:45/:45 Pigeon Pose
20 Banded Face Pulls from Squat
15/15 Banded Side Steps
-then-
For Quality:
10:00 AMRAP
12 Calorie Bike, Building
12 Back Rack Elbow Rotations
24 Plate Hops
12 Scap Pull Ups
For Load:
5 Sets
4 Back Squats @ 65%
4 Depth Drop to Broad Jump
-rest full recovery b/t sets-
% is Based on 1RM Back Squat
Record Working Weight
Video Support:
Depth Drop to Broad Jump
Part A)
Muscle Clean
For Load:
4 Sets @ 50-55-60-65%
3 Muscle Clean
% is Based on 1RM Power Clean
Part B)
Power Clean
For Load:
5 Sets @ 70-70-75-75-75%
12 GHD Sit Ups
3 Power Clean
-rest 1:30 b/t sets-
Alternate between touch and go sets, and 3 single repitions.
% is Based on 1RM Power Clean
Record Each Working Weight
For Time:
3 Rounds
400m Run
15 Burpee Pull-Ups
10 Clean & Jerks
Barbell: 135/95lbs (61/43kg)
Goal: 13:00-17:00
Score: Time
RPE: 7-8/10
*Building from 7 towards an 8.
Primary Objective: Build Intensity Each Round
Secondary Objective: Barbell 5+5 Touch and Go
Today is a straight forward mixed modal triplet where the goal is to build both intensity and speed as we go through the three rounds, starting from a pretty easy cadence. On this deload week the goal is not to finish flat on your back at reckless intensity on most of these workouts. Look to maintain cycling on the barbell and focus on efficiency, but build pace on both the runs and burpee pull-ups throughout from an easy start.
Level 3: As Prescribed
Level 2: Barbell: 115/75lbs (52/35kg)
Level 1: Barbell: 95/65lbs (43/30kg)
For Time:
3 Rounds
400m Run
10 Burpee Pull-Ups
10 Clean & Jerks
Video Support:
Burpee Pull-up Tips
For Quality:
3 Sets
8/8 Single Leg Kettlebell RDL
:30 GHD Sorenson Hold
Video Support:
Single Leg KB RDL
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
*Comparing Results to March 27, 2026.
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 our retest for the mixed modal threshold progression this cycle. Look back at your splits from our baseline effort, and take into account how the last few week sof this progression have been feeling. 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 Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbows
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
Standing Bird Dog Press
Low Plank Knee to Elbow
:45/:45 Half Kneeling Banded Lat Stretch
20 Seated 90-90 Rotations
10/10 Kettlebell Upside Down Press, Light & Slow
-then-
For Quality:
9:00 EMOM
Minute 1 - 10 Dual Dumbbell RDL
Minute 2 - 2 Wall Walks w/ 5s Hold at Top
Minute 3 - 5/5 Dumbbell Muscle Snatch, Moderate
Part A)
Muscle Snatch
For Load:
4 Sets @ 50-55-60-65%
3 Muscle Snatch
% is Based on 1RM Power Snatch
Part B)
Power Snatch
For Load:
5 Sets @ 70-70-75-75-75%
3 Power Snatch
4 Ring Muscle Ups
-rest 1:30 b/t sets-
Alternate between touch and go sets, and 3 single repitions.
% is Based on 1RM Power Snatch
Record Each Working Weight
Level 3: As Prescribed
Level 2: 1-2 Ring Muscle Ups
Level 1: 3 Banded Low Ring Muscle Ups
Video Support:
Banded Low Ring Kipping Muscle Ups
Banded Deadlift
For Load:
6 Sets @ 45-50%
4 Banded Deadlifts
-rest 1:00 b/t sets-
% is Based on 1RM Deadlift
Today should feel very manageable, the goal is to get comfortable with the setup of this movement. These reps are NOT touch and go. Use thicker (green, in most cases) band here.
Record Each Working Weight
Video Support:
Banded Deadlift
For Reps:
11:00 AMRAP
10 Kettlebell Box Step Ups
14 American Kettlebell Swings
18 Push Ups
Kettlebell: 24/16kg
Box: 20in
Goal: 6-9 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Sub Threshold Intensity
Secondary Objective: Consistent Push Up Approach
Today has a significant hip and lower body demand with a 'break' coming in the push ups. Again, the goal is to moderate intensity here and focus on consistent output throughout that does not feel like over reaching. Aim to keep both the swings and step ups unbroken, managing the transition to do so. Keep your pushup approach consistent from round to round - 2 sets is the goal.
