Example Week Plans

The week plans below are examples from a previous training block. The members’ version includes additional session notes and scaling options as well access to the flow, mobility and gymnastics videos.

Advanced Competitoryou strive to compete at the highest levels
Competitoryou have experience in competitive fitness

Foundationyou are getting started in competitive fitness

Not sure which of the plans is right for you? Send us a message and we will help you choose.

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 6-week training block.

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.


Advanced Engine

Monday – Conditioning + Weightlifting / Strength
Tuesday – Conditioning / Skill + Strength
Wednesday – Active Recovery
Thursday – Conditioning + Weightlifting / Strength
Friday – Skill / SPP (Conditioning)
Saturday – Conditioning + Weightlifting / Strength
Sunday – REST

Pre-session #1 Mobility Prep – videos available to members
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Overhead


Session #1 – Conditioning

Breathing warm up (see below)

Main conditioning

A. 2 sets of 3 intervals of 4-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets

A1. 4-minute AMRAP
2 Ring muscle up
4 Handstand push up
8 KB swing @ 32/24kg (70/53lbs)

Recover for 3-minutes before A2

A2. 4-minute EMOM, each minute for reps
(1) – Wall balls @ 9/6kg (20/14lb)
(2) – Burpees to a plate
(3) – Double-unders
(4) – Assault bike (calories)

Recover for 3-minutes before A3

A3. 4-minute AMRAP
6 Power snatch @ 40/30kg (95/65lbs)
12 Air squat
6 Toes to bar

Rest 5 to 8-minutes before your 2nd set

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to last one). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd set as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st set)….sign up to see more!


Pre-session #2 Mobility Prep
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


Session #2 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

B. Power clean – (7 to 10) x 3 @ 65-80% , go every 90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.

Notes (power clean).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM power clean


2. Strength

A. Back squat – 3 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row, run or bike for 10 minutes

B. Lunge Flow and/or Thoracic Flow

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


Session #1 – Conditioning / Skill

1. Conditioning

A. For time
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Row
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Assault bike

Time cap. 60-minutes (see options in notes)


2. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow


SESSION NOTES – Conditioning

Long conditioning piece. Aim for a steady pace on the bike and row. Good breathing and consistent pace will get you far on this one…..sign up to see more!


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Midline Flow
C. Hip – Extension


Session #2 – Strength

A. Stiff-legged deadlift – 3 x 8 @ AHAFA (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Bench press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict chin up – 8 @ AHAFA (2 RIR), rest 2-3m before B1

C. Alternate C1 / C2 for 3 rounds
C1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before C2
C2. Barbell bent over row – 8 @ AHAFA (2 RIR), rest 2m before C1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow

Check out the Active Recovery page and put in the work.

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Hip – Extension


Session #1 – Conditioning

Breathing warm up (see below)

Main conditioning

A. 4 to 5 intervals of 6-minutes Work : 3-minutes Recovery

A1. 6-minute AMRAP
10 Pull up
15 cal Assault bike
10 DB snatch, alternating @ 22.5/15kg (50/35lbs)

Recover for 3-minutes before A2

A2. 6-minute AMRAP
400m Run
THEN in the remaining time
5 (squat) clean @ 52.5/35kg (115/75lbs)
10 Bar facing burpees
15 GHD sit up

Recover for 3-minutes before A3

A3. 6-minute EMOM
(1) – Row for calories
(2) – Ski erg for calories (if no sk erg: C2 bike or AB)

Recover for 3-minutes before A4

A4. Repeat A1 (OR if doing 4 intervals today, choose either A1 or A2), match your score

Recover for 3-minutes before A5

A5. Repeat A2, match your score

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to last one). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd go of A1/A2 as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st time)….sign up to see more!


Pre-session #2 Mobility Prep
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


Session #2 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 3 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 6 @ AHAFA (2 RIR), rest 2-3m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squat, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Hip Rotation Flow

Pre-session #1 Mobility Prep
A. Midline Flow
B. Wrist Warm up
C. Shoulder – Internal Rotation


Session #1 – Skill – GYMNASTICS

A. Warm-Up
A1. Light jog to get warm – 4 to 6 shuttle runs (10-15m)
A2. Animal walks – 2 x camel, bear, crab & gorilla (10-15m)
A3. Stretch flow – 15 to 20 sec of each stretch/side: alternate hip circles, alternate around the words, windmills, standing straddle pulses, 4-way wrist stretches, supine shoulder extension, supine shoulder extension crawl in/outs, twisting bear, elbow bridge hold, bridge hold, Capsule stretch L&R, Arm out to side stretch L&R, pike stretch


B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps

Notes.
– The goal is to keep moving for an endurance response. Take no longer than 5 to 10 sec between transitioning from one exercise to another.
– On completion of the V-up snaps, rest 1 – 2 minutes – by stretching out your hip flexors before commencing round 2


C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec

Notes.
– Make sure your arms are straight, pushing through your shoulder, hips tilted under (i.e., posterior pelvic hip tilt – PPT).


D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche slides – 6 to 10 reps
D2. Weighted standing planche drill (against wall – use 5 to 15kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches

Notes.
– D1: Make sure you don’t let the hips pike at all (i.e., bend from the waist in an upwards direction). Keep shoulders round, hips tucked under (i.e., the same position as all the planks done prior)
– D2: Make sure you keep you back as flat as you can make it to the wall (walk your feet out a bit from the wall). Make sure you start from the top (straight arms, lower back flat to the wall) and lower for 10 sec to be just below horizontal, then hold a further 10 sec then lower to legs. Repeat for another 2 reps. Use a weight you can handle (5 to 15kg)
– D3: stretch each position in between and do some active mobility too if your wrists get sore


E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined Hollow hold & rock – 30 to 45 sec hold straight into 30 to 45 rocks
E2. Body Levers – 5 to 8 reps
E3. Inverted hang hold – Accumulate 20 to 30 sec
E4. Negative tuck front levers – (3 to 5) x (5 to 8) sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

Notes.
– E2: The aim is to make sure your hips stay open (i.e. the body is as straight as possible) as you descend and ascend. If you struggle to keep your hips open refer to the beginner progression in the following
– E3: Keep arms straight as well as body straight and hollow.
– E4: Keep your arms straight.
– E5: Refer to the stretch flow video above if you are not sure what a bridge should look like. If your thoracic is tight and or you have restricted range of motion (shoulder flexors and thoracic), make sure you elevate your feet onto a box or alternatively just go onto your elbows or keep your arms bent and head just off the floor


F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Notes.
– F1: Based on your strength and ability, you will do this exercise with your legs either 1. Vertical and straight; 2. Horizontal & straight or 3. Tucked

Movement options below session notes.


