:45/:45 Twisted Cross 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 1/11
For Load:
5 Sets @ 70-70-75-75-80%
3 Snatch Pulls
2 Power Snatches
This will be an unbroken complex. The last set should be an RPE 8 here.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 1/11
For Load:
5 Sets @ 70-75-80-85-85%+
1 Squat Snatch
% is Based on 1RM Squat Snatch
Build above 85% by feel on the last set to an RPE 8.5 single, but the goal is no misses here.
Record Working Weights
For Reps:
9:00 AMRAP
7 Unbroken Power Snatch
14 GHD Sit Ups
Barbell: 135/95lbs (61/43kg)
Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 8.5/10
Primary Objective: Barbell Must Remain Unbroken
Secondary Objective: Consistent GHD Cadence
This workout is all about hinging power. It is critical here that we maintain positions and composure in the first few rounds, so that we can finish strong and in control. There is nowhere to hide here; the barbell must remain unbroken today to force cycling and build confidence, and the GHD and transition will be the only place to try and manage hinge fatigue.
Level 3: As Prescribed
Level 2:
9:00 AMRAP
6 Unbroken Power Snatch
12 GHD Sit Ups
Level 1: Barbell: 115/75lbs (52/35kg)
9:00 AMRAP
6 Unbroken Power Snatch
9 GHD Sit Ups
Video Support:
Barbell Cycling Tips with Tim
For Quality:
8 x 1 Seated Legless Rope Climb to 15ft
*Rest 1:00 b/t reps.
Score: Time, Including Rest
RPE: 7/10
Today we will be working on a full length, legless rope climb starting from a seated position. Your feet must be off the ground before you may begin to move your hands or climb the rope. The descent today is 'free' as in you may come down using your legs as you see fit. The first few pulls are the most challenging here as we work to get into a lower body rhythm and begin our kip, once the feet have gained clearance.
Level 3: As Prescribed
Level 2: 8 x 1 Seated Legless Rope Climb to 12ft
Level 1: 5 x 2 Rope Pull to Stand
Video Support:
Kipping Legless Rope Climb
Rope Pull to Stand
For Quality:
3 Sets
10/10 Single Leg Kettlebell RDL, Moderate
15 GHD Hip Extensions
Video Support:
Single Leg KB RDL
For Time:
10-20-30 / 8-16-24
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
-Rest 2:00-
30-20-10 / 24-16-8
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
Score: Time, Including Rest
Goal:
Level 3: Men 20:00-22:00 / Women 22:00-24:00
Level 2,1: Men 22:00-24:00 / Women 24:00-26:00
Stimulus: Lactate Threshold / Pyramid Pacing / Mixed Machine
RPE: 8.5/10
Primary Objective: Maintain consistent cal/hr output across all six machines. The pyramid structure will naturally pull your effort up into the 30/24, try to stay consistent without spiking it.. The second half should mirror the first.
Secondary Objective: Use the 2:00 rest as a reset. The second half is a race back down, if athletes who paced the first half correctly will feel stronger on the 20/16 and 10/8 than they did on the way up.
Target Paces — Row (Cal/Hr)
Level 3: Men 1,400-1,600 / Women 1,200-1,400
Level 2: Men 1,250-1,450 / Women 1,050-1,250
Level 1: Men 1,150-1,300 / Women 950-1,100
Target Paces — Ski Erg (Cal/Hr)
Level 3: Men 1,250-1,400 / Women 1,050-1,200
Level 2: Men 1,100-1,250 / Women 900-1,050
Level 1: Men 1,000-1,100 / Women 800-900
Target Paces — Echo Bike (RPM)
Level 3: Men 72-75 / Women 64-66
Level 2: Men 68-72 / Women 60-63
Level 1: Men 65-68 / Women 58-61
Coaching Notes:
This is the most deceptive piece in this progression. The ascending reps in the first half will naturally pull athletes into working harder as the numbers climb, the trap is letting that happen too early. Your cal/hr on the 10/8 and 20/16 should be controlled and deliberate. The 30/24 is where the work lives, and if you've paced correctly, you should arrive there with something still in the tank.
The 1:00 rest is short. Use it to flip your mindset — the second half is now a race back down to single digits. Athletes who blew up on the 30/24 will feel it immediately on the way back. Athletes who held their paces will feel the reps getting shorter and the output getting cleaner.
