PRVN COMPETE

🔥 CYCLE OVERVIEW

🔥 HOW TO STRUCTURE YOUR TRAINING

🔥 SUBSTITUTIONS GUIDE

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:45/:45 Banded Front Rack Stretch
15/15 Banded Archer from Squat
20 Alt. Cossack Squats
-then-
For Quality:
7:00 AMRAP
30 Plate Hops
5/5 Single Arm Kettlebell Front Squat, Moderate
:10 Dip Support (Top)

Video Support:
Banded Front Rack Stretch
Banded Archer from Squat
Cossack Squats
Plate Hops

PRVN Perform Week 6/11

For Load:
Establish a Heavy 3 For the Day
-then-
4 x 3 @ 85-90%

% is Based on Heavy 3

Keep the heavy 3 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy 4 from two weeks ago.

Record Working Weights

For Quality:
15:00 EMOM
Minute 1 - :45 Max Rep Beaded Rope Double Unders
Minute 2 - 12 Sandbag Squats (Shoulder)
Minute 3 - 3 Rope Climbs

Sandbag: 150/100lbs (70/45kg)

Score: Total Double Unders
RPE: 8/10

Today should be a challenging skill session. Keep the double unders quality today with the more challenging rope, don't look to over reach here and force transitions. The sandbag squats should be unbroken, switch shoulders each round. The rope climbs are the main focus under fatigue, forcing cycle speed and transitions here. To maintain control of intensity, add more breaks on the jump rope today.

Level 3: As Prescribed
Level 2:
15:00 EMOM
Minute 1 - :45 Max Rep Beaded Rope Double Unders
Minute 2 - 10 Sandbag Squats (Shoulder)
Minute 3 - 2 Rope Climbs
Level 1: Sandbag: 100/80lbs (45/36kg)
15:00 EMOM
Minute 1 - :30 Max Rep Beaded Rope Double Unders
Minute 2 - 10 Sandbag Squats (Shoulder)
Minute 3 - 2 Rope Climbs

Video Support:
Rope Climb Descents

For Time:
40/30 Calorie Echo Bike
30/24 Ring Muscle Ups
40/30 Calorie Echo Bike

Goal: 6:30-10:30
Score: Time
RPE: 9/10

Primary Objective: Ring Muscle Up Game Plan
Secondary Objective: Full Send Echo Bike Finisher

Today's workout is simple, but will require intelligent execution. The workout can only be lost on the first echo bike; choose a smart, RPE 8 pace here so that we get off the bike with the heart rate elevated but ready to attack the rings. Have a game plan for the ring muscle ups, but be ready to adjust on the fly in the final 10-12 reps and don't get caught over resting in an attempt to stick firmly to your plan. Always leave 1 rep in the tank on the muscle ups is key in a setting like this with high localized fatigue. When it comes to the final echo bike, it's pure gas pedal.

Level 3: As Prescribed
Level 2:
For Time:
30/22 Calorie Echo Bike
20/16 Ring Muscle Ups
30/22 Calorie Echo Bike
Level 1:
For Time:
40/30 Calorie Echo Bike
20/16 Bar Muscle Ups OR 30 Chest to Bar Pull Ups
40/30 Calorie Echo Bike

Video Support:
Ring Muscle Up Tips

For Quality:
4 Sets
10 Seated Pike Leg Lifts
:45 Plank On Elbows
*Add Load to Plank If Able

Video Support:
Seated Pike Leg Lifts

For Time:
@ Zone 2 Pace
4 Sets
400m Run
500m Bike Erg
400m Run
500m Bike Erg
400m Run
Rest 1:00 (Nasal Box Breathing Focus)

Score: Time, Including Rest
RPE: 4-5/10
Stimulus: Aerobic Threshold / Zone 2

Primary Objective: Maintain a low heart rate and focus on run cadence and efficiency even at slower paces than normal. Keep the Bike moderate as well and allow for nasal breathing for the majority of the workout.
Secondary Objective: Consistency across sets

The goal here is to develop aerobic stamina and allow for recovery while still adding in volume to develop that big aerobic base.