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140


SESSION NOTES

As always with gymnastic strength, it’s all about the quality of body positioning in every hold and each and every rep. Make sure you check out each video for each particular exercise to gauge an idea on the standards, body positioning and key points to think about throughout the exercise…..sign up to see more!

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Extension


Session #1 – Conditioning

Warm up

A. Run or run/walk (45”/15”) warm-up for 5 minutes.
Focus on connecting your breath with your cadence. How many steps do you take breathing in and breathing out?
Notice how this rhythm changes from your warm up, to your drills, to your main intervals when you start to breathe harder and a little shallower.

B. 3 minutes of Arm Circles & Leg Swings

C1. 2 x 20m of high knees. Run back
C2. 2 x 20m of butt kicks. Run back
C3. 2 x 20m of skipping. Run back
C4. 2 x 20m of high skipping (big extension!). Run back

D. Run Strides warm-up
1 x 400 to 800m alternate 100m fast, 100m easy. These should get your heart rate elevated and your body feeling ready for the intervals.

Main set

A. Run intervals – 8 sets of
200m Run @ fast, but repeatable pace (RPE 7)
25m Walk
200m Run @ Faster than 1st 200m (RPE 8)

Recover for 2-minutes between sets OR until HR < 120bpm

Pace. Fast but repeatable (see RPE scale in notes)
Example pacing. 0:51/0:46 (200/200m) on Assault runner (faster if on track)
How do I know I got the right pace? If, by trying hard, you can keep repeating your time it is the right one


Cool Down

A. Walk for 5 minutes or until your HR comes back down < 100bpm

B. Lunge Flow and/or Thoracic Flow


SESSION NOTES

We’ll be doing progressively longer run intervals in this block. Starting with shorter distances first allows us to focus on quality running to build a good base for the longer ones later in the block…..sign up to see more!


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Hip – Extension
C. Shoulder – Overhead


Session #2 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch pull + snatch – 15 x (2+1) @ 65+%, EMOM

Notes.
– Start @ 65%, move up on weight every 2 to 3 sets if moving well on all lifts (otherwise stay with the same weight).


2. Strength

A. Back squat – 5 x 5 @ 78-80% (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict press – 6 @ AHAFA (2 RIR), rest 1m before B2
B2. Prone DB/KB bench row – 8 @ AHAFA (2 RIR), rest 1-2m

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row or assault bike for 5-10 minutes

B. Hip Rotation Flow

Rest Day

Advanced SPP

Monday – Weightlifting / Strength + SPP (Conditioning)
Tuesday – Conditioning / Skill + Strength
Wednesday – Active Recovery or REST
Thursday – Weightlifting / Strength + Conditioning
Friday – Skill / SPP (Conditioning)
Saturday – Weightlifting / Strength + Skill
Sunday – REST

Pre-session #1 Mobility Prep – videos available to members
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

B. Power clean – (7 to 10) x 3 @ 65-80% , go every 90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.

Notes (power clean).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM power clean


2. Strength

A. Back squat – 3 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row, run or bike for 10 minutes

B. Lunge Flow and/or Thoracic Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #2 – SPP (Conditioning)

A. Regionals Event #4
For time:
2 rounds of:
10 snatch (anyhow) @ 80/57.5kg (175/125lbs)
12 bar facing burpees

Then, 2 rounds of:
10 snatch (anyhow) @ 52.5/35kg (115/75lbs)
12 bar facing burpees

Time cap. 12-minutes (original 9-minutes)

Rest 10-minutes before part B

B. 2 Rounds for time
5 Power clean and jerk @ 70/47.5kg (155/105lbs)
12 bar facing burpees
10 power clean and jerk @ 40/30kg (95/65lbs)
12 Chest to bar pull up

Time cap. 10-minutes


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

A little taste of Regionals for your week. Event #4 is a “nice” blast. There is no room to hide, no room to rest (make sure to choose weights that allow you to push, you shouldn’t get stuck with the barbell)…..sign up to see more!

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


Session #1 – Conditioning / Skill

1. Conditioning

A. For time
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Row
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Assault bike

Time cap. 60-minutes (see options in notes)


2. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow


SESSION NOTES – Conditioning

Long conditioning piece. Aim for a steady pace on the bike and row. Good breathing and consistent pace will get you far on this one…..sign up to see more!


Pre-session #2 Mobility Prep
A. Midline Flow
B. Hip – Capsule
C. Hip – Extension


Session #2 – Strength

A. Stiff-legged deadlift – 3 x 8 @ AHAFA (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Bench press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict chin up – 8 @ AHAFA (2 RIR), rest 2-3m before B1

C. Alternate C1 / C2 for 3 rounds
C1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before C2
C2. Barbell bent over row – 8 @ AHAFA (2 RIR), rest 2m before C1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow

Check out the Active Recovery page and put in the work.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 3 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 6 @ AHAFA (2 RIR), rest 2-3m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squat, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Hip Rotation Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Hip – Extension


Session #2 – Conditioning

Breathing warm up (see below)

Main conditioning

A. 4 to 5 intervals of 6-minutes Work : 3-minutes Recovery

A1. 6-minute AMRAP
10 Pull up
15 cal Assault bike
10 DB snatch, alternating @ 22.5/15kg (50/35lbs)

Recover for 3-minutes before A2

A2. 6-minute AMRAP
400m Run
THEN in the remaining time
5 (squat) clean @ 52.5/35kg (115/75lbs)
10 Bar facing burpees
15 GHD sit up

Recover for 3-minutes before A3

A3. 6-minute EMOM
(1) – Row for calories
(2) – Ski erg for calories (if no sk erg: C2 bike or AB)

Recover for 3-minutes before A4

A4. Repeat A1 (OR if doing 4 intervals today, choose either A1 or A2), match your score

Recover for 3-minutes before A5

A5. Repeat A2, match your score

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to last one). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd go of A1/A2 as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st time)….sign up to see more!

Pre-session #1 Mobility Prep
A. Midline Flow
B. Wrist Warm up Wrist Warm up
C. Shoulder – Internal Rotation


Session #1 – Skill – GYMNASTICS

A. Warm-Up
A1. Light jog to get warm – 4 to 6 shuttle runs (10-15m)
A2. Animal walks – 2 x camel, bear, crab & gorilla (10-15m)
A3. Stretch flow – 15 to 20 sec of each stretch/side: alternate hip circles, alternate around the words, windmills, standing straddle pulses, 4-way wrist stretches, supine shoulder extension, supine shoulder extension crawl in/outs, twisting bear, elbow bridge hold, bridge hold, Capsule stretch L&R, Arm out to side stretch L&R, pike stretch


B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps

Notes.
– The goal is to keep moving for an endurance response. Take no longer than 5 to 10 sec between transitioning from one exercise to another.
– On completion of the V-up snaps, rest 1 – 2 minutes – by stretching out your hip flexors before commencing round 2


C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec

Notes.
– Make sure your arms are straight, pushing through your shoulder, hips tilted under (i.e., posterior pelvic hip tilt – PPT).


