BECOME THE ATHLETE YOU WANT TO BE

At Home

For athletes who train with minimal equipment

Flexible training sessions and commitment

3 to 5 days a week

Optional recovery days


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Foundation

You are getting started in competitive fitness.

60-minute training sessions

4 + 1 days a week

6-hour weekly commitment


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Competitor

For athletes competing in competitive fitness

90-minute training sessions

5 + 1 days a week

10-hour weekly commitment


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Advanced Competitor

You strive to compete at the highest levels

2 x 90-minute sessions

5 + 1 days a week

20-hour weekly commitment


View Advanced Competitor example week

Member plans include access to flow, mobility, movement and gymnastics videos. All member levels include access to the bike, run, row, swim and gymnastics plans.

At Home

As long as you have an active subscription, you get access to the weekly blog posts. As with our other membership levels, you also get access to the bike, row, run and gymnastics plans.

WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Strength Circuit
Wednesday – Conditioning
Thursday – REST
Friday – Competition Workout
Saturday – Run (Intervals or Long) OR Gymnastics
Sunday – REST

Each day consists of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

You can do these either all together in a single session or spread them through the day.

FLOW

A) Warm up Flow #2 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds


SKILL

A) Pistols – Practice these different variations (VIDEO)

Note. Focus on the hardest variation that is within your immediate reach.


CONDITIONING

A) 3 Sets of 6 – 9 intervals, alternating
A1. 45-second AMRAP

8 Burpees
DB hang to overheads in the remaining time*

* These can be hang snatch or hang clean and press/push press/jerk

Rest 15-seconds before A2

A2. 45-second AMRAP
15 Air squats
DB Devil’s presses in the remaining time*

* These can be done as snatch or clean and jerk variation

Rest 15-seconds before A3

A3. 45-second AMRAP
35 Double unders
DB Thrusters in the remaining time

Rest 15-seconds before A1

Rest 3-minutes between sets

Flow. 1 set = 2 – 3 x A1/A2/A3 ( = A1-A2-A3-A1-A2-A3(-A1-A2-A3)
# of intervals. Choose either 6 or 9 intervals for each set depending on your capacity (your aim is to have consistent, hard efforts).

DBs. 2 x 22.5/15kg (50/35lbs) or whatever you have available

Movement options.
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (25)


MUSCLE ENDURANCE / FINISHER

A) Midline strength complex – 3 rounds of (VIDEO)
15-sec Back arch hold
15-sec Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

(No rest b/t each exercise)

Rest 30 to 60-seconds between each round


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 45-seconds work : 15-seconds rest. You’ll have the option to do 2 or 3 “rounds” of intervals in each set. Choose according to your capacity (each interval should be a hard, repeatable effort). You should be able to hold onto the DBs for an unbroken set to finish out each 45-second window. Do your best to keep or improve your score on each interval repeat.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

FLOW

A) Warm-up Flow #3 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and work through for total of 10-minutes


SKILL

A) Tumbling (VIDEO) – Explore the different rolling variations from the video for 10 to 15-minutes.


STRENGTH CIRCUIT

A) 5 Rounds @ your pace
10 Standing DB press
10 Bent over DB row

B) 5 Rounds @ your pace
10/side Bulgarian split squat
10/side Single leg DB deadlift

C) 3 Rounds @ your pace
15-sec/position, Planche lean complex VIDEO)
30-sec/side Single leg hip thrust

DB weight. Use the heaviest DBs available that you can do for unbroken sets. All lifts are done with 2 DBs. If your DBs are feeling “too light”, you can move at a slower tempo to increase the challenge.


MUSCLE ENDURANCE / FINISHER

A) Handstand hold – Accumulate 60, 90 or 120-seconds
* Rest as needed between sets

HS hold (options). Sideways partial wall handstand (VIDEO) → Wall handstand (facing the wall or away from the wall) → Plank hold


SESSION NOTES FOR STRENGTH

We are switching things up a bit on the strength circuits by moving from EMOMs to supersets. You can increase the difficulty of the circuits with A) heavier weights, B) slower tempo, C) shorter rest period (in that order of choice).

FLOW

A) Lunge Flow (VIDEO)
Work through the sequence for 10-minutes


SKILL

A) Running drills – 3 rounds of:
(VIDEO)
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back (VIDEO)


CONDITIONING

A) 3 Rounds, each for time
400m Run
20 KB/DB swing
20 Push ups
200m Run
15 KB/DB Goblet squat
15 Burpee over the KB/DB

Rest 3-minutes between rounds

KB/DB. 1 x 24/16kg (53/35lbs) KB or 1 x 22.5/15kg (50/35lbs) DB or whatever you have available


MUSCLE ENDURANCE / FINISHER

A) L-sit hold – Accumulate 60, 90 or 120-seconds
* Rest as needed between sets
** You can do this on the floor or between boxes/plates/DBs/parallettes or similar

L-sit (options). Tuck sit hold or one leg tucked, the other straight hold


SESSION NOTES FOR CONDITIONING

Your aim today is to push to keep all movements unbroken (if possible), while still maintaining a good pace on the run. You’ll want to start the 1st run at a fairly fast pace that allows you to transition straight to KB/DB for the swings. Focus on finding a good rhythm and breathing on all movements. These are a steady grind, keep yourself moving. Look to keep your pace on the 2nd run. Even though it is shorter, you will be more fatigued at this point and want to still keep transitions to the KB/DB fast. Finish out each round with a fast set of burpees as you will get pretty good recovery before the next interval.

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

RECOVERY FLOW

A) Hip Recovery Flow, 30-minutes (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

FLOW

A) Warm up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and work through for a total of 10-minutes


SKILL

A) Handstand walk strength circuit (VIDEO) – 3 rounds of:
10-second front support hold
10 front support shoulder taps
10-second 45 degree handstand hold
10 shoulder taps (or small hand placements) in the 45 degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round


CONDITIONING

A) 20-minute AMRAP
12 DB snatch, alternating
8 Handstand push up
12 DB box step up, 24/20”
8 V-up

* HSPUs are anyhow; you can choose to go strict or kipping (or mix). Choose a rep scheme (see options) that allows you to not get stuck here.

DB. 1 x 22.5/15kg (50/35lbs) DB or whatever you have available

Movement options.
HSPU → Reduce reps (4 to 6) → Standing HSPU variation of choice (VIDEO) → Push ups (2x or 3x reps)
DB box step up → Tall kneeling to standing (VIDEO) → Goblet reverse lunge
V-up → Tuck up


MUSCLE ENDURANCE / FINISHER

A) Hip circuit – 2 to 3 rounds of:
10 Glute Bridge, 3-sec hold @ top (VIDEO)
10 Squat, 3-sec hold @ bottom (VIDEO)
20 steps, each way, Lateral Walk (VIDEO)
20/side Quadruped Hip Extension (VIDEO)
20-30/side Standing Hip Extension/Abduction (VIDEO)
10 Hip-Hinge Abduction, 3-sec hold (VIDEO)

* Choose a band (or multiple bands) so that you have enough resistance for each set to be challenging.


SESSION NOTES FOR CONDITIONING

With relatively low reps/round on each movement, keeping an uncomfortably hard pace from the start will be key to getting a good score. A good target could be to do the movements unbroken (however, take a quick break if you feel you might be getting too close to failure, especially on the HSPU) and use the transitions to adjust your pace.

Avoid rushing through the DB movements. Neither is a particularly high heart rate movement, so aim to move smooth and steady, while keeping the sets unbroken. For the box step up, the DB can be held however you choose.

Take a few deep breaths each time you finish your DB movement as you transition to the gymnastics then begin your set right away. Trust your technique and breathe through each set. The transition back to the DB can be a little faster, and you can use the DB as an opportunity to catch your breath a little bit before moving back to the HSPU/V-up.

FLOW

OPTION #1 (if doing the conditioning option in the main part)

A) Warm up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)

OPTION #2 (if doing gymnastics option in the main part)

A) Overhead Flow – Levels 1, 2 & 3 (15-minute VIDEO)
Follow along and then practice either level 1, 2 or 3 for 5 to 10-minutes


SKILL

A) Kneeling jump* + Broad jump – 6 x 1 + 1, go every 90-seconds
* Jump as high as you can on each rep of the kneeling jump (can you jump to standing?)


You can choose between one of the conditioning options or the gymnastics option today.

CONDITIONING (OPTION #1)

Warm-up drills

A) 3 rounds of:
(VIDEO)
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back (VIDEO)

B) 3 rounds of:
50m easy jog
50m Run @ 3km pace
50m Run @ 400m pace

Rest 1-minute between rounds

RUN OPTION #1 – INTERVALS

A) Run intervals
6 – 10 x 400m, Go every 4-minutes

Stay active during the recovery period (walk, stretch etc)

Pace. Aim to run each 400m repeat slightly faster than the previous one. Do your 1st repeat at your 5km TT pace (from last week if you did it or estimate), then build up from there.

RUN OPTION #2 – LONG RUN

A) 45 to 60-minute Run @ easy pace

Take an opportunity for some easier, long aerobic work. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.)


GYMNASTICS (OPTION #2)

A) Wrist warm-up (VIDEO)
Follow along with the video, spend more time on any of the drills that feel challenging to you

B) HSPU Skill circuit – 2 to 3 rounds of:
10-sec bent leg tripod headstand hold (against the wall) + 5 pulses of the knees (VIDEO)
10 to 15-sec bent leg tripod headstand away from wall (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (against the wall) (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (away from the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60 to 90-seconds between rounds

C) Ring Muscle up (strength circuit) – 3 rounds of:
30-seconds Table top pulses (VIDEO)
8 back support slide throughs (2-sec pause each position – VIDEO)
8m Reverse Seal walk (VIDEO)
8 Russian v-snaps (VIDEO)
8 Muscle-up push-ups (VIDEO)
30-second ring front support hold (VIDEO) or if you don’t have any rings then complete an 30-second planche lean hold (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Note. Use a towel on the floor for sliding

D) Planche conditioning set – 3 rounds (VIDEO):
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

(aim for minimal rest b/t exercises)

Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated


MUSCLE ENDURANCE / FINISHER

A) Midline Flow (VIDEO)
* Choose one of the two versions (2nd one starts @ 3:03 into the video) or work through both for a total of 2-4 rounds.


SESSION NOTES

Today’s running options are:

1) 6-10 x 400m, a repeat from 6-weeks ago. Your aim is to build up pace progressively over the 1st 6 sets and then (if doing all 10) aiming to maintain your fastest pace for the remaining intervals.

2) Easy paced slightly longer (45 or 60-minutes) run. If you can go run this cross-country somewhere in nature, even better.

Today’s gymnastics option is a collection of straight arm and bent arm strength.

RECOVERY FLOW

A) Hip Recovery Flow, 30-minutes (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

READY TO START TRAINING ON THE AT HOME PLAN?

Foundation

As long as you have an active subscription, you get access to the weekly blog posts. Use the Session 5 options to bias your training towards your goals.

