:45/:45 Half Kneeling Banded Lat Stretch
10 Up Dog Down Dog
15/15/15 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
9:00 EMOM
Minute 1 - 6 Shuttle Runs (25ft/7.5m Down & Back), Building
Minute 2 - 12 Wall Facing Squats
Minute 3 - 6 Muscle Snatch, Building
Artemis Deload Week
For Load:
4 Sets @ 60-70%
3 Position Power Snatch**
% is Based on 1RM Power Snatch
This will be a bottom up complex (floor, low hang, high hang). For the rep from the low hang you will hold below the knee for 1 second. RPE 6-7 efforts and crisp lifts are the goal here.
Record Working Weights
Artemis Deload Week
For Load:
7 Sets @ 60-75%
1 Squat Snatch
1 Overhead Squat
% is Based on 1RM Snatch
RPE 6-7 efforts across with crisp, technical lifts here. Hold the catch of the snatch for 1 second.
Record Working Weights
For Time:
400m Run
30 Overhead Squats
400m Run
20 Overhead Squats
400m Run
10 Overhead Squats
Barbell: 95/65lbs (43/30kg)
Goal: 8:30-12:30
Score: Time
RPE: 8/10
Primary Objective: Go Big on Overhead Squats
Secondary Objective: Consistent Run Splits
Today we have a very simple couplet, and intensity could easily go through the roof on this one if we lean into the run paces hard here. But the goal today, and with this deload week, is a controlled threshold effort - we are not looking to go full throttle on this workout. Aim to maintain great positions and go unbroken, or close to it, on the overhead squats and then run at a hard but repeatable effort each set.
Level 3: As Prescribed
Level 2:
For Time:
400m Run
24 Overhead Squats
400m Run
16 Overhead Squats
400m Run
8 Overhead Squats
Level 1: Barbell: 75/55lbs (35/25kg)
For Time:
400m Run
24 Overhead Squats
400m Run
16 Overhead Squats
400m Run
8 Overhead Squats
For Quality:
3 Sets
10/10 Staggered Stance Dumbbell RDL, Moderate
10 Barbell Hip Thrust, Moderate
Video Support:
Staggered Stance Dumbbell RDL
For Max Calories
Set 1:
1 Round
2:00 Max Calorie Row
2:00 Max Calorie Ski
2:00 Max Calorie Echo Bike
-rest 1:30-
Set 2:
1 Round
2:00 Max Calorie Row
2:00 Max Calorie Ski
2:00 Max Calorie Echo Bike
-rest 1:30-
Set 3:
2 Rounds
1:30 Max Calorie Row
1:30 Max Calorie Ski
1:30 Max Calorie Echo Bike
-rest 1:30-
Set 4:
3 Rounds
1:00 Max Calorie Row
1:00 Max Calorie Ski
1:00 Max Calorie Echo Bike
Score: Total Calories Across All Sets
Goal Total Calories:
Level 3: Men 460-500 / Women 380-420
Level 2: Men 380-420 / Women 310-350
Level 1: Men 310-350 / Women 260-300
Stimulus: Lactate Threshold / Descending Interval Pacing / Mixed Machine
RPE: 8-9/10 — Builds across sets. Set 4 should be your hardest output.
Primary Objective: Maintain consistent cal/hr output across all machines within each block. Total calories are the score — sustainable pacing across all 4 sets accumulates more than spiking and fading.
Secondary Objective: Use the descending intervals to build intensity. Sets 1&2 are your baseline. Set 3 matches or improves it. Set 4 is where you empty the tank.
