If your Online Semifinals window opens on Thursday, we would highly recommend resting on Wednesday this week so that you can start the competition on Thursday afternoon. If your Online Semifinals window opens on Friday, train Wednesday per normal and then rest on Thursday before the weekend.
This weekend the priority will be on online semifinals and performing the competition weekend, in full, regardless of whether you qualified or not. The goal here is to test ourselves and gather data at our last major point of the season before we begin our off season block. There will still be some additional programming for those who choose not to do online semifinals, but the goal here is to only do the online semifinals workouts and maximize your efforts and retests.
The workouts should be released laster this afternoon, Eastern Standard Time. At that time, our coaching team will put together warmups and thoughts on each workout, which will be posted in the platforms by on Tuesday. We will also program one of the semifinal workouts on both Friday and Saturday - to be clear, this is only for those NOT doing the weekend in full. We will post a recommended schedule with the warmups, etc for everyone doing the competition weekend.
:45/:45 Half Kneeling Banded Lat Stretch
15 Inch Worms w/ Pushup in Bottom
20 Banded Overhead Squats (Slow)
-then-
For Quality:
4 Rounds
10 V-Ups
5/5 Archer Ring Rows
5 Snatch Balance (No Dip), Light & Fast
PRVN Perform Week 10/11
For Load:
4 Sets
1:00 AMRAP
Max Squat Snatches
-rest 2:00 b/t sets-
Sets @ 65-70-75-80%
% is Based on 1RM Squat Snatch
Score: Total Reps
*Loads used in notes.
Do not push the tempo in each of these intervals. Focus on moving well, with confidence, and not over exerting yourself or missing lifts. Each interval at an RPE 7 effort and pace.
Goals would be around 8-10/6-8/5-7/4-5 reps each interval.
Record Reps Each Set
For Time:
6 Sets
5 Shuttle Runs
5 Ring Muscle Ups
-rest :30 b/t sets-
Shuttle Run: 50ft/15m Down & Back = 1
*Note these are longer than usual today.
Goal: 1:00-1:30 Sets
Score: Time, Including Rest
RPE: 8/10
Today is about execution and quality. As we taper for online semis later this week, we want quality touches here with a focus on efficient touch & turns on the shuttles and good, unbroken sets on the rings. Focus on finding a good breathing cadence through the muscle ups today.
Level 3: As Prescribed
Level 2:
For Time:
7 Sets
4 Shuttle Runs
3 Ring Muscle Ups
-rest :30 b/t sets-
Level 1:
For Quality:
4 x 5 Swinging Ring Rows
4 x 4 Kipping Ring Dips
4 x 5 Banded Low Ring Muscle Ups (Kipping)
Video Support:
Ring Muscle Up Tips
Banded Low Ring Kipping Muscle Ups
Swinging Ring Row
Ring Dip Kipping
For Reps:
13:00 AMRAP
12/9 Calorie Echo Bike
15-10-5 Power Snatch
3 Rope Climbs
15-10-5 Overhead Squats
Barbell:
Weight 1 - 95/65 (43/29.5kg)
Weight 2 - 135/95 (61/43kg)
Weight 3 - 165/115 (75/52kg)
To be clear on the flow, the barbell ascends & rep scheme descends over the first 3 rounds then stays at weight 3 and 5 reps for the remainder of your workout.
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 8.5/10
Primary Objective: Cycle the Barbell Early
Secondary Objective: Rope Climb Tempo
Today the goal is to not let the intensity get out of hand, but focus on our execution. Rope climb tempo is a key emphasis here, along with cycling the barbell in touch and go sets for the first 2 rounds - but not this is not intended to be unbroken. Once we reach the third round and beyond, singles are expected on the power snatches but unbroken on the overhead squats. All day the echo bike should be kept to an RPE 7-8 pace to allow for emphasis and execution on the rest of each round.