You may hold the kettlebell however you like today for the step ups.
Level 3: As Prescribed
Level 2: 14 Push Ups
Level 1: Kettlebell: 20/12kg / 12 Push Ups
For Quality:
3 Sets
16 Alternating Deadbug w/ Plate Pull Over
8/8 Chaos Paloff Press
Video Support:
Deadbug w/ Plate Pullover
Chaos Paloff Press
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: As Prescribed
Level 1: 4 Rounds of Each
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
:45/:45 Couch Stretch
10/10 Banded Archer from Squat
10/10 Single Leg Glute Bridges
-then-
For Quality:
3 Rounds
6 Shuttle Runs (25ft/7.5m Down & Back)
12 V-Ups
6 Kettlebell Hang Clean + 6 Offset Kettlebell Front Squat, Each Side
*Build the kettlebell each round.
12 Superman Rocks
Video Support:
Banded Archer from Squat
Superman Rocks
For Load:
5 Sets @ 65-70-70-70-75%
2 Squat Cleans
3 Paused Front Squats
% is Based on 1RM Squat Clean
Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.
Record Each Working Weight
For Load:
6 Sets @ 45-55%
4 Banded Press
-rest 1:00 b/t sets-
% is Based on 1RM Strict Press
Today should feel very manageable, the goal is to get comfortable with the setup of this movement. These reps are NOT touch and go. Use thinner (red or blue, in most cases) bands here.
Record Each Working Weight
Video Support:
Banded Press
For Time:
5 Sets
18/13 Calorie Row
12 Thrusters
12 Toes to Bar
-rest :30 b/t sets-
Barbell: 95/65lbs (43/36kg)
Goal: 1:45-2:45 Sets
Score: Time, Including Rest
RPE: 8/10
Primary Objective: Row @ RPE 8 Pace
Secondary Objective: Go Unbroken
Don't let this workout get out of hand by sprinting the rower. Keep the row controlled and at a pace that allows you to keep the two movements that come after unbroken, and most importantly, transitions consistent knowing that this rest window today is intentionally very short and will be just enough to take some breaths to level out, not fully recover.
Level 3: As Prescribed
Level 2:
For Time:
5 Sets
15/11 Calorie Row
10 Thrusters
10 Toes to Bar
-rest :30 b/t sets-
Level 1: Barbell: 75/55lbs (35/25kg)
For Time:
5 Sets
15/11 Calorie Row
5 Toes to Bar
10 Thrusters
5 Toes to Bar
-rest :30 b/t sets-
Video Support:
Toes to Bar Levers
For Quality:
3 Sets
16 Alternating DownDumbbell Strict Press, Moderate
15 Prone Incline Dumbbell Row, Moderate
Video Support:
Top Down DB Strict Press
Prone Incline DB Row
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
Score: Total Calories
*Comparing results to March 25, 2026.
Stimulus: Anaerobic Power
RPE: 10/10 (Re-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 Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Shoulder Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Shoulder Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
Video Support:
Banded Internal Rotations
Banded External Rotations
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 Completion:
30:00 EMOM
Minute 1 - 15/12 Calorie Bike Erg
Minute 2 - 30 Second Supine Chinese Plank
Minute 3 - 15/12 Calorie Ski Erg
Minute 4 - 50ft/15m Reverse Sled Drag, Moderate
Minute 5 - 10 Parallette Shoot Throughs
Goal: Maintain RPE Guidance
Score: Completion
RPE: 7/10
Primary Objective: Earn 10 Seconds Rest on Machine Minutes
Secondary Objective: Unbroken Holds/Movements
Today is a hip and midline focused recovery piece. The machines should be comfortably paced out to around the 50-55 second mark each time, and I'd like to see the other stations unbroken throughout today. Maintain a brief pause in both finish positions for the shoot throughs. If you don't have a sled to drag, perform 50ft of banded monster walks.