For Quality: 4 Sets
6/side Thread the Needle
:45 Sphinx Hold w/ Passive Breathing
6 Seated Thoracic Extension Over Foam Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
Notes:
Thread the Needle
- Anchor the opposite hand firmly
- Exhale into rotation
- Don't let the lumbar compensate
Sphinx
- Elbows under shoulders
- Let the chest fall heavy
- Breathe into the front of the ribcage — not the belly
Thoracic Extension / Roller
- Hands behind head — no pulling
- Exhale fully before extending back
- Pause at end range, then roll one segment and repeat
Video Support:
Thread the Needle
Sphinx Pose
Thoracic Extension on Roller
:45/:45 Banded Front Rack Stretch
10/10 Elbow to Instep w/ Twist
15/15 Banded Archer from Squat
-then-
For Quality:
8:00 AMRAP
10 Calorie Bike, Building
10 Box Jumps w/ Step Down (Easy Height)
5/5 Single Arm KB/DB Front Squats, Light
Video Support:
Banded Front Rack Stretch
Banded Archer from Squat
Artemis Deload Week
For Load:
Every 2:30 x 6 Sets @ 60-70%
1 Tempo Front Squat
2 Front Squats
% is Based 1RM Front Squat
Tempo @ 31x1
3 - Second Negative
1 - Second Pause in Bottom
X - Explosive Stand
1 - Second Pause at Top
Build to no more than an RPE 7 effort.
Record Working Weights
Artemis Deload Week
For Quality:
6 Rounds
60 Single Unders
30 Double Unders
5/4 Ring Muscle Ups
50ft/15m Walking Lunge (No Weight)
Score: Time
RPE: 7/10
Today is a piece all about flow. Steady, easy breathing with unbroken sets on both the jump rope and the rings being the main goal. Lunge at a casual pace to promote blood flow and keep breathing steady.
Level 3: As Prescribed
Level 2:
6 Rounds
40 Single Unders
20 Double Unders
3/2 Ring Muscle Ups
50ft/15m Walking Lunge (No Weight)
Level 1:
6 Rounds
40 Single Unders
20 Double Unders
5 Banded Low Ring Muscle Ups
50ft/15m Walking Lunge (No Weight)
Video Support:
Ring Muscle Up Tips
Double Unders
Banded Low Ring Kipping Muscle Ups
For Time:
5 Sets
20/15 Calorie Echo Bike
15 Burpee Box Jump Overs (Lateral)
10 Power Cleans
-rest 1:00 b/t sets-
Barbell: 135/95lbs (61/43kg)
Box: 24in/20in
Goal: 2:45-3:45 Sets
Score: Average Interval Time
RPE: 8/10
Primary Objective: All Sets Within 30 Seconds of Each Other
Secondary Objective: Burpee Box Jump Over Tempo
First and foremost - set yourself up for success on the bike today. With an RPE 8 prescribed on a short rest window, we want to see consistency in times from start to finish, so make sure that first set is approached at a pace that you are confident you can sustain for all 5 sets here! This will very likely mean holding back more than you think you need to. The power cleans are intended to be all singles coming off two high heart rate stations with a similar focus on sustainability with your pacing through the set.
Level 3: As Prescribed
Level 2:
5 Sets
16/12 Calorie Echo Bike
12 Burpee Box Jump Overs (Lateral)
8 Power Cleans
-rest 1:00 b/t sets-
Level 1: Barbell: 115/75lbs (52/35kg) / May Step Up to Box
5 Sets
16/12 Calorie Echo Bike
12 Burpee Box Jump Overs (Lateral)
8 Power Cleans
-rest 1:00 b/t sets-
Video Support:
Barbell Cycling w/ Tim - Singles
For Quality:
4 Sets
15 Weighted GHD Sit Up From Parallel
:40/:40 Side Plank
Video Support:
Weighted GHD Sit Up From Parallel
For Completion:
40:00 EMOM @ Zone 2 Effort
Minute 1: 150m Run
Minute 2: 150ft/45m Farmers Carry
Minute 3: 150m Run
Minute 4: 350/300m Bike Erg
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
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
Notes:
Lat Stretch
- Hinge at the hip — don't round
- Push hips back to load the stretch
- Breathe into the side of the ribcage
Wall Slide
- Forearms stay on wall the whole time
- Flatten low back before you move
- Slow and controlled — don't chase height
Puppy Pose
- Hips stack over knees
- Chest reaches toward floor
- Let gravity do the work — no forcing
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
Notes:
Lat Stretch
- Hinge at the hip — don't round
- Push hips back to load the stretch
- Breathe into the side of the ribcage
Wall Slide
- Forearms stay on wall the whole time
- Flatten low back before you move
- Slow and controlled — don't chase height
Puppy Pose
- Hips stack over knees
- Chest reaches toward floor
- Let gravity do the work — no forcing
Video Support:
Rack Lat Stretch
Wall Slide
Puppy Pose
:45/:45 Seated Figure Four Stretch
10/10 Hip Airplanes
20 Banded Glute Bridges
-then-
For Quality:
4 Rounds
10 Calorie Machine (Ski or Row Ideally)
10 Barbell Good Mornings
10 Ring Rows
Video Support:
Seated Figure Four Stretch
Hip Airplanes
Artemis Deload Week
For Load:
5 Supersets
8 RDL @ 35-40%
4 Box Jumps, Tall
-rest 2-3:00 b/t sets-
% is Based on 1RM Deadlift
Keep all efforts to an RPE 7 today but use a challenging box height.
