2:00 Foam Roll Lats/Upper Back/Pecs
20 Seated 90-90 Rotations
10/10 Half Kneeling Kettlebell Upside Down Press, Light & Controlled
-then-
For Quality:
3 Rounds
200m Run
5 Strict Pull-Ups @ Easy
5 Empty Bar Overhead Squats w/ Pause in Bottom
PRVN Perform Week 4/11
For Load:
5 Sets @ 75-75-80-85-85%+
Snatch Pull
Power Snatch
Snatch Pull
Power Snatch
This will be an unbroken complex. You may build above 85% by feel on the final set to an RPE 9 heavy.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 4/11
For Load:
15:00 EMOM @ 80-85%
Minute 1 - 15/12 Calorie Row @ RPE 9
Minute 2 - 1 Squat Snatch
Minute 3 - Rest
% is Based on 1RM Squat Snatch
May build within the range here but the goal is no misses. Push the row hard to create some pull fatigue off the floor today.
Record Each Working Weight
Level 3,2: As Prescribed
Level 1:
Squat Snatch
For Load:
15:00 EMOM @ 75-85%
Minute 1 - 12/9 Calorie Row @ RPE 8
Minute 2 - 1 Squat Snatch
Minute 3 - Rest
For Quality:
5 Sets
10-:15 Freestanding Handstand Hold
-rest as needed-
6 Sets
30ft/9m Handstand Walk w/ Pirouette at 15ft
-rest 1:00 b/t sets-
Today is a skill development piece to be tackled with a high level of focus.
Level 3,2: As Prescribed
Level 1:
5 Sets
10-:15 Wall Lateral Handstand Hold
-rest as needed-
6 Sets
:40 Max Distance Handstand Walk
-rest 1:00 b/t sets-
*You may also perform 6 x Piked Around the World, switching directions each set.
Video Support:
Freestanding Handstand Hold
Wall lateral handstand hold
For Reps:
20:00 AMRAP
9 Shuttle Runs
15 Burpee Pull-Ups
21-27-33-39-45...Wallball Shots
Wallball: 30/20lbs (13/9kg) to 10/9ft
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Consistent Splits on Run + Burpee Pull-Ups
Secondary Objective: Wallballs in 2-3 Sets
This workout is pure fitness from start to finish. Pace yourself early so that as volume build and the wallballs increase you’re ready for the lions share of this workout. Being able to maintain your heart rate / recover slightly during the shuttle runs should be the goal.
Level 3: As Prescribed
Level 2: Wallball: 20/14lbs (9/6kg) to 10/9ft
Level 1: Wallball: 20/14lbs (9/6kg) to 10/9ft
20:00 AMRAP
8 Shuttle Runs
12 Burpee Pull-Ups
21-27-33-39-45...Wallball Shots
For Quality:
4 Sets
8/8 Single Leg Dumbbell Hip Thrust
10 GHD Glute Focused Hip Extension
12 Reverse Hypers
*Bodyweight or Banded Reverse Hyper on GHD if you do not have a Reverse Hyper
Men
For Time:
15-25-40-40-25-15
Calorie Row
Calorie Ski
Calorie Echo
Rest 1:00-1:30-2:00-1:30-1:00 b/t intervals
Women
For Time:
10-22-34-34-22-10
Calorie Row
Calorie Ski
Calorie Echo
Rest 1:00-1:30-2:00-1:30-1:00 b/t intervals
*To be clear on flow, you will perform the first prescribed calories (15/10), then rest 1:00. Then 25/22, rest 1:30, etc until finishing.
Score: Time, Including Rest
Goal: 32:00-34:00
Stimulus: Lactate Threshold / Compressed Recovery
RPE: 8.5/10
Primary Objective: Hold identical cal/hr splits across all sets here today with the focus on how strong can you feel on the descending reps on the back half of this workout.
Secondary Objective: Slight increase cal/hr targets if feeling good - uptick in pacing on the descending side of the ladder.