Level 3: As Prescribed
Level 2: 14/10 Calories
Level 1: 13/9 Calories / 8 Shoot Throughs / 25 Second Chinese Plank
Video Support:
Supine Chinese Plank
The Shoot Through
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 Main Set, Including Rest
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) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Pecs, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 - 12 Hip Mobility Exercises
Minute 2 - :30 Hamstring Stretches
Minute 3 - :50 Shoulder Stability Exercises
Minute 4 - :30 Hamstring Stretches
B)For Quality:
20:00 AMRAP
20 Hollow Rock + 20 Superman rock
:20 Parallette Handstand Hold
:20 Seconds Bottom of Ring Push Up Hold
15-20 Strict Ring Dip with band (2 sets at most)
15 Knees to elbows (strict range of motion and positions)
:20 Seconds Ring Row Hold
15-20 Strict Pull up with band (2 sets at most)
When performing strict movements with resistance bands, our primary goal is to maintain full range of motion without losing muscular tension. Each rep should display control and intention throughout the entire movement.
This type of work targets the synergistic muscles—those smaller stabilizers that support joint integrity and movement efficiency. By strengthening them under controlled resistance, we enhance their ability to support the primary movers when performing the same patterns without bands.
It’s not just about mobility—it’s about control, awareness, and building a solid base for more efficient and powerful movement.
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.
Level 3,2: As Prescribed
Level 1:
B)For Quality:
15:00 AMRAP
15 Hollow Rock + 15 Superman rock
:15 Seconds Handstand Hold (Wall Facing)
:15 Seconds Bottom of Push Up Hold
10 Reps Strict Ring Dip with band
10 Knees to elbows
:15 Seconds Ring Row Hold 45 degrees
10 Reps Strict Pull up with band
Video Support:
Beginner Hip Mobility Exercises
Hamstring Stretches
Shoulder Stability Exercises
Bottom of Ring Push Up Hold
Knees to elbows
Ring Row 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
1:00 Foam Roll Upper Back
:45/:45 Twisted Cross Stretch
10/10 Kettlebell Windmill Press, Very Light
-then-
For Quality:
10:00 AMRAP
48 Single Unders
12 Banded Overhead Squats
12 Kip Swings
6 Ring Rows
For Load:
5 Sets @ 65-70-70-70-75%
2 Squat Snatches
3 Paused Overhead Squats
% is Based on 1RM Squat Snatch
Hold the bottom of each overhead squats for 1 full second with no movement. You may drop the bar after the first squat snatch, but rest no more than 10 seconds.
Record Each Working Weight
For Load:
4 Sets @ 75%
3 Segment Snatch Pulls
% is Based on 1RM Snatch
You will pause below AND above the knee for 1 second in each position. These pulls are not touch and go. Below you'll find a video going into some more detail on segment lifting talking specifically about the below the knee pause.
Record Working Weight
Video Support:
Segment Lifting - Knee
For Reps:
13:00 AMRAP
10 Power Snatch
40 Double Unders
2 Legless Rope Climbs
40 Double Unders
Barbell: 135/95lbs (61/43kg)
Goal: 4-6 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Consistency on Double Unders
Secondary Objective: Steady Barbell Singles
Today's workout will place a high dynamic demand on the shoulders and upper body, but the goal here is to come out at a pace that allows for consistent round splits from start to finish. Relaxed positions on the double undres will be critical today. When it comes to the snatches, I want to see all singles throughout at a steady effort. On the legless, this is our main management for the day - look for consistent output from round to round here.
Level 3: As Prescribed
Level 2:
For Reps:
13:00 AMRAP
8 Power Snatch
30 Double Unders
1 Legless Rope Climb
30 Double Unders
Level 1: Barbell: 115/75lbs (52/34kg)
For Reps:
13:00 AMRAP
8 Power Snatch
25 Double Unders
1 Rope Climb
25 Double Unders
Video Support:
Double Unders
Barbell Cycling w/ Tim - Singles
Kipping Legless Rope Climb
For Quality:
3 Sets
10/10 Patrick Step Up, Light
12/12 Standing Banded Hip Abduction
*Control the lowering portion of each step up for :02
Video Support:
Patrick Step Up
For Time:
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
500/450m Ski
20/14 Calorie Echo Bike
500/450m Row
Score: Total Working Time
Stimulus: Sub Aerobic Threshold
RPE: 6/10
Primary Objective: Keep intensity to around 65-75% of Max Heart Rate. Do not push today, work on keeping a steady flow
Secondary Objective: Very Slight Descending Splits. Allow the heart rate to drift a bit in the final set, but still keep the intensity in check.
