:45/:45 Twisted Cross
10 Inch Worms
20 Banded Press from Snatch Grip
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Calorie Row, Building
Minute 2 - 15 Push Ups
Minute 3 - 10 Wall Facing Squats
Video Support:
Twisted Cross Stretch
Wall Facing Squat
PRVN Perform Week 9/11
For Load:
Establish a Heavy Set of 3 for the Day
This will be an unbroken set of 3. Work to a heavy for the day.
Record Heavy Triple
PRVN Perform Week 9/11
For Load:
5 Sets @ 80%, Build Towards 95%
1 Squat Clean & Jerk
% is Based on 1RM Squat Clean & Jerk
If we are feeling good here, the goal is to hit a single at 95% to cap the day. If you are feeling great, you may push above that.
Record Each Working Weight
For Time:
50 Strict Handstand Push Ups
There is an 5:00 time cap.
Score: Time (5:00 + 1 Second Per Rep for Time Cap)
*Compare results to March 18, 2026.
RPE: 7/10
This baseline pressing test will give us a good gauge of where we are for a big dose of a key gymnastics movement. Break these up however you need to in order to maximize your overall time. Take any strategic elements you learned from your last test and try to apply them here to better manage fatigue on the back half of this test.
Level 3 & 2: As Prescribed
Level 1: 30 Kipping Handstand Push-Ups for Time
*The 5:00 cap applies to Level 1 as well.
Video Support:
Kipping HSPU
For Time:
5 Rounds
15 Alt. Dumbbell Snatch
11 Box Jumps
7 Ring Muscle Ups
Dumbbell: 70/50lbs (32.5/22.5kg)
Box: 30/24in
Goal: 12:30-16:30
Score: Time
RPE: 8.5/10
Primary Objective: Race to the Rings Each Round
Secondary Objective: Consistent Muscle Up Approach
Today is all about getting to the muscle ups as fast as possible each round. Take some chances and push your paces here, the upper body should feel pretty good on the rings all day but heart rate will remain very high throughout. The ring muscle ups are a rep scheme that begs you to go unbroken and if you're strong here, should look to push them as much as possible.
Level 3: As Prescribed
Level 2:
For Time:
5 Rounds
12 Alt. Dumbbell Snatch
10 Box Jumps
4 Ring Muscle Ups
Level 1: Dumbbell: 50/35lbs (22.5/15kg) / Box: 24/20in
5 Rounds
15 Alt. Dumbbell Snatch
11 Box Jumps
7 Ring Dips
Video Support:
Ring Muscle Up Tips
For Quality:
3 Sets
10/10 Split Stance Dumbbell CrossBody RDL, Moderate
12 Weighted GHD Hip Extensions, Moderate
Video Support:
[Split Stance Dumbbell CrossBody RDL]
(https://www.youtube.com/watch?v=EiDV5RmBW0Y&pp=0gcJCdkKAYcqIYzv)
For Calories
5:00-3:00-2:00
Calorie Row
Calorie Ski
Calorie Echo Bike
Rest 1:00 b/t sets
Score: Sum Total Calories
Goal Total Calories:
Level 3: ~540/430 Calories
Level 2: ~500/400 Calories
Level 1: ~460/370 Calories
Stimulus: SupraThreshold / Mixed Machine
RPE: Building from 8/10 to 9.5/10 on the final 2:00 efforts
Primary Objective: Our top end goals for level 3 athletes have us targeting 18/14+ cal per minute across all minutes with the idea that we will have some athletes able to tackle closer to 20/15 for the duration.
Secondary Objective: Use the final 1:00 on each station to empty the tank and really bring those cals / minute up to the goal average for the day.
This workout is essentially built as a 15-9-6 Interval Time duration on machines with the target of suprathreshold pacing (above threshold) and pushing into a V02 Max effort on the final 6:00 segment. Stay steady, strong, and increase effort as the duration becomes shorter. To be clear on flow - the 1:00 rest is after you perform the prescribed work time on each machine. This work time includes transitions.
Level 3,2,1: As Prescribed
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
:45/:45 Banded Front Rack Stretch
10/10 Clamshell Plus
20 Banded Pull Aparts
-then-
For Quality:
8:00 AMRAP
10 Calorie Bike, Building
5/5 Kang Squats, Emtpy Bar
10 Scap Pull Ups
PRVN Perform Week 9/11
For Load:
8:00 EMOM
5 Back Squats
Barbell: 275/185lbs (125/85kg)
Score: Load
The emphasis today is on speed, and completing each set as fast as possible with great positions.