Level 3,2: As Prescribed
Level 1:
4 Sets
200m Run
500m Bike Erg
400m Run
500m Bike Erg
200m Run
Rest 1:00 (Nasal Box Breathing Focus)

For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
5 x Skin the Cats on Rings OR Shoulder Extension Stretch x :30s
1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Notes:
Supine Supinated Reach
• Palms up, ribs down
• Weight assists range
• Long exhales
Skin the Cat
• Pain-free range only
• Control eccentrics
• Use stretch if needed
Pigeon Pose
• Square hips as tolerated
• Stay tall before folding
• Calm nasal breathing

Video Support:
Supine Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose

🔥 CYCLE OVERVIEW

🔥 HOW TO STRUCTURE YOUR TRAINING

🔥 SUBSTITUTIONS GUIDE

🔥 JOIN THE PRVN COMMUNITY GROUP

🔥 TAPERING FOR COMPETITION

🔥 LOOKING TO SMASH A SIDE QUEST? CHECK OUT OUR EBOOK SELECTION FOR SPECIALTY FOCUSES

1:00 Seated Straddle w/ Alt. Side Bends
20 Death Marches (No Weight)
12/12 Single Leg Glute Bridges
-then-
For Quality:
4 Rounds
10 Russian Kettlebell Swings, Moderate
10 Box Step Ups w/ Jump Down
10 Pike Push Ups

Video Support:
Dumbbell Death March
Pike Push-Ups

PRVN Perform Week 6/11

For Time:
5 Sets
12 Box Jumps (Step Down)
12 Deadlifts
-rest 1:30 b/t sets-

Box: 30/24in
Barbell: 275/185lbs (125/85kg)

Score: Time, Including Rest
RPE: 9/10

The goal today is to complete each of these intervals as a near sprint. Push the box jump pace, and then cycle the deadlifts unbroken as a hard rule today.

Level 3: As Prescribed
Level 2: Barbell: 245/165lbs (110/75kg)
Level 1: Barbell: 205/145lbs (93/65kg) / Box: 24/20in

PRVN Perform Week 6/11

For Load:
5 Sets @ 75-85%+
2 Push Jerks

% is Based on 1RM Push Jerk

Build to an RPE 8.5-9/10 (1-2 reps in the tank) top set for the day.

Record Each Working Weight

For Time:
1000m Row
50 Dual Dumbbell Hang Clean & Jerk
50 Toes to Bar
1000m Row
25 Dual Dumbbell Devils Press
50 Strict Handstand Push Ups

Dumbbells: 2x50/35lbs (22.5k/15kg)

Goal: 18:30-24:30
Score: Time
RPE: 8.5/10

Primary Objective: Local Muscle Fatigue Management
Secondary Objective: Strict Handstand Push Up Game Plan

This workout is about maintaining threshold paces on the rower and managing grip and shoulder fatigue, respectively, as the workout goes along. Look to row at about 5k pace, and focus on relaxing the grip during the return each stroke. The first 100 reps here have a high grip demand, and could get out of hand quickly if we go too big too early - look to hit manageable sets with consistent transitions from the get go. For the final devils press into handstand push up combo, pulling and overall shoulder fatigue will be huge limiting factors. Keep the devils press cadence consistent and focus on using the hips and lower back so we can keep as much pressing power as possible for the final local fatigue test of 50 handstand push ups. Have a plan for these, but again, be ready to adjust on the fly based on how the shoulders are feeling.

Level 3: As Prescribed
Level 2:
For Time:
1000m Row
40 Dual Dumbbell Hang Clean & Jerk
40 Toes to Bar
1000m Row
20 Dual Dumbbell Devils Press
40 Strict Handstand Push Ups
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
1000m Row
40 Dual Dumbbell Hang Clean & Jerk
40 Toes to Bar
1000m Row
20 Dual Dumbbell Devils Press
40 Kipping Handstand Push Ups

Video Support:
Toes to Bar Levers

For Time:
55/45 Strict Supinated Pull-Ups
*Every break, perform 8 wall facing handstand push ups

Goal: 5-8 Sets
Score: Time
RPE: 8.5/10 (Muscular)

First and foremost maintain quality of movement here on both exercises. Perform each strict pull-up set to an RPE 8 effort so we see a controlled fade in reps every set. Chase the pump a bit here today, however - don't over rest and let's embrace the fade as we go.