Level 3: As Prescribed
Level 2:
For Reps:
13:00 AMRAP
12/9 Calorie Echo Bike
12-8-4 Power Snatch
2 Rope Climbs
12-8-4 Overhead Squats
Level 1:
Barbell: Weight 1 - 75/55 (34/25kg) / Weight 2 - 115/75lbs (52/34kg) / Weight 3 - 135/95lbs (61/43kg)
For Reps:
13:00 AMRAP
12/9 Calorie Echo Bike
12-8-4 Power Snatch
2 Rope Climbs
12-8-4 Overhead Squats
Video Support:
Rope Climb Descents
For Quality:
3 Sets
15 Barbell Hip Thrust, Moderate
15 Reverse Hyper or GHD Reverse Hyper
*:02 Eccentric on each Barbell Hip Thrust Rep
Video Support:
GHD Reverse Hyperextension
For Time:
Every 3:00 x 3 Sets
650/600m Row
Every 3:00 x 3 Sets
650/600m Ski
Every 3:00 x 3 Sets
45/34 Calorie Echo Bike
Goal Time / Set:~ 2:10 - 2:20 Across All Machines
Score: Total Working Time
Stimulus: Machine Threshold Conditioning
RPE: 8/10
Primary Objective: Consistent interval times across each machine
Secondary Objective: Increase slightly on the 3rd set of each machine interval.
This is written so that you will complete all 3 sets of the Row, then all 3 sets of the Ski, then all 3 sets of the Echo Bike. The focus here is to have about 2:15 of work and :45 rest to keep the pressure on the system while still allowing for the output and RPE to stay right in that lactate threshold zone or just sub lactate threshold.
Pacing Strategy:
Men Level 3
Row = 1:40-1:45/500m, Ski 1:45-1:50/500m, Echo Bike 72-75 RPM
Women Level 3:
Row = 1:52-1:55/500m, Ski 1:57-2:00/500m, Echo Bike 64-66 RPM
Men Level 2
Row = 1:45-1:50/500m, Ski 1:50-1:55/500m, Echo Bike 70-72 RPM
Women Level 3:
Row = 1:52-1:55/500m, Ski 1:57-2:00/500m, Echo Bike 61-64 RPM
Men Level 1
Row = 1:50-1:55/500m, Ski 1:55-2:00-1:50/500m, Echo Bike 67-70 RPM
Women Level 3:
Row = 1:52-1:55/500m, Ski 1:57-2:00/500m, Echo Bike 58-60 RPM
Level 3: As Prescribed
Level 2: 600/550m For Row and Ski, 40/30 Calories for Echo
Level 1: 550/500m For Row and Ski, 35/25 Calories for Echo
4 Sets:
5/5 Bird Dog Rows, Light & Slow
:30 Tabletop Crawling
:30/:30 Couch Stretch
10 Seated 90-90 Get Ups
Video Support:
Bird Dog Row
90-90 Get-ups
Tabletop Crawling
Below you'll find the full guide for Online Semifinals this weekend!
:45/:45 PVC Front Rack Stretch
20 Banded Pull Aparts
15 Bootstrap Squats w/ Twist
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Bike, Building
Minute 2 - 2 Wall Walks + 2/2 Shoulder Taps or Palm Raises
Minute 3 - 5/5 Lateral Box Step Ups
Video Support:
PVC Front Rack Stretch
Banded Pull Aparts
Bootstrap Squat
PRVN Perform Week 10/11
For Load:
4 Sets
5 Reps @ 60-70%
5 Box Jumps
Box: 30/24in
% is Based on 1RM Front Squat
Build within the range to an RPE 7 top set with a focus on crisp, clean reps.
Record Working Weights
For Quality:
15:00 EMOM
Minute 1 - 15 GHD Sit Ups
Minute 2 - 10 Dual Dumbbell Power Clean
Minute 3 - 10 Alt. Pistols
Dumbbells: 2x50/35lbs (22.5/15kg)
*Perform your last 2 sets at 2x70/50lbs (32.5/22.5kg)
Score: Completion
RPE: 7/10
You should have about 30 seconds of rest on every minute today. This piece is designed to be good touches on these movements - with a main emphasis on building pace on the pistols while keeping movement patterns clean.
Level 3: As Prescribed
Level 2: 2x50/35lbs (22.5/15kg) Across
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
*Use 2x50/35lbs (22.5/15kg) for your last 2 sets.
