BECOME THE ATHLETE YOU WANT TO BE

At Home

For athletes who train with minimal equipment

Flexible training sessions and commitment

3 to 5 days a week

Optional recovery days


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Foundation

You are getting started in competitive fitness.

60-minute training sessions

4 + 1 days a week

6-hour weekly commitment


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Competitor

For athletes competing in competitive fitness

90-minute training sessions

5 + 1 days a week

10-hour weekly commitment


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Advanced Competitor

You strive to compete at the highest levels

2 x 90-minute sessions

5 + 1 days a week

20-hour weekly commitment


View Advanced Competitor example week

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AT HOME

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

WEEKLY SCHEDULE

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

Each day consists of four parts:

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

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

FLOW

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


SKILL

A) Pistols – Practice these different variations (VIDEO)

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


CONDITIONING

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

8 Burpees
DB hang to overheads in the remaining time*

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

Rest 15-seconds before A2

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

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

Rest 15-seconds before A3

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

Rest 15-seconds before A1

Rest 3-minutes between sets

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

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

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


MUSCLE ENDURANCE / FINISHER

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

(No rest b/t each exercise)

Rest 30 to 60-seconds between each round


SESSION NOTES FOR CONDITIONING

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

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

FLOW

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


SKILL

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


STRENGTH CIRCUIT

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

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

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

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


MUSCLE ENDURANCE / FINISHER

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

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


SESSION NOTES FOR STRENGTH

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

FLOW

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


SKILL

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


CONDITIONING

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

Rest 3-minutes between rounds

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


MUSCLE ENDURANCE / FINISHER

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

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


SESSION NOTES FOR CONDITIONING

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

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

RECOVERY FLOW

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

OR

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

FLOW

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


SKILL

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

(No rest b/t exercises)

Rest 60-seconds between each round


CONDITIONING

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

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

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

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


MUSCLE ENDURANCE / FINISHER

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

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


SESSION NOTES FOR CONDITIONING

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

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

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

FLOW

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

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

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

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


SKILL

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


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

CONDITIONING (OPTION #1)

Warm-up drills

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

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

Rest 1-minute between rounds

RUN OPTION #1 – INTERVALS

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

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

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

RUN OPTION #2 – LONG RUN

A) 45 to 60-minute Run @ easy pace

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

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


GYMNASTICS (OPTION #2)

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

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

(Rest as needed b/t exercises)

Rest 60 to 90-seconds between rounds

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

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Note. Use a towel on the floor for sliding

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

(aim for minimal rest b/t exercises)

Rest 1-minute b/t rounds

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


MUSCLE ENDURANCE / FINISHER

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


SESSION NOTES

Today’s running options are:

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

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

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

RECOVERY FLOW

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

OR

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

READY TO START TRAINING ON THE AT HOME PLAN?

FOUNDATION

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

WEEKLY SCHEDULE

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


OPTIONAL EXTRA SESSION

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

OVERVIEW

The Foundations stream allows you to bias your training in the direction of your choice with Saturday’s optional sessions. You could (for example) focus on building your engine, getting stronger or doing more competition style workouts. For best results, it’s good to choose one “category” of optional sessions and stick with it for a full 3/4-weeks.

Weightlifting bias – Follow optional WL sessions
Strength bias – Follow optional STR sessions
Conditioning bias – You can mix different optional conditioning sessions from week to week OR focus on a single session style
Competition/Sport bias – Follow optional competition workout sessions

If you have the time and are able to recover, you could even do two separate sessions on Saturdays (aim for 3+ hours of rest between sessions in this case).

The training week will look like this:
– 4 main training sessions (60 to 75-minutes) + an optional session, an active recovery day and a full rest day (on Sundays)
– Two (2) main conditioning sessions (an Interval session and a weekly competition workout)
– Skill work mixed in different days depending on the week
– Weightlifting and strength work spread across three (3) training sessions.
– Optional session

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The conditioning focus is on longer intervals in this block.


KEY FOCUS POINTS

Training

With 60 to 75-minutes to train each day on Foundations, you’ll want to practice how to make the most out of every session. Developing efficient, repeatable routines at (and outside) the gym will help you establish good training habits that will carry you for a long time to come.

Make sure you review the session before you head to the gym (so you bring all the right gear with you). Follow the warm-ups on the programming or make up your own. Take at least 10-minutes to prep your body for the training. Do your best to be present in every part of training by approaching each session with the specific intent of becoming better in at least one movement/effort. (e.g. “Today I will focus on keeping the bar close on the snatch” or “Today I will push myself to keep the pace when the intervals get hard”).