Row: Find your cal/hr within the first 3-4 strokes and hold it. The 10/8 is short enough that the temptation is to sprint, don't. You have five more machines ahead of you.
Ski Erg: Cal/Hr is your anchor. The ascending reps make it easy to drift higher than your target — keep your eye on the display and stay disciplined. On the way back down in the second half, the 20/16 and 10/8 should feel noticeably faster than the first half.
Echo Bike: RPM first, output second. Lock in your cadence early on each set. The 30/24 on the Echo is the biggest calorie chunk in the workout — this is where pacing matters most. A blown effort here on the way up will cost you significantly on the back half.
Level 3,2: As prescribed
Level 1:
8-16-24 / 6-12-18
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
-Rest 1:00-
24-16-8 / 18-12-6
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
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 PVC Front Rack Stretch
20 Banded Pull Aparts from Squat
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 - 15 Wallball Squats, Light
Video Support:
PVC Front Rack Stretch
Banded Pull Aparts
Bootstrap Squat
PRVN Perform Week 1/11
For Load:
4 x 10 @ 55-65%
-rest 3:00 b/t sets-
% is Based on 1RM Front Squat
The goal today is to cycle these front squats at a 'workout tempo'. Focus on, with good positions, speeding through the first 5 reps here and seeing if we can maintain that tempo into the final few reps of each set. May build each set for an RPE 8 final effort today.
Record Working Weights
For Time:
5 Sets:
80 Double Unders
60ft/18m Handstand Walk
20 Alt. Pistols
-rest 1:00 b/t sets-
Score: Total Working Time
RPE: 7/10
The goal here today is small negative splits each set, which will mostly come from your pistol pace but secondarily from your transitions. Keep the double unders clean and unbroken, and then aim to build pace through your hsw transition and pistol pace as you go. Perform the handstand walks as 30ft/9m out and back.
Level 3: As Prescribed
Level 2:
5 Sets:
60 Double Unders
40ft/6m Handstand Walk
16 Alt. Pistols
-rest 1:00 b/t sets-
Level 1:
5 Sets:
40 Double Unders
20ft/6m Handstand Walk OR 3 Wall Walks
14 Alt. Banded Pistols
Video Support:
Double Unders
Handstand Walks
Banded Pistols
For Time (18:00 Cap):
21-18-15-12-9
Calorie Ski Erg
50ft/15m Dumbbell 1&1 Lunges
Strict Handstand Push Ups
*Women will perform 18-15-12-9-6 on the ski.
Dumbbells: 2x50/35lbs (22.5/15kg)
Lunge: 1 Dumbbell Overhead + 1 Dumbbell Front Rack
Goal: 11:00-16:00
Score: Time
RPE: 8/10
Primary Objective: Handstand Push Up Management
Secondary Objective: Consistency on Lunges
There is nowhere for the shoulders to hide here, so overall upper body management will be first and foremost. Keep the ski paces more conservative out of the gate since gaining 10-15 seconds here could be quite punishing. Strive for efficient positions on the lunges, especially overhead, to try to conserve as much energy as possible for the handstand push ups. It is highly recommended to perform 3-4 sets on the handstand push ups from the start to buffer fatigue, and then we can always get more aggressive from set 3 on if we are feeling strong. There is no requirement to change which arm is overhead and front rack at any point during the workout.
To be clear on the flow, you will ski the prescribed calories, lunge, then perform the prescribed number of handstand push ups. Repeat this for 5 total rounds with a descending rep scheme on both the ski and handstand push ups.
Level 3: As Prescribed
Level 2:
For Time:
18-15-12-9-6
Calorie Ski Erg
50ft/15m Dumbbell 1&1 Lunges
Strict Handstand Push Ups
*Women will perform 15-12-9-6-3 on the ski.
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
18-15-12-9-6
Calorie Ski Erg
50ft/15m Dumbbell 1&1 Lunges
Kipping Handstand Push Ups
*Women will perform 15-12-9-6-3 on the ski.