For Quality:
15:00 EMOM
Minute 1 - 10 GHD Sit Ups
Minute 2 - 10 Dual Dumbbell Power Clean
Minute 3 - 10 Alt. Banded Pistols
Video Support:
Banded Pistols
For Time:
5 Sets
50 Double Unders
10 Strict Hanstand Push Ups
15 Box Jump Overs
50ft/15m Handstand Walk
-rest 1:00 b/t sets-
Box: 24/20in
Goal: 1:45-3:00 Sets
Score: Time, Including Rest
RPE: 8/10
Primary Objective: Push the Handstand Variations
Secondary Objective: Consistent Box Jump Over Cadence
Today the goal is sustainable and consistent splits across all sets. The goal is to emphasize your handstand push up and handstand walk approach, and use primarily the box jump overs as a pacing mechanism to keep splits consistent. For the shspu and walks, keep transitions and planned breaks consistent from set to set - so know your body early and trust your approach.
Level 3: As Prescribed
Level 2:
For Time:
5 Sets
48 Double Unders
8 Strict Hanstand Push Ups
12 Box Jump Overs
30ft/9m Handstand Walk
-rest 1:00 b/t sets-
Level 1: Box: 24/20in
For Time:
5 Sets
36 Double Unders
8 Kipping Hanstand Push Ups
15 Box Jump Overs
4 Wall Walks
-rest 1:00 b/t sets-
Video Support:
Handstand Walks
Double Unders
For Quality:
3 Sets
1:00 Plank (Elbows)
8/8 Side Plank Hip Thrust, Bodyweight or Light
Video Support:
Plank
Side Plank Hip Thrust
Warm-up:
5:00 Easy Run
-then-
10 Lateral Leg Swings (each leg)
10 Forward/Backward Leg Swings (each leg)
10 Walking Knee Hugs (each leg)
10 Walking Quad Pulls (each leg)
-then-
2 x
20m High Knees
20m Butt Kicks
20m A-skips
20m B-skips
-then-
2 x 100m Strides, 1:00 walk between
Main Set:
For Time:
5k Run
Score: Time
RPE: 10/10 (Test Effort)
Today is our 5k Run test to cap off this progression. Based on the last few weeks of the cycle, especially, you should have a great gauge of what our pace target will be here today. Look to hold your goal pace for the first 3k, and then approach the final 1k/1k split by feel. The goal is a strong, negative split final 1k to the finish.
Level 3,2,1: As Prescribed
3 Sets:
8 Slow Dumbbell Wrist Rotations
:30/:30 Barbell Forearm Smash
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
Below you'll find the full guide for Online Semifinals this weekend!
:45/:45 Couch Stretch
15/15 Bird Dog from Crawling
15/15 Clamshell Plus
-then-
For Quality:
8:00 AMRAP
10 Calorie Row, Building
4/4 Single Arm DB/KB Strict Press, Moderate
4/4 Stagger Stance RDL, Same Load
Video Support:
Bird Dog from Crawling
Clamshell Plus
Stagger Stance RDL
PRVN Perform Week 10/11
For Load:
4 Sets
1:00 AMRAP
Max Power Clean & Push Jerk
-rest 2:00 b/t sets-
Sets @ 65-70-75-80%
% is Based on 1RM Power Clean
Score: Total Reps
*Loads used in notes.
Do not push the tempo in each of these intervals. Focus on moving well, with confidence, and not over exerting yourself or missing lifts. Each interval at an RPE 7 effort and pace.
Goals would be around 8-10/6-8/5-7/4-5 reps each interval.
Record Reps Each Set
For Completion:
20:00 EMOM
Minute 1 - Max Calorie Row
Minute 2 - 15 Lateral Burpees Over Bar
Minute 3 - 15 Wallball Shots
Minute 4 - 15 Toes to Bar
Minute 5 - Rest
Wallball: 30/20lbs (13/9kg) to 10/9ft
Goal:
Level 3 - 20/15 Calorie / Minute
Level 2 - 18/13 Calorie / Minute
Level 1 - 16/11 Calorie / Minute
Score: Total Calories
RPE: 8/10
Primary Objective: Unbroken Wallball Shots
Secondary Objective: Maintain RPE 8 Effort on Row
Do not over reach on the row to start each interval today - a controlled, threshold effort that elevates the heart rate and creates some fatigue for the coming interval is the goal; not a sprint effort that takes away from the quality of our work to come. Look to finish the burpees with about :15 left on each minute, focusing on keeping a consistent step cadence throughout each set. Both the wallball and toes to bar are expected to be unbroken today.