WEEKLY SCHEDULE

Monday – Weightlifting / Conditioning (Intervals)
Tuesday – Strength / Skill
Wednesday – Active Recovery
Thursday – Weightlifting / Strength
Friday – Competition workout
Saturday – Optional Extra Session or REST
Sunday – Rest


OPTIONAL EXTRA SESSION

Choose one session from the Saturday option tabs or take a full day off. Follow one option for 4-6 consecutive weeks OR experiment with a different session each week to find the best fit for you. You will probably get the best results by focusing on the area with the biggest opportunity for improvement (usually your biggest weakness).

WEIGHTLIFTING + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – CONDITIONING (intervals)

Warm-up

2 rounds
10 Walking lunges
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10 DB snatch (1st round lighter)
8 DB Walking lunges (1st round lighter)
6 Toes to rings
4 Strict handstand push ups (or 8 push ups)
+
Complete 3 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB Push press (first round lighter)
4 Box jump overs


Main set

A) 3 Sets of intervals
A1. 6-minute AMRAP

10m DB Walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Toes to rings
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A2

A2. 8-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A3

A3. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push-ups

Flow. A1 – A2 – A3


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A2 that is repeatable for the whole 8-minutes.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built-in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to keep the same score on each minute of the EMOM?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Toes to ring → Toes to bar → Hanging knee raises (from rings) → V-ups → ab-mat sit-ups
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

STRENGTH + SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), Rest 3-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


#2 – SKILL

A) Movement prep
3 Rounds of Kipping fundamentals
5 Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
10 Tension swings (sponge/block between feet) (VIDEO)
5 Supine dowel hip snap rollover drill (VIDEO)
5 jumping bar muscle-ups with hip snap (VIDEO)
10 front support pops (VIDEO)

(Rest as needed b/t each drill)
Rest 90-seconds between each round
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up**
KB Overhead squat

* Focus on positions > load
** Alternate sides each rep on TGU

B) “Movement literacy” – Movement challenges (VIDEO) – optional
Work through each movement (2 – 4 reps of each), what is the hardest one you’re able to do for at least 2 repetitions?

C) HSPU skill circuit – 2 to 3 rounds of:
10-sec bent leg tripod headstand hold (against the wall) + 5 pulses of the knees (VIDEO)
10-sec bent leg tripod headstand away from wall (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (against the wall) (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (away from the wall) (VIDEO)

(Rest as needed between each exercise/round)

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up
*once you hit failure with bar muscle ups, continue on with:
2-4-6-8-10-etc. Chest to bar pull up
*once you hit failure with chest to bar pull ups, continue on with:
2-4-6-8-10-etc Pull up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

E) Midline strength circuit – 2 to 3 Rounds
5 Single leg body lever (VIDEO)
20-sec supine banded hollow hold with shoulders retracted (VIDEO)
10 to 20-sec single bar support hold (VIDEO)
30-sec Weighted wall PPT (VIDEO)
20 to 30-sec Low ring front support hold (VIDEO)

(aim for minimal rest b/t exercises)
Rest 60-seconds between each round

*Options (Body Levers). Banded body levers (VIDEO)


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B (optional) – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – Develop your HSPU skill/strength with these drills.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up/chest to bar/pull ups and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left). You can rest as much as you want between the 2 parts.

Part E – Work on your midline/isometric strength in gymnastics contexts

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Back squat, Rest 3 to 4-minutes between sets
5 @ 78-82% (2 RIR)
10 @ 68-72% (2 RIR)
4 @ 80-84% (2 RIR)
8 @ 70-74% (2 RIR)
3 @ 82-86% (2 RIR)

B) Alternate B1/B2
B1. Strict dip
– 5 x 5 @ RPE 8 (2 RIR on each set), rest 1-minute before B2
B2. Barbell bent over row – 4 x 8-12 @ RPE 8 (2 RIR on each set), rest 2-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A).
– These sets alternate between lower rep/heavier sets and higher rep/moderate weight sets in a wave style loading. Work within the % ranges, keeping 2 RIR on each weight for this week ( = don’t worry about hitting the top of the % range).


Cool down

A) Elbow/Shoulder Flow (2-minute VIDEO)

COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Front Rack (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 Double unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 Double unders
21 Power cleans @ see options below
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double unders
→ Reduce reps (75 or 50) → Speed rope (VIDEO) → 30/22 (cal) Assault bike
Burpees → Reduce reps (1 or 2)

#1 – OPTIONAL, COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist and Finger Warm-up (4-minute VIDEO)


Warm-up

Complete @ increasing intensity
3-minute Row (nose breathing only)
3 Rower pike-ups*
2-minute Row (nose in, mouth out)
6 Rower pike-ups
1-minute Row (mouth breathing)
9 Rower pike-ups

* Feet on rower seat, hands on the floor, pull the rower seat towards the hands by piking the body
+
3 rounds for quality
10 Body tension swings (VIDEO)
10 Handstand shoulder taps (VIDEO)
+
Complete 3 to 4 rounds @ increasing intensity:
150m row
5m Handstand walk
5 Chest to bar pull ups

Rest 30-seconds between rounds


Main set

A) 4 Rounds for time
400m Run
15m Handstand walk
21 – 18 – 15 – 12 Chest to bar pull ups


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Goal. 1) Repeatable pace on the run, 2) Controlled sets on the HSW and chest to bars (so the rests can stay controlled).

Key Focus. 1) Work to keep your 2nd round pace on the run, 2) Stay relaxed, breathe and find your rhythm on the gymnastics

Strategy. Find a run pace that is repeatable over the 4 rounds, and where you can transition to your handstand walk quickly each time. The more confident you’re with your gymnastics with high HR, the faster you can go. The 1st round is likely the fastest but then aim to settle to a pace for the remaining rounds.

Take a couple deep breaths as you transition to your handstand walk, then kick up right away, aiming for an unbroken walk in 2 x 7.5m segments. Stay focused and make sure to breathe through your set. Shake out the arms a couple times after the 1st 7.5m before kicking back.

Be smart with your chest to bars. While going unbroken might be an option (if you’re strong at these), it might also make sense to break them to sets for an overall faster time. Think about the workout as a whole when you plan these (how will your approach affect the rest of the workout) and make a decision accordingly.

Always transition back fast to run and get the feet moving. Find a good rhythm and allow yourself to recover a bit as needed before settling into your target pace.

Instructions. Set up a 7.5m lane for the HSW (15m HSW = 2 x 7.5m for this workout). If possible, set all stations in line for a competition style layout.

Debrief.
– How was your run pace? Could you hold it across each round from the 2nd round and still transition well to HSW?
– How did the HSW go? How was your approach to Chest to bars?
– What changes in your strategy could have led to a faster time in the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run
→ Ski 500m, Assault bike 30/22 (cals) or Bike 1000m (if can’t run)
Handstand walk → Reduce distance (10m) → Seal walk (VIDEO)
Chest to bar pull up → Reduce reps (15 – 12 – 9 – 6 – 3) → Regular pull ups → Ring rows

#2 – OPTIONAL, CONDITIONING (LONG INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


Warm-up

Warm up flow (VIDEO)
* Follow along with the video for 5 – 8 rounds
+
2 rounds @ low intensity (nose breathing only)
30-seconds Assault bike legs only
30-seconds Assault bike arms only
1-minute Assault bike
2-minute Bike-erg
+
2 to 3 rounds, increasing pace
3-4 Strict pull up
6-8 Push up
9-12 Air squat
1-minute Assault bike


Main set

A) 3 Intervals
A1. In a 10-minute window
Bike-erg for distance

Rest 2-minutes

A2. 10-minute EMOM
5 Strict pull ups
10 Push ups
15 Air squats

* If you’re feeling heroic, wearing a 20/14lbs vest is an option

Rest 2-minutes

A3. In a 10-minute window
Assault bike for calories


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. You should have to work hard to maintain your pace for the full 10-minutes on the machines in A1 and A3. On A2, the target is to complete 1 round each minute. IF this gets too hard, reduce reps (4-8-12 or 3-6-9) and if it’s too easy, you can either wear a weight vest OR increase the reps (6-12-18).

The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve both your aerobic and anaerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your muscle endurance and ability to maintain proper form under fatigue.

Instructions. Keep a steady pace on the bike erg and Assault bike. Stick to the EMOM pace on A2.

Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?

Movement options.
Reduce reps 1st, before changing the movement
Strict pull up → Kipping pull ups → Ring row
Push up → Incline push up
Machines → You can also Run, Row or Ski as alternative to the Bikes.

#3 – OPTIONAL, CONDITIONING (RUN INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is a running interval session that you can either on a track or using an Assault runner/True form or similar treadmill. The goal is to improve your running capacity and efficiency.

Warm-up

800m Jog
+
Lunge Flow (VIDEO)
Follow along and then repeat for 7 to 10-minutes
+
3 rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
+
3 rounds of:
50m easy jog
50m Run @ 3km pace
50m Run @ 400m pace
50m Walk


Main set

A) Run intervals
8 – 10 x 400m Run

Go every 3 to 4-minutes

* Build up pace over the 1st 4 intervals to faster than your 3km TT pace, then aim to maintain your best pace for the remaining repeats.


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Pace. Start @ your 3km run pace for the 1st interval then build your pace up progressively from there over the next three (3) intervals then aim to maintain your best pace for the remaining repeats. With the option for relatively long rest between the repeats, these should be high quality, challenging runs. Take a longer break or ease off the pace if each repeat becomes a survival game.

Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilize oxygen.

Feel. This should feel like you are working hard but are still in control. You should finish the session and feel like you could have done one more interval at the same pace.

Debrief.
– How was your pacing? Were you able to increase your pace slightly over the 1st few repeats?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If running is not an option, you can do 500m Row or Ski erg repeats OR 1000m Bike-erg repeats.

#4 – OPTIONAL, CONDITIONING (AERO/LONG RUN)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is an easy session with continuous work. The goal is to have your heart working and blood flowing for a longer period to build your running endurance.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) 40-minute Run
15-minutes @ easy pace
10-minutes @ build up pace*
15-minutes @ easy pace

* Increase pace every 2-minutes until running @ 5km pace for the final 2-minutes


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Pace. The middle 10-minutes should start off easy, then build up progressively to your 5k pace, something you would have been able to hold for 20 to 25-minutes or so. You should be able to return to lower intensity and nose breathing quickly when going back to your easy run.

Adaptation. Improve your body’s ability to transport and utilize oxygen efficiently

Feel. This should feel like a long warm-up for easy parts, building to a fairly hard pace on the final 2-minutes of the middle part, before returning back to easy pace.

Debrief.
– How was your pace relative to intended (low) intensity? How about your breathing?
– How was your build up in the middle part? How did your estimated 5km pace feel?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
You can choose to do this session on your machine of choice if you cannot run. Consider using a low damper and high cadence on a Bike-erg/Ski erg and lower stroke rate on the Rower (17-20 s/m).

