1:30 Alt. Elbow to Instep w/ Twist
10/10/10 Prone I/Y/T w/ 2.5lb Plate
15 Wall Facing Squats
-then-
For Quality:
7:00 AMRAP
5/5 Kettlebell Hang Snatch, Building
10 V-Ups
30 Plate Hops
Video Support:
Prone I-Y-T
Wall Facing Squat
PRVN Perform Week 8/11
For Load:
5 Sets @ 75-75-80-80-85%
Snatch Pull
Power Snatch
Snatch Pull
Power Snatch
Snatch Pull
Power Snatch
This will be an unbroken 6 rep complex. The goal is to the top set here is an RPE 8 for the day.
% is Based on 1RM Power Snatch
Record Working Weights
PRVN Perform Week 8/11
For Load:
15:00 EMOM @ 80-90%
Minute 1 - 15/11 Calorie Echo Bike @ RPE 8.5
Minute 2 - 1 Squat Snatch
Minute 3 - Rest
% is Based on 1RM Squat Snatch
Build within the percentage range with the goal being no misses, and finishing with an RPE 9 single here.
Record Each Working Weight
For Quality:
4 x :20 Freestanding Handstand Hold
5 x 2-4 Freestanding Handstand Push Ups
10:00 L-Sit to Headstand Practice
Today is a skill focused session, focusing on good mechanics and positions, and challenging yourself from a skill development perspective. For the freestanding hspu, advance between ab mats between reps, as we've seen in competition before.
Level 3: As Prescribed
Level 2:
For Quality:
5 x :05-:10 Freestanding Handstand Hold
5 x 2-4 Unsupported Handstand Push Ups
10:00 L-Sit to Headstand Practice
Level 1:
For Quality:
5 x :10 Wall Lateral Handstand Hold
5 x 2-4 Unsupported Handstand Push Ups
10:00 L-Sit to Headstand Practice
Video Support:
Freestanding Handstand Hold
Wall lateral handstand hold
Unsupported HSPU
L-Sit to Handstand to L-Sit Progressions
For Reps:
15:00 AMRAP
50 Beaded Rope Double Unders
15 Toes to Bar
25 Wallball Shots
15 Wall Facing Strict Handstand Push Ups
Wallball: 20/14lbs (9/6kg) to 10ft
Goal: 4-6 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Shoulder Fatigue Management
Secondary Objective: Consistent HSPU Approach
Today the aerobic demand should be challenging but sustainable, after the first 2 rounds, managing shoulder fatigue should become much more of the limiting factor for this workout. Add some intentional breaks on the jump rope early as over reaching here won't yield much with the wall facing hspu coming at the end of the each round. Look to go unbroken on the toes to bar, and then add a quick break on the wallballs if you are hesitant about the handstand push ups and how they will feel today. The main goal here is that you attack them similarly from set to set - in 2-4 sets at most.
Level 3: As Prescribed
Level 2:
For Reps:
15:00 AMRAP
30 Beaded Rope Double Unders
10 Toes to Bar
20 Wallball Shots
10 Wall Facing Strict Handstand Push Ups
Level 1:
For Reps:
15:00 AMRAP
50 Beaded Rope Single Unders
10 Toes to Bar
20 Wallball Shots
10 Kipping Handstand Push Ups
For Quality:
3 Sets
10/10 Barbell Rear Foot Elevated Single Leg Romanian Deadlift, Light to Moderate
:45 GHD Sorenson Hold, Bodyweight
Video Support:
Rear Foot Elevated Single Leg Romanian Deadlift
For Completion:
3 Sets
9:00 EMOM
Minute 1 - Calorie Row
Minute 2 - Calorie Ski
Minute 3 - Calorie Bike Erg
-Rest 3:00 b/t set-
Set 1: 16/13 Calories
Set 2: 18/14 Calories
Set 3: 20/15 Calories
Score: Completed Rounds
RPE: 8-9/10
Stimulus: Supra Threshold
Today should be a challenge that builds in intensity. The calories on set 1 will be manageable, set 2 will be tough, and set 3 should feel like reaching. It is okay to pick an option that is at the edges of your thresholds today, and you possibly don't complete a minute. The transitions will matter here, so buffer them in intelligently - especially your push/pace on the bike going into the row each cycle.