Level 3: As Prescribed
Level 2:
For Time:
50/40 Strict Supinated Pull-Ups
*Every break, perform 5 wall strict handstand push ups
Level 1:
For Time:
45/35 Banded Supinated Strict Pull-Ups
*Every break, perform 6-8 pike handstand push ups.

Video Support:
Deficit Pike HSPU

For Time:
3 Sets
0:00-3:00
30/22 Calories @ Target 2:00 Max Cal Pace
3:00-5:00
20/14 Calories @ Faster than Target Pace
5:00-6:00
12/9 Calories @ Even Faster

Score: Total Working Time
Stimulus: Anaerobic Power / Lactate Clearence
RPE: 9.5/10

Primary Objective: Consistent output across both sets here
Secondary Objective: Increasing RPM and Wattage from the 30/22 Cals set to the 12/9 Cal high Effort finish to each set. This will come back around and make the 30/22 very challenging on sets 2 and 3

We are continuing to build the ability to flush the legs under fatigue and build our ability to hold power output after hard efforts. This will increase our capacity in all workouts and peak our ability on a 2:00 Test.

The goal here is to have over 90 seconds, 60 seconds, and 30 second of rest, respectively, each interval.

Level 3: As Prescribed
Level 2:
25/18 Calories
18/13 Calories
10/7 Calories
Level 1:
22/16 Calories
15/10 Calories
8/6 Calories

For Quality:
3 Sets
8 x 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:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing

Video Support:
Prone Swimmer
Adductor Rock Back
Frog 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:
36:00 EMOM
Minute 1 - 10 Shoot Throughs
Minute 2 - Max Calorie Ski Erg
Minute 3 - 5 Skin the Cat
Minute 4 - Max Calorie Echo Bike
Minute 5 - 10 GHD Hip Extension w/ Rotation
Minute 6 - Max Calorie Echo Bike

Goal: Consistent Machine Paces
Score: Total Meters
RPE: 5-6/10

This should leave you around 2:00 to machine each interval today. Keep the suitcase carry neutral throughout today, and maintain a good tempo throughout the skin the cats. For the plank, this will be on your hands. Overall this is a midline positional focused active recovery piece with very controlled machine paces.

Level 3: As Prescribed
Level 2: Kettlebells: 2x24/16kg / 3 Skin the Cats
Level 1: Kettlebells: 2x20/12kg / 2 Skin the Cats

Video Support:
Skin the Cat

Warm-Up:
3 Sets
100 Swim Easy
50 (25 breast/25 back)

Kick Set:
6x50 Kick
Rest 30 seconds between each set
Perform as underwater butterly kick for as long as possible, then come up for breath and into streamline freestyle kick.

Main Set:
400m @ 500m Race Pace + 3sec/100m
300m @ 500m Race Pace
200m @ 500m Race Pace -3sec/100m
100m @ Fastest Sustainable pace
Rest 1:00 b/t sets

We now have built into a hard 1000m effort here of descending distance and increasing paces. This style of flow and intensity will prime the system for our 500m Re-Test in the coming weeks.

Pull Set:
6x50 Pull
Rest: 30 seconds between each set
*Focus on hard long strokes and pressing the water past the body once hand position reaches hip

Cooldown
150 Choice

Score: Total Time Main Sets (Including Rest)
RPE: 8/10
Stimulus : Speed / Technique Development

Focus: reaching and elongating stroke to make the same pace feel easier over same total volume

Level 3,2: As Prescribed
Level 1: 6 Sets x 150m or 8 Sets x 100m depending on goal and ability to sustain paces.

A) Start with the Shoulder stretch session:

B) For Quality:
10:00 - Handstand Walk / Stairs and Ramp Practice

Focus on improving precision, agility, balance. Rest as much as you need.