Target Paces -- Row (Cal/Hr)
Level 3: Men 1,400-1,600 / Women 1,200-1,400
Level 2: Men 1,250-1,450 / Women 1,050-1,250
Level 1: Men 1,150-1,300 / Women 950-1,100
Target Paces -- Ski Erg (Cal/Hr)
Level 3: Men 1,400-1,600 / Women 1,150-1,300
Level 2: Men 1,200-1,400 / Women 1000-1,150
Level 1: Men 1,000-1,200/ Women 900-1000
Target Paces -- Echo Bike (RPM)
Level 3: Men 77-82 / Women 71-74
Level 2: Men 74-77 / Women 66-70
Level 1: Men 71-74 / Women 61-65
Workout Strategy and Coaches Notes:
This workout is about pacing, knowing your targets and sticking to the gameplan. Understand your pacing strategy, work on quick transitions and tackle this with intention and intensity. The increasing rep counts on the way up with increasing rest should allow for consistency on the cal/hr targets unless you went out too hot and did not have a guide for pacing strategy from the get-go. The ascending ladder should get more and more challenging to hold pace, but once you hit the peak -- the descent is just around the corner and we know we can hold paces or even increase a bit on the way down. This is the goal and the focus. How well do you know your pacing, have you locked it in over this progression, and can you execute.
Level 3: As Prescribed
Level 2: 12/10-24/20-36/30-36/30-24/20-12/10
Level 1: 10/8-20/16-30/24-30/24-20/16-10/8
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 PVC Front Rack Stretch
10/10 Bird Dog From Crawling
10/10 Banded Archer from Squat
-then-
For Quality:
9:00 EMOM
Minute 1 - 60 Single Unders
Minute 2 - 15 Wallball Squats
Minute 3 - 15 V-Ups
PRVN Perform Week 4/11
For Load:
Establish a Heavy 4 For the Day
-then-
4 x 4 @ 85-90%
% is Based on Heavy 4
Keep the heavy 4 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy 5 from two weeks ago.
Record Working Weights
For Completion:
5 Sets
:40 Arms Only Echo Bike @ RPE 8.5
2 Rope Climbs
-rest :30-
10-15 Double Under Crossovers
-rest 1:00 b/t sets-
Score: Time, Including Rest
RPE: 8/10
The goal today is to push hard on the echo bike each round and create some fatigue in the upper body before tackling a sharp set of rope climbs.
From there, the rest should be just enough to execute this challenging jump rope movement. Unbroken is not expected here, it no more than 30 seconds on the jump rope is the goal.
Level 3: As Prescribed
Level 2: 60 Single Under Crossovers
Level 1:
5 Sets
:40 Arms Only Echo Bike @ RPE 8.5
1 Rope Climb
-rest :30-
40 Single Under Crossovers OR 60 Heavy Rope Single Unders
-rest 1:00 b/t sets-
Video Support:
Double Under Crossovers
Single Under Crossovers
How To Count Single Under Crossovers
Rope Climb Descents
For Time:
3 Rounds
60ft/18m Single Arm Dumbbell Overhead Lunge
36 GHD Sit Ups
24 Alt. Dumbbell Snatch
12/10 Ring Muscle Ups
Dumbbell: 70/50lbs (32.5/22.5kg)
Goal: 11:30-16:30
Score: Time
RPE: 8.5/10
Primary Objective: Ring Muscle Ups in 2 Sets
Secondary Objective: Dumbbell Management
The lunges will start off manageable, but as the workout builds overall upper body demand will become a separator - specifically managing the ring muscle ups effectively. Focus on maintaining aerobic demand through the lunge and GHD, and then tackle the dumbbell in a way that lets you outperform on the muscle ups.