Record Working Weight
Artemis Deload Week
For Load
5 Sets
5 Reps / Arm
Focus on building in load each set while maintaining good positions with either kettlebell or dumbbell here. This should be as much about mobility demand as truly challenging loads as you build.
Record Working Weights
For Reps:
14:00 AMRAP
12/9 Calorie Ski
1 Round 'Strict Cindy'
12/9 Calorie Bike Erg
1 Legless Rope Climb
*Strict Cindy is 5 strict pull-ups, 10 push ups and 15 air squats.
Goal: 5-6 Rounds
Score: Rounds & Reps
*1 round will have 55 reps for men, and 49 reps for women.
RPE: 7-8/10
Primary Objective: Upper Body Fatigue Management
Secondary Objective: Consistent Machine Paces
Today is intended to be a muscle fatigue centric workout where aerobic effort is largely dictated to you based on how your upper body is feeling. Keep the ski and bike paces consistent from set to set, knowing that the squats into the bike is intended to be the main upper body pacer today. Maintain quality movement on the strict pullups and push ups, and keep the transition into the legless aggressive each round.
Level 3,2: As Prescribed
Level 1: Legged Rope Climb / Banded Strict Pull-Ups as Needed to Sustain Unbroken Sets
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Quality:
4 Sets
10 Seated Dumbbell 1 1/4 Strict Press
-Rest :30
8-10 Incline Dumbbell Row, Moderate to Heavy
-Rest :30
10-12 Feet Elevated Ring Rows
-Rest 2:00-3:00 b/t sets
Video Support:
Seated Dumbbell 1 1/4 Strict Press
For Calories
3 Blocks (30:00 Clock)
Every 2:00 x 3 Sets
Set 1: :08 Echo Sprint
Set 2: :12 Echo Sprint
Set 3: :16 Echo Sprint
Rest 4:00 Bike Erg @ Easy Flush b/t blocks
Score: Total Calories (Rollover Okay Here)
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Sprints
Primary Objective: Achieve Max Wattaged / RPM as fast as possible within each interval
Secondary Objective: Maintain Consistent output across all blocks
Level 3,2,1: As Prescribed
For Quality: 3 Sets
1:00/side Elevated Single Leg Calf Stretch (straight + bent knee)
:45/side Half-Kneeling Ankle Dorsiflexion w/ Loaded Rock
6/side Single Leg Balance w/ Slow Toe Smash (:03 hold)
Intent: Restore ankle mobility and foot intrinsic control after high-rep jumping, running, or pulling work.
Notes:
Calf Stretch
- Do both positions — straight for gastroc, bent for soleus
- Don't let the arch collapse
- Drive the stretch from the hip hinge, not a forward lean
Dorsiflexion Rock
- Heel stays flat — non-negotiable
- Knee tracks over pinky toe
- Pause at end range before returning
Single Leg Balance / Toe Spread
- Soft knee, not locked
- Spread all five toes actively
- Hold and breathe — this is also a nervous system drill
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 Meters:
5 Rounds
8:00 AMRAP
200m Run
50ft/15m Walking Lunge (No Weight)
15 GHD Hip Extensions
50ft/15m Dual Kettlebell Overhead Carry
-Max Meter Bike Erg Rem. Time
*No rest b/t rounds.