Level 3: As Prescribed
Level 2: 225/155lbs (100/70kg)
Level 1: Barbell @ 60% of 1RM Back Squat
Hercules Test Week
For Time:
15/10 Legless Rope Climbs
*10:00 Time Cap
Score: Time (Or Reps, 10:00 + 1 second Per Rep Left)
*Compare results to March 17, 2026.
RPE: 7/10
If you get time capped today, that's completely fine. This is a great skill check if you have this movement, even if your capacity is limited with it. This will be a pure battery test, and the muscular fatigue will bring you to a screeching hault if you attack this too aggressively. No failed reps is our first and foremost goal here.
Level 3: As Prescribed
Level 2: As Prescribed. Knowing we might not finish, this is still a great benchmark to have for our raw capacity here.
Level 1: 5:00 AMRAP of Legged Rope Climbs
Video Support:
Kipping Legless Rope Climb
Rope Climb Descents
For Reps:
15:00 AMRAP
30 Wallball Shots
15/11 Calorie Echo Bike
30 GHD Sit Ups
15/11 Calorie Echo Bike
Wallball: 30/20lbs (13/9kg) to 10/9ft
Goal: 3-4 Rounds
Score: Rounds & Reps
RPE: 8.5/10
Primary Objective: Lower Body Management
Secondary Objective: Wallballs in 2 Sets
The push stations today are the wallball and GHD sit-ups; the echo bike calories are manageable each set. Focus on getting up to pace quickly rather than overreaching from an RPM standpoint. For the wallball shots, the goal is to go unbroken on the first round of wallballs and then never fall below 2 sets. Push the GHD sit-ups at a fast pace today knowing we are pulling back slightly on the echo bike paces overall.
Level 3: As Prescribed
Level 2:
For Reps:
15:00 AMRAP
25 Wallball Shots
15/11 Calorie Echo Bike
25 GHD Sit Ups
15/11 Calorie Echo Bike
Level 1: Wallball: 20/14lbs (9/6kg) to 10/9ft
24 Wallball Shots
13/10 Calorie Echo Bike
20 GHD Sit Ups
13/10 Calorie Echo Bike
For Quality:
3-4 Sets
:15 L-Sit FLutter Kicks on Parallettes
10/10 Side Plank Hip Tap
Video Support:
L-Sit FLutter Kicks on Parallettes
Side Plank Hip Tap
For Time:
@ Conversational Pace
10 Sets
1000/900m Bike Erg
400m Run
Rest 1:00 Walking (Nasal Breathing Only)
Score: Time, Including Rest
Stimulus: Maintain Zone 2 | Conversational Pace
RPE: 5-6/10
Goal: 46:00-50:00, Including Rest
Primary Objective: Complete each set in under 5:00 to allow for the total time to stay within the time domain while staying at a low heart rate.
Secondary Objective: The heart rate will drift and climb today, but the goal is only by about 5-10 bpm. Wear a heart rate monitor and stay strict to conservative pacing in the beginning to avoid a large heart rate drift.
The workout is meant to be good steady state workout with the goal of maintaining a low RPE and flush style session. Work to stay in the lower heart rate zones, especially on the run as this is where things generally tend to escalate here. The focus is smooth, steady pacing, no peaks and valleys.
Level 3,2: As Prescribed
Level 1: 8 Sets
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
1:00 Seated Straddle
10/10 Single Leg Glute Bridges w/ :02 Hold at Top
10/10 Hip Airplanes
-then-
For Quality:
3 Rounds
10 Barbell RDL, Building
10 Box Jumps w/ Step Down
15 Banded Overhead Squats
Video Support:
Hip Airplanes
Banded Overhead Squat
PRVN Perform Week 9/11
Part A)
For Load:
Establish a Heavy Single for the Day
Keep the heavy Single to an RPE 9 (~1 rep in the tank). Ideally, beat double from two weeks ago. This is not intended to be a 1 rep max deadlift session - a heavy, confident single to get a gauge of where our top end strength is as we wrap up this cycle. Do not sacrifice positions today.
Part B)
12:00 EMOM
Minute 1 - 1 Deadlifts @ 85%
Minute 2 - 2 Depth Drop to Broad Jump
Minute 3 - Rest
% is Based on Heavy Single for the Day
Record Working Weights
*Drop from a 24in/20in box for the depth drop.