C) Gymnastics Core
30:00 EMOM
Minuto 1: 1 Legless Rope Climb; (Seated-to-Seated)
Minuto 2: 8/8 Pistols with 1s Hold in Bottom
Minuto 3: :20 Freestanding Handstand Hold
Minuto 4: 6 Banded Low Ring Transition
MInuto 5: 15 Superman Rocks

Level 3,2: As Prescribed
Level 1:
B) For Quality:
10:00 practice Wall lateral handstand hold

C) Gymnastics Core
30:00 EMOM
Minuto 1: 1 Legless Rope Climb or 2 Rope Climbs
Minuto 2: 8/8 Banded Pistols
Minuto 3: Complete 20 Second Shoulder Tap from Pike
Minuto 4: 6 Banded low ring transition
MInuto 5: 15 Superman Rocks

Videos Support:
Shoulder Stretch Session
Banded low ring transition
Superman rock
Wall Lateral Handstand Hold
Banded Pistols
Wall Facing Shoulder Taps

For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing

Video Support:
Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose

🔥 CYCLE OVERVIEW

🔥 HOW TO STRUCTURE YOUR TRAINING

🔥 SUBSTITUTIONS GUIDE

🔥 JOIN THE PRVN COMMUNITY GROUP

🔥 TAPERING FOR COMPETITION

🔥 LOOKING TO SMASH A SIDE QUEST? CHECK OUT OUR EBOOK SELECTION FOR SPECIALTY FOCUSES

16 Alt. Elbow to Instep w/ Twist
12/12 Bird Dog from Crawling
20/20 Banded Side Steps
-then-
For Quality:
3 Rounds
15 Calorie Bike, Building
7/7 Archer Ring Rows
15 Air Squats
2 Wall Walks w/ 2/2 Shoulder Taps

Video Support:
Bird Dog from Crawling
Banded Side Steps
Archer Ring Row

PRVN Perform Week 6/11

For Load:
4 x 10 @ 60-70%
-rest 3:00 b/t sets-

% is Based on 1RM Back Squat

The goal today is to cycle these back 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 x 50ft/15m Yoke Carry
-rest 1:30 b/t sets-

Score: Heaviest Load

Today is a strongman strength session. The goal is to start at a moderate plus weight, and build to a heavy set for the day.

As reference points, the heaviest yokes we have seen in high level competition are around 600lbs for the gentlemen and low 400s for the ladies.

For Reps:
18:00 AMRAP
30/24 Calorie Bike Erg
20 Line Facing Burpees
3/2 Legless Rope Climb
100ft/30m Handstand Walk

Goal: 2.5-3.5 Rounds
Score: Rounds & Reps
*Each 5ft of Handstand Walk is 1 Rep.
RPE: 8.5/10

Primary Objective: Legless Rope Climb Aggression
Secondary Objective: Consistency on Aerobic Stations

Today is about sustaining aerobic output each round, and managing skills under fatigue. The bike erg will be the main place to maintain breathing composure before leaning into the meat of each round. Keep the burpee pace consistent early, as the main focal point for the day is being aggressive with your rope climbs. The handstand walks come in big chunks each round, so be ready to pace transitions to maintain good positions and tempo.

Level 3: As Prescribed
Level 2:
For Reps:
18:00 AMRAP
30/24 Calorie Bike Erg
20 Line Facing Burpees
2/1 Legless Rope Climb
60ft/18m Handstand Walk
Level 1:
For Reps:
18:00 AMRAP
25/20 Calorie Bike Erg
20 Line Facing Burpees
2 Rope Climbs
30ft/9m Handstand Walk OR 8 Wall Walks

Video Support:
Kipping Legless Rope Climb
Handstand Walks

For Quality:
3 Sets
8/8 Front Rack Box Step Up (20"), Moderate to Heavy
10/10 Side Banded Plank Clamshell

Video Support:
Side Plank Banded Clamshell

For Time:
2 Sets
3 Rounds
1200m Bike Erg
600m Row
300m Ski Erg
Rest 2:00 between sets

Score: Slowest Set
Goal:
Level 3: Men 16:00-18:00 / Women 17:15-19:00
Level 2: Men 18:00-20:00 / Women 19:00-20:30
Level 1: Men 18:00-20:00 / Women 19:00-20:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8-8.5/10, Keeping same work to rest ratio as Week 2

Primary Objective: Hold your target splits across all three sets. The 2:00 rest is not enough to fully recover — that's intentional.

Secondary Objective: Learn to pace under accumulated fatigue. Your splits in set 3 should mirror set 1. If they don't, set 1 was too fast.

Coaching Notes:
The rest is short by design, to mimic the longer test pace feel and target our lactate threshold work : rest ratio. Fatigue will carry over set to set and the athletes who execute this well are the ones who resist the urge to push early. Your benchmark splits are still the benchmark, they should allow you to have a target to shoot for and possibly even go faster in now that we are in the back half of this progression. For higher level pacing targets, look to start at 2-3s faster than benchmark paces, and increase further by 1-2 seconds on set 2.