#5 – OPTIONAL, WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Behind the neck split jerk (VIDEO) – 6 to 9 x 1 @ 70+%, go every 60 to 90-seconds

B) Clean
2 x 3 @ 70-75%, go every 90-seconds
2 x 2 @ 75-80%, go every 75-seconds
3 x 1 @ 80+%, go every minute

C) Snatch pull (VIDEO) – 3 x 3 @ 70-100%1RM snatch, go every 3-minutes


#2 – STRENGTH

A) Front squat – 4 x 4 @ 78-84% (2 RIR on all sets)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)

#6 – OPTIONAL, STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion (VIDEO)


A) Front squat – 4 to 5 x 4 @ 78-84% (2 RIR on all sets)

B) Alternate B1 / B2
B1. Strict press
– 10/8/6/6+ @ 68+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
B2. Strict chin up – 4 x 6 @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

C) Alternate C1 / C2
C1. Box step ups
– 3 x 60-seconds @ see notes, rest 1-minute before C2
C2. GHD hip extensions – 3 x 12-20 @ controlled tempo, rest 1 to 2-minutes before C1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B1).
– Do your 1st set of 10 @ around 68%1RM, then build up load as the reps go down.
– The final set is a “+” set = do as many reps as you can (at least 6). Use the same weight as on the previous set of 6 (or slightly heavier if it felt light)

Notes (B2).
– Add weight (vest, KB, DB etc.) as needed to follow the RIR guidance (2 reps from failure on each set)

Notes (C1).
– Do these in 60-second sets, alternating legs each step up
– You can load these with 1 or 2 DBs (on the sides) or KBs (in front rack), choose a challenging load that still allows you to keep moving for the whole minute.
– Make sure to fully extend the hip before placing the other leg on the box (don’t rush)


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)

READY TO START TRAINING ON THE FOUNDATION PLAN?

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WEEKLY SCHEDULE

Monday – Weightlifting / Strength / Conditioning (Intervals)
Tuesday – Strength / Conditioning (Run intervals)
Wednesday – Active Recovery
Thursday – Weightlifting / Conditioning (Long intervals)
Friday – Strength / Skill
Saturday – Conditioning (Long run – optional additional session) + Competition workout
Sunday – Rest

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. 3D Calf Stretch (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Front squat – 4 x 5 @ 78-83% (2 RIR on 1st 3 sets, 1-2 RIR on the final set), Rest 3-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


#3 – CONDITIONING (Intervals)

Warm-up

2 rounds
10 Walking lunges
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10 DB snatch (1st round lighter)
8 DB Walking lunges (1st round lighter)
6 Toes to rings
4 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB Push press (first round lighter)
4 Box jump overs


Main set

A) 3 Sets of intervals
A1. 6-minute AMRAP

10m DB Walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Toes to rings
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A2

A2. 8-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A3

A3. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push-ups

Flow. A1 – A2 – A3


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A2 that is repeatable for the whole 8-minutes.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built-in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to keep the same score on each minute of the EMOM?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Toes to ring → Toes to bar → Hanging knee raises (from rings) → V-ups → ab-mat sit-ups
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

STRENGTH + CONDITIONING (RUN INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – First Rib (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), Rest 3-minutes between sets

B) Strict press – Build to a heavy set of 4 (H4) for the day in a 15-minute window

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B).
– H4 is a hard set of 4 you can hit today without psyching yourself up, blasting loud music or smelling ammonia = it is NOT a 4RM (we’re training, not testing). You’ll most likely find this somewhere around 85-90%1RM.


#2 – CONDITIONING (Run Intervals)

This is a running interval session that you can either do as a separate session on a track or using an Assault runner/True form or similar treadmill if at the gym (to do everything in a single session). The goal is to improve your running capacity and efficiency.

Warm-up

800m Jog
+
Lunge Flow (VIDEO)
Follow along and then repeat for 7 to 10-minutes
+
3 rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
+
3 rounds of:
50m easy jog
50m Run @ 3km pace
50m Run @ 400m pace
50m Walk


Main set

A) Run intervals
8 – 10 x 400m Run

Go every 3 to 4-minutes

* Build up pace over the 1st 4 intervals to faster than your 3km TT pace, then aim to maintain your best pace for the remaining repeats.


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Pace. Start @ your 3km run pace for the 1st interval then build your pace up progressively from there over the next three (3) intervals then aim to maintain your best pace for the remaining repeats. With the option for relatively long rest between the repeats, these should be high quality, challenging runs. Take a longer break or ease off the pace if each repeat becomes a survival game.

Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilize oxygen.

Feel. This should feel like you are working hard but are still in control. You should finish the session and feel like you could have done one more interval at the same pace.

Debrief.
– How was your pacing? Were you able to increase your pace slightly over the 1st few repeats?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If running is not an option, you can do 500m Row or Ski erg repeats OR 1000m Bike-erg repeats.

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + CONDITIONING (LONG INTERVALS)

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – CONDITIONING (Long intervals)

Warm-up

Warm up Flow (VIDEO)
* Follow along with the video for 5 – 8 rounds
+
2 rounds @ low intensity (nose breathing only)
30-seconds Assault bike legs only
30-seconds Assault bike arms only
1-minute Assault bike
2-minute Bike-erg
+
2 to 3 rounds, increasing pace
3-4 Strict pull up
6-8 Push up
9-12 Air squat
1-minute Assault bike


Main set

A) 3 Intervals
A1. In a 10-minute window

Bike-erg for distance

Rest 2-minutes

A2. 10-minute EMOM
5 Strict pull ups
10 Push ups
15 Air squats

* If you’re feeling heroic, wearing a 20/14lbs vest is an option

Rest 2-minutes

A3. In a 10-minute window
Assault bike for calories


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. You should have to work hard to maintain your pace for the full 10-minutes on the machines in A1 and A3. On A2, the target is to complete 1 round each minute. IF this gets too hard, reduce reps (4-8-12 or 3-6-9) and if it’s too easy, you can either wear a weight vest OR increase the reps (6-12-18).

The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve both your aerobic and anaerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your muscle endurance and ability to maintain proper form under fatigue.

Instructions. Keep a steady pace on the bike erg and Assault bike. Stick to the EMOM pace on A2.

Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?

Movement options.
Reduce reps 1st, before changing the movement
Strict pull up → Kipping pull ups → Ring row
Push up → Incline push up
Machines → You can also Run, Row or Ski as alternative to the Bikes.

STRENGTH + SKILL

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


#1 – STRENGTH

A) Warm-up Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)

B) Back squat, Rest 3 to 4-minutes between sets
5 @ 78-82% (2 RIR)
10 @ 68-72% (2 RIR)
4 @ 80-84% (2 RIR)
8 @ 70-74% (2 RIR)
3 @ 82-86% (2 RIR)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B).
– These sets alternate between lower rep/heavier sets and higher rep/moderate weight sets in a wave style loading. Work within the % ranges, keeping 2 RIR on each weight for this week ( = don’t worry about hitting the top of the % range).


#2 – SKILL

A) Movement prep
3 Rounds for quality

6 L-sit pulses (VIDEO)
4 V-up snaps
2 Scapular swimmers (prone position) (VIDEO)
+
3 – 2 – 1
Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
Supine dowel hip snap rollover drill (VIDEO)
Jumping bar muscle-ups with hip snap (to help timing – VIDEO)
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up
KB Overhead squat

* Focus on positions > load.
** Alternate sides each rep

B) “Movement literacy” – Movement challenges (VIDEO)
Work through each movement (3 – 6 reps of each), what is the hardest one you’re able to do for at least 3 repetitions?

C) Compare / Contrast (Deliberate practice) – 5 Rounds for different strategies
10 Toes to bar
8 Push jerk / Push press @ see options
6 Bar-facing burpees

Go every 2 to 3-minutes

* All rounds to be done unbroken with fast transitions using a specific approach from below:

Strategy #1 – Move as fast as possible
Strategy #2 – Move as relaxed as possible
Strategy #3 – Find an in-between pace (not rushed, not too relaxed) based on the last 2 rounds.
Strategy #4 – TTB: straight legs, push jerk, “Step up” burpees
Strategy #5 – TTB: bent legs + kick to hit the bar, push jerk, “Pop up” burpees

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that allows you to focus on execution, not survival.

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

Movement options (D).
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – The intent here is to approach the same “scenario” in different ways and to compare/contrast differences in speed, efficiency (energy cost) and feel. It’s also a chance for you to break from the habit of doing the movements the same way each time in workouts.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left).

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – LONG RUN (OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This session is optional if you want to accumulate additional low-intensity running volume (and feel like you can recover from it). You could do this before OR after the main session of the day.

This is an easy session with continuous work. The goal is to have your heart working and blood flowing for a longer period to build your running endurance.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) 40-minute Run
15-minutes @ easy pace
10-minutes @ build up pace*
15-minutes @ easy pace

* Increase pace every 2-minutes until running @ 5km pace for the final 2-minutes


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Pace. The middle 10-minutes should start off easy, then build up progressively to your 5k pace, something you would have been able to hold for 20 to 25-minutes or so. You should be able to return to lower intensity and nose breathing quickly when going back to your easy run.

Adaptation. Improve your body’s ability to transport and utilize oxygen efficiently

Feel. This should feel like a long warm-up for easy parts, building to a fairly hard pace on the final 2-minutes of the middle part, before returning back to easy pace.

Debrief.
– How was your pace relative to intended (low) intensity? How about your breathing?
– How was your build up in the middle part? How did your estimated 5km pace feel?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
You can choose to do this session on your machine of choice if you cannot run. Consider using a low damper and high cadence on a Bike-erg/Ski erg and lower stroke rate on the Rower (17-20 s/m).



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Thoracic Flow (4-minute VIDEO)
B. Chest – Sliding Surfaces (VIDEO)
C. Shoulder – First Rib (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 Double unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 Double unders
21 Power cleans @ see options below
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

SPP

WEEKLY SCHEDULE

Monday – Weightlifting / Strength / Competition workout
Tuesday – Strength / Conditioning (Intervals)
Wednesday – Active Recovery
Thursday – Weightlifting / Conditioning (Long intervals)
Friday – Strength / Skill
Saturday – SPP Lifting + Competition workout
Sunday – Rest

WEIGHTLIFTING + STRENGTH + COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Front squat – 4 x 5 @ 78-83% (2 RIR on 1st 3 sets, 1-2 RIR on the final set), Rest 3-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


#3 – COMPETITION WORKOUT

Warm-up

Complete @ increasing intensity
400m Run (nose breathing only)
10 Hollow rocks
300m Run (nose in, mouth out)
10 Hollow rocks
200m Run @ fast pace
10 Hollow rocks
+
3 rounds for quality
10 Body tension swings (VIDEO)
10 Handstand shoulder taps (VIDEO)
+
Complete 3 rounds @ increasing intensity:
200m Run
5m Handstand walk
5 Chest to bar pull ups

Rest 30-seconds between rounds


Main set

A) 4 Rounds for time
400m Run
15m Handstand walk
21 – 18 – 15 – 12 Chest to bar pull ups


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. 1) Repeatable pace on the run, 2) Controlled sets on the HSW and chest to bars (so the rests can stay controlled).