For Quality:
4 Sets
:30 Hollow Body Hold
10/10 Kettlebell or Dumbbell Side Bend
Video Support:
Hollow Body Hold
Kettlebell Side Bend
For Time:
Every 10:00 x 5 Sets
400m Run
1000/900m Bike Erg
500/450m Row
500/450m Ski Erg
Active Recovery in the remaining time (Walking / Box Breathing / Nasal Only)
Bike Erg: Cadence @ 80-85 spm / 60-70% FTP (Adjust damper to hit prescribed %)
Row: Stroke Rate @ 22-24 spm
Ski Erg: Stroke Rate 40-50 spm
Score: Total Working Time
Stimulus: Aerobic Base Development
RPE: 6/10
Primary Objective: Complete each set with enough time remaining to walk and fully reset your breathing before the next interval begins. If you are running out of time, look to scale the distance a bit here in order to still get around that 1:00-1:30 walking rest and reset into the next round.
Secondary Objective: Maintain nasal breathing as much as possible on all machines throughout. The run can be slightly more relaxed on nasal only, but return to nasal before stepping onto the next machine.
Coaching Notes:
Five sets of 10 minutes with all four modalities in each round. The structure is simple, the execution requires discipline. Zone 2 means your heart rate stays controlled, your breathing stays mostly nasal, and your pacing stays honest from set 1 through set 5. The remaining time in each 10:00 window is your feedback mechanism. Round 1 you should have just under 2:00 of walking rest. If that window is shrinking by round 3, you are moving too fast.
Level 3,2: As Prescribed
Level 1:
Every 10:00 x 5 Sets
400m Run
900/800m Bike Erg
400/350m Row
400/350m Ski Erg
Active Recovery in the remaining time (Walking / Box Breathing / Nasal Only)
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
1:00 Seated Straddle
15/15 Bird Dog from Crawling
15/15 Clamshell Plus
-then-
For Quality:
8:00 AMRAP
10 Calorie Row, Building
7 Empty Bar Overhead Squats
4/4 Suitcase RDL, Moderate
Video Support:
Bird Dog from Crawling
Clamshell Plus
Suitcase RDL
PRVN Perform Week 1/11
Part A)
For Load:
Establish a Heavy 5 for the Day
Keep the heavy 5 to an RPE 8 (2-3 reps in the tank)
Part B)
12:00 EMOM
Minute 1 - 5 Deadlifts @ 85-90%
Minute 2 - 3 Box Jumps, Challenging Height
Minute 3 - Rest
% is Based on Heavy 5 for the Day
Record Working Weights
*Box height in notes
PRVN Perform Week 1/11
For Load:
3 x 12
-rest 2:00 b/t sets-
The focus is on quality positions for large sets of overhead squats at classic, albeit moderately heavy weights, that we have seen in competition settings before. These will be taken from the floor each time, and should be performed at workout intensity.
Barbell: 225/155lbs (100/70kg)
Level 3: As Prescribed
Level 2: 185/125lbs (85/56kg)
Level 1: 50% of 1RM Overhead Squat
For Reps:
25:00 AMRAP
750m Row
4 Rope Climbs
5 Cleans
Barbell: 275/185lbs (125/85kg)
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 8.5/10
Primary Objective: Barbell Management
Secondary Objective: Rope Climb Tempo
This workout is inspired by online semifinals last year, but will be a much more 'rounded' workout in the sense that it's an MGW with a heavy barbell to finish each round. The goal is simple - approach the row and rope climbs at an intelligent pace from the start that allows you to move through the barbell consistently but aggressively. There is an opportunity to separate yourself here on both the rope and the barbell, whereas the workout can only be lost on the row.
Level 3: As Prescribed
Level 2: Barbell: 245/165lbs (110/75kg)
Level 1: Barbell: 205/145lbs (93/65kg)
25:00 AMRAP
750m Row
3 Rope Climbs
5 Cleans
Video Support:
Rope Climb Descents
For Time:
60/50 Strict Pull-Ups
*Every break, perform 8 strict 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 Pull-Ups
*Every break, perform 5 strict wall facing handstand push ups.
Level 1:
For Time:
50/40 Banded Strict Pull-Ups
*Every break, perform 8 pike handstand push ups.
Video Support:
Deficit Pike HSPU
For Calories
3 Blocks
4 Sets
:15 Echo Sprint
*Rest 2:00 b/t sets.
