of muscle ups (4-6 reps). Work in this fashion, alternating back and forth, always trying to leave 2-3 reps in the tank on both movements until we get to the final stretch which will - hopefully - be a large chunk of hang squat cleans to try and hold onto.
Level 2 - The game plan for level 2 will be very similar to level 3 here, with the same philosophy of the opening bar muscle ups, with one large caveat. If you struggle with grip fatigue and bar muscle up volume, it might be worth performing 2-3 sets of manageable bar muscle up sets (4-6 reps) to get you ahead of the game on the bar, and then moving into the alternating format of 8-12 hang squat cleans and 2-3 bar muscle ups at a time. If you are concerned about nearing failure on the bar muscle ups in the back stages of this workout due to muscular interference, this strategy is highly recommended versus the level 3 strategy with a smaller opener.
Level 1 - For level 1 athletes, the bar muscle up volume will be the clear limiter here. There is a big caveat we need to think about, however. There is a tiebreak of 60 reps - and these are 60 reps accumulated of either movement. So getting the fastest tie break here if we know we won’t finish the workout is key here for our standing on the leaderboard. We would recommend opening with a small set of bar muscle ups, 1-4 reps at most to get a few on the board, and then treat this as ‘reps for time’ to the 60 rep mark. Within reason, sprint hang squat cleans to the 60 rep total mark. Then, give yourself a muscular break before starting to chip through small sets of bar muscle ups for the remainder of the clock - UNTIL - you get to about the 13:40-14:00 mark (of the 15:00 timecap) to leave yourself enough time to finish the final ~20 hang squat cleans you have left and bank all of your ‘easier’ reps for the workout.
For Quality:
3 Sets
7/7 Deficit Rear Foot Elevated Bulgarian Split Squat, Moderate
1:00 Bearhug Sandbag Hold, Moderate
Perform a dual kettlebell front rack hold if you don't have a sandbag. Aim to go heavier than last week on the split squats.
For Time
5000m Bike Erg
2500m Row
1250m Ski Erg
Goal Times:
Level 3: Men 22:00-24:00 / Women 24:00-26:00
Level 2: Men 24:00-26:00 / Women 26:00-28:00
Level 1: Men 24:00-26:00 / Women 26:00-28:00
Score: Total Time
Stimulus: Supra-Threshold / Lactate Threshold Test / Mixed Machine
RPE: 9/10 — Test Style Lactate Threshold
Primary Objective: Maintain consistent pacing across all three machines. Avoid going out hot and falling apart before the finish.
Secondary Objective: Build and execute a target pacing strategy. Learn how to create a game plan for long sustained efforts and lean into the discomfort that comes with it.
Coaching Notes:
This is the baseline test for the mixed modal threshold progression this cycle. Record your splits on every machine as they will become your training targets for every week that follows. This is a 9/10 effort. You should finish knowing you couldn't have gone much faster.
Level 3
Men — Bike: 1:45-1:47/1000m | Row: 1:45-1:47/500m | Ski: 1:50-1:52/500m
Women — Bike: 1:52-1:55/1000m | Row: 1:52-1:55/500m | Ski: 1:57-2:00/500m
Level 2
Men — Bike: 1:57-2:00/1000m | Row: 1:57-2:00/500m | Ski: 2:00-2:02/500m
Women — Bike: 2:02-2:05/1000m | Row: 2:02-2:05/500m | Ski: 2:07-2:10/500m
Level 1
Men — Bike: 2:00:2:05/1000m | Row: 2:00-2:05/500m | Ski: 2:05-2:10/500m
Women — Bike: 2:05-2:10/1000m | Row: 2:05-2:10/500m | Ski: 2:10-2:15/500m
Bike: Lock in within the first 500m. Hard but controlled. Your breathing should be elevated and rhythmic. Resist going out too hot. The Row and Ski are coming.
Row: Legs are warm, lungs are working. Stay long on the drive and hold your target split. The biggest mistake here is surging early. Stay disciplined. This is the longest sustained piece relative to feel.
Ski: If you paced correctly, this should hurt, but be completable at pace. Empty the tank here. If you're falling apart on the Ski, the Bike or Row was too fast. And that will be a data point to note going forward.
Level 3 & 2: As Prescribed
Level 1: 4000m Bike Erg / 2000m Row / 1000m Ski Erg
For Quality: 3 Sets
1:00/side Elevated Single Leg Calf Stretch (straight + bent knee)
:45/side Half-Kneeling Ankle Dorsiflexion w/ Loaded Rock
6/side Single Leg Balance w/ Slow Toe Smash (:03 hold)
Intent: Restore ankle mobility and foot intrinsic control after high-rep jumping, running, or pulling work.
Notes:
Calf Stretch
- Do both positions — straight for gastroc, bent for soleus
- Don't let the arch collapse
- Drive the stretch from the hip hinge, not a forward lean
Dorsiflexion Rock
- Heel stays flat — non-negotiable
- Knee tracks over pinky toe
- Pause at end range before returning
Single Leg Balance / Toe Spread
- Soft knee, not locked
- Spread all five toes actively
- Hold and breathe — this is also a nervous system drill
:45/:45 PVC Front Rack Stretch
20 Press w/ Band (Slow Tempo)
20 Banded Stagger Stance Good Mornings
-then-
For Quality:
4 Rounds
10 Calorie Bike, Building
10 Box Jumps w/ Step Down, Easy Height
5/5 Kettlebell Hang Clean & Press, Moderate
Video Support:
PVC Front Rack Stretch
Stagger Stance Good Morning
Artemis Week 13/13
For Load:
4 Sets @ 55-60%
3 Power Cleans + 1 Push Jerk
-rest :30-
2 Power Cleans + 2 Push Jerks
-rest :30-
1 Power Clean + 3 Push Jerks
-rest 2:00 b/t sets-
% is Based on 1RM Clean & Jerk
Each set will be done unbroken today. RPE 6-7 efforts throughout is the goal, building slightly if feeling good.