Level 3,2: As Prescribed
Level 1: Wallball: 20/14lbs (9/6kg) to 10/9ft
For Completion:
20:00 EMOM
Minute 1 - Max Calorie Row
Minute 2 - 12 Lateral Burpees Over Bar
Minute 3 - 15 Wallball Shots
Minute 4 - 10 Toes to Bar
Minute 5 - Rest
Video Support:
Toes to Bar
For Quality:
3 Sets
12 Dual Dumbbell Arnold Press, Light to Moderate
20 Alternating Dumbbell SeeSaw Row, Light to Moderate
Video Support:
Dual Arnold Press
Alternating Dumbbell SeeSaw Row
For Calories:
24 Rounds (24:00 Clock)
:30 Echo Bike @ RPE 8 (Hard Sustainable)
:30 Echo Bike @ RPE 4-5 (Recovery, But still moving)
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
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
5 Inch Worms (5s in Down & Up Dog Positions)
Video Support:
Seated Figure Four Stretch
3-Way Banded Pull Apart
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.
Below you'll find the full guide for Online Semifinals this weekend!
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&2 - 400m Run
Minute 3 - Max Calorie Bike Erg
Minute 4 - 4 Wall Walks
Minute 5 - Max Calorie Ski
Minute 6 - 16 GHD Sit Ups
Minute 7 - Max Calorie Echo Bike
Minute 8 - Rest
Goal: Maintain RPE Guidance
Score: Total Calories
RPE: 5-6/10
Primary Objective: Consistent Mono Paces Throughout
Secondary Objective: Maintain RPE Guidance
Today the goal is to keep the machines at a consistent, RPE 6 pace and then focus on efficient, quality positions on both the wall walks and ghd sit ups.
Level 3, 2: As Prescribed
Level 1:
For Calories:
40:00 EMOM
Minute 1&2 - 300m Run
Minute 3 - Max Calorie Bike Erg
Minute 4 - 3 Wall Walks
Minute 5 - Max Calorie Ski
Minute 6 - 12 GHD Sit Ups
Minute 7 - Max Calorie Echo Bike
Minute 8 - Rest
Warm-Up:
3 Rounds,
100m Swim
50m Kick
100m Pull
50m Kick
Skill Set
9 Sets:
25m *Stroke
25m Freestyle
Rest: 30 seconds between sets
*Stroke = Butterfly / Breast / Back
If possible, alternating through strokes on each set
Main Set: (Freestyle)
3 Sets
0:00 - 4:30
200m
4:30 - 8:00
150m
8:00 - 10:00
100m
Cooldown:
100-200m Choice
Goal: Negative Split Each Distance Across Each Set
Score: Total Working Time
Stimulus: Lactate Threshold / Muscular Stamina
RPE: 8/10
Level 3,2: As Prescribed
Level 1: Add 15 seconds to each interval time frame
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
3 Sets
10/10 reps Banded Internal Shoulder Rotations
:25/:25 Banded Shoulder Distraction
10 Slow PVC Pass Throughs
30 seconds Hollow + 30 seconds Superman hold
-Then-
3 Sets
10/10 Banded Internal + External Rotations, Each Side
B)For quality:
30:00 EMOM
Minuto 1 - 3 Wall Walk with 4 sec Hold in Face Handstand Wall for rep
Minuto 2 - 10 Seconds False Grip Hang on Rings
Minuto 3 - 15 Seconds Bottom of Ring Push Up Hold
Minuto 4 - 5/5 Lateral Box Step Up (eccentric focused)
Minuto 5 - 10 Golfers Elbow Rehab Exercise w/ Dumbbells
Dumbbells: ~25/15lbs
Goal: Quality Movement
Score: Completion
RPE: 7/10
Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain quality in all exercises
In this section, we aim to cover general gymnastics. We will focus on quality, taking the initiative to modify the tempos and repetitions as needed to suit your skill level.