Kettlebells: 2x24/16kg
Goal: 4:00+ to Bike / Set
Score: Total Bike Meters
RPE: 5-6/10
Primary Objective: Consistent Bike Erg Paces
Secondary Objective: Maintain RPE Guidance on Buy In
Today is a lower body focused flush with a touch of quality upper body stability work. Lunge at a smooth tempo focusing on gentle knee touches, maintain a neutral spine and explosiveness on the contraction for the hip extensions, and then walk smoothly for the overhead carries focusing on good thoracic positions and elbow lockout.
Level 3, 2: As Prescribed
Level 1: Kettlebells: 2x20/12kg
Warm-Up
3 Sets
50m Swim
50m Pull
50m Kick
Main Set
10 Sets
50m Swim Easy + 25m Hard
Rest :20 b/t sets
-
4 Sets
150m Swim @ 80-85%
Rest :20 b/t sets
-
12 Sets
50m Swim @ 85-90%
Rest :20 b/t sets
-
Cool Down / Strength
200m Pull
100m Swim
Score: Total Time 150s + 50s
RPE: 8/10
Level 3,2: As Prescribed
Level 1:
Main Set
6 Sets
50m Swim Easy + 25m Hard
Rest :20 b/t sets
-
3 Sets
150m Swim @ 80-85%
Rest :20 b/t sets
-
8 Sets
50m Swim @ 85-90%
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back, Pecs, Lats
-then-
For Completion:
12:00 EMOM
Minute 1 -12 Reps Banded Face Pull
Minute 2 - :25/:25 Banded Shoulder Distraction
Minute 3 - 8/8 Banded External Shoulder Rotations
Minute 4 - 10 Hollow rock with PVC
B) Gymnastics
For Quality:
4 Sets
6 Press to Handstand (Wall)
3x Bar Muscle-Up: Building Drill (rest as needed b/t sets)
8-10 Ring Maltese Push Up
:30 Seated Straddle Up Hold
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: As Prescribed
Level 2:
For Quality:
4 Sets
6 Press to Handstand (Wall)
3x Bar Muscle-Up: Building Drill (rest as needed b/t sets)
6-8 Rings Maltese Push Up
:30 Seated Straddle Up Hold
Level 1:
4 Sets
6 Band Assisted Press to Handstand
3x Bar Complex (4 Kipping Pull Up + 3 Toes to bar + 6 Bar Kipping)
8 Ring Push Up
:20 Seated Straddle Up Hold
Video Support:
Banded Face Pulls
Banded Shoulder External Rotations
Press to Handstand (Wall)
Bar Muscle-Up: Building Drill
RINGS (Maltese Push Up)
Seated straddle up hold
Band Assisted Press to Handstand
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
20 Banded Pull Aparts
20 Scap Pull-Ups
-then-
For Quality:
4 Rounds
1 Wall Walk + :10 Hold
5 Barbell Kang Squats, Light
40 Single Unders
Video Support:
Banded Pull Aparts
Barbell Kang Squats
Artemis Deload Week
For Load:
Every 2:30 x 6 Sets @ 60-70%
1 Tempo Back Squat
2 Back Squats
% is Based 1RM Back Squat
Tempo @ 31x1
3 - Second Negative
1 - Second Pause in Bottom
X - Explosive Stand
1 - Second Pause at Top
Build to no more than an RPE 7 effort.
Record Working Weights
Artemis Deload Week
For Quality:
5 Rounds
20/15 Calorie Row
30ft/9m Handstand Walk
6 Bar Muscle Ups
Score: Time
RPE: 7/10
This is not intended to be a workout, but a good technique session. The goal here is to keep a steady cadence, good movement quality, and flow through this comfortably.