Video Support:
Depth Drop to Broad Jump
PRVN Perform Week 9/11
For Load:
4 x 10
-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 Time:
3 Rounds
15 Deadlifts
15 Strict Deficit HSPU
Barbell: 315/225lbs (145/102.5kg)
Deficit: 3.5in/2in
Goal: 3:00-9:00
Score: Time
RPE: 8/10
Primary Objective: Strict Handstand Push Up Management
Secondary Objective: Push the Deadlifts
Today we have a simple repeat from the 2020 online portion of the CrossFit Games. This workout primarily comes down to your ability to push the strict handstand push ups, pure and simple. The deadlift loading and scheme is taxing, but will not be the issue here. Strong athletes on the handstand push ups should be looking at 2 sets throughout while most athletes will look for 3-4 sets.
Level 3: As Prescribed
Level 2: Barbell: 275/185lbs (125/84kg) / No Deficit
Level 1: Barbell: 225/155lbs (102/70kg) / Kipping Handstand Push Ups
For Quality:
4 Sets
4-6 Strict Chest to Bar Pull Ups
-Rest :30
6-8 Strict Pull Ups
-Rest :30
15 Seated Barbell Strict Press, Light to Moderate
-Rest 2:00
*The load for seated strict press should be one that allows you to continually stay moving and no pausing throughout the set. No grindy reps here.
Level 3: As Prescribed
Level 2:
4 Sets
4-6 Strict Pull Ups
-Rest :30
6-8 Banded Strict Pull Ups
-Rest :30
15 Seated Barbell Strict Press
-Rest 2:00
Level 1:
4 Sets
6-8 Banded Strict Pull Ups
-Rest :30
8-10 Feet Elevated Ring Rows
-Rest :30
15 Seated Barbell Strict Press
-Rest 2:00
Video Support:
Strict Chest to Bar
Banded Strict Pull Ups
Feet Elevated Ring Row
For Time:
3 Sets
30/20 Calories @ Target 2:00 Max Cal Pace
Rest :30
20/15 Calories @ Faster than Target Pace
Rest :30
15/10 Calories @ Sprint Effort
Rest 2:45 b/t sets
This is 65/45 Cals / Set.
Score: Total Set Times
*This includes intra set rest but NOT the 2:45 b/t sets.
Stimulus: Anaerobic Power / Leg Pump and Flush
RPE: 10/10 Anaerobic Power / Lactate Clearence
Primary Objective: Consistent output across both sets here
Secondary Objective: Increasing RPM and Wattage from the 30/20 Cals set to the 15/10 Cal Sprint / High Effort
We are getting close to our peaking phase for the max 2:00 effort. This one tops things off with decreasing calories and increasing effort to pre-fatigue the legs into the final sprint and then provide just enough rest to hit the same effort all over again with building fatigue. The goal is to lean into the 3rd set and really push the time targets here and finish strong
Level 3, 2: As Prescribed
Level 1:
3 Sets
25/18 Calories @ Target 2:00 Max Cal Pace
Rest :30
15/11 Calories @ Faster than Target Pace
Rest :30
10/7 Calories @ Sprint Effort
Rest 2:45 b/t sets
3 Sets:
8 Slow Dumbbell Wrist Rotations
:30/:30 Barbell Forearm Smash
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
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 Quality:
5 Rounds
400m Run
:15 Freestanding Handstand Hold
50ft/15m Kettlebell Suitcase Carry, Left Arm
1000m Bike Erg
50ft/15m Kettlebell Suitcase Carry, Right Arm
:15 Supported L-Sit
Dumbbell: 100/70lbs (45/32.5kg)
Goal: 32:00-38:00
Score: Time
RPE: 5-6/10
Primary Objective: Consistent Rounds Start to Finish
Secondary Objective: Nasal Breathe Bike Erg
Today is a midline and isometric hold focused recovery session. The run and bike erg should be done around 2:00 maintaining RPE and some nasal breathing spaced throughout. Slow walk the suitcase carry to embrace some time under tension today, and then keep both the holds unbroken with quality movement.
Level 3: As Prescribed
Level 2: Wall Lateral Handstand / Dumbell: 70/50lbs (32.5/22.5kg)
Level 1: Z-Sit if Needed / Nose to Wall Handstand / Dumbbell: 50/35lbs (22.5/15kg)
Warm-Up
For Quality:
100m Swim
50m Kick
50m Pull
100m Swim
100m Kick
100m Pull
*Ideally Pull with Bouy and Paddles
Main Set:
2 x 300m @ 7/10 RPE
Rest :30 b/t sets
3 x 200m Swim @ 8/10 RPE
Rest :30 b/t sets
4 x 100m Swim @ 8.5/10 RPE
Rest :30 b/t sets
5 x 50m @ Full Sprint Effort
Rest :30 b/t sets
Cool Down / Strength
150m Pull
150m Swim
Score: Average Pace Per 100 Across Main Sets
RPE: 8.5/10
Stimulus: Speed Endurance / Threshold Development
Primary Objective: Increasing pace / 100m as we move through the main set of this piece.