Level 3: As Prescribed
Level 2:
For Time:
3 Rounds
60ft/18m Single Arm Dumbbell Overhead Lunge
30 GHD SIt Ups
20 Alt. Dumbbell Snatch
8/6 Ring Muscle Ups
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
For Time:
3 Rounds
60ft/18m Single Arm Dumbbell Overhead Lunge
25 GHD SIt Ups
20 Alt. Dumbbell Snatch
8/6 Bar Muscle Ups OR 15 Chest to Bar Pull-Ups
Video Support:
Ring Muscle Up Tips
For Quality:
4 Sets
:20-:30 Hollow Hold on GHD
10/10 Side Plank Hip Taps
Video Support:
Hollow Hold on GHD
Side Plank Hip Tap
For Time:
Every 8:00 x 5 Sets
200m Run
800/700m Bike Erg
400/350m Row
400/350m Ski Erg
200m Run
Active Recovery in the remaining time (Walking / Box Breathing / Nasal Only)
Bike Erg: Cadence @ 80-85 spm / 60-70% FTP -- Adjust damper to hit prescribed %
Row: Stroke Rate @ 22-24 spm
Ski Erg: Stroke Rate @ 40-50 spm
Run: Moderate / Conversational Pace
Score: Average Interval Time
Stimulus: Aerobic Base Development
RPE: 5-6/10
Primary Objective: Complete each set with enough time remaining to walk and fully reset your breathing before the next interval begins. Target 1:00-1:30 of walking rest each round. If that window disappears by Round 3, you are moving too fast -- scale distances slightly to protect it.
Secondary Objective: Maintain nasal breathing across all machines and both run segments. Treat the opening 200m as your breathing calibration and the closing 200m as your transition back to nasal before the active recovery window begins.
Coaching Notes:
Five sets of 8 minutes with all 4 mono modalities across with two short run segments bookending three machines. The structure puts the run at the start and the finish of each set deliberately. The opening 200m tells you where your breathing is before you hit the machines. The closing 200m tells you whether you stayed in Zone 2 or drifted.
The Bike Erg opens the machine sequence and is your longest single effort in each round. Cadence is your anchor here, adjust the damper to allow for cadence to stay put while maintaining FTP in the given range.
The Row and Ski are back to back with specific prescribed stroke rates to focus on strong pulls and good form. Stroke rate discipline matters more here than output. At 22-24 spm on the Row and 40-50 spm on the Ski you are forcing a longer, more controlled pull that keeps intensity aerobic. Athletes who rush their stroke rate on either machine will find their heart rate climbing faster than the distance justifies.
The active recovery window is your feedback loop. Round 1 should feel almost too easy with plenty of time left over. We should not have the pace drifting too much here as pacing is key and by the last set here there should be only small heart rate drift. This is Zone 2 work. The adaptation lives in the consistency, not in chasing high output.
Level 3, 2: As Prescribed
Level 1:
Every 8:00 x 5 Sets
200m Run
700/600m Bike Erg
350/300m Row
350/300m Ski Erg
200m Run
Active Recovery in the remaining time (Walking / Box Breathing / Nasal Only)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range
:45/:45 Seated Figure Four Stretch
20 Alt. Dumbbell Death March (Very Light)
20 Banded Hip Thrust
-then-
For Quality:
8:00 AMRAP
10 Calorie Row, Building
5/5 Single Arm Russian Kettlebell Swings
5/5 Kettlebell Strict Press
*Use a moderate kettlebell, same one for both movements.
PRVN Perform Week 4/11
For Time:
5 Sets
14/11 Calorie Echo Bike @ RPE 8.5
7 Deadlifts
-rest 1:30 b/t sets-
Barbell: 365/255lbs (166/116kg)
Score: Average Set Time
RPE: 8.5/10
The echo bike should be at a controlled, threshold pace that has you breathing a bit heavy but ready to pickup the bar immediately each set to go unbroken on a heavier bar.
Level 3: As Prescribed
Level 2: Barbell: 315/225lbs (145/102.5kg)
Level 1:
5 Sets
12/9 Calorie Echo Bike @ RPE 8.5
7 Deadlifts @ 65-70% of 1RM Deadlift
-rest 1:30 b/t sets-
PRVN Perform Week 4/11
For Load:
5 Sets @ 70-80%
5 Second Jerk Dip Hold
3 Push Jerks
% is Based on 1RM Push Jerk
Perform the first push jerk right out of the hold. Build to an RPE 8 top set within the range.
Record Each Working Weight
For Time:
30 Sandbag Cleans (To Shoulder)
40/32 Calorie Ski Erg
*Every minute, including 0:00, perform 7 Lateral Burpee Over Sandbag
Sandbag: 150/100lbs (70/45kg)
Goal: 8:00-12:00
Score: Time
RPE: 10/10
Primary Objective: Push The Burpees
Secondary Objective: Sandbag Cycling
Today is a borderline sprint. Take chances on this one. Cycle the sandbag out of the gate and think about this like a race to the ski erg. Once we get there, it’s a building pace on the ski push to the finish. All day being able to maintain burpee tempo to earn as much time to work as possible is key.