*Rest 5:00 Bike Erg @ Easy Flush b/t blocks
Score: Total Calories
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
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
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 (40:00 Clock)
5:00 Max Distance Bike Erg
*Start each 5:00 window with 25ft/7.5m Suitcase Carry (Slow Walk) + 10 GHD Back Extensions
3:00 Max Distance Ski Erg
*Start each 3:00 window with 25ft/7.5m Suitcase Carry (Slow Walk) + :20 Freestanding Handstand Hold
Dumbbell: 100/70lbs (45/32.5kg)
Goal: Consistent Machine Paces
Score: Total Meters
RPE: 5-6/10
The buy in work to each interval should take around 60 seconds, leaving the majority of the time on the machines today. The handstand hold does not need to be unbroken but that’s what we’re striving for, choose an option that challenges you a bit here. The suitcase carry should be heavier today and performed at a slow walk to embrace the time under tension.
Level 3: As Prescribed
Level 2: Dumbbell: 70/50lbs (32.5/22.5kg) / Wall Lateral Handstand Hold
Level 1: Dumbbell: 50/35lbs (22.5/15kg) / Nose to Wall Handstand Hole
Video Support:
Freestanding Handstand Hold
Wall lateral handstand hold
Warm-Up
3 Sets
50m Swim
50m Pull
50m Kick
Main Set
6 Sets x 75m @ 75%
Rest :20 b/t sets
-
2 Sets
200m Swim @ 80%
Rest :30
150m Swim @ 85%
Rest :30
100m Swim @ 90%
Rest 1:00 b/t sets
-
6 Sets
50m Sprint
Rest 1:00
-
Cool Down / Strength
200m Pull
100m Swim
Score: Total Time of 200+150+100s
RPE: 8/10
Level 3,2: As Prescribed
Level 1:
Main Set
2 Sets
150m Swim @ 80%
Rest :30
100m Swim @ 85%
Rest :30
50m Swim @ 90%
Rest 1:00 b/t sets
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
12:00 EMOM
MInute 1: 3 Wall Walk
Minute 2: 10 x Kipping on Bar
Minute 3: 12 x Banded Face Pull
Minute 4: :30/:30 Pec Stretching
-Then-
2 sets
Shoulders mobility for Muscle ups
B) Gymnastics
For Quality:
25:00 EMOM
Minute 1: :15/:15 seconds Wall facing single arm handstand hold
Minute 2: 3 Skin The Cat
Minute 3: 12 Ring Skull Crusher
Minute 4: :15 Pronated Pull Up Hold
MInute 5: 6/6 Lateral Box Step Up w/ 3 Second Eccentric
The primary focus of this session is on technique and proper mechanics for each exercise. Focus on enhancing coordination, agility, precision, flexibility, and strength.
Level 3,2: As Prescribed
Level 1:
25:00 EMOM
Minute 1: :10/:10 Single arm handstand hold in Pike w/ Feet on Box
Minute 2: 2-1 Skin The Cat
Minute 3: 12 Ring Skull Crusher
Minute 4: 15-10 seconds Pronated Pull Up Hold
MInute 5: 6/6 Lateral Box Step up 3 seconds eccentric
Video Support:
Pec Stretching
Shoulders mobility
Wall facing single arm handstand hold Wall
Skin The Cat
Ring Skull Crusher
Pronated Pull Up Hold
Lateral Box Step
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
20 Seated 90-90 Rotations
20 Banded Glute Bridges
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 - 5/5 Dumbbell Muscle Snatch
*Use the same dumbbell for both movements here.
Video Support:
Seated 90-90 Rotations
Copenhagen Plank
Plate Hop Series
PRVN Perform Week 1/11
Part A)
For Load:
Establish a Heavy 5 for the Day
Keep the heavy 5 to an RPE 8 (2 reps in the tank)
Part B)
12:00 EMOM
Minute 1 - 5 Back Squats @ 85-90%
Minute 2 - 3 Seated Vertical Jumps
Minute 3 - Rest
% is Based on Heavy 5 for the Day
Record Working Weights
For Load:
4 Sets
60ft/18m Bearhug Sandbag Carry
60ft/18m Hand Over Hand Sled Pull
-rest 1:30 b/t sets-
Sandbag: 200/150lbs (90/70kg)
Sled: Moderate Plus
Score: Load on Sled (Surface Used in Notes)
Today is a pure strongman session with a focus on the hand over hand pull. This is the type of pull we've seen at 2022 semifinals and multiple games events, where you will stand and pull the sled in a hand over hand fashion.