Secondary Objective: Negative split the 150m efforts across the 4 sets
Coaching Notes:
The previous session built your relationship with descending distances at ascending effort. This session builds on that with the focus staying on the 150m efforts and building in some 200s for long sustained pacing and the 100m sprint to finish this off.
Level 3,2: As Prescribed
Level 1:
Main Set:
2 Sets x 200m @ 7/10 RPE
Rest :30 b/t sets
3 Sets x 150m Swim @ 8/10 RPE
Rest :30 b/t sets
4 Sets x 75m Swim @ 8.5/10 RPE
Rest :30 b/t sets
5 Sets x 25m @ Full Sprint Effort
Rest :30 b/t sets
A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
4 Sets
6 reps Wall Bridge Walk Down + Ups
1:00 / Side Couch Stretch
1:00 / Side Box Glute Stretch
:30/:30 Pec Stretching
-Then-
5:00 minutes Hip Mobility routine
B) For quality:
4 Sets
8 weighted ring push up
8 Strict Toes to Rope
:30 Parallette handstand Hold
3 Wall Walk in 10 Steps
*Descend in as manys teps as you like.
25 Superman Rocks
-rest as needed throughout-
Score: Completion
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:
For quality:
4 Sets
8 ring push up (smooth tempo)
:30 Handstand Hold
8 Strict Toes to Bar
2 Wall Walk in 10 Steps
*Descend in as manys teps as you like.
15 Superman Rocks
-rest as needed throughout-
Videos Support:
Wall Bridge Walk Down + Ups
Couch Stretch
Box Glute Stretch
Pec Stretching
Hip Mobility Routine
Weighted ring push up
Strict Toes to Rope
Superman Rock
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 Pigeon Pose
10 Kang Squats (No Weight)
10/10 Bird Dog from Crawling
-then-
For Quality:
4 Rounds
10 Calorie Row, Building
5/5 Single Arm Kettlebell Front Squat
5 Burpee Broad Jumps
Video Support:
Barbell Kang Squats
Bird Dog from Crawling
PRVN Perform Week 9/11
For Load:
Establish a Heavy Single For the Day
-then-
5 x 1 @ 85-90%
% is Based on Heavy Single
Keep the heavy 1 to an RPE 9 (1 reps in the tank). Ideally, beat heavy 2 from two weeks ago. If you are feeling good, push to a true max today.
Record Working Weights
For Load:
2 Sets
25ft/7.5m Sled Push, Heaviest
-rest :30-
50ft/15m Sled Push, Moderate
-rest 1:00-
100ft/30m Sled Push, Light
-rest 3:00 b/t sets-
Score: Sled Load
Today the goal is that the first, short push is VERY heavy, and moves slowly the whole length. From there remove 1-2 x 45lb plates for the moderate push, and another 1-2 x 45lb plates for your last, lightest push.
For Time:
10 Rounds
12 Bar Facing Burpee
6 Front Squats
3 Shuttle Runs
Barbell: 205/145lbs (93/66kg)
Shuttle Run: 25ft/7.5m Down & Back = 1
Goal: 15:00-20:00
Score: Time
RPE: 9.5/10
Primary Objective: Push the Bar Facing Burpees
Secondary Objective: Build Shuttle Run Pace
Today the movements and schemes are very approachable, and are encouraging you to take chances. Get uncomfortable on a moderate dose of burpees, but only to the point where you can pick up the barbell quickly each round. Treat the shuttle runs early as your pacing mechanism, and after we get through the half way point, begin picking them up if your burpee and squat tempo supports it.