Level 3: As Prescribed
Level 2:
5 Rounds
16/12 Calorie Row
30ft/9m Handstand Walk
3-4 Bar Muscle Ups
Level 1:
5 Rounds
20/15 Calorie Row
3 Wall Walks OR 3 Walks to Wall
3-4 Banded Bar Muscle Ups
Video Support:
Handstand Walks
Bar Muscle Up Tips
Handstand Walks to Wall
Banded Bar Muscle Ups
For Reps:
11:00 AMRAP
10 Hang Power Snatch
10 Box Jumps (Step Down)
10 Toes to Bar
30 Double Unders
Barbell: 95/65lbs (43/30kg)
Box: 24in/20in
Goal: 4-6 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Unbroken Across the Board
Secondary Objective: Use Transitions to Manage Intensity
This should be a dynamic workout where each station is approachable enough that we can tackle every movement unbroken from start to finish. Grip and midline fatigue could certainly play a factor in the later rounds today, but use the box jumps and transitions as a pace moderator here to allow, especially the toes to bar, to remain confident start to finish.
Level 3,2: As Prescribed
Level 1: Barbell: 75/55lbs (35/25kg)
11:00 AMRAP
8 Hang Power Snatch
8 Box Jumps (Step Down)
8 Toes to Bar
24 Double Unders
Video Support:
Toes to Bar Levers
Double Unders
For Quality:
3 Sets
8/8 Back Rack Box Step Up, Moderate
12/12 Standing Banded Hip Abduction, Moderate Tension
*The box step ups are NOT alternating. Complete all reps on one side before switching.
*If you have access to a cable machine, you can use that for the standing banded hip abduction.
For Time
2 Sets:
3000m Bike Erg
2000m Row
1000m Ski Erg
Rest 5:00 between sets
Score: Slowest Set
Goal Times:
Level 3: Men 16:30-18:00 / Women 18:00-19:30
Level 2: Men 18:00-19:30 / Women 20:00-21:30
Level 1: Men 18:00-19:30 / Women 20:00-21:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8/10 (Sustained, repeatable effort across both sets)
Primary Objective: Match or better your set 1 time on set 2. Consistent pacing machine to machine.
Secondary Objective: Apply your Week 1 test data. Use your recorded splits to set a sustainable target and execute it across both sets.
Coaching Notes:
This is where the test data from Week 1 becomes actionable. Pull up your splits and use them. The distances are shorter, the goal is not to go harder, it's to pace intelligently. Set 1 should feel controlled and deliberate. If set 2 is slower than set 1, the pacing was off from the start. If set 2 is faster, you found something. That's the objective.
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: Settle into your target pace within the first 300m. These are shorter distances — the temptation is to go out harder. Don't. The rest period is there to let you repeat, not to recover from going too hard.
Row: Long on the drive, disciplined on the split. Your legs are more prepared now than they were in the test. Use that.
Ski: Shorter distance means there's a little more room to push here than Week 1. On set 2, this is where you find an extra 2-3 seconds if there's anything left to give.
Level 3,2: As Prescribed
Level 1: 2500m Bike Erg / 1500m Row / 750m Ski Erg
For Quality: 3 Sets
6/side 90/90 Active Hip Rotation (3 sec hold each direction)
:45/side Supine Hamstring Stretch (strap or towel)
6/side Sciatic Nerve Floss
Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.
Notes:
90/90 Active Rotation
- Actively lift each shin off the floor — don't use hands to force it
- Stay tall, breathe out at end range
- Control the lowering
Supine Hamstring Stretch
- Neutral spine — don't chase the leg
- Flex the foot to bias the hamstring over the calf
- Hold without bouncing
Sciatic Nerve Floss
- Sit tall at the edge of a bench or box
- Extend the knee while pointing the foot, then flex both
- Move slowly — this is a glide, not a stretch
- Stop if sharp nerve sensation — dial back the range
1:00 Back Rack Elbow Rotations
10/10 Kettlebell Upside Down Press, Light & Slow
10/10 Cossack Squats
-then-
For Quality:
7:00 AMRAP
10 Calorie Row, Building
3 Muscle Cleans
3 Front Squats
3 Press from Split
*Use a light weight on the barbell.
Artemis Deload Week
For Load:
4 Sets @ 60-70%
3 Position Power Clean**
% is Based on 1RM Power Clean
This will be a bottom up complex (floor, low hang, high hang). For the rep from the low hang you will hold below the knee for 1 second. RPE 6-7 efforts and crisp lifts are the goal here.