D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche slides – 6 to 10 reps
D2. Weighted standing planche drill (against wall – use 5 to 15kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches

Notes.
– D1: Make sure you don’t let the hips pike at all (i.e., bend from the waist in an upwards direction). Keep shoulders round, hips tucked under (i.e., the same position as all the planks done prior)
– D2: Make sure you keep you back as flat as you can make it to the wall (walk your feet out a bit from the wall). Make sure you start from the top (straight arms, lower back flat to the wall) and lower for 10 sec to be just below horizontal, then hold a further 10 sec then lower to legs. Repeat for another 2 reps. Use a weight you can handle (5 to 15kg)
– D3: stretch each position in between and do some active mobility too if your wrists get sore


E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined Hollow hold & rock – 30 to 45 sec hold straight into 30 to 45 rocks
E2. Body Levers – 5 to 8 reps
E3. Inverted hang hold – Accumulate 20 to 30 sec
E4. Negative tuck front levers – (3 to 5) x (5 to 8) sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

Notes.
– E2: The aim is to make sure your hips stay open (i.e. the body is as straight as possible) as you descend and ascend. If you struggle to keep your hips open refer to the beginner progression in the following
– E3: Keep arms straight as well as body straight and hollow.
– E4: Keep your arms straight.
– E5: Refer to the stretch flow video above if you are not sure what a bridge should look like. If your thoracic is tight and or you have restricted range of motion (shoulder flexors and thoracic), make sure you elevate your feet onto a box or alternatively just go onto your elbows or keep your arms bent and head just off the floor


F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Notes.
– F1: Based on your strength and ability, you will do this exercise with your legs either 1. Vertical and straight; 2. Horizontal & straight or 3. Tucked

Movement options below session notes.


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140


SESSION NOTES

As always with gymnastic strength, it’s all about the quality of body positioning in every hold and each and every rep. Make sure you check out each video for each particular exercise to gauge an idea on the standards, body positioning and key points to think about throughout the exercise…..sign up to see more!


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Shoulder – Front Rack


Session #2 – SPP (Conditioning)

A. Regionals Event #5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. right-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. left-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs

Time cap. 30-minutes (original 17/22-minutes)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge Flow and/or Thoracic Flow


SESSION NOTES

A little taste of Regionals for your week. Hitting event #5 will give you an appreciation for how hard the Regionals will be this year. The workout really starts when you get to the box step overs. Don’t be surprised when they feel hard, just know that they won’t get worse so you better just keep going…..sign up to see more!

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Hip – Extension
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch pull + snatch – 15 x (2+1) @ 65+%, EMOM

Notes.
– Start @ 65%, move up on weight every 2 to 3 sets if moving well on all lifts (otherwise stay with the same weight).


2. Strength

A. Back squat – 5 x 5 @ 78-80% (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict press – 6 @ AHAFA (2 RIR), rest 1m before B2
B2. Prone DB/KB bench row – 8 @ AHAFA (2 RIR), rest 1-2m

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140


Pre-session #2 Mobility Prep
A. Thoracic Flow
B. Wrist Flow
C. Shoulder – Overhead


Session #2 – Skill

Make sure to read and apply the session notes with intent to make the most out of your practice today.

A. Experiment of the week:
A1. Handstand hold- max duration hold, as many attempts as you like
A2. Handstand walk- max distance, as many attempts as you like
How long can you hold a handstand (in seconds) vs. how far can you walk on your hands (in meters)?

B. Alternate for 3 to 4 rounds
B1. Hang power clean – 12 @ 45 – 70%1RM, Rest as needed before B2
B2. Ring dip – 5 to 20 @ 4/3/2/1 reps from failure, Rest as needed before B1

C. Alternate for 4 rounds of C1 and 3 to 4 rounds of C2
C1. GHD sit up – max reps in 40 seconds, Rest as needed before C2
C2. Pistol – max reps in 30 seconds (30 seconds left, rest 30 sec, 30 seconds right), Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds (aim to beat your results from last week)
D1. Top of dip hold – Accumulate 20 to 30 seconds
D2. Hanging L-sit hold – Accumulate 20 seconds
D3. Bottom of dip hold – Accumulate 20 to 30 seconds
D4. GHD back extension – 10 to 15 reps, tempo 2011

Movement options below session notes.


Cool down

A. Easy row or assault bike for 5-10 minutes

B. Hip Rotation Flow


SESSION NOTES

As always with skill practise, your focus is on moving the best you can and in aiming to make each rep better than the previous one. Remember, the goal of practise is to explore, learn and develop better ways to do things. Making mistakes is a natural part of the deliberate practice process. If you are not making any mistakes, you are not pushing yourself hard enough…..sign up to see more!

Rest Day

Advanced Strength

Monday – Weightlifting / Strength + SPP (Conditioning)
Tuesday – Skill / Conditioning + Strength
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Strength
Friday – Skill + Conditioning
Saturday – Weightlifting / Strength + Strongman
Sunday – REST

Pre-session #1 Mobility Prep – videos available to members
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

B. Power clean – (7 to 10) x 3 @ 65-80% , go every 90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.

Notes (power clean).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM power clean


2. Strength

A. Back squat – 3 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row, run or bike for 10 minutes

B. Lunge Flow and/or Thoracic Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Shoulder – Front Rack


Session #2 – SPP (Conditioning)

A. Regionals Event #5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. right-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. left-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs

Time cap. 30-minutes (original 17/22-minutes)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes


SESSION NOTES

A little taste of Regionals for your week. Hitting event #5 will give you an appreciation for how hard the Regionals will be this year. The workout really starts when you get to the box step overs. Don’t be surprised when they feel hard, just know that they won’t get worse so you better just keep going……sign up to see more!

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


Session #1 – Skill / Conditioning

1. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


2. Conditioning

A. For time
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Row
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Assault bike

Time cap. 60-minutes (see options in notes)


Cool down

A. Assault bike for 10 minutes at very easy pace

B. Movement flow of your choice from video library


SESSION NOTES – Skill

Today’s skill work is a midline/posterior chain challenge……sign up to see more!