Level 3: As prescribed
Level 2:
Every 8:00 x 4 Sets
18/13 Calorie Echo Bike
500/450m Ski
18/13 Calorie Echo Bike
500/450m Row
Level 1:
Every 8:00 x 4 Sets
15/11 Calorie Echo Bike
450/400m Ski
15/11 Calorie Echo Bike
450/400m Row
For Quality:
3 Rounds:
5/5 Bird Dog Rows (light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells - slow & controlled)
Video Support:
Bird Dog Rows
Neutral Wrist Curls
Fingertip Curls
1:00 Seated Straddle
20 Glute Bridges
10/10 Clamshell Plus
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Row, Building
Minute 2 - 8 Box Jumps w/ Step Down (Easy Height)
Minute 3 - 6/6 Dumbbell Strict Press, Building
Video Support:
Clamshell Plus
For Load:
5 Sets @ 65%
4 Deadlifts
3/3 High Knee Plyo Skips
-rest full recovery b/t sets-
% is Based on 1RM Deadlift
Perform each high knee skip at near maximum effort, driving as high as possible. These are touch and go deadlifts.
Record Working Weight
Video Support:
High Knee Plyo Skip
For Load:
5 Sets @ 65-75%
2 Push Press
2 Push Jerks
% is Based on 1RM Clean & Jerk
Stay within the percentage range, building lightly b/t sets, keeping overall RPE around a 7 here today.
Record Each Working Weight
For Calories:
20:00 EMOM
Minute 1 - 16/12 Calorie Echo Bike
Minute 2 - 50ft/15m Dumbbell 1&1 Lunge
Minute 3 - 9 Bar Muscle Ups
Minute 4 - Max Calorie Echo Bike
Minute 5 - Rest
Dumbbells: 50/35lbs (22.5/15kg)
1&1: 1 Front Rack + 1 Overhead
Goal:
Level 3 - 20/15+ Calories / Minute
Level 2 - 16/12+ Calories / Minute
Level 1 - 14/11+ Calories / Minute
Score: Total Echo Calories (Minute 4 Only)
RPE: 8.5/10
Primary Objective: Maintain RPE 7-8 on Minutes 1-3
Secondary Objective: Max Echo @ Threshold Pace
Today should controlled across minutes 1-3 the entire time - only on that 4th minute of each cycle are we looking to play with the threshold of intensity here on the bike. The main focal point is that we don't step so far over the line that we take away from your ability to execute the next round at that same controlled pace set after set. Look to keep the lunges unbroken with a turn and arm switch at halfway. The gymnastics today should be something you can complete unbroken and earn a good bit of rest on that minute each time!
Level 3: As Prescribed
Level 2:
For Calories:
20:00 EMOM
Minute 1 - 14/11 Calorie Echo Bike
Minute 2 - 50ft/15m Dumbbell 1&1 Lunge
Minute 3 - 6 Bar Muscle Ups
Minute 4 - Max Calorie Echo Bike
Minute 5 - Rest
Level 1: Dumbbells: 35/20lbs (15/10kg)
For Calories:
20:00 EMOM
Minute 1 - 13/10 Calorie Echo Bike
Minute 2 - 50ft/15m Dumbbell 1&1 Lunge
Minute 3 - 3-4 Banded Bar Muscle Ups
Minute 4 - Max Calorie Echo Bike
Minute 5 - Rest
Video Support:
Bar Muscle Up - Tips
For Quality:
3 Sets
15 Banded Bicep Curl
15 Overhead Banded Tricep Extension
2 Sets
10/10 Seated Dumbbell External Rotation
For Quality:
"Aerobic Run Test"
Run 5 Miles or 8000m for Time @ 180-Age for Max Heart Rate
Score: Time
*Note average and max heart rate in the notes.
Stimulus: Aerobic Threshold / Run Volume
RPE: 4-5/10
Note this was a test from October of 2024. This is a great test to do first thing in the morning or after the Semi-Final Tests as this is a test for our aerobic base style run fitness and is solely a zone 2 test run to allow more of a recovery and flush session.
Level 3,2,1: As Prescribed
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
Video Support:
Shin Box to Lunge
Banded Chop
Elevated Active Pigeon 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