Leave the ski monitor running.
Level 3: As Prescribed
Level 2:
For Time:
25 Sandbag Cleans (To Shoulder)
35/28 Calorie Ski Erg
*Every minute, including 0:00, perform 6 Lateral Burpee Over Sandbag
Level 1: Sandbag: 100/80lbs (45/36kg)
For Time:
25 Sandbag Cleans (To Shoulder)
35/28 Calorie Ski Erg
*Every minute, including 0:00, perform 5 Lateral Burpee Over Sandbag
Video Support:
Sandbag Tips w/ Tim
For Quality:
3 Sets
4-6 Weighted Strict Ring Pull Up
8-10 Bodyweight Strict Ring Pull Up
12-15 Parallette Push Up
No Rest Between Weighted Strict Pull Ups and Bodyweight Pull Ups
Level 3: As Prescribed
Level 2:
3 Sets
4-6 Bodyweight Strict Ring Pull Up
8-10 Banded Strict Pull Up
12-15 Parallette Push Up
Level 1:
3 Sets
6-8 Banded Strict Pull Up
10-12 Seated Banded Lat Pull Down
12-15 Push Ups or Incline Push Ups
Video Support:
Ring Pull Up
Parallette Push Up
Seated Banded Lat Pull Down
Incline Push Up
For Calories / Watts
2 Sets
1:15 @ 85-90% Effort / Focus on RPM
Rest 1:45
:45 @ 90-95% Effort / Focus on RPM
Rest 2:15
:15 @ Sprint Effort / Focus on Watts
Rest 2:45 b/t ses
Score: Total Calories
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Anaerobic Power / Lactate Clearence
Primary Objective: Consistent output across both sets here
Secondary Objective: Increasing RPM and Wattage from the 1:15 set to the :15 sprint burst effort.
Coaching Notes:
This is a progression that intensifies the output here as the volume is greatly reduced and we are looking for our RPMs and Wattage to be close to the 2:00 Max effort we did some weeks back here on the 1:15 and looking to increase on the :45 second set and the :15 second set. Look to have a target RPM / Wattage in mind and tackle with full intent and focus. This is painful, that is the purpose today.
Level 3, 2, 1: As Prescribed
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 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
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 Echo Bike @ RPE 4-5
*Every 10:00, including 0:00, Perform:
300m Run
:30 Bearhug Sandbag Hold
900m Bike Erg
6 Wall Walks
Sandbag: 150/100lbs (70/45kg)
Goal: ~5:00 to Echo / Set
Score: Total Echo Bike Meters
RPE: 5-6/10
Primary Objective: Consistent Echo Bike Paces
Secondary Objective: Maintain RPE Guidance
Today we have a dynamic recovery session, with about half of each interval spent on the bike versus the mixed modal and skill 'buy in'. Run and bike erg at RPE 6-7 paces so that we elevate the heart rate a bit more and carry that into the hold/skill work, but then echo bike at a very controlled, nasal breathing pace for the remainder. For the wall walks, focus on minimizing steps to the wall and how you breathe through this movement.
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) / 4 Wall Walks
Video Support:
Supine Chinese Plank
Wall Walks
Warm-Up
3 Sets
75m Swim
75m Kick
75m Pull
Main Set:
4 Sets:
150m @ 7/10 RPE
Rest :25 b/t sets
3 Sets:
200m Swim @ 8/10 RPE
Rest :30 b/t sets
2 Sets:
150m Swim @ 8.5/10 RPE
Rest :30 b/t sets
100m Swim @ Full Sprint Effort
Rest 1:30 b/t sets
Finisher:
8 Sets:
50m Sprint Effort
Rest :45
Cool Down / Strength
200m Pull
150m Swim
Score: Average Pace Per 100 Across Main Sets
RPE: 8.5/10
Stimulus: Speed Endurance / Threshold Development
Primary Objective: Increasing pace / 100m as we move through the main set of this piece.