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Midline Flow
C. Hip – Extension


Session #2 – Strength

A. Stiff-legged deadlift – 3 x 8 @ AHAFA (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 4 rounds
B1. Bench press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict chin up – 8 @ AHAFA (2 RIR), rest 2-3m before B1

C. Alternate C1 / C2 for 3 rounds
C1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before C2
C2. Barbell bent over row – 8 @ AHAFA (2 RIR), rest 2m before C1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow

Check out the Active Recovery page and put in the work.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 3 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Core circuit #2 – 3 to 4 rounds of:
Alternating V-ups – 10 reps
V-ups – 8 reps
Straddle v-ups – 6 repos
Russian v-ups – 4 reps
Seal walks – 2x10m

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squat, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool Down

A. Lunge Flow

B. Assault bike for 10 minutes at very easy pace


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Midline Flow
C. Shoulder – Internal Rotation


Session #2 – Strength

A. Bench press – 6 x 4 @ 78-80% (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 8 @ AHAFA (2 RIR), rest 2-3m before B1

C. Alternate C1 / C2 for 3 rounds
C1. DB Lateral raise – 8 Moderate load, rest 1-2m before C1
C2. Seated DB curl – 8 @ AHAFA (2 RIR), rest 2m before C1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose the load within the % range accordingly. Don’t go beyond the % range.)

Notes (DB lat raise).
– Choose a load that is challenging but allows you to perform the movement with good form and controlled tempo


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Thoracic Flow

Pre-session #1 Mobility Prep
A. Midline Flow
B. Wrist Warm up
C. Shoulder – Internal Rotation


Session #1 – Skill – GYMNASTICS

A. Warm-Up
A1. Light jog to get warm – 4 to 6 shuttle runs (10-15m)
A2. Animal walks – 2 x camel, bear, crab & gorilla (10-15m)
A3. Stretch flow – 15 to 20 sec of each stretch/side: alternate hip circles, alternate around the words, windmills, standing straddle pulses, 4-way wrist stretches, supine shoulder extension, supine shoulder extension crawl in/outs, twisting bear, elbow bridge hold, bridge hold, Capsule stretch L&R, Arm out to side stretch L&R, pike stretch


B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps

Notes.
– The goal is to keep moving for an endurance response. Take no longer than 5 to 10 sec between transitioning from one exercise to another.
– On completion of the V-up snaps, rest 1 – 2 minutes – by stretching out your hip flexors before commencing round 2


C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec

Notes.
– Make sure your arms are straight, pushing through your shoulder, hips tilted under (i.e., posterior pelvic hip tilt – PPT).


D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche slides – 6 to 10 reps
D2. Weighted standing planche drill (against wall – use 5 to 15kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches

Notes.
– D1: Make sure you don’t let the hips pike at all (i.e., bend from the waist in an upwards direction). Keep shoulders round, hips tucked under (i.e., the same position as all the planks done prior)
– D2: Make sure you keep you back as flat as you can make it to the wall (walk your feet out a bit from the wall). Make sure you start from the top (straight arms, lower back flat to the wall) and lower for 10 sec to be just below horizontal, then hold a further 10 sec then lower to legs. Repeat for another 2 reps. Use a weight you can handle (5 to 15kg)
– D3: stretch each position in between and do some active mobility too if your wrists get sore


E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined Hollow hold & rock – 30 to 45 sec hold straight into 30 to 45 rocks
E2. Body Levers – 5 to 8 reps
E3. Inverted hang hold – Accumulate 20 to 30 sec
E4. Negative tuck front levers – (3 to 5) x (5 to 8) sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

Notes.
– E2: The aim is to make sure your hips stay open (i.e. the body is as straight as possible) as you descend and ascend. If you struggle to keep your hips open refer to the beginner progression in the following
– E3: Keep arms straight as well as body straight and hollow.
– E4: Keep your arms straight.
– E5: Refer to the stretch flow video above if you are not sure what a bridge should look like. If your thoracic is tight and or you have restricted range of motion (shoulder flexors and thoracic), make sure you elevate your feet onto a box or alternatively just go onto your elbows or keep your arms bent and head just off the floor


F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Notes.
– F1: Based on your strength and ability, you will do this exercise with your legs either 1. Vertical and straight; 2. Horizontal & straight or 3. Tucked

Movement options below session notes.


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140


SESSION NOTES

As always with gymnastic strength, it’s all about the quality of body positioning in every hold and each and every rep. Make sure you check out each video for each particular exercise to gauge an idea on the standards, body positioning and key points to think about throughout the exercise……sign up to see more!


Pre-session #2 Mobility Prep
A. Squat Flow
B. Shoulder – Overhead
C. Shoulder – Front Rack


Session #2 – Conditioning

Breathing warm up (see below)

Main conditioning

A. 2 sets of 3 intervals of 4-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets

A1. 4-minute AMRAP
2 Ring muscle up
4 Handstand push up
8 KB swing @ 32/24kg (70/53lbs)

Recover for 3-minutes before A2

A2. 4-minute EMOM, each minute for reps
(1) – Wall balls @ 9/6kg (20/14lb)
(2) – Burpees to a plate
(3) – Double-unders
(4) – Assault bike (calories)

Recover for 3-minutes before A3

A3. 4-minute AMRAP
6 Power snatch @ 40/30kg (95/65lbs)
12 Air squat
6 Toes to bar

Rest 5 to 8-minutes before your 2nd set

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES – Conditioning

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to last one). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd set as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st set)…..sign up to see more!

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Hip – Extension
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch pull + snatch – 15 x (2+1) @ 65+%, EMOM

Notes.
– Start @ 65%, move up on weight every 2 to 3 sets if moving well on all lifts (otherwise stay with the same weight).


2. Strength

A. Back squat – 5 x 5 @ 78-80% (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds, then finish with a 4th set of prone rows
B1. Strict press – 6 @ AHAFA (2 RIR), rest 1m before B2
B2. Prone DB/KB bench row – 8 @ AHAFA (2 RIR), rest 1-2m

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set. (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy row or assault bike for 5-10 minutes

B. Hip Rotation Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Shoulder – Internal Rotation


Session #2 – Strongman

STRENGTH

A. Double overhand Axle bar deadlift – In 12 minutes, work up to a heavy single (1)

B. Mixed grip Axle bar deadlift – In 8 minutes, work up to a heavy single (1)

Work your way up on both parts A and B moving from sets of 5 and 3 to singles.

CONSISTENCY

C. 18 minute EMOM, rotating minutes

(1) – 3 alternating Stone to shoulder – ascending load, add load each minute if form still good.
(2) – Prowler push – Build to a heavy 10m continuous push, start light weight + add load each minute if form still good.
(3) – REST (add load on Prowler, switch Stones)

CONDITIONING

D. 6 Rounds for time:

6 Deficit Handstand Push-ups @ 25/17cm (10/7”)
6 Power cleans @ BW
6 Bar Muscle Ups


Cool down

A. Easy row or assault bike for 5-10 minutes

B. Hip Rotation Flow


SESSION NOTES

PARTS A and B (STRENGTH)

Technique notes on axle bar deadlift. You will realise that executing the Axle bar deadlift with a double overhand grip is much harder not only because the bar is slightly further away from your legs, but also because the thicker diameter is a great test of grip strength. Other than that execute it like you would perform any deadlift……sign up to see more!