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: 1:50-1:55/1000m | Row: 1:50-1:55/500m | Ski: 1:55-2:00/500m
Women — Bike: 2:02-2:05/1000m | Row: 2:02-2:05/500m | Ski: 2:07-2:10/500m

Level 1
Men — Bike: 1:55-2:00/1000m | Row: 1:55-2:00/500m | Ski: 2:00-2:05/500m
Women — Bike: 2:05-2:10/1000m | Row: 2:05-2:10/500m | Ski: 2:10-2:15/500m

Bike: The shorter distance per round makes it tempting to surge, but only do so if you can sustain across all 3 rounds and maintain the row and ski.

Row: Stay long, stay controlled. Round 3 of the Row should match round 1. If it doesn't, the Bike was too fast.

Ski: Short enough that there's room to push, not short enough to sprint. Keep it honest through rounds 1&2 so round 3 is still executable at pace.

Level 3,2: As Prescribed
Level 1: 1000m Bike Erg / 500m Row / 250m Ski Erg

For Quality:
3 Sets
6 Jefferson Curl (5–5 tempo)
:45 – Ankle Dorsiflexion Rocker / side
6 / side 90/90 Hip Switch w/ Forward Fold
6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:
Jefferson Curl
• Very light load or BW
• Segment spine slowly
• No rushing
Ankle Dorsiflexion
• Knee over toes
• Heel down
• Breathe at end range
90/90 Hip Switch
• Control transitions
• Sit tall first
• Smooth reps
Cat Cow
• 3 breaths flexion
• 3 breaths extension
• Move with breath

Video Support:
Jefferson Curl
Ankle Dorsiflexion Rocker
90/90 Hip Switch w/ Fold
Cat Cow

🔥 CYCLE OVERVIEW

🔥 HOW TO STRUCTURE YOUR TRAINING

🔥 SUBSTITUTIONS GUIDE

🔥 JOIN THE PRVN COMMUNITY GROUP

🔥 TAPERING FOR COMPETITION

🔥 LOOKING TO SMASH A SIDE QUEST? CHECK OUT OUR EBOOK SELECTION FOR SPECIALTY FOCUSES

20 Seated 90-90 Rotations
20 Banded Pull Aparts
30 Press w/ Band
-then-
For Quality:
7:00 AMRAP
14 Walking Lunges
10 Scap Pull-Ups
6/6 Kettlebell Hang Clean & Press, Moderate

Video Support:
Seated 90-90 Rotations
Banded Pull Aparts
Press w/ Band

PRVN Perform Week 6/11

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. The goal is to beat your weight from 2 weeks ago on the 85%+ set, finishing at an RPE 9 heavy for the day.

% is Based on 1RM Power Clean

Record Working Weights

PRVN Perform Week 6/11

For Load:
15:00 EMOM @ 80-90%
Minute 1 - 15/11 Calorie Echo Bike @ RPE 8.5
Minute 2 - 1 Squat Clean & Jerk
Minute 3 - Rest

% is Based on 1RM Squat Clean & Jerk

Build within the percentage range with the goal being no misses, and finishing with an RPE 9 single here.

Record Each Working Weight

For Time:
4 Sets
7-5-3 Parallette Deficit Kipping HSPU
-rest 1:1 b/t sets-

Deficit: 14in/10in

Score: Time, Including Rest

The goal is aggressive density today at a very challenging deficit. Each set must be unbroken, your first set should be your fastest today. Rest as little as possible to maintain unbroken sets.

Level 3: As Prescribed
Level 2: Deficit: 8/5in
Level 1: Deficit: 3/1.5in

Video Support:
Kipping HSPU

For Time (6:00 Timecap):
104 Wall Balls
52 Pull-Ups
-rest 1:00-
At 7:00 (10:00 Timecap):
For Time:
4 Rounds
28 Alt. Pistols
15 Power Cleans

Wallball: 20/14lbs (9/6kg) to 10ft
Barbell: 115/80lbs (52/36kg)

Goal: 4:30 - Finish / 8:00 - Finish
Score: Total Working Time
*As noted below, treat these as individually scored events.
RPE: 9.5/10

Primary Objective: Sell Out On Part A
Secondary Objective: Pistol Pace

This throwback regionals workout is an absolute beast. Part A basically depends an all out, aggressive approach - this shold be approached as two scored, 100pt events in your mind. Then it's all about recovery, grit, and fitness. Part B is a low back and lower body intensive couplet. Being able to cycle the barbell aggressively, and then maintain efficient pistols and breathing is the goal.