Secondary Objective: Negative split the 150m efforts across the 4 sets
Coaching Notes:
The previous session built your relationship with descending distances at ascending effort. This session builds on that with the focus staying on the 150m efforts and building in some 200s for long sustained pacing and the 100m sprint to finish this off.
Level 3,2: As Prescribed
Level 1:
Main Set:
2 Sets:
200m Swim @ 80%
Rest :30
150m Swim @ 85%
Rest :30
75m Swim @ 90%
Rest 1:30 b/t sets
8 Sets:
25m Sprint
Rest :45
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
4 Sets
6 reps Wall Bridge Walk Down + Ups
1 minute for side Coach Stretch
1 minute Box Glute Stretch for side
:30/:30 seconds Pec Stretching
-Then-
5:00 minutes Hip Mobility routine
B)For quality:
Parallette Freestanding Handstand Hold
Level 3 - 1:30 (Freestanding)
Level 2 - 1:00 (Against Wall)
Level 1 - :40 (Against Wall) - May Use Normal Handstand As Needed
*for every time you fall 2 Ring Skin the cat
C) Gymnastics Core
4 Sets
30 sec elbows plank
25 sec superman rocks
20 sec elbows lateral plank
15/15 Side plank up and down
10 sec hollow body
15 V ups
-2 minutes rest between set-
Goal: The primary focus of this session is on technique and proper mechanics for each exercise. Take the necessary time to perform each movement as cleanly and efficiently as possible. Focus on enhancing coordination, agility, precision, flexibility, and strength.
Score: Completion
RPE: 7/10
Level 3,2,1: As Prescribed
Videos Support:
Ring Skin the cat
superman rocks
Side plank up and down
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 Couch Stretch
10/10 Alt Elbow to Instep
10/10 Banded Clamshells w/ 2s Hold at Top
-then-
For Quality:
9:00 EMOM
Minute 1 - 15 Banded Overhead Squats
Minute 2 - :10 Dead Hang + 10 Kip Swings
Minute 3 - 5 Barbell Kang Squats, Light
Video Support:
Banded Clamshell
Banded Overhead Squat
Barbell Kang Squat
PRVN Perform Week 4/11
For Load:
4 x 10
-rest 3:00 b/t sets-
2 Sets @ 60-70%
2 Sets @ 55-65%
% is Based on 1RM Back Squat
The goal today is to cycle these front squats at a 'workout tempo'. Focus on, with good positions, speeding through the first 5 reps here and seeing if we can maintain that tempo into the final few reps of each set.
Record Working Weights
For Load:
6 Sets
50ft/15m Farmers Carry
-rest 1:30 b/t sets-
Score: Load / Hand
Load Targets:
Level 3 - 205/145lbs Each Hand (93/66kg)
Level 2 - 185/125lbs Each Hand (84/57kg)
Level 1 - 145/95lbs Each Hand (66/43kg)
*This is assuming we have loadable farmers handles.
If you do not have loadable handles, perform 5 x 100ft/30m with the heaviest kettlebells or dumbbells you have available.
For Time:
100/80 Cal Row
-into-
5 Rounds
14 Toes to Bar
7 Overhead Squats
Barbell: 185/125lbs (84/57kg)
Goal: 10:00-15:00
Score: Time
RPE: 8.5/10
Primary Objective: Unbroken Overhead Squats
Secondary Objective: Toes to Bar Management
Today the row will be taken at an RPE 8.5 effort today - walk up to the line and hold it from an intensity standpoint, since we a couplet coming that will not be overly aerobically demanding. The toes to bar and overhead squat couplet requires good midline and shoulder fatigue management. The main goal is unbroken overhea squats at a moderately heavy weight, so begin adding breaks to the toes to bar to maintain this as this transition can be kept quick, especially if it means we can pick up the bar faster and more confidently each round.
If possible, set the floor up so the barbell gets advanced 10ft forward down the floor after each round, creating longer transitions and a competition feel to the workout.