Level 3: As Prescribed
Level 2:
Set 1: 15/12 Calories
Set 2: 16/13 Calories
Set 3: 18/14 Calories
Level 1:
Set 1: 13/10 Calories
Set 2: 15/12 Calories
Set 3: 16/13 Calories
For Quality:
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
1:00 Back Rack Elbow Rotations
20 Banded Face Pulls from Squat
10/10 Single Leg Glute Bridge w/ 1s Hold
-then-
For Quality:
3 Rounds
30ft/9m Walking Lunge (No Weight)
10 Push Ups
10 Jumping Air Squats
10 Scap Pull-Ups
Video Support:
Back Rack Elbow Rotations
Banded Face Pulls
PRVN Perform Week 8/11
For Load:
Establish a Heavy 2 For the Day
-then-
4 x 2 @ 85-90%
% is Based on Heavy 2
Keep the heavy 2 to an RPE 9 (1-2 reps in the tank). Ideally, beat heavy 3 from two weeks ago.
Record Working Weights
For Time:
3 Sets
30/24 Calorie Row
20 American Kettlebell Swings
15 Bar Muscle Ups
-rest 2:00 b/t sets-
Kettlebell: 32/24kg
Score: Total Working Time
RPE: 8/10
The intent today is to push the row at an RPE 8-9 pace, and to go unbroken on the kettlebell, to put you in a position where you can't go unbroken on the pull-up bar here. The goal is two sets on the bar consistently from set to set.
Level 3: As Prescribed
Level 2:
For Time:
3 Sets
24/18 Calorie Row
16 Kettlebell Swings
8 Bar Muscle Ups
-rest 2:00 b/t sets-
Level 1:
For Time:
5 Sets
12/9 Calorie Row
12 Kettlebell Swings
3 Bar Muscle Ups
-rest 2:00 b/t sets-
Video Support:
Bar Muscle Up - Tips
Banded Bar Muscle Ups
For Time:
30/22 Calorie Echo Bike
150ft/45m Sandbag Lunge
150ft/45m Handstand Walk
30/22 Calorie Echo Bike
Sandbag: 150/100lbs (70/45kg)
*Use 75ft/22.5m down & backs for both movements today if possible.
Goal: 6:00-10:00
Score: Time
RPE: 9/10
Primary Objective: Unbroken Sandbag Lunges
Secondary Objective: Handstand Walk Consistency
Today is a take chances workout depending on how confident we are on the handstand walks. The chunk work between bikes is quite aggressive today, especially the lunges. Consistent confidence on the first bike pace will be key so the lunges can be pushed in larger sets while maintaining transitions. You may rack the sandbag however you want today. When it comes to the handstand walks, know your limits here and trust the work you've put in this cycle.
Use 25ft/7.5m unbroken requirements.
Level 3: As Prescribed
Level 2:
For Time:
30/22 Calorie Echo Bike
100ft/30m Sandbag Lunge
100ft/30m Handstand Walk
30/22 Calorie Echo Bike
*No unbroken requirements, may use 5ft resets.
Level 1: Sandbag: 100/80lbs (45/36kg)
For Time:
25/20 Calorie Echo Bike
100ft/30m Sandbag Lunge
10 Wall Walks
25/20 Calorie Echo Bike
*No unbroken requirements, may use 5ft resets.
Video Support:
Handstand Walks
Wall Walks
For Quality:
4 Sets
:10/:10 Single Leg L-Sit On Parallettes
:15/:15 Side Star Plank
Video Support:
Single Leg L-Sit On Parallettes
Side Star Plank
Warmup:
10:00 Run @ Easy Conversational Pace
For Quality:
Main:
4 Sets @ 7 RPE (Tempo)
500m Row
400m Run
-into-
5:00 Run @ Easy Conversational Pace
-into-
4 Sets @ 7 RPE (Tempo)
500m Row
400m Run
-into-
5:00 Run @ Easy Conversational Pace
Score: Time
*Pace on 5:00 Easy Runs in Notes
Stimulus: Aerobic Threshold / Zone 2 to 3
RPE: 6-7/10
Primary Objective: Maintain the ability to talk the entire time during this workout, even as you kick up the intensity a bit during the 4 sets of 500m Row + 400m Run each time
Secondary Objective: Complete the 400m Runs at faster pace than the easy conversational paced runs. Find some gears.