Record Working Weights
Artemis Deload Week
For Load:
7 Sets @ 60-75%
1 Squat Clean
2 Split Jerks
% is Based on 1RM Clean & Jerk
RPE 6-7 efforts across with crisp, technical jerks. Hold the catch of the first jerk for 1 second.
Record Working Weights
For Time:
30 Rounds
1 Deadlift
3 Handstand Push Ups
5 Wallball Shots
Barbell: 315/225lbs (145/102.5kg)
Wallball: 30/20lbs (14/9kg) to 10ft/9ft
Goal: 18:00-25:00
Score: Time
RPE: 8.5/10
Primary Objective: Consistent Rounds
Secondary Objective: Transitions Are Life
Today is a lot of transitions, and your goal from start to finish should be to march methodically through this workout, including the rest between stations since we'll be going unbroken all day today. The goal is to push the wallball into the deadlift each time, and then manage a slightly longer break around the handstand pushups as needed.
Level 3: As Prescribed
Level 2: Barbell: 275/185lbs (125/85kg) / Wallball: 20/14lbs (9/6kg)
Level 1: Barbell: 245/165lbs (110/75kg) / Wallball: 14/10lbs (6/4kg)
Video Support:
Kipping HSPU
For Quality:
4 Sets
6-8 Ring Pull Ups
6-8 Strict Matador Bar Dips
*You will perform a :02 negative on each movement today.
3 Sets
10 Head Supported Rear Delt Fly
10:00 Run @ Easy / Warm-Up Pace
-
4 Sets
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
-
4 Sets
400m Run
Rest 1:00 b/t sets
-
3 Sets
800m Run
Rest 2:00 b/t sets
-
6 Sets
200m Run
Rest :45 b/t sets
-
10:00 Run@ Easy / Cool Down
Paces:
400s: @ 1500-3k Race Pace Effort, The focus here is turnover and speed development
800s: @ 5k Sustained Pace and Effort
200s: @ 800m-1500m Race Pace Effort, with the focus on running economy and leg turnover
Score: Total Working Time
Stimulus: Speed Stamina / Running Economy
RPE: 8/10
Primary Objective: Feel Smooth Speed today.
Secondary Objective: Keep the intervals increasing in speed from on each series of intervals for each distance
Level 3,2: As Prescribed
Level 1: 4 x 400, 2 x 800m, 4x200m @ Hard Sustainable Pace across
For Calories:
24:00 AMRAP
P1 - Max Calorie Echo Bike
P2 - 2 Rounds of 1 Deadlift + 3 Handstand Push Ups + 5 Wallball Shots
Barbell: 315/225lbs (145/102.5kg)
Wallball: 30/20lbs (14/9kg) to 10ft/9ft
Flow: To start the workout, P1 will be on the echo bike while P2 will begin their 2 rounds of a deadlift, handstand push ups, and wallball shots. Once P2 has finished their 2 rounds, P2 will move to the echo bike and P1 will move to the 2 rounds. They will continue swapping in this fashion every time 2 rounds are completed.
For scoring purposes, the score will be total calories on the echo bike - and every 1 round completed will add 5 calories to your echo bike total.
Level 3: As Prescribed
Level 2: Barbell: 275/185lbs (125/85kg) / Wallball: 20/14lbs (9/6kg)
Level 1: Barbell: 245/165lbs (110/75kg) / Wallball: 14/10lbs (6/4kg)
Video Support:
Kipping HSPU
For Quality: 3 Sets
:45/side Couch Stretch w/ Posterior Tilt
6/side Lateral Squat w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
Notes:
Couch Stretch
- Active posterior tilt — don't just hang into the stretch
- Ribs down, glute squeeze lightly
- Breathe into the restriction
Lateral Squat
- Foot flat on loaded side
- Sit into hip, not knee
- Pause at bottom — don't bounce out
Supine Figure Four
- Keep low back flat
- Drive knee gently away from chest
- Long exhales to let hip relax
Video Support:
Couch Stretch
Lateral Squat Stretch
Supine Figure Four
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