Level 3: As Prescribed
Level 2: Barbell: 165/115lbs (75/52kg)
Level 1: Barbell: 135/95lbs (61/43kg)
For Time:
90/72 Cal Row
-into-
5 Rounds
11 Toes to Bar
7 Overhead Squats
Video Support:
Toes to Bar Tips
For Quality:
3 Sets
10/10 Hand Supported Dumbbell Suitcase Lateral Box Step Up, Moderate to Heavy
7-9 Rower Hamstring Curls w/ Controlled Eccentric
For Time:
3 Sets
4 Rounds
600m Bike Erg
300m Row
150m Ski Erg
-rest 2:00 between sets-
Score: Slowest Set
Goal Times:
Level 3: Men 10:30-12:00 / Women 11:30-13:00
Level 2: Men 12:00-13:30 / Women 13:00-14:30
Level 1: Men 12:00-13:30 / Women 13:00-14:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8.5/10 — Four rounds per set. Consistent effort start to finish.
Primary Objective: Hold your target splits across all four rounds within each set. Round 4 should look like round 1.
Secondary Objective: Maintain set-to-set consistency. The 2:00 rest is short — athletes who go out too hard in round 1 will feel it by round 3 of every set.
Coaching Notes:
This is the density version of Week 3. Same total distances per set, but now transitions matter more and your ability to get up to pace and moving is essential. The cumulative fatigue within each set is the point. The short distances make it tempting to treat each round like a sprint, especially in the first set, resist that urge. This is still a pacing workout. The athletes who execute this best will lock into a sustainable rhythm early and let the effort build naturally across the rounds rather than forcing it. By set 3, if your splits are holding, you've done the work correctly.
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: 600m goes by fast. That's the trap. Settle into your target pace immediately and don't let the short distance convince you to push. You have three more rounds after this one.
Row: 300m is a single focused effort, long on the drive, consistent split. Your transition into the Ski is immediate. Finish strong and controlled.
Ski: 150m should feel like a hard push, not a sprint. If you've held your paces on the Bike and Row, this is where you can open up slightly. By round 4 of set 3, this is where you'll feel the full weight of the session. Hold your split here and the workout is a success.
Level 3,2: As Prescribed
Level 1: 500m Bike Erg / 250m Row / 125m Ski Erg
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
1:00 Back Rack Elbow Rotations
10 Bootstrap Squats
20 Banded Pull Aparts
-then-
For Quality:
3 Rounds
15 Air Squats
10 Push Ups
10 Ring Rows
5/5 Kettlebell Hang Clean & Jerk, Moderate
PRVN Perform Week 4/11
For Load:
5 Sets @ 75-75-80-85-85%+
Clean Pull
Power Clean
Clean Pull
Power Clean
Split Jerk
This will be an unbroken complex. You may build above 85% by feel on the final set to an RPE 9 heavy for the day.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 4/11
For Load:
15:00 EMOM @ 80-85%
Minute 1 - 8 Burpee Box Jumps
Minute 2 - 1 Squat Clean & Jerk
Minute 3 - Rest
% is Based on 1RM Squat Clean & Jerk
Box: 24in/20in
May build within the range here but the goal is no misses. The interference work should be relatively manageable today, within 45 seconds, allowing for a high level of execution on the barbell.
Record Each Working Weight
Level 3,2: As Prescribed
Level 1:
For Load:
15:00 EMOM @ 75-85%
Minute 1 - 7 Burpee Box Jumps
Minute 2 - 1 Squat Clean & Jerk
Minute 3 - Rest
For Time:
4 Sets
50ft/15m Handstand Walk
20 American Kettlebell Swings
20 Chest to Bar Pull-ups
-rest 1:00 b/t sets-
Kettlebell: 24/16kg
Score: Time, Including Rest
RPE: 8/10
For this skill session the goal is pretty simple - push the tempo on the handstand walk, go unbroken on the kettlebell, and then manage the chest to bar in the biggest sets possible each set. If this changes from set to set as upper body fatigue accumulates, that is acceptable today.