Key Focus. 1) Work to keep your 2nd round pace on the run, 2) Stay relaxed, breathe and find your rhythm on the gymnastics

Strategy. Find a run pace that is repeatable over the 4 rounds, and where you can transition to your handstand walk quickly each time. The more confident you’re with your gymnastics with high HR, the faster you can go. The 1st round is likely the fastest but then aim to settle to a pace for the remaining rounds.

Take a couple deep breaths as you transition to your handstand walk, then kick up right away, aiming for an unbroken walk in 2 x 7.5m segments. Stay focused and make sure to breathe through your set. Shake out the arms a couple times after the 1st 7.5m before kicking back.

Be smart with your chest to bars. While going unbroken might be an option (if you’re strong at these), it might also make sense to break them to sets for an overall faster time. Think about the workout as a whole when you plan these (how will your approach affect the rest of the workout) and make a decision accordingly.

Always transition back fast to run and get the feet moving. Find a good rhythm and allow yourself to recover a bit as needed before settling into your target pace.

Instructions. Set up a 7.5m lane for the HSW (15m HSW = 2 x 7.5m for this workout). If possible, set all stations in line for a competition style layout.

Debrief.
– How was your run pace? Could you hold it across each round from the 2nd round and still transition well to HSW?
– How did the HSW go? How was your approach to Chest to bars?
– What changes in your strategy could have led to a faster time in the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run
→ Ski 500m, Assault bike 30/22 (cals) or Bike 1000m (if can’t run)
Handstand walk → Reduce distance (10m) → Seal walk (VIDEO)
Chest to bar pull up → Reduce reps (15 – 12 – 9 – 6 – 3) → Regular pull ups → Ring rows

STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – First Rib (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), Rest 3-minutes between sets

B) Strict press – Build to a heavy set of 4 (H4) for the day in a 15-minute window

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B).
– H4 is a hard set of 4 you can hit today without psyching yourself up, blasting loud music or smelling ammonia = it is NOT a 4RM (we’re training, not testing). You’ll most likely find this somewhere around 85-90%1RM.


#2 – CONDITIONING (Intervals)

Warm-up

2 rounds
10 Walking lunges
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10 DB snatch (1st round lighter)
8 DB Walking lunges (1st round lighter)
6 Toes to rings
4 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB Push press (first round lighter)
4 Box jump overs


Main set

A) 3 Sets of intervals
A1. 6-minute AMRAP

10m DB Walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Toes to rings
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A2

A2. 8-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A3

A3. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push-ups

Flow. A1 – A2 – A3


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A2 that is repeatable for the whole 8-minutes.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built-in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to keep the same score on each minute of the EMOM?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Toes to ring → Toes to bar → Hanging knee raises (from rings) → V-ups → ab-mat sit-ups
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + CONDITIONING (LONG INTERVALS)

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – CONDITIONING (Long intervals)

Warm-up

Warm up flow (VIDEO)
* Follow along with the video for 3 to 5-rounds
+
2 rounds @ low intensity (nose breathing only)
30-seconds Assault bike legs only
30-seconds Assault bike arms only
1-minute Assault bike
2-minute Bike-erg
+
2 to 3 rounds, increasing pace
3-4 Strict pull up
6-8 Push up
9-12 Air squat
1-minute Assault bike


Main set

A) 3 Intervals
A1. In a 10-minute window

Bike-erg for distance

Rest 2-minutes

A2. 10-minute EMOM
5 Strict pull ups
10 Push ups
15 Air squats

* If you’re feeling heroic, wearing a 20/14lbs vest is an option

Rest 2-minutes

A3. In a 10-minute window
Assault bike for calories


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. You should have to work hard to maintain your pace for the full 10-minutes on the machines in A1 and A3. On A2, the target is to complete 1 round each minute. IF this gets too hard, reduce reps (4-8-12 or 3-6-9) and if it’s too easy, you can either wear a weight vest OR increase the reps (6-12-18).

The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve both your aerobic and anaerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your muscle endurance and ability to maintain proper form under fatigue.

Instructions. Keep a steady pace on the bike erg and Assault bike. Stick to the EMOM pace on A2.

Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?

Movement options.
Reduce reps 1st, before changing the movement
Strict pull up → Kipping pull ups → Ring row
Push up → Incline push up
Machines → You can also Run, Row or Ski as alternative to the Bikes.

STRENGTH + SKILL

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


#1 – STRENGTH

A) Warm-up Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)

B) Back squat, Rest 3 to 4-minutes between sets
5 @ 78-82% (2 RIR)
10 @ 68-72% (2 RIR)
4 @ 80-84% (2 RIR)
8 @ 70-74% (2 RIR)
3 @ 82-86% (2 RIR)

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B).
– These sets alternate between lower rep/heavier sets and higher rep/moderate weight sets in a wave style loading. Work within the % ranges, keeping 2 RIR on each weight for this week ( = don’t worry about hitting the top of the % range).


#2 – SKILL

A) Movement prep
3 Rounds for quality

6 L-sit pulses (VIDEO)
4 V-up snaps
2 Scapular swimmers (prone position) (VIDEO)
+
3 – 2 – 1
Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
Supine dowel hip snap rollover drill (VIDEO)
Jumping bar muscle-ups with hip snap (to help timing – VIDEO)
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up
KB Overhead squat

* Focus on positions > load.
** Alternate sides each rep

B) “Movement literacy” – Movement challenges (VIDEO)
Work through each movement (3 – 6 reps of each), what is the hardest one you’re able to do for at least 3 repetitions?

C) Compare / Contrast (Deliberate practice) – 5 Rounds for different strategies
10 Toes to bar
8 Push jerk / Push press @ see options
6 Bar-facing burpees

Go every 2 to 3-minutes

* All rounds to be done unbroken with fast transitions using a specific approach from below:

Strategy #1 – Move as fast as possible
Strategy #2 – Move as relaxed as possible
Strategy #3 – Find an in-between pace (not rushed, not too relaxed) based on the last 2 rounds.
Strategy #4 – TTB: straight legs, push jerk, “Step up” burpees
Strategy #5 – TTB: bent legs + kick to hit the bar, push jerk, “Pop up” burpees

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that allows you to focus on execution, not survival.

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

Movement options (D).
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – The intent here is to approach the same “scenario” in different ways and to compare/contrast differences in speed, efficiency (energy cost) and feel. It’s also a chance for you to break from the habit of doing the movements the same way each time in workouts.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left).

Part E – The final EMOM of the session is a chance to work on important but somewhat less common skills. Focus more on the quality of each repetition than how many you can do.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SPP LIFTING + COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


#1 – SPP LIFTING

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
3 rounds, increasing pace, Rest 90-seconds between rounds
3 Power cleans @ Build up each round
3 Thrusters @ same as power clean
30 Double unders
3 Bar-facing burpees
+
Build up to starting weight (50%1RM clean and jerk) for the main set as needed.

Main set

A) Power clean + Thruster Complex – 12-minute EMOM
@ 0:00 – 4:00: 1 Power clean + 3 Thrusters
@ 4:00 – 8:00: 2 Power cleans + 2 Thrusters
@ 8:00 – 12:00: 3 Power cleans + 1 Thruster

Notes.
– Start the 1st minute @ 50%1RM clean and jerk then build up from there. See how heavy you can build up to in each complex.
– All complexes are done unbroken = Touch and go on the power cleans.


#2 – COMPETITION WORKOUT

A) For time
100 Double unders
21 Power cleans @ see options below
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

Strength

WEEKLY SCHEDULE

Monday – Weightlifting / Strength
Tuesday – Strength / Conditioning (Intervals)
Wednesday – Active Recovery
Thursday – Weightlifting / Strength / Skill
Friday – Strength
Saturday – Strength / Competition Workout
Sunday – Rest

WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Ankle – Wall (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Back squat – 3 to 4 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1.Seated strict press
– 4 x 10/8/6/6+ @ 68+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
B2. Single arm DB/KB row – 4 x 8 – 12 @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B1).
– Do your 1st set @ around 68%1RM press, then build up as the reps go down (following the RIR guidance)
– The final set is a “+” set = do as many repetitions as you can (at least 6) with the same weight you did the previous set with.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)

STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. HSPU Opener (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), Rest 3-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


#2 – CONDITIONING (Intervals)

Warm-up

3-minute Row @ progressively faster than
+
2 rounds
10 Walking lunges
15 Banded Squats (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10 DB snatch (1st round lighter)
8 DB Walking lunges (1st round lighter)
6 Toes to rings
4 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB Push press (first round lighter)
4 Box jump overs


Main set

A) 3 Sets of intervals
A1. 6-minute AMRAP

10m DB Walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Toes to rings
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A2

A2. 8-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A3

A3. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push-ups

Flow. A1 – A2 – A3


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A2 that is repeatable for the whole 8-minutes.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built-in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to keep the same score on each minute of the EMOM?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Toes to ring → Toes to bar → Hanging knee raises (from rings) → V-ups → ab-mat sit-ups
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

WEIGHTLIFTING + STRENGTH/SKILL

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – STRENGTH/SKILL

A) Back squat, rest 3 to 4-minutes between sets
3 x 6 @ 72-76% (2-3 RIR)
1 x 6+ @ same as previous set of 6 (1-2 RIR)

B) Bar muscle up skill/capacity
B1. 2 to 3 Rounds of drills

5 Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
10 Tension swings (sponge/block between feet) (VIDEO)
5 Supine dowel hip snap rollover drill (VIDEO)
3-5 jumping bar muscle-ups with hip snap (VIDEO)
10 front support pops (VIDEO)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

B2. Ladder, in a 5-minute window
1-2-3-4-5-etc. Bar muscle ups

Flow (B2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

Movement options.
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)

C) 12-minute EMOM
1) 6 – 12 Strict (deficit) handstand push up*
2) KB front rack Box step ups**
3) 12 – 20 GHD sit up
4) 12 – 20 GHD hip extension

* Choose a deficit that is challenging but doable (e.g. 3.5/2”)
** Choose a weight/box height that allows you to keep moving at steady pace for at least 45-seconds each time

Movement options.
Strict handstand push ups
→ Standing HSPU variation of choice (VIDEO)
GHD sit up → GHD sit up to parallel → Ab-mat sit up
GHD hip extension → Only use as much range as you can while keeping your back flat (only moving around the hip) → Banded good mornings

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

STRENGTH

PRE-SESSION MOBILITY PREP

A. Thoracic Flow (4-minute VIDEO)
B. Chest – Sliding Surfaces (VIDEO)
C. Hip – Extension (VIDEO)


A) Alternate A1 / A2
A1. Bench press
– 4 x 6 @ 77+% (2 RIR on all sets), rest 2-minutes before A2
A2. Strict chin up – 4 x 6 – 8 @ RPE 8 (2 RIR on all sets), rest 2-minutes before A1

B) Alternate B1 / B2
B1. Strict dip
– 4 x 8 – 12 @ tempo 2020, rest 1-minute before B2
B2. Barbell bent over row – 4 x 12/10/8/8-12 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 2-minutes before B1

C) 10 down to 1
Parallette push ups (VIDEO)*
Barbell Bicep curl

* You can do these with slower tempo to increase the challenge (if needed)
Flow. 10 reps of each, 9 reps of each etc. until complete, rest as needed

D) Midline Flow (VIDEO)
* Choose one of the two versions (2nd one starts @ 3:03 into the video) or work through both for a total of 2-4 rounds.