Level 3: As Prescribed
Level 2: Barbell: 165/115lbs (75/52kg)
Level 1: Barbell: 135/95lbs (61/43kg)
10 Rounds
9 Bar Facing Burpee
6 Front Squats
3 Shuttle Runs
Video Support:
Bar Facing Burpees w/ Tim
For Quality:
3 Sets
10/10 Hand Supported Dumbbell Suitcase Lateral Box Step Up, Moderate to Heavy
7-9 Rower Hamstring Curls w/ Controlled Eccentric
For Time:
4 Sets
1500m Bike Erg
1000m Row
500m Ski Erg
Rest 2:30 between sets
Score: Slowest Set
Goal Times:
Level 3: Men 8:15-9:00 / Women 9:00-9:45
Level 2: Men 9:00-9:45 / Women 10:00-10:45
Level 1: Men 9:00-9:45 / Women 10:00-10:45
Stimulus: Aerobic Threshold / Lactate Threshold Pacing / Mixed Machine
RPE: 8/10
Primary Objective: Consistent Set Times Across
Secondary Objective: Finish strong while maintaining an 8/10 RPE
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: 1:47-1:52/1000m | Row: 1:47-1:52/500m | Ski: 1:52-1:57/500m
Women - Bike: 1:55-2:00/1000m | Row: 1:55-2:00/500m | Ski: 2:00-2:05/500m
Level 1
Men - Bike: 1:55-2:00/1000m | Row: 1:55-2:00/500m | Ski: 1:57-2:02/500m
Women - Bike: 2:00-2:10/1000m | Row: 2:00-2:10/500m | Ski: 2:05-2:15/500m
Bike: Settle into your target pace within the first 300m. These are shorter distances and the temptation is to go out a little too hot. The rest period is here as just enough time to keep paces repeatable, not enough for full recovery.
Row: Focus on long strong strokes, straight chain path, and settle into even pacing across.
Ski: We should be looking to increase the intensity across the 1000m effort here, as this is the finish to each set. We should also look to fully empty the tank on set 2 of the workout.
Level 3,2: As Prescribed
Level 1: 1250m Bike Erg / 750m Row / 375m Ski Erg
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
1:00 Inch Worms
20 Banded Face Pulls from Squat
10/10 Cossack Squats (Slow)
-then-
For Quality:
8:00 AMRAP
50 Single Unders
5 Tempo Push Ups (3 Sec Negative)
1 Barbell Complex, Build Every 2 Rounds
*Complex - 3 Muscle Snatch + 3 Snatch Balance (To Power)
Video Support:
Banded Face Pulls
Cossack Squats
PRVN Perform Week 9/11
For Load:
Establish a Heavy Set of 3 for the Day
This will be an unbroken set of 3. Work to a heavy for the day.
Record Heavy Triple
PRVN Perform Week 9/11
For Load:
5 Sets @ 80%, Build Towards 95%
1 Squat Snatch
% is Based on 1RM Squat Snatch
If we are feeling good here, the goal is to hit a single at 95% to cap the day. If you are feeling great, push above that.
Record Each Working Weight
For Time:
2 Sets
2 Legless Rope Climbs
1 Rope Climb
-rest 1:00 b/t sets-
2 Sets
1 Legless Rope Climb
2 Rope Climbs
-rest 1:00 b/t sets-
Score: Time, Including Rest
RPE: 8/10 (Muscular)
Today your first set should be faster than your second, and your third set should be faster than your fourth. Take some chances with your approach to each, dense, set of climbs here.
Level 3: As Prescribed
Level 2:
3 Sets
1 Legless Rope Climb
2 Rope Climbs
-rest 1:00 b/t sets-
Level 1:
7 x 1 Rope Climb w/ Legless Hand Over Hand Descent
Video Support:
Kipping Legless Rope Climb
For Time:
500m Row
10/10 Pistols
15 Dual Dumbbell Clean & Jerk
30 Toes to Bar
-rest 1:00-
500m Row
10/10 Pistols
15 Dual Dumbbell Clean & Jerk
25 Chest to Bar
-rest 1:00-
500m Row
10/10 Pistols
15 Dual Dumbbell Clean & Jerk
20 Bar Muscle Ups
Dumbbells: 2x50/35lbs (22.5/15kg)
Pistols: Must be completed without the non working leg touching the ground.
Goal: 19:00-24:00
Score: Time, Including Rest
RPE: 8.5/10
Primary Objective: Aggressive Gymnastics Approach
Secondary Objective: Dumbbell Efficiency
Today consistency on the row around our 5k pace to start each interval is the goal. From there, we have a 'minimum effective dose' of pistols where the risk/reward is high to start your set since the non working foot will not touch the ground. To be clear - the set only counts if all 10 reps are done on one leg without the non working leg touching the ground. From there, we have a quick dose of grip and shoulder fatigue before getting into the gymnastics. The dumbbells will be unbroken, but focus on relaxing the grip during the overhead so we can tackle each set on the pull-up bar in 2 sets.