Level 3,2: As Prescribed
Level 1:
30:00 EMOM
Minuto 1 - 3 Wall Walk with for quality
Minuto 2 - 15 seconds bar hang Active shoulders
Minuto 3 - 10 Seconds Bottom of Ring Push Up Hold
Minuto 4 - 5/5 Lateral Box Step Up (eccentric focused)
Minuto 5 - 10 Golfer’s Elbow Exercise
Videos Support:
Banded Shoulder Internal Rotations
Banded Shoulder External Rotations
False Grip Hang on Rings
Bottom of Ring Push Up Hold
Lateral Box Step Up-eccentric focused
Golfer’s Elbow Exercise
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
Below you'll find the full guide for Online Semifinals this weekend!
20 Seated 90-90 Rotations
10/10 Single Leg Glute Bridges w/ :02 Hold
3 x :10/:10 Copenhagen Plank
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Plate Hop Series
Minute 2 - 10 Goblet Squats
Minute 3 - 10 Box Jumps w/ Step Down
Video Support:
Seated 90-90 Rotations
Copenhagen Plank
Plate Hop Series
PRVN Perform Week 10/11
For Load:
4 Sets
5 Reps @ 60-70%
5 Seated Broad Jumps
% is Based on 1RM Back Squat
Build within the range to an RPE 7 top set with a focus on crisp, clean reps. Sit on a box that puts you below parallel.
Record Working Weights
"Online Semifinals Event 3 - 2026"
For time:
3 rounds of:
30 wall-ball shots
100-foot (4x25 feet) handstand walk
100 double-unders
Then, 3 rounds of:
15 wall-ball shots
50-foot (2x25 feet) handstand walk
50 double-unders
♀ 20-lb (9-kg) medicine ball, 10-foot target
♂ 30-lb (14-kg) medicine ball, 10-foot target
Time cap: 25 minutes
Primary Objective: Handstand Walk Management
Secondary Objective: Smart on the Wallballs
The heavy wallballs are the trap of this event. This is primarily a handstand walk under fatigue test. If you are very efficient with your jump rope positions and can keep aerobic demand manageable through them, it will be a superpower on this workout. Know your limits on the handstand walks, and don’t get caught over reaching on the first 2 sets of 100ft unless you know you can handle it. Shoulder fatigue will add up here, and your ability to keep it under control as we get through the final section of 100ft in the 3rd round is key. Once we get to the final 3 rounds with smaller chunks of work, if we’ve kept our upper body in check we should be able to start pushing to the finish. You want to feel like this is a ‘building’ event, not a ‘fading’ event.
Primer:
Spend 10m warming up your handstand walks and double unders, making sure joints are loose and we are locked in for the day.
-then-
Primer:
3 Rounds
10 Wallball Shots @ Workout Weight
25ft/7.5m Handstand Walk
25 Double Unders
*Workout speed transitions.
Level 3: As Prescribed
Level 2: Wallball: 20/14lbs (9/6kg) to 10ft
Level 1: Wallball: 14/10lbs (6/4kg) to 10/9ft
For time:
3 rounds of:
30 wall-ball shots
10 wall walks
50 double-unders
Then, 3 rounds of:
15 wall-ball shots
5 wall walks
25 double-unders
For Quality:
3 Sets
5/5 Kettlebell Front Rack Cossack Squat, Light to Moderate
12-15 Banded Good Morning
Video Support:
KB Front Rack Cossack Squat
For Calories:
3 x 10:00 AMRAP (30:00 Clock)
2000m Bike Erg
- AMRAP in Remaining Time -
15/12 Calorie Row
15/12 Calorie Ski
15/12 Calorie Echo
Keep this as all at that 4-5 RPE and focus on steady state moving effort with the focus on getting 2 + rotations on machines in the remaining time.
Score: Total Calories (AMRAP Portion)
Stimulus: Aerobic Base Support Work / Flush
RPE: 4-5/10
Primary Objective: Maintain equal pacing across all sets
Secondary Objective: Bike Erg @ 60-70% FTP
Level 3,2,1: As Prescribed
NOTE
For those athletes NOT completing online semifinals in full this weekend (see our guide for those athletes) you can choose to complete this workout as your pm session today in place of the monostructural work for today.