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Do your 1st set @ around 77% then build up from there following the RIR guidance

Notes (B1).
– Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause. Set a timer you can see or metronome you can hear to be strict with the tempo
– Add weight w/ vest, KB, DB or weight belt as needed to stick with the RIR guidance

Notes (B2).
– Increase weight as the reps go down (following RIR guidance).
– The final set is 8 – 12 reps, go with the same weight as set of 8 before (or slightly heavier)

Notes (C).
– If no parallettes, you can do the push ups between plates or on DBs
– Choose a weight for the curls that you could do 15 reps unbroken with


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)

STRENGTH + COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Flexion (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – STRENGTH

A) Front squat – 4 x 6 @ 72-78% (2-3 RIR on all sets), rest 3 to 4-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


#2 – COMPETITION WORKOUT

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 Double unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 Double unders
21 Power cleans @ see options below
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

Ready to join, but not sure which bias to follow? Check out the article from Jami with insights into the programming, progressions and differences between the streams in the training block related to this example week. Other training blocks offer similar guidance and the team can always help you decide.

READY TO START TRAINING ON THE COMPETITOR PLAN?

Advanced Competitor

As long as you have an active subscription, you get access to the weekly blog posts for all 3 biases. Choose 1 bias to follow for each 12-week training block.

Advanced Engine

WEEKLY SCHEDULE

Monday – Conditioning (Long intervals) + Weightlifting / Strength
Tuesday – Conditioning (Run Intervals) + Strength
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Conditioning (Intervals)
Friday – Conditioning (long run) + Skill (optional)
Saturday – Weightlifting / Strength + Competition Workout
Sunday – Rest

SESSION #1 – CONDITIONING (LONG INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

Warm up Flow (VIDEO)
* Follow along with the video for 5 – 8 rounds
+
2 rounds @ low intensity (nose breathing only)
30-seconds Assault bike legs only
30-seconds Assault bike arms only
1-minute Assault bike
2-minute Bike-erg
+
2 to 3 rounds, increasing pace
3-4 Strict pull up
6-8 Push up
9-12 Air squat
1-minute Assault bike


Main set

A) 3 Intervals
A1. In a 10-minute window

Bike-erg for distance

Rest 2-minutes

A2. 10-minute EMOM
5 Strict pull ups
10 Push ups
15 Air squats

* If you’re feeling heroic, wearing a 20/14lbs vest is an option

Rest 2-minutes

A3. In a 10-minute window
Assault bike for calories


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. You should have to work hard to maintain your pace for the full 10-minutes on the machines in A1 and A3. On A2, the target is to complete 1 round each minute. IF this gets too hard, reduce reps (4-8-12 or 3-6-9) and if it’s too easy, you can either wear a weight vest OR increase the reps (6-12-18).

The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve both your aerobic and anaerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your muscle endurance and ability to maintain proper form under fatigue.

Instructions. Keep a steady pace on the bike erg and Assault bike. Stick to the EMOM pace on A2.

Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?

Movement options.
Reduce reps 1st, before changing the movement
Strict pull up → Kipping pull ups → Ring row
Push up → Incline push up
Machines → You can also Run, Row or Ski as alternative to the Bikes.



SESSION #2 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. 3D Calf Stretch (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Back squat, Rest 3 to 4-minutes between sets
5 @ 78-82% (2 RIR)
10 @ 68-72% (2 RIR)
4 @ 80-84% (2 RIR)
8 @ 70-74% (2 RIR)
3 @ 82-86% (2 RIR)

B) 12-minute EMOM
1) 6 – 12 Strict (deficit) handstand push up*
2) KB front rack Box step ups**
3) 12 – 20 GHD sit up
4) 12 – 20 GHD hip extension

* Choose a deficit that is challenging but doable (e.g. 3.5/2”)
** Choose a weight/box height that allows you to keep moving at steady pace for at least 45-seconds each time

Movement options.
Strict handstand push ups
→ Standing HSPU variation of choice (VIDEO)
GHD sit up → GHD sit up to parallel → Ab-mat sit up
GHD hip extension → Only use as much range as you can while keeping your back flat (only moving around the hip) → Banded good mornings

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A).
– These sets alternate between lower rep/heavier sets and higher rep/moderate weight sets in a wave style loading. Work within the % ranges, keeping 2 RIR on each weight for this week ( = don’t worry about hitting the top of the % range).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

SESSION #1 – CONDITIONING (RUN INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is a running interval session that you can either on a track or using an Assault runner/True form or similar treadmill. The goal is to improve your running capacity and efficiency.

Warm-up

800m Jog
+
Lunge Flow (VIDEO)
Follow along and then repeat for 7 to 10-minutes
+
3 rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
+
3 rounds of:
50m easy jog
50m Run @ 3km pace
50m Run @ 400m pace
50m Walk


Main set

A) Run intervals
8 – 10 x 400m Run

Go every 3 to 4-minutes

* Build up pace over the 1st 4 intervals to faster than your 3km TT pace, then aim to maintain your best pace for the remaining repeats.


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Pace. Start @ your 3km run pace for the 1st interval then build your pace up progressively from there over the next three (3) intervals then aim to maintain your best pace for the remaining repeats. With the option for relatively long rest between the repeats, these should be high quality, challenging runs. Take a longer break or ease off the pace if each repeat becomes a survival game.

Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilize oxygen.

Feel. This should feel like you are working hard but are still in control. You should finish the session and feel like you could have done one more interval at the same pace.

Debrief.
– How was your pacing? Were you able to increase your pace slightly over the 1st few repeats?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If running is not an option, you can do 500m Row or Ski erg repeats OR 1000m Bike-erg repeats.



SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Front Rack (VIDEO)


A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), rest 3-minutes between sets

B) Alternate B1 / B2
B1.Seated strict press
– 4 x 10/8/6/6+ @ 68+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
B2. Strict chin up – 4 x 6 – 8 @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

C) Alternate C1 / C2
C1. DB Bench press
– 4 x 12 – 15 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before C2
C2. Barbell bent over row – 4 x 12/10/8/12 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 2-minutes before C1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B1).
– Do your 1st set @ around 68%1RM press, then build up as the reps go down (following the RIR guidance)
– The final set is a “+” set = do as many repetitions as you can (at least 6) with the same weight you did the previous set with.

Notes (C2).
– Increase weight as the reps go down (following RIR guidance).
– The final set is 8 – 12 reps, go with the same weight as set of 8 before (or slightly heavier)


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – STRENGTH

A) Rotate through A1 / A2 / A3
A1. Back rack walking lunge
– 3 x 14 steps @ RPE 7-8 (2-3 RIR on all sets), rest 1-minute before A2
A2. Strict dip – 4 x 8 – 12 @ tempo 2020, rest 1-minute before A3
A3. Single arm DB/KB row – 4 x 8 – 12 @ RPE 8 (2 RIR on all sets), rest 2-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause. Set a timer you can see or metronome you can hear to be strict with the tempo
– Add weight w/ vest, KB, DB or weight belt as needed to stick with the RIR guidance


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

Complete @ low intensity (nose breathing only)
2-minute Row
2-minute Assault bike
2-minute Ski erg
+
2 rounds
10 Banded squats (VIDEO)
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Assault bike
5 DB Push press (1st round lighter)
5 DB Hang power cleans (1st round lighter)
3 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB snatch (1st round lighter)
4 Box jump overs


Main set

A) 4 Sets of intervals
A1. 6-minute EMOM

1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A2

A2. 6-minute AMRAP
10/7 (cal) Assault bike
10 DB Hang power clean @ 2 x 22.5/15kg (50/35lbs)
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A3

A3. 6-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A4

A4. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push ups

Flow. A1 – A2 – A3 – A4


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A1/A3 that you feel is repeatable.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to get the same reps when you repeated the EMOM’s?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
Assault bike → Ski or bike-erg for calories OR 150m Run
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

SESSION #1 – CONDITIONING (LONG RUN)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is an easy session with continuous work. The goal is to have your heart working and blood flowing for a longer period to build your running endurance.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) 40-minute Run
15-minutes @ easy pace
10-minutes @ build up pace*
15-minutes @ easy pace

* Increase pace every 2-minutes until running @ 5km pace for the final 2-minutes


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Pace. The middle 10-minutes should start off easy, then build up progressively to your 5k pace, something you would have been able to hold for 20 to 25-minutes or so. You should be able to return to lower intensity and nose breathing quickly when going back to your easy run.

Adaptation. Improve your body’s ability to transport and utilize oxygen efficiently

Feel. This should feel like a long warm-up for easy parts, building to a fairly hard pace on the final 2-minutes of the middle part, before returning back to easy pace.

Debrief.
– How was your pace relative to intended (low) intensity? How about your breathing?
– How was your build up in the middle part? How did your estimated 5km pace feel?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
You can choose to do this session on your machine of choice if you cannot run. Consider using a low damper and high cadence on a Bike-erg/Ski erg and lower stroke rate on the Rower (17-20 s/m).



SESSION #2 – SKILL (OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep
Warm-up Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)
+
3 Rounds for quality
6 L-sit pulses (VIDEO)
4 V-up snaps
2 Scapular swimmers (prone position) (VIDEO)
+
3 – 2 – 1
Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
Supine dowel hip snap rollover drill (VIDEO)
Jumping bar muscle-ups with hip snap (to help timing – VIDEO)
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up
KB Overhead squat

* Focus on positions > load.
** Alternate sides each rep

B) “Movement literacy” – Movement challenges (VIDEO)
Work through each movement (3 – 6 reps of each), what is the hardest one you’re able to do for at least 3 repetitions?

C) Compare / Contrast (Deliberate practice) – 5 Rounds for different strategies

10 Toes to bar
8 Push jerk / Push press @ see options
6 Bar-facing burpees

Go every 2 to 3-minutes

* All rounds to be done unbroken with fast transitions using a specific approach from below:

Strategy #1 – Move as fast as possible
Strategy #2 – Move as relaxed as possible
Strategy #3 – Find an in-between pace (not rushed, not too relaxed) based on the last 2 rounds.
Strategy #4 – TTB: straight legs, push jerk, “Step up” burpees
Strategy #5 – TTB: bent legs + kick to hit the bar, push jerk, “Pop up” burpees

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that allows you to focus on execution, not survival.