Level 3: As Prescribed
Level 2:
For Time:
500m Row
8/8 Pistols
12 Dual Dumbbell Clean & Jerk
25 Toes to Bar
-rest 1:00-
500m Row
8/8 Pistols
12 Dual Dumbbell Clean & Jerk
20 Chest to Bar
-rest 1:00-
500m Row
8/8 Pistols
12 Dual Dumbbell Clean & Jerk
15 Bar Muscle Ups
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
400m Row
8/8 Banded Pistols
12 Dual Dumbbell Clean & Jerk
25 Toes to Bar
-rest 1:00-
400m Row
8/8 Banded Pistols
12 Dual Dumbbell Clean & Jerk
20 Pull-Ups
-rest 1:00-
400m Row
8/8 Banded Pistols
12 Dual Dumbbell Clean & Jerk
15 Chest to Bar Pull-Ups
Video Support:
Bar Muscle Up - Tips
Toes to Bar Levers
Banded Pistols
For Quality:
3-4 Sets
:10-:15 Top of Ring Support Hold
15 Feet Elevated Bench Dips, Bodyweight
12-15 Seated Dumbbell Hammer Curl
*Add Weight To Bench Dip If You Are Able
3 Sets
10 Head Supported Rear Delt Fly
*Make note of hand position here. Thumbs should be together at the bottom of each rep
Warm-Up:
10:00 @ Easy / Warm-Up Pace
4 Sets:
:20 Pick-Up Building to 5k Pace
:40 Easy Walk / Jog
Main Set:
12 Sets
400m Run @ goal 5k pace
Rest :30 b/t sets
Rest 2:00
6 Sets
200m Run @ Mile Pace
Rest :30 b/t sets
Cool Down:
10:00 @ Easy
Score: Time, Including Rest
Stimulus: 5k Development / Lactate Clearance / Speed Endurance
RPE: 8.5/10
Paces:
400m: These are the meat of todays session on short rest. The final 5 sets will feel like we are reaching a bit, but you should be able to maintain positions, pace, and control.
200m: This is a speed threshold under fatigue on the back end of the workout, but these should not feel like you are emptying the tank at any given point.
Primary Objective: Hold Pace on the 400m repeats. These are the focal point of the session.
Secondary Objective: Focus on strides and breathing during the 200s, keeping turnover quick and not overreaching.
Level 3, 2: As Prescribed
Level 1: 10 x 400m, 4 x 200m (This is a slight reduction in volume, but pacing is the focus.
For Time:
500/450m Syncro Row
P1 - 10/10 Pistols
P2 - 15 Dual Dumbbell Clean & Jerk
30 Syncro Toes to Bar
-rest 1:00-
500/450m Syncro Row
P1 - 10/10 Pistols
P2 - 15 Dual Dumbbell Clean & Jerk
25 Syncro Chest to Bar
-rest 1:00-
500/450m Syncro Row
P1 - 10/10 Pistols
P2 - 15 Dual Dumbbell Clean & Jerk
20 Syncro Bar Muscle Ups
Dumbbells: 2x50/35lbs (22.5/15kg)
Pistols: Must be completed without the non working leg touching the ground.
Flow: Athletes will start each set with meters on the rower, both parners working at the same time. Once the distance is complete, P1 will advance to the pistols and p2 will advance to the dumbbells. Once both athletes are finished their prescribed work, they will switch stations (p1 to the dumbbells and p2 to the pistols). They will then move to the pull-up bar to complete their syncro reps. Rest, then repeat this flow with the gymnastics movement changing each interval.
Level 3: As Prescribed
Level 2:
For Time:
500/450m Syncro Row
P1 - 8/8 Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
25 Syncro Toes to Bar
-rest 1:00-
500/450m Syncro Row
P1 - 8/8 Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
20 Syncro Chest to Bar
-rest 1:00-
500/450m Syncro Row
P1 - 8/8 Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
15 Syncro Bar Muscle Ups
Level 1: Dumbbells: 2x35/20lbs (15/10kg)
For Time:
400/375m Syncro Row
P1 - 8/8 Banded Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
25 Syncro Toes to Bar
-rest 1:00-
400/375m Syncro Row
P1 - 8/8 Banded Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
20 Syncro Pull-Ups
-rest 1:00-
400/375m Syncro Row
8/8 Banded Pistols
P1 - 8/8 Banded Pistols
P2 - 12 Dual Dumbbell Clean & Jerk
15 Syncro Chest to Bar
Video Support:
Bar Muscle Up - Tips
Toes to Bar Levers
Banded Pistols
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
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