If you don't have a sled, perform 12 strict pull-ups each round. If you don't have a sandbag, perfom a dual kettlebell front rack carry at a very heavy load.
Sled Loading (Assuming Turf Conditions)
Level 3: 225/175lbs
Level 2: 185/145lbs
Level 1: 155/115lbs
Again, these are rough targets based on an ideal surface. Adjust as needed to hit an RPE 8 effort.
For Time:
4 Rounds
26 Alt. Dumbbell Snatch
18 Goblet Squat
10 Shuttle Runs
Shuttle Run: 50ft/15m Down & Back = 1
Dumbbell: 70/50lbs (32.5/22.5kg)
Goal: 13:00-17:00
Score: Time
RPE: 9/10
Primary Objective: Choose Your Breaks Wisely
Secondary Objective: Shuttle Run Pacing
Today's workout will ask you to make strategic decisions early and trust them. Going unbroken on the dumbbell may be possible, but how much time could it cost you on your shuttle run pace and is it worth it. Look to go unbroken on either the snatches or squats from the start, adding quick break to the other to moderate some intensity. With the longer shuttle run, the decelerration/acceleration out of the turn will be less of a priority and better speed through the actual distance will be rewarded.
Please note the shuttle run is longer than normal today, with eyes on an online semifinals style workout where more space may be demanded. This workout is also intentionally easy from an equipment standpoint so you can take this outside or move around to make this distance feasible.
Level 3: As Prescribed
Level 2:
4 Rounds
21 Alt. Dumbbell Snatch
15 Goblet Squat
9 Shuttle Runs
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
4 Rounds
21 Dumbbell Snatch
15 Goblet Squat
9 Shuttle Runs
For Quality:
3 Sets
10/10 Goblet Lateral Box Step Up, Moderate
8/8 Side Plank with Hip Abduction
*Control the lowering portion of each step up for :02
Video Support:
Goblet Lateral Box Step Up
Side Plank with Hip Abduction
For Time:
3 Sets
2 Rounds
1200m Bike Erg
600m Row
300m Ski Erg
Rest 2:00 between sets
Score: Slowest Set
Goal:
Level 3: Men 10:30-12:00 / Women 11:30-13:00
Level 2: Men 12:00-13:30 / Women 13:00-14:30
Level 1: Men 12:00-13:30 / Women 13:00-14:30
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8-8.5/10, 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:
Weeks 1 and 2 were about finding and applying your pacing targets. Week 3 is about holding them when it gets uncomfortable. 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 week 1 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 week 3 of this progression. For higher level pacing targets, look to start at your week 1 base test pace and then increase on each set here.
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: Same targets as Week 2. The shorter distance per round makes it tempting to surge, but only do so if you can sustain across all 3 sets and maintain the row and ski.
Row: Stay long, stay controlled. Round 2 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 sets 1 and 2 so set 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
: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
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 Barbell RDL, Light
:10 Dip Support (Top)
:10 Dead Hang + 10 Kip Swings
Video Support:
Half Kneeling Banded Lat Stretch
Prone I-Y-T
PRVN Perform Week 1/11
For Load:
5 Sets @ 70-70-75-75-80%
2 Clean Pulls
2 Power Cleans
1 Split Jerk
This will be an unbroken complex. The last set today should be an RPE 8 effort.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 1/11
For Load:
5 Sets @ 70-75-80-85-85%+
1 Squat Clean & Jerk
% is Based on 1RM Squat Clean & Jerk
Build above 85% by feel on the last set to an RPE 8.5 single, but the goal is no misses.
Record Working Weights
For Time:
5 Sets
12 Box Get Overs
5/4 Ring Muscle Up Complexes
*Each rep will have an extra dip at the top.
-rest 1:00 b/t sets-
Box: 48/44in
Score: Time, Including Rest
RPE: 8/10 (Muscular)
Today we are practicing an odd movement in the box get over, paired with a high skill movement in the muscle up complex. The box get over is shoulder intensive, so focusing on finding an efficient method to vault over the box each time. Manage the transition into the rings to be able to go unbroken as long as possible.