Record Working Weights
Artemis Week 13/13
For Load:
5 Sets @ 55-65%
4 Tempo Deadlift
% is Based on 1RM Deadlift
The tempo will be a 3 second negative with each rep. You may touch and go these.
Record Working Weights
"Quarterfinals Event 4"
For time:
1,000m row
30 clean and jerks
1,000m row
30 Strict Handstand Push-Ups
Time cap: 20 minutes
Barbell: 135/95lbs (61/43kg)
Primer:
2 Sets
1:30 C2 Bike @ moderate effort
Into
350m Row
6-8 Clean & Jerks
350m Row
5-8 Strict Handstand Push Ups
Level 3 - This workout comes down to discipline on the rower to set up success on the barbell and handstand push-ups. The row pace should live around your 5k effort to 5k + :06, depending on how comfortable you are with strict handstand push-ups under fatigue. On the barbell aim to do a small set of touch and go reps immediately after the row. From there, settle into quick, controlled singles to manage fatigue and continue to chip away at the reps. The second row should mirror the first in intent. Maintain a similar pace, or slightly back off if needed, to ensure you can transition directly into your strict handstand push-ups without hesitation. Stay composed and minimize downtime between movements. With strict handstand push ups, most athletes will do better coming off the wall just before or right as rep speed starts to slow down, especially early on. Getting out in front of fatigue helps you keep your rhythm and avoid hitting a wall later in the set. This will depend on your individual ability, but the main focus should be staying consistent with sets rather than pushing to failure.
Level 2 - This workout is about control and consistency, especially on the rower. Aim to keep your pace closer to 5k + :06–:10, focusing on smooth, repeatable efforts rather than pushing the intensity too early. The priority is to come off the row feeling composed and ready to work. On the barbell, avoid large sets early. Start with quick singles. The goal is to keep moving without hitting fatigue that slows you down later in the workout. On the second row, be willing to slightly reduce your pace to set up a strong finish. You should be able to transition directly into your strict handstand push-ups with minimal rest. With strict handstand push-ups, it’s best to stay a bit more conservative with your sets. Aim to come off the wall before your rep speed starts to slow, even if that means smaller, more frequent breaks from the start. Focus on steady, repeatable sets.
Level 1 - The strategy here comes down to managing the front half of the workout so you are able to get as many strict handstand push ups as possible. Row at a very moderate pace and chip away at the barbell in singles. On the second row maintain the same pace or slow it down a bit in order to get successful strict handstand push-up attempts.
For Quality:
3 Sets
10 Dumbbell Z Press, Moderate
12 Incline Dumbbell Row, Moderate
4 Sets
10 Dumbbell Zottman Curls, Moderate
10 Dumbbell Overhead Tricep Extensions, Moderate
10:00 @ Easy / Warm-Up Pace
-
4 Sets
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
-
2 Sets
1000m
Rest 1:00 b/t sets
-
3 Sets
800m Run
Rest 1:00 b/t sets
-
4 Sets
600m Run
Rest 1:00 b/t sets
-
10:00 @ Easy / Cool Down
Paces:
Holding your 5k Goal Pace as a target and feel for the cumulative running fatigue you will feel when testting this at the end of the cycle. The goal here is to hold the same pace across as the rest periods remain the same and the distance descends. This should allow you to still feel strong and fluid towards the end of this run. This mimics more of a threshold feel than a true V02 Max speed session as the rest allow for just long enough recovery to hit paces. Longer rest periods would likely lead to athletes going to fast and missing the stimulus of this workout.
Score: Total Time (Across 9 Sets)
Stimulus: 5k Development / Race Pace Feel
RPE: 8-8.5/10
Primary Objective: Hold consistent paces across / no drop off today.
Secondary Objective: If anything a slight descending pace across intervals, meaning your second 1000m is faster than the first, and your third 800m is faster than your 1st, etc.
Level 3,2: As Prescribed
Level 1: 2 x 800, 3 x 600m, 4x400m @ Hard Sustainable Pace across
For Quality: 3 Sets
6/side 90/90 Active Hip Rotation (3 sec hold each direction)
:45/side Supine Hamstring Stretch (strap or towel)
6/side Sciatic Nerve Floss
Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.
Notes:
90/90 Active Rotation
- Actively lift each shin off the floor — don't use hands to force it
- Stay tall, breathe out at end range
- Control the lowering
Supine Hamstring Stretch
- Neutral spine — don't chase the leg
- Flex the foot to bias the hamstring over the calf
- Hold without bouncing
Sciatic Nerve Floss
- Sit tall at the edge of a bench or box
- Extend the knee while pointing the foot, then flex both
- Move slowly — this is a glide, not a stretch
- Stop if sharp nerve sensation — dial back the range
Video Support:
[90/90 Active Rotation](ttps://www.youtube.com/shorts/HNjb9_z6co0)
[Supine Hamstring Stretch](ttps://www.youtube.com/shorts/RpabMbHJB3o)
[Sciatic Nerve Floss](ttps://www.youtube.com/watch?v=y-PcFR3RskY)
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