Rest Day

Training and Lifestyle Resources

Move well. We help you move better with Movement Cues, Mobility Videos and Movement Videos.

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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 6-week training block.

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.


Engine

Monday – Weightlifting / Strength / Conditioning
Tuesday – Conditioning
Wednesday – REST
Thursday – Weightlifting / Strength
Friday – Conditioning / Skill
Saturday – Strength / SPP (Conditioning)
Sunday – Active Recovery or REST

Pre-session Mobility Prep – videos available to members
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 4 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Single arm DB row – 8/side @ AHAFA (2 RIR), rest 2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


3. Conditioning

A. “The Midwestern” intervals
Row, Assault bike, run, C2 bike and/or Ski erg of your choice (mix modalities as wanted):
20 x 30 seconds work @ RPE 5→9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)

B. 5 minute Row, Assault bike or ski erg, RPE 1-2 (see notes)


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES – Conditioning

This session uses an “effort prescription” based on RPE (Rate of Perceived Exertion on a scale of 1 to 10) as 1.) as this requires no additional equipment such as HR monitors (we love these but they can be expensive) and will teach you to “feel” your pace (instead of relying on external metrics). You might find the use of RPE challenging at first if you haven’t used it before but it will help you learn so much about yourself as an athlete. Teaching self-awareness is important for us to help you be an independent athlete….sign up to see more!

Pre-session Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Shoulder – Internal Rotation


Conditioning

Breathing warm up (see below)

Main conditioning

A. 2 sets of 3 intervals of 4-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets

A1. 4-minute AMRAP
2 Ring muscle up
4 Handstand push up
8 KB swing @ 32/24kg (70/53lbs)

Recover for 3-minutes before A2

A2. 4-minute EMOM, each minute for reps
(1) – Wall balls @ 9/6kg (20/14lb)
(2) – Burpees to a plate
(3) – Double-unders
(4) – Assault bike (calories)

Recover for 3-minutes before A3

A3. 4-minute AMRAP
6 Power snatch @ 40/30kg (95/65lbs)
12 Air squat
6 Toes to bar

Rest 5 to 8-minutes before your 2nd set

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to the last block). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd set as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st set)….sign up to see more!

Rest Day

Pre-session Mobility Prep
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 5 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 6 @ AHAFA (2 RIR), rest 2-3m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge Flow and/or Thoracic Flow

Pre-session Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


1. Conditioning

A. For time
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Row
25 – 50 – 75 – 100 – 75 – 50 – 25 cal Assault bike

Time cap. 60-minutes (see options in notes)


2. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


Cool down

A. Hip Rotation Flow


SESSION NOTES – Conditioning

Long conditioning piece. Aim for a steady pace on the bike and row. Good breathing and consistent pace will get you far on this one….sign up to see more!

Pre-session Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Hip – Extension


1. Strength

A. Alternate A1 / A2 for 4 rounds
A1. Deadlift – 8 @ 70-75% (2 RIR), rest 2m before A2
A2. Strict press – 6 @ 76-81% (2 RIR), rest 2m before A1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


2. SPP (Conditioning)

A. Regionals Event #4
For time:
2 rounds of:
10 snatch (anyhow) @ 80/57.5kg (175/125lbs)
12 bar facing burpees

Then, 2 rounds of:
10 snatch (anyhow) @ 52.5/35kg (115/75lbs)
12 bar facing burpees

Time cap. 12-minutes (original 9-minutes)


3. Finisher

B. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps


Cool down

A. Thoracic Flow


SESSION NOTES – Conditioning

A little taste of Regionals for your week. Event #4 is a “nice” blast. There is no room to hide, no room to rest (make sure to choose weights that allow you to push, you shouldn’t get stuck with the barbell)…..sign up to see more!

Check out the Active Recovery page and put in the work or take a full rest day.

SPP

Monday – Weightlifting / Strength / Skill
Tuesday – SPP (Conditioning)
Wednesday – REST
Thursday – Weightlifting / Strength / Skill
Friday – Skill / Conditioning
Saturday – Strength / SPP (Conditioning)
Sunday – Active Recovery or REST

Pre-session Mobility Prep – videos available to members
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 4 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Single arm DB row – 8/side @ AHAFA (2 RIR), rest 2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


3. Skill – Gymnastics

A. Butterfly pull up prep drills, repeat for 2 total rounds
A1. Drill #1, developing the rhythm – 5 to 10 reps
A2. Drill #2, arm + hip coordination – 5 to 10 reps
A3. Drill #3, Assisted jumping butterfly – 5 to 10 reps
A4. Drill #4, negative lower down – 3 to 5 reps
A5. Drill #5, small butterfly pull ups – 5 to 10 reps (transition to full butterfly pull up after few reps)

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Flow. Use B1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of B1 (e.g. if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
B1: 20 reps
B2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

Notes.
– If your max Chest to bar pull ups is < 10, do regular kipping pull ups instead.
– Use your phone calculator to determine your reps for part B2 (have your phone ready) by multiplying your max reps by 0.4 (e.g. 19 * 0.4 = 7.6)
– Based on your estimate of your ability, you choose to either round up (e.g., 7.6 to 8) or down (e.g., 7.6 to 7)

Intent. This is your opportunity to map out your current performance on the chest to bar pull ups and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection. How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES – Skill

A Movement micro dose (MMD) to improve your capacity on pull ups. As with all work, being mindful and focused on of how you do the work is your key to progress….sign up to see more!

Pre-session Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Shoulder – Front Rack


SPP (Conditioning)

A. Regionals Event #5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. right-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs
50-ft. left-arm dumbbell overhead lunge @ 32.5/22.5kg (70/50lbs) 2 DBs

Time cap. 30-minutes (original 17/22-minutes)


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

A little taste of Regionals for your week. Hitting event #5 will give you an appreciation for how hard the Regionals will be this year. The workout really starts when you get to the box step overs. Don’t be surprised when they feel hard, just know that they won’t get worse so you better just keep going….sign up to see more!