Ideally, set this up like the competition floor so you will run ~80ft to a finish line after part A, and advance the barbell down the floor during part B after each set.

Level 3: As Prescribed
Level 2:
For Time (6:00 Timecap):
80 Wall Balls
40 Pull-Ups
-rest 1:00-
At 7:00 (10:00 Timecap):
For Time:
4 Rounds
20 Alt. Pistols
12 Power Cleans
Level 1: Barbell: 95/65lbs (43/29.5kg) / Wallball: 14/10lbs (6/4kg) to 10/9ft
For Time (6:00 Timecap):
70 Wall Balls
35 Pull-Ups
-rest 1:00-
At 7:00 (10:00 Timecap):
For Time:
4 Rounds
16 Alt. Pistols (Banded if Needed)
12 Power Cleans

Video Support:
Barbell Cycling w/ Tim - Singles
Barbell Cycling Tips with Tim

For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press

15 Banded Tricep Extensions

3 Sets
10 Incline Y Raise

Video Support:
Single Arm Dumbbell French Press
Incline Y Raise

10:00 @ Easy / Warm-Up Pace
-
4 Sets
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
-
3 Sets
1000m
Rest 1:00 b/t sets
-
3 Sets
800m Run
Rest 1:00 b/t sets
-
4 Sets
400m Run
Rest 1:00 b/t sets
-
10:00 @ Easy / Cool Down

Score: Total Time (Across 10 Sets)
Stimulus: 5k Development / Race Pace Feel
RPE: 8-8.5/10

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.

Primary Objective: Hold consistent paces across / no drop off today.

Secondary Objective: If anything a slight descending pace across intervals, meaning your third 1000m is your fastest, and your third 800m is faster than your 1st, etc.

Level 3,2: As Prescribed
Level 1: 3 x 800, 3 x 600m, 4x400m @ Hard Sustainable Pace across

For Time:
104 Syncro Wall Balls
52 Syncro Pull-Ups
-rest 2:00-
For Time:
4 Rounds
P1 - 28 Alt. Pistols
P2 - 15 Power Cleans

Wallball: 20/14lbs (9/6kg) to 10ft
Barbell: 115/80lbs (52/36kg)

Flow: Part A is quite simple today. Both partners perform the movement syncro (at the target and chin over bar, respectively). After the fixed rest, athlete 1 will begin with their pistols while athlete 2 will begin with their power cleans. Once both athletes have finished their station, they swill switch - and that completes round 1. Continue in this fashion for 4 rounds.

Level 3: As Prescribed
Level 2:
80 Syncro Wall Balls
40 Syncro Pull-Ups
-rest 2:00-
For Time:
4 Rounds
P1 - 20 Alt. Pistols
P2 - 12 Power Cleans
Level 1: Barbell: 95/65lbs (43/29.5kg) / Wallball: 14/10lbs (6/4kg) to 10/9ft
70 Syncro Wall Balls
35 Syncro Pull-Ups
-rest 2:00-
For Time:
4 Rounds
P1 - 16 Alt. Banded Pistols
P2 - 12 Power Cleans

Video Support:
Barbell Cycling w/ Tim - Singles
Barbell Cycling Tips with Tim
Banded Pistols

For Quality:
4 Sets
6 / side Quadruped T-Spine Rotation w/ Reach
:45 / side Half-Kneeling Hip Flexor + Overhead Reach
:45 Child’s Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:
Quadruped Rotation w/ Reach
• Rotate slowly
• Exhale into range
• Eyes follow hand
Half Kneeling Hip w/ Reach
• Light posterior pelvic tilt
• Ribs down
• Controlled breathing
Childs Pose
• Walk hands side to side
• Breathe into lats
• Relax neck

Video Support:
Quadruped T-Spine Reach
Half Kneeling Hip Flexor w/ Reach
Childs Pose w/ Side Bend

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