Level 3,2,1: As Prescribed
For Quality:
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
1:30 Foam Roller Posterior
10/10 Hip Airplanes
15/15 Bird Dogs w/ 5-10lb Dumbbell
-then-
For Quality:
9:00 EMOM
Minute 1 - 8 Alt. Devils Press (Light)
Minute 2 - 12 Ring Rows
Minute 3 - 60 Single Unders
Video Support:
Hip Airplanes
Alternating Bird Dog
PRVN Perform Week 8/11
For Time:
5 Sets
200m Run @ RPE 8
5 Deadlifts
-rest 1:30 b/t sets-
Barbell: 405/285lbs (184/129kg)
Score: Time, Including Rest
RPE: 8.5/10
Today is the heaviest fatigued day of our progression, no doubt. Note that the runs are at a moderate pace, something similar to what we would do leading into a very heavy bar in a workout setting.
Level 3: As Prescribed
Level 2: Barbell: 315/225lbs (145/102.5kg)
Level 1: Barbell @ 75-80% of 1RM Deadlift
PRVN Perform Week 8/11
For Load:
7 Sets @ 80%+
1 Push Jerks
% is Based on 1RM Push Jerk
Build to a true heavy single for the day.
Record Each Working Weight
For Time:
8 Rounds
6 Shuttle Runs
4 Snatches
2 Legless Rope Climbs
*Women will perform 1 legless + 1 rope climb for the final 4 rounds of the workout.
Barbell: 225/155lbs (102/70kg)
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: 12:00-18:00
Score: Time
RPE: 8/10
Primary Objective: No Misses on Barbell
Secondary Objective: Push the Legless Rope Climbs
This workout is all about heavy bars and high skills. The shuttle runs are approachable and should be used as a pacer from the get go here. You may power or squat the bar today, whatever allows you to approach the bar consistently from round to round. Expect the pull in the snatch to get weak and become a limiter in the later rounds as the rope climb volume accumulates on the arms. There are multiple failure points possible in this workout, so the mental challenge in the approach here will be as demanding as the physical.
Level 3: As Prescribed
Level 2: Barbell: 185/125lbs (84/57kg)
For Time:
8 Rounds
6 Shuttle Runs
4 Snatches
1 Legless Rope Climb
1 Rope Climb
*Women will perform just the legless rope climb in the last 4 rounds.
Level 1: Barbell: 155/105lbs (70/48kg) OR 70% of 1RM Power Snatch
For Time:
8 Rounds
6 Shuttle Runs
4 Snatches
2 Rope Climbs
*All athletes will perform 1 rope climb in the last 4 rounds.
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
3 Sets
15 Incline Dumbbell Bench, Moderate
15 Incline Bench Dumbbell Row, Moderate
10-12 Seated Banded Row
-Rest 2:00
Video Support:
Incline Bench Dumbbell Row
Seated Banded Row
Echo Bike
3 Sets
:40 on / 1:20 off
Directly into...
4 Sets
:30 on / 1:30 off
Directly into...
6 Sets
:20 on / 1:40 off
Each series of sets = 2:00 of work. The goal here is to start at our target effort for the 2:00 Max Calorie Echo Bike intensity during the 3 sets of :40 on /1:20 off and then proceed into a faster RPM for the :30 on / 1:30 off, before finally hitting near peak output for the :20 on / 1:40 off for our final 6 sets. Expect the quad pump to get real towards the final 6 sets here as the body has a harder and harder time clearing fatigue.
Score: Total Calories
Stimulus: Anaerobic Lactate Endurance
RPE: 10/10
Primary Objective: Increasing output during each set
Secondary Objective: Hold an RPM target above your 2:00 Max Calorie Echo Test.
Level 3,2,1: As Prescribed
For Quality:
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
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 Reps:
30:00 AMRAP
2000m Bike Erg
15 GHD Hip Extensions
50ft/15m Reverse Sled Drag, Moderate
5 GHD Back Extensions (Slow)
Goal: 4-5 Rounds
Score: Rounds & Reps
RPE: 5-6/10
Primary Objective: Consistent Bike Erg Paces
Secondary Objective: Maintain RPE Guidance
Today the goal is to pace out the bike consistently from start to finish, maintaining a good steady RPE 6-7 effort. From there, we will move through some very light and manageable touches on some midline positional focused movements. Keep the sled unbroken and maintain quality movement on the GHD variations here.