Rest Day

Pre-session Mobility Prep
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 5 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 6 @ AHAFA (2 RIR), rest 2-3m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


3. Skill – Gymnastics

A. Ring muscle up drills, repeat for 2 – 3 rounds
A1. Kipping ring row – 5 to 8 reps
A2. Single leg kipping transition – 3 to 5 reps
A3. Ring MU timer drill – 1 to 3 reps as singles

B. Ring muscle up
B1. 1 x max unbroken (UB) reps in a 45-second window, Rest 1-minute before B2
B2. 7 sets @ 35% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Flow. Use B1 to map your max reps in a 45-second window, rest 1-minute THEN perform 7 sets @ 35% of B1 (e.g. if you got 8 reps, 35% = 2-3 (2.8) reps, so you would do 7 x 2 or 3 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
B1: 8 reps
B2: 3 reps/15s rest, 3 reps/15s rest, 2 reps/30s rest, 3 reps/30s rest, 2 reps/45s rest, 3 reps/45s rest, 3 reps/DONE.

Notes.
– If your max ring muscle ups < 5, do max reps on each set and rest 60 seconds between sets. If you don’t yet have either muscle up variation, continue to work on the drills from part A here.
– Use your phone calculator to determine your reps for part B2 (have your phone ready) by multiplying your max reps by 0.35 (e.g. 8 * 0.35 = 2.8)
– Based on your estimate of your ability, you choose to either round up (e.g., 2.8 to 3) or down (e.g., 2.8 to 2)

Intent. This is your opportunity to map out your current performance on the muscle ups and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection. How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge Flow and/or Thoracic Flow


SESSION NOTES – Skill

A Movement micro dose (MMD) to improve your capacity on muscle up. As with all work, being mindful and focused on of how you do the work is your key to progress….sign up to see more!

Pre-session Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


1. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


2. Conditioning

Breathing warm up (see below)

Main conditioning

A. 4 intervals of 6-minutes Work : 3-minutes Recovery

A1. 6-minute AMRAP
10 Pull up
15 cal Assault bike
10 DB snatch, alternating @ 22.5/15kg (50/35lbs)

Recover for 3-minutes before A2

A2. 6-minute AMRAP
400m Run
THEN in the remaining time
5 (squat) clean @ 52.5/35kg (115/75lbs)
10 Bar facing burpees
15 GHD sit up

Recover for 3-minutes before A3

A3. Repeat A1, match your score

Recover for 3-minutes before A4

A4. Repeat A2, match your score

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES – Skill

Today’s skill work is a midline/posterior chain challenge….sign up to see more!

Pre-session Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Hip – Extension


1. Strength

A. Alternate A1 / A2 for 4 rounds
A1. Deadlift – 8 @ 70-75% (2 RIR), rest 2m before A2
A2. Strict press – 6 @ 76-81% (2 RIR), rest 2m before A1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


2. SPP (Conditioning)

A. Regionals Event #4
For time:
2 rounds of:
10 snatch (anyhow) @ 80/57.5kg (175/125lbs)
12 bar facing burpees

Then, 2 rounds of:
10 snatch (anyhow) @ 52.5/35kg (115/75lbs)
12 bar facing burpees

Time cap. 12-minutes (original 9-minutes)


3. Finisher

B. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps


Cool down

A. Thoracic Flow


SESSION NOTES – Conditioning

A little taste of Regionals for your week. Event #4 is a “nice” blast. There is no room to hide, no room to rest (make sure to choose weights that allow you to push, you shouldn’t get stuck with the barbell)….sign up to see more!

Check out the Active Recovery page and put in the work or take a full rest day.

Strength

Monday – Weightlifting / Strength
Tuesday – Strength / SPP (Conditioning)
Wednesday – REST
Thursday – Weightlifting / Strength
Friday – Skill / Conditioning
Saturday – Weightlifting / Strength or Strongman
Sunday – Active Recovery or REST

Pre-session Mobility Prep – videos available to members
A. Squat Flow
B. Ankle – Wall
C. Shoulder – Overhead


1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 3 x 9 @ 68-70% (2 RIR), rest 3-5m between sets

B. Stiff-legged deadlift – 3 x 8 @ AHAFA (2 RIR), rest 3-4m between sets

C. Core circuit #1 – 3 to 4 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Assault bike for 10 minutes at very easy pace

B. Movement flow of your choice from video library

Pre-session Mobility Prep
A. Lunge Flow
B. Hip – Extension
C. Shoulder – Overhead


1. Strength

A. Alternate A1 / A2 for 3 rounds
A1. Bench press – 8 @ AHAFA (2 RIR), rest 1m before A2
A2. Strict chin up – 8 @ AHAFA (2 RIR), rest 2-3m before A1

B. Alternate B1 / B2 for 3 rounds
B1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Barbell bent over row – 8 @ AHAFA (2 RIR), rest 2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)


2. SPP (Conditioning)

A. Regionals Event #4
For time:
2 rounds of:
10 snatch (anyhow) @ 80/57.5kg (175/125lbs)
12 bar facing burpees

Then, 2 rounds of:
10 snatch (anyhow) @ 52.5/35kg (115/75lbs)
12 bar facing burpees

Time cap. 12-minutes (original 9-minutes)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge Flow and/or Thoracic Flow


SESSION NOTES

A little taste of Regionals for your week. Event #4 is a “nice” blast. There is no room to hide, no room to rest (make sure to choose weights that allow you to push, you shouldn’t get stuck with the barbell)….sign up to see more!

Rest Day

Pre-session Mobility Prep
A. Squat Flow
B. Hip – Extension
C. Shoulder – Front Rack


1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 3 x 7 @ 73-75% (2 RIR), rest 3-5m between sets

B. Rotate through B1 / B2 / B3 for 3 rounds
B1. Strict dip – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict pull up – 6 @ AHAFA (2 RIR), rest 1m before B3
B3. DB Lateral raise – 8 @ Moderate load, rest 1-2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)

Notes (DB lat raise).
– Choose a load that is challenging but allows you to perform the movement with good form and controlled tempo


Cool down

A. Assault bike for 10 minutes at very easy pace

B. Movement flow of your choice from video library

Pre-session Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Capsule


1. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


2. Conditioning

Breathing warm up (see below)

Main conditioning

A. 4 intervals of 6-minutes Work : 3-minutes Recovery

A1. 6-minute AMRAP
10 Pull up
15 cal Assault bike
10 DB snatch, alternating @ 22.5/15kg (50/35lbs)

Recover for 3-minutes before A2

A2. 6-minute AMRAP
400m Run
THEN in the remaining time
5 (squat) clean @ 52.5/35kg (115/75lbs)
10 Bar facing burpees
15 GHD sit up

Recover for 3-minutes before A3

A3. Repeat A1, match your score

Recover for 3-minutes before A4

A4. Repeat A2, match your score

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES – Skill

Today’s skill work is a midline/posterior chain challenge….sign up to see more!