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

E) 12 or 16-minute EMOM
1) 1 to 3 Rope climbs
2) 10 to 20-sec Ring support (top of dip) + 10 to 20-sec Ring support (bottom of dip)
3) 40-seconds of Pistols, alternating
4) 10 to 30-second L-sit

Movement options (D/E).
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Pistols → Pistols to a band (VIDEO) → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO)
L-sit → Hanging L-sit → Tucked knee L-sit
Ring support holds → Toes on the floor for assistance if needed


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – The intent here is to approach the same “scenario” in different ways and to compare/contrast differences in speed, efficiency (energy cost) and feel. It’s also a chance for you to break from the habit of doing the movements the same way each time in workouts.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left).

Part E – The final EMOM of the session is a chance to work on important but somewhat less common skills. Focus more on the quality of each repetition than how many you can do.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Use 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO)


Main set

A) Behind the neck split jerk (VIDEO) – 8 to 12 x 1 @ 70+%, go every 60 to 90-seconds

B) Snatch pull (VIDEO) – 4 x 3 @ 70-100%1RM snatch, go every 3-minutes

C) Front squat – 4 x 5 @ 76-82% (2 RIR on all sets), rest 3 to 4-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Front Rack (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 double-unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 double-unders
21 Power cleans @ see options below
15 Thrusters
100 double-unders
15 Thrusters
21 Power cleans
100 double-unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double-unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
double-unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

Advanced SPP

WEEKLY SCHEDULE

Monday – Weightlifting / Strength + Competition Workout
Tuesday – Conditioning (Run Intervals) + Strength
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Conditioning (Intervals)
Friday – Conditioning (Aero/Optional) + Skill
Saturday – Weightlifting / Strength + Competition Workout
Sunday – Rest

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. 3D Calf Stretch (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Back squat, Rest 3 to 4-minutes between sets
5 @ 78-82% (2 RIR)
10 @ 68-72% (2 RIR)
4 @ 80-84% (2 RIR)
8 @ 70-74% (2 RIR)
3 @ 82-86% (2 RIR)

B) 12-minute EMOM
1) 6 – 12 Strict (deficit) handstand push up*
2) KB front rack Box step ups**
3) 12 – 20 GHD sit up
4) 12 – 20 GHD hip extension

* Choose a deficit that is challenging but doable (e.g. 3.5/2”)
** Choose a weight/box height that allows you to keep moving at steady pace for at least 45-seconds each time

Movement options.
Strict handstand push ups
→ Standing HSPU variation of choice (VIDEO)
GHD sit up → GHD sit up to parallel → Ab-mat sit up
GHD hip extension → Only use as much range as you can while keeping your back flat (only moving around the hip) → Banded good mornings

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A).
– These sets alternate between lower rep/heavier sets and higher rep/moderate weight sets in a wave style loading. Work within the % ranges, keeping 2 RIR on each weight for this week ( = don’t worry about hitting the top of the % range).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist and Finger Warm-up (4-minute VIDEO)


Warm-up

Complete @ increasing intensity
3-minute Row (nose breathing only)
3 Rower pike-ups*
2-minute Row (nose in, mouth out)
6 Rower pike-ups
1-minute Row (mouth breathing)
9 Rower pike-ups

* Feet on rower seat, hands on the floor, pull the rower seat towards the hands by piking the body
+
3 rounds for quality
10 Body tension swings (VIDEO)
10 Handstand shoulder taps (VIDEO)
+
Complete 3 to 4 rounds @ increasing intensity:
150m row
5m Handstand walk
5 Chest to bar pull ups

Rest 30-seconds between rounds


Main set

A) 5 Rounds for time
500m Row
15m Handstand walk
21 – 18 – 15 – 12 – 9 Chest to bar pull ups

Rounds options. Cut the 1st OR the final round off for a harder or an easier 4 round version as needed.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Goal. 1) Repeatable pace on the rower, 2) Controlled sets on the HSW and chest to bars (so the rests can stay controlled).

Key Focus. 1) Work to keep your 2nd round pace on the row, 2) Stay relaxed, breathe and find your rhythm on the gymnastics

Strategy. Find a pace on the row to start that is repeatable over the 5 rounds, and where you can transition to your handstand walk quickly each time. The more confident you’re with your gymnastics with high HR, the faster you can go. The 1st round is likely the fastest but then aim to settle to a pace for the remaining rounds.

Take a couple deep breaths as you transition to your handstand walk, then kick up right away, aiming for an unbroken walk in 2 x 7.5m segments. Stay focused and make sure to breathe through your set. Shake out the arms a couple times after the 1st 7.5m before kicking back.

Be smart with your chest to bars. While going unbroken might be an option (if you’re strong at these), it might also make sense to break them to sets for an overall faster time. Think about the workout as a whole when you plan these (how will your approach affect the rest of the workout) and make a decision accordingly.

Always transition fast back to rower and get the wheel spinning. Find a good rhythm and allow yourself to recover a bit as needed before settling into your target pace.

Instructions. Set up a 7.5m lane for the HSW (15m HSW = 2 x 7.5m for this workout). If possible, set all stations in line for a competition style layout.

Debrief.
– How was your row pace? Could you hold it across each round from the 2nd round and still transition well to HSW?
– How did the HSW go? How was your approach to Chest to bars?
– What changes in your strategy could have led to a faster time in the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Run 400m, Ski 500m or Bike 1000m (if can’t row)
Handstand walk → Reduce distance (10m) → Seal walk (VIDEO)
Chest to bar pull up → Reduce reps (15 – 12 – 9 – 6 – 3) → Regular pull ups → Ring rows

SESSION #1 – CONDITIONING (RUN INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is a running interval session that you can either on a track or using an Assault runner/True form or similar treadmill. The goal is to improve your running capacity and efficiency.

Warm-up

800m Jog
+
Lunge Flow (VIDEO)
Follow along and then repeat for 7 to 10-minutes
+
3 rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
+
3 rounds of:
50m easy jog
50m Run @ 3km pace
50m Run @ 400m pace
50m Walk


Main set

A) Run intervals
8 – 10 x 400m Run

Go every 3 to 4-minutes

* Build up pace over the 1st 4 intervals to faster than your 3km TT pace, then aim to maintain your best pace for the remaining repeats.


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Pace. Start @ your 3km run pace for the 1st interval then build your pace up progressively from there over the next three (3) intervals then aim to maintain your best pace for the remaining repeats. With the option for relatively long rest between the repeats, these should be high quality, challenging runs. Take a longer break or ease off the pace if each repeat becomes a survival game.

Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilize oxygen.

Feel. This should feel like you are working hard but are still in control. You should finish the session and feel like you could have done one more interval at the same pace.

Debrief.
– How was your pacing? Were you able to increase your pace slightly over the 1st few repeats?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If running is not an option, you can do 500m Row or Ski erg repeats OR 1000m Bike-erg repeats.



SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Front Rack (VIDEO)


A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), rest 3-minutes between sets

B) Alternate B1 / B2
B1.Seated strict press
– 4 x 10/8/6/6+ @ 68+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
B2. Strict chin up – 4 x 6 – 8 @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

C) Alternate C1 / C2
C1. DB Bench press
– 4 x 12 – 15 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before C2
C2. Barbell bent over row – 4 x 12/10/8/12 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 2-minutes before C1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B1).
– Do your 1st set @ around 68%1RM press, then build up as the reps go down (following the RIR guidance)
– The final set is a “+” set = do as many repetitions as you can (at least 6) with the same weight you did the previous set with.

Notes (C2).
– Increase weight as the reps go down (following RIR guidance).
– The final set is 8 – 12 reps, go with the same weight as set of 8 before (or slightly heavier)


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – STRENGTH

A) Rotate through A1 / A2 / A3
A1. Back rack walking lunge
– 3 x 14 steps @ RPE 7-8 (2-3 RIR on all sets), rest 1-minute before A2
A2. Strict dip – 4 x 8 – 12 @ tempo 2020, rest 1-minute before A3
A3. Single arm DB/KB row – 4 x 8 – 12 @ RPE 8 (2 RIR on all sets), rest 2-minutes before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A2).
– Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause. Set a timer you can see or metronome you can hear to be strict with the tempo
– Add weight w/ vest, KB, DB or weight belt as needed to stick with the RIR guidance


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Warm-up

Complete @ low intensity (nose breathing only)
2-minute Row
2-minute Assault bike
2-minute Ski erg
+
2 rounds
10 Banded squats (VIDEO)
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Assault bike
5 DB Push press (1st round lighter)
5 DB Hang power cleans (1st round lighter)
3 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB snatch (1st round lighter)
4 Box jump overs


Main set

A) 4 Sets of intervals
A1. 6-minute EMOM

1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A2

A2. 6-minute AMRAP
10/7 (cal) Assault bike
10 DB Hang power clean @ 2 x 22.5/15kg (50/35lbs)
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A3

A3. 6-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A4

A4. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push ups

Flow. A1 – A2 – A3 – A4


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A1/A3 that you feel is repeatable.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to get the same reps when you repeated the EMOM’s?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
Assault bike → Ski or bike-erg for calories OR 150m Run
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

SESSION #1 – CONDITIONING (AERO/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is an easy session with continuous work. The goal is to have your heart working and blood flowing for a longer period to build your running endurance.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) 40-minute Run
15-minutes @ easy pace
10-minutes @ build up pace*
15-minutes @ easy pace

* Increase pace every 2-minutes until running @ 5km pace for the final 2-minutes


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Pace. The middle 10-minutes should start off easy, then build up progressively to your 5k pace, something you would have been able to hold for 20 to 25-minutes or so. You should be able to return to lower intensity and nose breathing quickly when going back to your easy run.

Adaptation. Improve your body’s ability to transport and utilize oxygen efficiently

Feel. This should feel like a long warm-up for easy parts, building to a fairly hard pace on the final 2-minutes of the middle part, before returning back to easy pace.

Debrief.
– How was your pace relative to intended (low) intensity? How about your breathing?
– How was your build up in the middle part? How did your estimated 5km pace feel?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
You can choose to do this session on your machine of choice if you cannot run. Consider using a low damper and high cadence on a Bike-erg/Ski erg and lower stroke rate on the Rower (17-20 s/m).



SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep
Warm-up Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)
+
3 Rounds for quality
6 L-sit pulses (VIDEO)
4 V-up snaps
2 Scapular swimmers (prone position) (VIDEO)
+
3 – 2 – 1
Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
Supine dowel hip snap rollover drill (VIDEO)
Jumping bar muscle-ups with hip snap (to help timing – VIDEO)
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up
KB Overhead squat

* Focus on positions > load.
** Alternate sides each rep

B) “Movement literacy” – Movement challenges (VIDEO)
Work through each movement (3 – 6 reps of each), what is the hardest one you’re able to do for at least 3 repetitions?