For time:
18 hang cleans
1 rope climb
15 hang cleans
2 rope climbs
12 hang cleans
3 rope climbs
9 hang cleans
4 rope climbs
6 hang cleans
5 rope climbs
3 hang cleans
6 rope climbs
♀ 95 lb (43 kg), 15-foot (4.57-meter) rope climb
♂ 135 lb (61 kg), 15-foot (4.57-meter) rope climb
Time cap: 15 minutes
Primary Objective: Chosen Not Forced Breaks
Secondary Objective: Rope Climb Cadence
This event is about knowing your limits of grip and pulling. It’s very dense on the hang cleans the first 3 sets here until we get through the 3 rope climbs. It is key that we don’t rush the rope climbs early and keep them very efficient so that we can keep a good tempo on the big chunks of rope climb in the last few sets, which will be the biggest separator on this. Hang clean cycle rate will be another major focus, trying to minimize grip fatigue and time under tension - but this is the place to be smart about your race early.
Primer:
Spend 10m focusing on rope climb technique, performing only 1 jump and pull to make sure we don’t accumulate fatigue but get a good technical feel for the day.
-then-
3 Sets
6 Hang Cleans
1 Rope Climb
-rest :30 b/t sets-
Focus primarily on finding your rhythm and cycle rate on the hang cleans, and a good initial foot lock on the rope climbs.
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Video Support:
Banded Ankle Eversions
Duck Walk
Below you'll find the full guide for Online Semifinals this weekend!
2:00 Foam Roll Sore Areas
:45/:45 Half Kneeling Banded Lat Stretch
10/10 Elbow to Instep w/ Twist
10/10/10 Prone I/Y/T
-then-
For Quality:
3 Rounds
15 Calorie Bike, Building
10 Alt. Reverse Lunges
5 Muscle Snatch, Building
Video Support:
Half Kneeling Banded Lat Stretch
Prone I-Y-T
PRVN Perform Week 10/11
For Load:
5 Sets
1.1.1 Power Snatch @ 65-75%
*Rest :10 b/t reps.
*Rest as needed b/t sets.
% is Based on 1RM Power Snatch
Record Working Weights
"Online Semifinals Event 2 - 2026"
For time:
30 lateral burpee box jump-overs
40-calorie row
30 deadlifts
40-calorie row
30 lateral burpee box jump-overs
♀ 225 lb (102 kg), 24-inch box
♂ 315 lb (143 kg), 30-inch box
Time cap: 15 minutes
Primary Objective: Threshold Deadlift Approach
Secondary Objective: Burpee Box Jump Over Finish
This event is about starting smart and finishing strong. Both rows should be at a sub threshold effort for most athletes; the place to separate and push will be on your deadlift approach/cycle speed and burpee tempo. Making up 10-15 seconds on each row could be very costly unless you are a very strong rower. On the deadlifts it’s still important we don’t over reach since we have a large chunk of work ahead of us afterwards, but trying to get through these in as few sets as possible with strong cycle speed and allowing some recovery on the initial part of the row feels like a strong approach. Your ability to have something left in the tank to push the final set of tall burpee box jump overs will be a massive separator.
Primer:
Spend 10m building your deadlift up in sets of 5 touch and go reps.
-then-
2 Rounds
6 Lateral BBJO @ workout height
12 Calorie Row @ workout pace
3.3 Deadlifts @ workout weight
Level 3: As Prescribed
Level 2: Barbell: 275/185lbs (125/85kg)
Level 1: Barbell: 225/155lbs (100/70kg) / Box: 24/20in
For Quality:
3 Sets
10-12 Dumbbell Zottman Curl, Moderate
12-15 Head Supported Rear Delt Fly, Moderate
2 Sets
8-10 Scap Push Ups
12-15 Banded Face Pulls
Video Support:
Zottman Curl
Head Supported Rear Delt Fly
Scap Push-up
For Completion:
40:00 EMOM @ Zone 2 Effort
Minute 1: 150m Run
Minute 2: 150ft/45m Farmers Carry
Minute 3: 6 Shuttle Runs
Minute 4: 350/300m Bike Erg
Shuttle Run: 25ft/7.5m Down & Back = 1
Farmers Carry: 2x24/16kg
Bike Erg: Cadence @ 80-85 spm , Pace @ 60-70% FTP
Adjust Damper to hit prescribed FTP %
Score: Completion
Stimulus: Aerobic Base Development
RPE: 6/10
Primary Objecive: 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 onf keeping with nasal breathing
Level 3,2,1: As Prescribed
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
Below you'll find the full guide for Online Semifinals this weekend!
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