If you don't have a sled to drag, perform 30 seconds of banded monster walks.
Level 3, 2,1: As Prescribed
Video Support:
Banded Monster Walk
Warm-Up
3 Sets:
100m Freestyle
50m Kick
50m Drill of Choice
Main
Every 4:00 minutes, 3 Sets:
150-200m Swim
Rest as needed before 150s
Every 3:00 minutes, 4 Sets:
125-150m Swim
Rest as needed before 100s
Every 2:00 minutes, 5 Sets:
100m Swim
Strength
3 Sets:
200m Pull w/ Paddles
Rest 1:00 minute between sets
Cooldown
100-200m Athletes Choice of strokes or drills
Score: Total Working Time
RPE: 9/10
Each swim today is to be done at a threshold, reaching pace. Pick a distance that allows you to stay on the timer, knowing that recovery windows will dwindle as we get into the final set or two at each distance.
Video Support:
Fist Swim
Catch-Up Swim
Fingertip Drag Drill
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
9:00 EMOM
Minute 1: :30/:30 Seconds Srtetch Pecs
Minute 2: 1 minute Box lats Stretch
Minute 3: 1 Minute BIke erg recovery pace
-Then-
Hip Mobility Routine
1:30 for Exercise
B) For quality:
4 Sets
4 x 1 Wall Walk with 2 sec Hold in Face Handstand Wall + 1 Strict handstand Push up
8 Ice Cream Makers
8 L-sit to Plank (Health Track)
10 DB Cuban rotations Ligth weigth
45 seconds Ghd back extension Hold
Score: Completion
RPE: 7/10
Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain quality in all exercises
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:
4 Sets
4 x 1 Wall Walk with 2 sec Hold in Face Handstand Wall
8 Ice Cream Makers with band
8 L-sit to Plank (Health Track)
10 DB Cuban rotations Ligth weigth
30 seconds Ghd back extension Hold
Videos Support:
Stretch Pecs
Box Lat stretch
Hip Mobility routine
Ice Cream Makers
L-sit to Plank (Health Track)
DB Cuban rotations
Banded Ice-Cream Makers
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
10/10 Clamshell Plus
10/10 Single Leg Calf Raise
-then-
For Quality:
7:00 AMRAP
10 Box Jumps, Easy Height
10 Goblet Squats, Light
5-10 Diamond Push Ups
Video Support:
Seated 90-90 Rotations
Clamshell Plus
PRVN Perform Week 8/11
For Load:
3 x 12 @ 60-75%
-rest 3:00 b/t sets-
% is Based on 1RM Back Squat
The goal today is to cycle these front squats at a 'workout tempo'. Focus on, with good positions, speeding through the first 5-6 reps here and seeing if we can maintain that tempo into the final few reps of each set.
Record Working Weights
For Time:
3 Sets
100 Double Unders
12/10 Ring Muscle Ups
-rest 1:00 b/t sets-
Score: Time, Including Rest
RPE: 7.5/10
This piece is about execution. Push unbroken as much as possible on the jump rope, for a large set here, and then be aggressive on the rings from set 1. The rest is not enough to fully recover, so some fall off in both set times and approach to the rings is expected.
Level 3: As Prescribed
Level 2:
For Time:
4 Sets
60 Double Unders
6/4 Ring Muscle Ups
Level 1:
8 x 1-2 Ring Muscle Ups
-OR-
Drill Session
5 x 3 Feet Over PVC Low Ring Drill
4 x 5 Swinging Ring Rows
5 x 4 Banded Low Ring Muscle Ups (Strict)
Then if you can, add in 5 x 1 Spotted Ring Muscle Ups today if you have someone who can confidently and safely spot you, and are close to the full movement. Use challenging levels of assistance for the strict work today.
Video Support:
Ring Muscle Up Tips
Feet Over PVC Low Ring Muscle Up Drill
Banded Low Ring Muscle Up
Swinging Ring Row
Double Unders
For Time (25:00 Cap)
120/96 Calorie Row
100 GHD Sit Ups
80 Dumbbell Goblet Squats
60/48 Calorie Row
40 GHD Sit Ups
20 Dumbbell Goblet Squats
Dumbbell: 70/50lbs (32.5/22.5kg)
Goal: 21:00-24:00
Score: Time
RPE: 8.5/10
Primary Objective: GHD Sit Up Tempo
Secondary Objective: Manage Dumbbell Transitions
Today is a grinder on the lower body, pure and simple. Push the rows since we'll be going into the GHD where the main limiter will come from quad and midline fatigue rather than aerobic limitations. The first set of dumbbell squats come in a large chunk here, don't take the bait early opening with overly large sets - maintain consistent breaks and a smooth squat tempo. Once we get to the second row, the push begins if we have paced the largest chunk of the work appropriately.