C) Compare / Contrast (Deliberate practice) – 5 Rounds for different strategies
10 Toes to bar
8 Push jerk / Push press @ see options
6 Bar-facing burpees

Go every 2 to 3-minutes

* All rounds to be done unbroken with fast transitions using a specific approach from below:

Strategy #1 – Move as fast as possible
Strategy #2 – Move as relaxed as possible
Strategy #3 – Find an in-between pace (not rushed, not too relaxed) based on the last 2 rounds.
Strategy #4 – TTB: straight legs, push jerk, “Step up” burpees
Strategy #5 – TTB: bent legs + kick to hit the bar, push jerk, “Pop up” burpees

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that allows you to focus on execution, not survival.

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

E) 12 or 16-minute EMOM
1) 1 to 3 Rope climbs
2) 10 to 20-sec Ring support (top of dip) + 10 to 20-sec Ring support (bottom of dip)
3) 40-seconds of Pistols, alternating
4) 10 to 30-second L-sit

Movement options (D/E).
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Pistols → Pistols to a band (VIDEO) → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO)
L-sit → Hanging L-sit → Tucked knee L-sit
Ring support holds → Toes on the floor for assistance if needed


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – The intent here is to approach the same “scenario” in different ways and to compare/contrast differences in speed, efficiency (energy cost) and feel. It’s also a chance for you to break from the habit of doing the movements the same way each time in workouts.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left).

Part E – The final EMOM of the session is a chance to work on important but somewhat less common skills. Focus more on the quality of each repetition than how many you can do.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Use 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO)


Main set

A) Behind the neck split jerk (VIDEO) – 8 to 12 x 1 @ 70+%, go every 60 to 90-seconds

B) Snatch pull (VIDEO) – 4 x 3 @ 70-100%1RM snatch, go every 3-minutes

C) Front squat – 4 x 5 @ 76-82% (2 RIR on all sets), rest 3 to 4-minutes between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Front Rack (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 double-unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 double-unders
21 Power cleans @ see options below
15 Thrusters
100 double-unders
15 Thrusters
21 Power cleans
100 double-unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double-unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
double-unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

Advanced Strength

WEEKLY SCHEDULE

Monday – Weightlifting / Strength + Skill
Tuesday – Strength + Conditioning (Intervals)
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Conditioning (Long Intervals/Optional)
Friday – Strength + Conditioning (Aero/Optional)
Saturday – Weightlifting / Strength + Competition Workout
Sunday – Rest

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. 3D Calf Stretch (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic snatch warm-up (VIDEO):
A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle snatch + Overhead squat w/ 2-sec pause – 3 to 5 x 2+1 @ build up, go every 75 to 90-seconds

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1RM snatch
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up

Notes (A).
– This is a primer for the upcoming snatch session ahead.
– Use the muscle snatch to reinforce proper pulling mechanics in the finish, close bar path and turnover of the snatch, and the overhead squat to prepare for a strong receiving position
– Focus on elbows staying elevated and above the wrists as long as possible until the turnover on the muscle snatch.
– Pause for 2-seconds at bottom of each OHS to reinforce a solid receiving position for the snatch
– Use weights that allow for the proper execution of the movement (up to 55 to 60%1RM snatch potentially) and that won’t turn the muscle snatch into a wide grip clean and press

Notes (B).
– Start counting your working sets at 65%1RM Snatch. Build up if form is good
– You can start with touch-and-go reps on B1 but as the weight gets heavier, start dropping the bar and re-setting between the lifts. Once the weight gets too heavy to power snatch, move to B2 for the remaining sets.


#2 – STRENGTH

A) Back squat – 4 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets

B) Hip circuit – 2 or 3 rounds of:
10 Glute Bridge, 3-sec hold @ top (VIDEO)
10 Squat, 3-sec hold @ bottom (VIDEO)
20 steps, each way, Lateral Walk (VIDEO)
20/side Quadruped Hip Extension (VIDEO)
20-30/side Standing Hip Extension/Abduction (VIDEO)
10 Hip-Hinge Abduction, 3-sec hold (VIDEO)

* Choose a band (or multiple bands) so that you have enough resistance for each set to be challenging.

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Lunge Flow (2-minute VIDEO) and/or Thoracic Flow (4-minute VIDEO)



SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep
Warm-up Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)
+
3 Rounds for quality
6 L-sit pulses (VIDEO)
4 V-up snaps
2 Scapular swimmers (prone position) (VIDEO)
+
3 – 2 – 1
Arch hold push to hollow hold (3-5 sec in each position) (VIDEO)
Supine dowel hip snap rollover drill (VIDEO)
Jumping bar muscle-ups with hip snap (to help timing – VIDEO)
+
3/side – 2/side – 1/side
KB arm bar to crooked press (VIDEO)
KB Turkish get up
KB Overhead squat

* Focus on positions > load.
** Alternate sides each rep

B) “Movement literacy” – Movement challenges (VIDEO)
Work through each movement (3 – 6 reps of each), what is the hardest one you’re able to do for at least 3 repetitions?

C) Compare / Contrast (Deliberate practice) – 5 Rounds for different strategies
10 Toes to bar
8 Push jerk / Push press @ see options
6 Bar-facing burpees

Go every 2 to 3-minutes

* All rounds to be done unbroken with fast transitions using a specific approach from below:

Strategy #1 – Move as fast as possible
Strategy #2 – Move as relaxed as possible
Strategy #3 – Find an in-between pace (not rushed, not too relaxed) based on the last 2 rounds.
Strategy #4 – TTB: straight legs, push jerk, “Step up” burpees
Strategy #5 – TTB: bent legs + kick to hit the bar, push jerk, “Pop up” burpees

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that allows you to focus on execution, not survival.

D) Mechanics/capacity
D1. Ladder, in a 5-minute window

1-2-3-4-5-etc. Bar muscle up

D2. Ladder, In a 5-minute window
2-4-6-8-10-etc. Hang (squat) snatch

Barbell. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to get through at least the set of 10 unbroken.

Flow (D1/D2). You have a 5-minute window to work your way up as high on the ladder (unbroken sets with good form) as you can. You get to choose how much rest you take between the sets (start with less and add more rest as the sets get bigger). IF you get stuck at any rep scheme but have time available, you can start again from the beginning of the ladder and work your way up in the remaining time.

E) 12-minute EMOM
1) 1 to 3 Rope climbs
2) 10 to 20-sec Ring support (top of dip) + 10 to 20-sec Ring support (bottom of dip)
3) 40-seconds of Pistols, alternating
4) 10 to 30-second L-sit

Movement options (D/E).
Bar muscle up
→ Chest to bar pull up or regular pull up (2-4-6-8-etc OR 3-6-9-12-etc)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Pistols → Pistols to a band (VIDEO) → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO)
L-sit → Hanging L-sit → Tucked knee L-sit
Ring support holds → Toes on the floor for assistance if needed


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)


SESSION NOTES

Approach this skill session with an intent to get better at the skills you’re working on. Pay attention to each part and aim to improve on each repetition.

Part A – This movement prep will help you improve your ROM, strengthen key positions, work on basic drills and warm you up for the rest of the session.

Part B – The next part is about testing/developing your movement “literacy” (being able to do stuff outside the linear movements so prevalent in our sport. Or in other words: working on being more athletic). Today’s piece is a collection of simple (and not so simple) movements that will challenge your body control. They will also further extend the warm-up for the remaining parts.

Part C – The intent here is to approach the same “scenario” in different ways and to compare/contrast differences in speed, efficiency (energy cost) and feel. It’s also a chance for you to break from the habit of doing the movements the same way each time in workouts.

Part D – These are opportunities to 1st work on your mechanics (smaller sets) then challenge your capacity (bigger sets) on the bar muscle up and hang (squat) snatch. You must also manage the rest periods once you get to bigger sets. If at any point you can’t do a bigger unbroken set, start again from the beginning (if you have time left).

Part E – The final EMOM of the session is a chance to work on important but somewhat less common skills. Focus more on the quality of each repetition than how many you can do.

Path to movement efficiency.
1. Good mechanics
2. Good posture (stay tall)
3. Breathing synchronised with the movement (find the natural breathing rhythm that matches the movement / load)
4. Balanced tension/relaxation (minimise muscular effort)
5. Rhythm (timing of the movement and tying repetitions together)
6. Cadence (reps / given time, essentially how fast you can move while maintaining economy)

3 Rules for successful Deliberate practice.
Rule #1
– Show up with a clear goal attached to an explicit intent to become better
Set a target for yourself for each training/practise session (how will I be better by the end of this session?)

Rule #2 – Focus. Feedback. Fix.
Focus on one thing on each movement / set
Give yourself / get feedback on how you did (time, video, friend, coach)
Fix one thing on the next attempt based on feedback (1 rep/set, 1 cue) and start the loop from beginning

Rule #3 – ABC (Always Be Consistent) when practising movements (every rep should be the same, pay attention to details such as your stance, grip, setup, breathing etc.)

SESSION #1 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 8 @ 70-74% (2-3 RIR on all sets), Rest 3-minutes between sets

B) Alternate B1 / B2
B1.Seated strict press
– 4 x 10/8/6/6+ @ 68+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
B2. Single arm DB/KB row – 4 x 8 – 12 @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

C) Alternate C1 / C2
C1. DB Bench press
– 3 x 12 – 15 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 1-minute before C2
C2. Inverted row – 3 x 12 – 15 @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (B1).
– Do your 1st set @ around 68%1RM press, then build up as the reps go down (following the RIR guidance)
– The final set is a “+” set = do as many repetitions as you can (at least 6) with the same weight you did the previous set with.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

Complete @ low intensity (nose breathing only)
2-minute Row
2-minute Assault bike
2-minute Ski erg
+
2 rounds
10 Banded squats (VIDEO)
15 Banded good mornings (VIDEO)
20 Handstand shoulder taps (VIDEO)
25-second Plank PPT (VIDEO)
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Assault bike
5 DB Push press (1st round lighter)
5 DB Hang power cleans (1st round lighter)
3 Strict handstand push ups
+
Complete 2 rounds @ increasing intensity:
10/7 (cal) Row
8 Wall-ball
6 DB snatch (1st round lighter)
4 Box jump overs


Main set

A) 4 Sets of intervals
A1. 6-minute EMOM

1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A2

A2. 6-minute AMRAP
10/7 (cal) Assault bike
10 DB Hang power clean @ 2 x 22.5/15kg (50/35lbs)
10 DB Push press @ 2 x 22.5/15kg (50/35lbs)

Rest 2-minutes before A3

A3. 6-minute EMOM
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs)

Rest 2-minutes before A4

A4. 6-minute AMRAP
12 DB snatch, alternating @ 22.5/15kg (50/35lbs)
8 Box jump overs, 24/20″
4 Strict handstand push ups

Flow. A1 – A2 – A3 – A4


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval at almost the same pace. Set a steady pace on A1/A3 that you feel is repeatable.