Level 3: As Prescribed
Level 2:
For Time:
5 Sets
30ft/9m Handstand Walk
12 American Kettlebell Swings
12 Chest to Bar Pull-ups
-rest 1:00 b/t sets-
Level 1: Kettlebell: 20/12kg
5 Sets
25ft/7.5m Handstand Walk OR 3 Wall Walks
12 American Kettlebell Swings
12 Pull-ups
-rest 1:00 b/t sets-
Video Support:
Handstand Walks
For Time (17:00 Cap)
10-9-8-7-6-5-4-3-2-1
Deadlifts
Dumbbell Bench Press
Squat Cleans
Barbell:
Deadlifts: 295/220lbs (133.5/99.5kg)
Squat Cleans: 145/105lbs (65.5/47.5kg)
Dumbbells: 2x90/60lbs (41/27kg)
Goal: 12:00 - Finish
Score: Time
RPE: 8.5/10
Primary Objective: Bench Press Management
Secondary Objective: Build Squat Clean Intensity
Today has two focal points, the first of which is passing a 'push' strength check. We can either go unbroken and push on the bench, or not - and managing around that is element one. Secondarily, it's about lower body pulling endurance and how aggressive we can be with the squat clean cadence after unbroken deadlifts. The goal should be to attack the deadlifts, and build intensity on the cleans after priming into the workout during the sets of 10-9.
If possible, set today up like a competition floor like it was back in 2023. The barbell for squat cleans advances 5ft down the floor after each set creating a longer transition back to the bench.
Level 3: As Prescribed
Level 2:
Barbell:
Deadlifts: 255/175lbs (116/80kg)
Squat Cleans: 135/95lbs (61/43kg)
Dumbbells: 2x70/50lbs (32.5/22.5kg)
Level 1:
Barbell:
Deadlifts: 225/155lbs (100/70kg)
Squat Cleans: 115/80lbs (52/36kg)
Dumbbells: 2x50/35lbs (22.5/15kg)
For Quality:
4 Sets
10-12 Dual Kettlebell Z Press, Moderate
60 ft/18m Hand Over Hand Sled Pull, Moderate
3 Sets
8/8 Side Lying Dumbbell Powell Raise
Warm-Up:
10:00 @ Easy / Warm-Up Pace
4 Sets:
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
Main Set:
5 Sets:
600m Run
Rest :60 b/t sets
-
5 Sets:
400m Run
Rest :45 b/t sets
-
5 Sets:
200m Run
Rest :30 b/t sets
Cool Down:
10:00 @ Easy
Score: Total Working Time
Stimulus: 5k Development / Lactate Clearance / Speed Endurance
RPE: 8.5/10
Primary Objective: Hold consistent 5k pace across all five 600m reps with no drop-off. The :45 rest does not allow full recovery -- your ability to hold pace in Reps 4 and 5 is the test.
Secondary Objective: Use the descending distance to build confidence as the session progresses. The 400s and 200s should feel like you're picking up, not hanging on. If the speed is there in the 200s, your pacing on the 600s was honest.
Paces:
600m: 5k Goal Pace. These are the centerpiece of the session, just long enough that you can't sprint them, short enough that you should be able to hold pace across all five. The :45 rest is intentionally short. You will feel the accumulation. That's the point.
400m: Step down in distance but step up in effort slightly -- 3k-5k pace. The shorter rest forces you to carry fatigue into each rep. The goal is to hold pace despite that, not to outrun it.
200m: 1500m-3k effort. These are fast and deliberate -- not survival reps. By this point in the session your legs are loaded. The 200m finishers are about turnover, mechanics, and finishing with quality. If you find yourself slowing significantly from rep 3 to 5, the 400m block was too fast.
Coaching Notes:
This session lives in the middle of the development arc -- it's not as long as the 2000m tempo work and not as varied as the speed stamina day. It's a volume-at-pace session. Five 600m reps at 5k pace with short rest is the most accumulated time-at-pace in this cycle. That's the adaptation driver here.
The short rest on the 400s and 200s is intentional. Full recovery would make these into speed sessions. The compressed rest keeps heart rate elevated and forces your body to maintain economy under fatigue -- which is exactly what a 5k race demands from 2k onward.
Level 3, 2: As prescribed
Level 1: 5 x 400m Rest :45 / 3 x 300m Rest :30 / 5 x 150m Rest :30 @ Hard Sustainable Pace
For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
Video Support:
Prone Swimmers
Adductor Rocking
Frog Pose
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