Level 3: As Prescribed
Level 2:
For Time (25:00 Cap)
100/75 Calorie Row
80 GHD Sit Ups
60 Dumbbell Goblet Squats
40/30 Calorie Row
30 GHD Sit Ups
20 Dumbbell Goblet Squats
Level 1: Dumbbell: 50/35lbs (22.5/15kg)
For Time (25:00 Cap)
100/75 Calorie Row
60 GHD Sit Ups
60 Dumbbell Goblet Squats
40/30 Calorie Row
20 GHD Sit Ups
20 Dumbbell Goblet Squats
For Quality:
3 Sets
10/10 Dumbbell Farmers Carry Rear Foot Elevated Bulgarian Split Squat, Moderate
10/10 Single Leg Dumbbell Hip Thrust, Moderate
For Time:
6 Sets
840m Bike Erg
Rest :20
420m Row
Rest :20
210m Ski Erg
Rest 1:00 b/t sets
Score: Slowest Set
Goal Times:
Level 3: Men 4:30-5:00/ Set, Women 5:00-5:30 / Set
Level 2: Men 5:00-5:30/ Set, Women 5:30-6:00 / Set
Level 1: Men 5:30-6:00/ Set, Women 6:00-6:30 / Set
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8.5/10 — Four repeatable efforts. Less rest. Faster standard.
Primary Objective: Hold your target splits across all six sets. With the added goal of finishing your 6th set faster than your first.
Secondary Objective: Push your benchmark paces by 3-5 seconds / 500-1000m per machine. Shorter distances and structured rest make this achievable, but only if you stay disciplined from set 1.
Coaching Notes:
This is where we get to the final touches on the machines here. Focus to descend paces and hold faster than your goal pace for the retest. With the shorter distances and the ability to push a little more, even with just short rest periods this should start to feel like peak form here.
Level 3
Men — Bike: 1:43-1:45/1000m | Row: 1:43-1:45/500m | Ski: 1:47-1:50/500m
Women — Bike: 1:50-1:52/1000m | Row: 1:50-1:52/500m | Ski: 1:55-1:57/500m
Level 2
Men — Bike: 1:55-1:57/1000m | Row: 1:55-1:57/500m | Ski: 1:58-2:00/500m
Women — Bike: 2:00-2:02/1000m | Row: 2:00-2:02/500m | Ski: 2:05-2:07/500m
Level 1
Men — Bike: 1:58-2:03/1000m | Row: 1:58-2:03/500m | Ski: 2:03-2:08/500m
Women — Bike: 2:03-2:08/1000m | Row: 2:03-2:08/500m | Ski: 2:08-2:13/500m
Bike: The shorter distance means you'll want to go out hot. Resist it. Six sets at a slightly faster pace is harder than it looks from the outside. Earn your splits, don't chase them.
Row: This is where the 1:00 rest starts to show. By set 4 your legs will be carrying more fatigue than previous weeks. Stay long on the drive and finish strong through the chest. Focus on arms away first on the recovery to develop a smooth stroke pattern and drive phase.
Ski: With only 210m you have room to push, but not sprint. If you've paced the Bike and Row correctly, you should be able to hold or slightly negative split the Ski across all four sets.
Level 3,2,1: As Prescribed
For Quality:
3 Sets
8 Slow Dumbbell Wrist Rotations
:30/:30 Barbell Forearm Smash
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
:45/:45 Banded Front Rack Stretch
20 Banded Pull Aparts
20 Banded Presses
-then-
For Quality:
9:00 EMOM
Minute 1 - :40 Calorie Bike, Build
Minute 2 - :40 Burpee Pull-Ups
Minute 3 - 5/5 Single Arm Dumbbell Hang Squat Clean Thrusters, Moderate
Video Support:
Banded Front Rack Stretch
Banded Pull Aparts
Press w/ Band
PRVN Perform Week 8/11
For Load:
5 Sets @ 75-75-80-85-85%
Clean Pull
Power Clean
Clean Pull
Power Clean
Hang Power Clean
Split Jerk
This will be an unbroken complex. The goal is the top set feels like an RPE 8 effort today.