Pre-session Mobility Prep
A. Squat Flow
B. Hip – Extension
C. Shoulder – Overhead


1. Weightlifting

Warm up
A. Suggested clean warm up
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

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

Main set

A. Power clean from blocks (below the knee) – (7 to 10) x 3 @ 65-80%, go every 90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM power clean


2. Strength or Strongman

Option 1 – Strength

A. Back squat – 5 x 5 @ 78-80% (2 RIR), rest 3-4m between sets

B. Rotate through B1 / B2 / B3 for 3 rounds
B1. Strict press – 6 @ AHAFA (2 RIR), rest 1m before B2
B2. Prone DB/KB bench row – 8 @ AHAFA (2 RIR), rest 1m before B3
B3. Seated DB curl – 8 @ AHAFA (2 RIR), rest 2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Option 2 – Strongman

STRENGTH

A. Double overhand Axle bar deadlift – In 12 minutes, work up to a heavy single (1)

B. Mixed grip Axle bar deadlift – In 8 minutes, work up to a heavy single (1)

Work your way up on both parts A and B moving from sets of 5 and 3 to singles.

CONSISTENCY

C. 18 minute EMOM, rotating minutes

(1) – 3 alternating Stone to shoulder – ascending load, add load each minute if form still good.
(2) – Prowler push – Build to a heavy 10m continuous push, start light weight + add load each minute if form still good.
(3) – REST (add load on Prowler, switch Stones)

CONDITIONING

D. 6 Rounds for time:

6 Deficit Handstand Push-ups @ 25/17cm (10/7”)
6 Power cleans @ BW
6 Bar Muscle Ups


Cool down

A. Easy row or assault bike for 5-10 minutes

B. Hip Rotation Flow


SESSION NOTES – Strongman Option

PARTS A and B (STRENGTH)

Technique notes on axle bar deadlift. You will realise that executing the Axle bar deadlift with a double overhand grip is much harder not only because the bar is slightly further away from your legs, but also because the thicker diameter is a great test of grip strength. Other than that execute it like you would perform any deadlift….sign up to see more!

Check out the Active Recovery page and put in the work or take a full rest day.

Training and Lifestyle Resources

Move well. We help you move better with Movement Cues, Mobility Videos and Movement Videos.

Live well. We help you develop a better lifestyle with our Baseline Wellness resources around breathing, sleep, hydration and nutrition.


The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? Join us on CrossFit btwb. As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more!

READY TO START TRAINING ON THE COMPETITOR 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.

Jami has written an article with some insights into the programming, progressions and optional sessions in this training block. Check it out here.


Weekly Schedule

Session 1 – Weightlifting / Skill

Session 2 – Strength / SPP (Conditioning)

Session 3 – Weightlifting / Strength

Session 4 – Conditioning

Session 5 – Optional Extra Day


Suggested Schedule

Mon – S1, Tue – S2

Wed – REST

Thu – S3, Fri – S4, Sat – S5

Sun: REST or Active Recovery


Training and Lifestyle Resources

Move well. We help you move better with Movement Cues, Mobility Videos and Movement Videos.

Live well. We help you develop a better lifestyle with our Baseline Wellness resources around breathing, sleep, hydration and nutrition.


The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? Join us on CrossFit btwb. As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more!

Pre-session Mobility (videos available for our members)
A. Squat Flow
B. Shoulder – Internal Rotation
C. Shoulder – Front Rack


1. Weightlifting

Warm up
A. Suggested clean and jerk warm up
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 – 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. Clean and jerk – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes.
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Skill

A. For time
5 – 10 – 15 – 20 – 25m Seal walk (using a slider/mat under feet)
25 – 20 – 25 – 10 – 5 GHD hip extension

Notes.
– a seal walk is where you are in a front support/ high plank position on the floor with a slider under your feet and walk yourself along the floor keeping a good shape (Chest in, shoulders round)
– round 1 is a 5m seal Walk then straight into 25 GHD hip extensions. Round 2 is 10m seal walk, straight into 20 GHD hip extension etc.


3. Finisher

A. Core circuit #1 – 2 to 3 rounds of:
V-up – 10 reps
Side plank lifts – 10/side
Side plank twists – 10/side
Hollow rock – 10 reps


Cool down

A. 5 minutes on AB/row or similar, HR < 140


SESSION NOTES – Skill

Today’s skill work is a midline/posterior chain challenge….sign up to see more!

Pre-session Mobility
A. Lunge Flow
B. Hip – Capsule
C. Shoulder – Overhead


1. Strength

A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back squat – 6 @ 68-70% (2 RIR), rest 1m before A2
A2. Strict dip – 6 @ AHAFA (2 RIR), rest 1m before A3
A3. Single arm DB row – 8/side @ AHAFA (2 RIR), rest 2m before A1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


2. SPP (Conditioning)

A. Regionals Event #4
For time:
2 rounds of:
10 snatch (anyhow) @ 80/57.5kg (175/125lbs)
12 bar facing burpees

Then, 2 rounds of:
10 snatch (anyhow) @ 52.5/35kg (115/75lbs)
12 bar facing burpees

Time cap. 12-minutes (original 9-minutes)


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge and/or Thoracic Flow


SESSION NOTES – Conditioning

A little taste of Regionals for your week. Event #4 is a “nice” blast. There is no room to hide, no room to rest (make sure to choose weights that allow you to push, you shouldn’t get stuck with the barbell)….sign up to see more!

Pre-session Mobility Prep
A. Squat Flow
B. Ankle – Wall
C. Hip – Extension


1. Weightlifting

Warm up
A. Suggested snatch warm up
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 – 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. Snatch from blocks (above the knee) – (12 to 15) x 2 @ 65-80%, go every 60-90s

Notes (snatch from blocks).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). No heavier than 80%1RM.


2. Strength

A. Back squat – 6 x 4 @ 78-80% (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds, then finish with a 4th set of strict pull ups
B1. Strict pull up – 6 @ AHAFA (2 RIR), rest 1m before B2
B2. Seated DB press – 8 @ AHAFA (2 RIR), rest 1-2m before B1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (For the back squats, choose the load within the % range accordingly. Don’t go beyond the % range.)


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library

Pre-session Mobility Prep
A. Lunge Flow
B. Shoulder – Overhead
C. Hip – Extension


Conditioning

Breathing warm up (see below)

Main conditioning

A. 4 intervals of 6-minutes Work : 3-minutes Recovery

A1. 6-minute AMRAP
10 Pull up
15 cal Assault bike
10 DB snatch, alternating @ 22.5/15kg (50/35lbs)

Recover for 3-minutes before A2

A2. 6-minute AMRAP
400m Run
THEN in the remaining time
5 (squat) clean @ 52.5/35kg (115/75lbs)
10 Bar facing burpees
15 GHD sit up (parallel)

Recover for 3-minutes before A3

A3. Repeat A1, match your score

Recover for 3-minutes before A4

A4. Repeat A2, match your score

Note (on pacing). Move at a challenging but steady/repeatable pace. Your goal is to get the same rounds and reps on both repeats of AMRAP/EMOM.


Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note. As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library


SESSION NOTES

The sports specific conditioning intervals will be somewhat shorter in this training block (compared to the last block). This means higher intensity and we still want to keep the effort repeatable/sustainable. Success looks like you repeating the same score on the 2nd go of A1/A2 as you had on the 1st (or maybe even a bit better one if paced too conservative on the 1st time)….sign up to see more!

Choose one session, do an active recovery session (available for members) 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 biggest opportunity for improvement (usually your biggest weakness).


Pre-session Mobility.

Perform 2-3 flows or mobility drills of your choice from video library

Session.

Choose an option from one of the S5 tabs

Cool Down.

A. Assault bike or row for 5-10 minutes at very easy pace (HR < 130bpm)

B. Movement flow of your choice from the flow and mobility video library

Warm up
Snatch OR clean and jerk warm up (choose based on your choice for main lift)

A. Suggested snatch warm up
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 – 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

A. Suggested clean and jerk warm up
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 – 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. Snatch OR Clean – (12 to 15) x 1 @ 65+%, go every 60-90s

B. Behind the neck pause jerk – (12 to 15) x 1 @ 70+%1RM Jerk, go every 60-90s

C. Snatch pull – 5 x 3 @ 80-110%1RM Snatch, rest 2-3m between sets

Notes (snatch or clean).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

Notes (BTN pause jerk).
– Start @ 70%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

Notes (snatch pull).
– Start @ 80%, move up on weight if moving well through the whole set (otherwise stay with the same weight).

Session 5 – Option 2: Strength

A. Deadlift – 3 x 8 @ AHAFA (2 RIR), rest 3-4m between sets

B. Alternate B1 / B2 for 3 rounds
B1. Bench press – 8 @ AHAFA (2 RIR), rest 1m before B2
B2. Strict chin up – 8 @ AHAFA (2 RIR), rest 2-3m before B1

C. Alternate C1 / C2 for 3 rounds
C1. Seated DB press – 8 @ AHAFA (2 RIR), rest 1m before C2
C2. Barbell bent over row – 8 @ AHAFA (2 RIR), rest 2m before C1

Notes (RIR).
– 2 RIR = 2 reps in reserve = you should have 2 reps in the tank on each set (choose your weight accordingly)

Session 5 – Option 3: Strongman

STRENGTH

A. Double overhand Axle bar deadlift – In 12 minutes, work up to a heavy single (1)

B. Mixed grip Axle bar deadlift – In 8 minutes, work up to a heavy single (1)

Work your way up on both parts A and B moving from sets of 5 and 3 to singles.

CONSISTENCY

C. 18 minute EMOM, rotating minutes

(1) – 3 alternating Stone to shoulder – ascending load, add load each minute if form still good.
(2) – Prowler push – Build to a heavy 10m continuous push, start light weight + add load each minute if form still good.
(3) – REST (add load on Prowler, switch Stones)

CONDITIONING

D. 6 Rounds for time:

6 Deficit Handstand Push-ups @ 25/17cm (10/7”)
6 Power cleans @ BW
6 Bar Muscle Ups


SESSION NOTES available to our members – sign up to see more!

Session 5 – Option 4: Conditioning (HIT)

A. “The Midwestern” intervals
Row, Assault bike, run, C2 bike and/or Ski erg of your choice (mix modalities as wanted):
20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)

B. 5 minute Row, Assault bike or ski erg, RPE 1-2 (see notes)


SESSION NOTES available to our members – sign up to see more!

Session 5 – Option 5: Conditioning (Run)

Warm up

A. Run or run/walk (45”/15”) warm-up for 5 minutes.
Focus on connecting your breath with your cadence. How many steps do you take breathing in and breathing out? Notice how this rhythm changes from your warm up, to your drills, to your main intervals when you start to breathe harder and a little shallower.

B. 3 minutes of Arm Circles & Leg Swings

C1. 2 x 20m of high knees. Run back
C2. 2 x 20m of butt kicks. Run back
C3. 2 x 20m of skipping. Run back
C4. 2 x 20m of high skipping (big extension!). Run back

D. Run Strides warm-up
1 x 400 to 800m alternate 100m fast, 100m easy. These should get your heart rate elevated and your body feeling ready for the intervals.


Main set

A. Run intervals – 8 sets of
200m Run @ fast, but repeatable pace (RPE 7)
25m Walk
200m Run @ Faster than 1st 200m (RPE 8)

Recover for 2-minutes between sets OR until HR < 120bpm

Pace. Fast but repeatable (see RPE scale in notes)
Example pacing. 0:51/0:46 (200/200m) on Assault runner (faster if on track)
How do I know I got the right pace? If, by trying hard, you can keep repeating your time it is the right one


Cool Down

A. Walk for 5 minutes or until your HR comes back down < 100bpm

B. Lunge and/or Thoracic Flow


SESSION NOTES available to our members – sign up to see more!

Session 5 – Option 6: SPP (Conditioning)

A. For time:
50 cal row
50 box jump overs, 24/18″
50 deadlifts @ 80/55kg (180/120lbs)
50 wall ball @ 9/6kg (20/14lbs)
50 push ups
50 wall ball @ 9/6kg (20/14lbs)
50 deadlifts @ 80/55kg (180/120lbs)
50 box jump overs, 24/18″
50 cal row

Time cap. 30-minutes


Cool down

A. Easy Assault bike or row for 5 – 10 minutes

B. Lunge and/or Thoracic Flow


SESSION NOTES available to our members – sign up to see more!

Session 5 – Option 7: Skill – Gymnastics

A. Warm-Up
A1. Light jog to get warm – 4 to 6 shuttle runs (10-15m)
A2. Animal walks – 2 x camel, bear, crab & gorilla (10-15m)
A3. Stretch flow – 15 to 20 sec of each stretch/side: alternate hip circles, alternate around the words, windmills, standing straddle pulses, 4-way wrist stretches, supine shoulder extension, supine shoulder extension crawl in/outs, twisting bear, elbow bridge hold, bridge hold, Capsule stretch L&R, Arm out to side stretch L&R, pike stretch


B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps


C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec


D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche slides – 6 to 10 reps
D2. Weighted standing planche drill (against wall – use 5 to 15kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches


E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined Hollow hold & rock – 30 to 45 sec hold straight into 30 to 45 rocks
E2. Body Levers – 5 to 8 reps
E3. Inverted hang hold – Accumulate 20 to 30 sec
E4. Negative tuck front levers – (3 to 5) x (5 to 8) sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold


F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side (VIDEO)
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Movement options below session notes.


SESSION NOTES available to our members – sign up to see more!

READY TO START TRAINING ON THE FOUNDATION PLAN?