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

Instructions. Set up your equipment for fast transitions (this is your built in rest)

Debrief.
– Which part did you find the most challenging? Which one suited you the best?
– Were you able to get the same reps when you repeated the EMOM’s?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Assault bike, ski or Bike-erg for calories
Assault bike → Ski or bike-erg for calories OR 150m Run
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Strict handstand push ups → Kipping HSPU → Standing HSPU variation of choice (VIDEO)

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3-seconds of each for a few reps, and then increase as able. This should be easy, don’t force the times.

B) Midline Flow (VIDEO)

C) Assault Bike
21-minutes @ 3-4 RPE (nasal breathing only)
E3M get off and perform 2 Skin the cats (VIDEO)

D) 3 rounds @ 4-5 RPE
50-metres/side Suitcase + overhead carry (VIDEO)
40/30-calorie Row
30-second Supinated Bar Hollow Hang
20 Banded Face-pulls (VIDEO)
10m Death marches (light to moderate DBs or KBs) (VIDEO)

E) Hip Rotation Flow (VIDEO)

F) Parasympathetic Breath Work
1-0-2-0 ratio for 3-5-minutes

Notes (F). During this work, we emphasise the out breath, and/or the breath hold to more effectively upregulate our parasympathetic (recovery) state. For this drill, you breathe out for twice as long as you breathe in, with no holds (1-0-2-0). Eg. 2-seconds in, 4-seconds out. If that feels comfortable, try 3-0-6-0. But this should not be difficult for you. The aim is to calm you, and bring your heart rate down. Sit in a comfortable position or lie down as preferred.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic clean and jerk warm-up (VIDEO):
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top


Main set

A) Muscle clean + Clean pull under (VIDEO) + Front squat w/ 2-sec pause – 3 to 5 x 1+1+1 @ build up, go every 60 to 75-seconds

B) Clean and jerk – 8 to 12 x 1-2 @ 70-85%, go every 75 to 90-seconds

Notes (A).
– This is a primer for the clean and jerk in part B
– Use the muscle clean to reinforce proper upper body pulling mechanics in the finish and turnover of the clean, meeting the bar at the shoulders
– The intent of the pull under is to pull yourself under the bar quickly and receive the bar properly without letting it crash on you
– Pause for 2-seconds @ the bottom of the front squat to reinforce a solid receiving position for the clean
– Use weights that allow for the proper execution of the movement

Notes (B).
– Start by doing doubles (2s) then as the weight gets heavier, either stay with 2s or move to singles (1s) for the remaining sets
– Start counting your working sets at 70%. Build up within % range based on feel.
– Drop the bar between each clean and jerk when doing doubles.


#2 – STRENGTH/SKILL

A) Back squat, rest 3 to 4-minutes between sets
3 x 6 @ 72-76% (2-3 RIR)
1 x 6+ @ same as previous set of 6 (1-2 RIR)

B) 12-minute EMOM
1) 6 – 8 Strict (deficit) handstand push up*
2) DB Box step ups**
3) 12 – 18 GHD sit up
4) 12 – 18 GHD hip extension

* Choose a deficit that is challenging but doable (e.g. 3.5/2”)
** Choose a weight/box height that allows you to keep moving at steady pace for at least 45-seconds each time

Movement options.
Strict handstand push ups
→ Standing HSPU variation of choice (VIDEO)
GHD sit up → GHD sit up to parallel → Ab-mat sit up
GHD hip extension → Only use as much range as you can while keeping your back flat (only moving around the hip) → Banded good mornings

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – CONDITIONING (LONG INTERVALS/Optional)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Warm-up

Warm up flow (VIDEO)
* Follow along with the video for 5 – 8 rounds
+
2 rounds @ low intensity (nose breathing only)
30-seconds Assault bike legs only
30-seconds Assault bike arms only
1-minute Assault bike
2-minute Bike-erg
+
2 to 3 rounds, increasing pace
3-4 Strict pull up
6-8 Push up
9-12 Air squat
1-minute Assault bike


Main set

A) 3 Intervals
A1. In a 10-minute window

Bike-erg for distance

Rest 2-minutes

A2. 10-minute EMOM
5 Strict pull ups
10 Push ups
15 Air squats

* If you’re feeling heroic, wearing a 20/14lbs vest is an option

Rest 2-minutes

A3. In a 10-minute window
Assault bike for calories


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. You should have to work hard to maintain your pace for the full 10-minutes on the machines in A1 and A3. On A2, the target is to complete 1 round each minute. IF this gets too hard, reduce reps (4-8-12 or 3-6-9) and if it’s too easy, you can either wear a weight vest OR increase the reps (6-12-18).

The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve both your aerobic and anaerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your muscle endurance and ability to maintain proper form under fatigue.

Instructions. Keep a steady pace on the bike erg and Assault bike. Stick to the EMOM pace on A2.

Debrief.
– How was your pacing? Were you able to keep moving through the entire session?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?

Movement options.
Reduce reps 1st, before changing the movement
Strict pull up → Kipping pull ups → Ring row
Push up → Incline push up
Machines → You can also Run, Row or Ski as alternative to the Bikes.

SESSION #1 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Alternate A1 / A2
A1. Bench press
– 4 x 6 @ 77+% (2 RIR on all sets), rest 2-minutes before A2
A2. Strict chin up – 4 x 6 – 8 @ RPE 8 (2 RIR on all sets), rest 2-minutes before A1

B) Alternate B1 / B2
B1. Strict dip
– 4 x 8 – 12 @ tempo 2020, rest 1-minute before B2
B2. Barbell bent over row – 4 x 12/10/8/8-12 @ RPE 8 (2 RIR 1st 3 sets, 1 RIR on the final set), rest 2-minutes before B1

C) 10 down to 1 (optional finisher)
Parallette push ups (VIDEO)*
Barbell Bicep curl

* You can do these with slower tempo to increase the challenge (if needed)
Flow. 10 reps of each, 9 reps of each etc. until complete, rest as needed

D) Midline Flow (VIDEO)
* Choose one of the two versions (2nd one starts @ 3:03 into the video) or work through both for a total of 2-4 rounds.

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Do your 1st set @ around 77% then build up from there following the RIR guidance

Notes (B1).
– Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause. Set a timer you can see or metronome you can hear to be strict with the tempo
– Add weight w/ vest, KB, DB or weight belt as needed to stick with the RIR guidance

Notes (B2).
– Increase weight as the reps go down (following RIR guidance).
– The final set is 8 – 12 reps, go with the same weight as set of 8 before (or slightly heavier)

Notes (C).
– If no parallettes, you can do the push ups between plates or on DBs
– Choose a weight for the curls that you could do 15 reps unbroken with


Cool Down

A) Elbow/Shoulder Flow (2-minute VIDEO)



SESSION #2 – CONDITIONING (AERO/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Capsule (VIDEO)


This is an easy session with continuous work. The goal is to have your heart working and blood flowing for a longer period to build your running endurance.

Warm-up

This is a lower-intensity session where you start directly with the main set.

Main set

A) 40-minute Run
15-minutes @ easy pace
10-minutes @ build up pace*
15-minutes @ easy pace

* Increase pace every 2-minutes until running @ 5km pace for the final 2-minutes


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Pace. The middle 10-minutes should start off easy, then build up progressively to your 5k pace, something you would have been able to hold for 20 to 25-minutes or so. You should be able to return to lower intensity and nose breathing quickly when going back to your easy run.

Adaptation. Improve your body’s ability to transport and utilize oxygen efficiently

Feel. This should feel like a long warm-up for easy parts, building to a fairly hard pace on the final 2-minutes of the middle part, before returning back to easy pace.

Debrief.
– How was your pace relative to intended (low) intensity? How about your breathing?
– How was your build up in the middle part? How did your estimated 5km pace feel?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
You can choose to do this session on your machine of choice if you cannot run. Consider using a low damper and high cadence on a Bike-erg/Ski erg and lower stroke rate on the Rower (17-20 s/m).

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Use 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO)


Main set

A) Behind the neck split jerk (VIDEO) – 8 to 12 x 1 @ 70+%, go every 60 to 90-seconds

B) Front squat – 4 x 6 @ 72-78% (2-3 RIR on all sets), rest 3 to 4-minutes between sets

C) Snatch pull (VIDEO) – 4 x 3 @ 70-100%1RM snatch, go every 3-minutes

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Shoulder – Front Rack (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
Work through once, focusing on positions.
27 Squats (VIDEO)
27 Swings (VIDEO)
21 Speed rope (VIDEO)
21 Arch rocks (VIDEO)
14 Handstand shoulder taps (VIDEO)
14 Speed rope (VIDEO)
7/side Single DB clean and jerk (VIDEO)
7 Kneeling jumps (VIDEO)
+
Power clean and thruster warm-up complex
3 hang clean high pulls
3 hang muscle cleans
3 push presses
3 front squats
3 hang power cleans
3 power cleans
3 thrusters
* Break into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well.
+
3 rounds, increasing pace
3 Power cleans
3 Thrusters
30 Double unders
3 Bar-facing burpees

90-seconds rest


Main set

A) For time
100 Double unders
21 Power cleans @ see options below
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

* Perform 3 Bar-facing burpees every minute on the minute

Flow. You start the workout with 3 bar-facing burpees before your 1st set of DUs. At the 1-minute mark, you’ll do another set of 3 burpees etc.

Barbell options. 70/47.5kg (155/105lbs, 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). Choose a weight that’s challenging to do an unbroken set of 15 thrusters with.

Burpee option. IF you work yourself into a hole and get stuck with the burpees, take a full minute rest before continuing the workout (with a set of 3 burpees).


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so to get the burpees done fast each minute.

Key Focus. Stay aware of the clock, get straight to work on burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a burpee survival battle).

Strategy. Have a plan for how you intend to approach each movement, recognizing that you may need to break in the middle of a set to perform the burpees. This means more of a general approach (big sets on double unders, fast singles on power cleans, etc), so you are prepared to stop your set, perform 3 quick burpees, then get straight back to work.

As the workout progresses, be prepared to take a little break before the minute comes up to give yourself a buffer on the burpees. You want to ensure you are able to perform the burpees quickly and still transition right back to where you left off.

While this workout doesn’t give much room for breaks, aim to relax and breathe on the double-unders to give yourself a small break before coming back to the barbell.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your overall game plan? Was it robust enough to ensure the burpees on the minute didn’t throw you off course?
– Did you pick the right weight for the barbell? Were you able to pick it up quickly and perform a bigger set of thrusters under fatigue?
– How did the double-unders go?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double unders
→ Speed rope (VIDEO)
Burpees → Reduce reps (1 or 2)

REST DAY

Ready to join, but not sure which bias to follow? Check out the article from Jami with insights into the programming, progressions and differences between the streams in the training block related to this example week. Other training blocks offer similar guidance and the team can always help you decide.

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