% is Based on 1RM Power Clean
Record Working Weights
PRVN Perform Week 8/11
For Load:
15:00 EMOM @ 80-90%
Minute 1 - 15/11 Calorie Echo Bike@ RPE 9
Minute 2 - 1 Squat Clean & Jerk
Minute 3 - Rest
% is Based on 1RM Squat Clean & Jerk
Build within the percentage range with the goal being no misses, and finishing with an RPE 9 single here.
Record Each Working Weight
For Load:
5 Sets
100ft/30m Sled Drag
-rest 1:30 b/t sets-
Score: Load
Today is an over the shoulder drag by straps, ideally. Assuming turf conditions, goal sled loading would be 6/5 x 45lbs for Level 3, 5/4 x 45lbs for Level 2, and 4/3 x 45lbs for Level 1.
If you don't have a sled to drag, you may use any strongman implement available.
For Time (9:00 Cap)
Part A)
5 Rounds
9 Clean & Jerks
9 Burpee Box Jump Overs
-rest 3:00-
At 12:00
For Time (6:00 Cap)
Part B)
3 Rounds
12 Thrusters
24 Chest to Bar Pull-Ups
Barbell: 155/105lbs (70/48kg)
Box: 24/20in
Goal: 6:00-Finish / 4:30-Finish
Score: Each Interval Time
RPE: 10/10
Primary Objective: Aggressive Barbell Cadence Part A
Secondary Objective: Build Intensity Part B
Today is all about fitness - attack, rest, repeat. The rest between part a & b is enough to really lean into these pieces. Part A is very straight forward - aggressive singles cadence on the bar, and then how fast of a burpee tempo do we dare to maintain here. Part B will be shorter, punchier, and have a high demand on the upper body as well. The thruster is definitely on the heavier side, so add breaks to the chest to bar in the early rounds so we can maintain barbell intensity.
Level 3: As Prescribed
Level 2: Barbell: 135/95lbs (61/43kg) / 18 Chest to Bar Pull-Ups
Level 1: Barbell: 115/75lbs (52/34kg) / 18 Pull-Ups
Video Support:
Barbell Cycling w/ Tim - Singles
For Time:
7 Sets
800m @ Goal 5k Race Pace
Rest 1:00 b/t sets
Score: Total Working Time
Stimulus: 5k Run Development
RPE: 9/10
Primary Objective: Maintain Consistency across all 7 sets with the goal of targeting 5k race pace and sticking too it with minimal rest
Seconary Objective: Have your last interval be your fastest.
Coaches Notes: This is a direct progression from last week with 7 sets of 800m to total now 5600m of running at 5k pace pace, where as last week we had 6k at or below race pace, but with more rest. We are now narrowing in on the 5k race and getting more and more specific.
Level 3,2,1: As Prescribed
For Quality:
3 Sets
14 Alternating Kettlebell Z-Press
6-8 Hinge Ring Row
3 Sets
10/10 Side Lying Dumbbell Powell Raise
For Time:
Part A)
5 Rounds
9 Syncro Clean & Jerks
9 Waterfall Burpee Box Jump Overs
-rest 3:00-
At 12:00
For Time (6:00 Cap)
Part B)
3 Rounds
12 Syncro Thrusters
36 Chest to Bar Pull-Ups, Total
Barbell: 155/105lbs (70/48kg)
Box: 24/20in
Flow: Athletes will start with syncro clean & jerks with each rep being syncro at the top in the jerk. From there, they will advance to a singular box where athlete 1 will do their burpee box jump over, once they land on the other side athlete 2 will begin their rep. This is one rep, continue until the 9 are complete. For part B, athletes will begin with syncro thrusters where the rep will be locked out at the top together. From there, the reps on the pull-up bar are total, split evenly between the two athletes. You may split the work each round however you see fit as long as it is even.
Level 3: As Prescribed
Level 2: Barbell: 135/95lbs (61/43kg) / 24 Chest to Bar Pull-Ups, Total
Level 1: Barbell: 115/75lbs (52/34kg) / 24 Pull-Ups, Total
Video Support:
Barbell Cycling w/ Tim - Singles
For Quality:
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
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