Level 3: As Prescribed
Level 2:
5 Sets
12 Box Get Overs
5/4 Ring Muscle Ups
-rest 1:00 b/t sets-
Level 1: Box: 40in
5 Sets
12 Box Get Overs
5 Banded Low Ring Muscle Ups (Kipping)
-rest 1:00 b/t sets-
Video Support:
Ring Muscle Up Tips
Banded Low Ring Kipping Muscle Ups
For Time:
Working As 2:00-2:00-2:00-3:00 Sets
21/15 Calorie Echo Bike
21 Chest to Bar
Max Reps Burpee Box Jump Over (Facing) Rem. Time
-rest 1:00 b/t intervals-
Continue until 35 BBJO completed or time cap is reached.
Box: 24/20in
Goal: Finish in 4th Set
Score: Time, Including Rest (Or 12:00 + Reps Not Complete)
RPE: 9.5/10
Primary Objective: Know Your Bike Pacing
Secondary Objective: Go For It On The Burpees
This workout begs you to take intelligent risks. How you pace and handle the echo bike will be a massive separator today. Do we push the bike hard to earn that extra 15-20 seconds to work, or trust our pacing and look to build intensity on both the bike and burpees late? Both strategies could pay off here, but it comes down to knowing yourself as an athlete and what intensities you can handle and recover from to bring it back strong for the next round. One non negotiable is that the chest to bar need to be unbroken today.
Level 3: As Prescribed
Level 2: Same 35 Rep Target
Working As 2:00-2:00-2:00-3:00 Sets
18/13 Calorie Echo Bike
18 Chest to Bar
Max Reps Burpee Box Jump Over (Facing) Rem. Time
Level 1: Same 35 Rep Target
Working As 2:00-2:00-2:00-3:00 Sets
15/11 Calorie Echo Bike
15 Pull-Ups
Max Reps Burpee Box Jump Over (Facing) Rem. Time
For Quality:
3 Sets
12 Alternating Kettlebell Z-Press
5-7 Hinge Ring Row
3 Sets
8/8 Side Lying Dumbbell Powell Raise
For Time
10:00 @ Easy / Warm-Up Pace
4 Sets:
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
Main Set:
2 Sets:
2000m Run
-Rest 2:00 between sets-
2 Sets:
1000m Run
-Rest 1:00 between sets-
4 Sets:
300m Run
-Rest :45 between sets-
10:00 @ Easy / Cool Down
Paces:
2000m: Goal is to hit this at closer to 10k pace which is around :15 sec/mile over 5k pace or :08 sec/k than 5k pace. This is the centerpiece of the session with the efforts longer than anything in Sessions 1 or 2 at this effort. The goal is to hold your target pace without drifting.
1000m: The focus here is to hold our true 5k pace here for the 1000m duration with a short rest between 1000s to mimic the leg fatigue felt in a 5k race.
300m: 3k-5k effort. This is fast but not a full sprint. Focus on running economy, tall posture, and relaxed arms. These are about finishing the session with quality mechanics, not blowing up.
Score: Total Working Time
Stimulus: 5k Development / Sustained Race Pace / Tempo Endurance
RPE: 8.5/10
Primary Objective: Hold your pace across both 2000m sets without fading in the second kilometer. These are longer intervals and lay the foundation for the speed work and stamina needed to improve your 5k time down the line.
Secondary Objective: Use the 1000m sets as a confidence builder. Coming off the 2000m efforts, your legs will feel the work. Push through it and hit your pace. The 300m finishers are about mechanics and turnover, not survival. These are meant as technical reinforcement and a strong fish to the day.
Coaching Notes:
Sessions 1 and 2 built your relationship with 5k pace through broken intervals and speed variety. Session 3 asks you to sustain more tempo/threshold tempo paces and learn to keep a strong sustained paces. The 2000m sets are the longest continuous efforts in this cycle. Treat them with respect even at a slightly slower than 5k pace. Start controlled and even through the first kilometer, then assess. If you have something left in kilometer 2, you can increase pace slightly. If you went out too fast, you'll know by 1200m and that should help you learn pace and sustained efforts moving forward in this cycle.
The 300m finishers should feel like you're running well, not hanging on. If your mechanics are breaking down, dial back the effort slightly and prioritize form. Running economy is the secondary development here and it only improves when the body is moving efficiently.
Level 3,2: As prescribed
Level 1: 2 x 1500m Rest 2:00 / 2 x 800m Rest 1:00 / 4 x 200m Rest :45 @ Hard Sustainable Pace
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
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