Do a short cool-down at end of each session, and take a note of your results, what went well and what will you improve on next time (and how will you specifically do this?).

For strength and skill sessions, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid technical foundation for future training.

Fuelling

Focus on establishing good daily habits that are sustainable for you. Make sure you’re getting in 3 good real food meals each day, then build any snacks and pre/peri/post-training nutrition choices around them.

To train hard, recover and make progress, you need to make sure you’re eating enough. A good sign that you could eat more to fuel your training is that you often feel hungry. If you’re not sure where to start, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.3 to 1.8 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.

WEIGHTLIFTING + STRENGTH + SKILL

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Snatch – 7 to 10 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

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

Notes (A).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use (this site to convert your 3RM Front squat from baseline week to an estimated 1RM)


#3 – SKILL

A) “Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds of:

2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds

Movement options.
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


Cool Down

A) Hip Rotation Flow (VIDEO)

STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

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


#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift
– 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance


#2 – CONDITIONING (Intervals)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)


Main set

A) 4 Intervals, Go every 6-minutes, alternating A1 / A2
A1. Interval #1

400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Adaptation. Improve your high-end aerobic capacity.

Debrief.
– How was your pacing from interval to interval? Did you push just right or perhaps went a bit too easy/hard?
– How was your pace on each machine? Were you able to stay consistent?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Ski-erg/Row
→ Switch to another machine that you have available

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 7 to 10 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1. Bench press
– 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before B2
B2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before B1

C) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

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

Notes (A).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (B1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)

Notes (B2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).


Cool Down

A) Hip Rotation Flow (VIDEO)

COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)


Warm-up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders. If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

#1 – OPTIONAL, COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Warm up

5-minute row @ increasing pace
+
Movement flow (VIDEO)
* 3 to 5 times through
+
3 – 2 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec) (VIDEO)
Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap) (VIDEO)
Scapular pull-ups (hold at top for 2-sec) (VIDEO)
+
2 rounds
3 Skin the cats
5/side Single arm DB overhead squat
10 Hollow rocks (VIDEO)
12 Tension swings (VIDEO)
+
2 rounds @ increasing pace
9 GHD sit ups
6 Overhead squats
3 Bar muscle ups

60-second easy row after each round


Main set

A) 3 Rounds for time
40/30 (cal) Row
30 GHD sit ups
20 Overhead squats @ 60/42.5kg (135/95lbs)
10 Bar muscle ups

Target time. < 20-minutes


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pacing. 1) Hard pace on the row, 2) Break movements appropriately to allow you to move consistently for the entire workout without getting stuck or needing long rests.

Strategy. Begin each round with a hard, but repeatable row pace where you can get right to work on your GHD sit ups each time.

Attack each of the other movements based on your proficiency and ability to keep your breaks short. This can be big, even potentially unbroken sets on any of the movements so long as you can maintain short rest and transition times. Have a game plan and stick to it, making sure to manage your rest as you get deeper into the workout.

While you’ll likely get some drop-off in pace on the 2nd and 3rd round, do your best to start at a pace where you can stay consistent throughout the workout.

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

Debrief.
– How was your row pace? Could you repeat it each round and still get straight to work?
– Were big/unbroken sets a viable option based on your abilities? Could you keep breaks short each time?
– Was 1 or more of the movements a limiting factor in being able to keep the pace you wanted?
– How would you change your approach to this workout in order to improve your result if you needed to repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Bike-erg or Assault bike 40.30 calories (if can’t row)
GHD sit ups → Reduce reps (20 to 25 reps) → GHD sit up to parallel → Ab-mat sit up
Overhead squat → 60/42.5kg (135/95lbs) to 42.5/30kg (95/65lbs)
Bar muscle up → Reduce reps (6 to 8 reps) → Chest to bar or regular pull ups (10 to 20 reps) → Jumping bar muscle-ups with hip snap (VIDEO)

#2 – OPTIONAL, CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

#3 – OPTIONAL, CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

10-minute Bike erg @ increasing pace
+
KB Warm up flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
2 rounds
5 Pike thoracic extensions (VIDEO)
10 Tall kneeling halos (VIDEO)
15 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.


Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ see options

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want

Weight options. A challenging weight you can keep moving with (HPC+J and thruster needs to be UB, snatches can be quick singles) → 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs)


Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace


SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Find a hard, but sustainable pace for the Bike-erg that you are confident you can maintain under fatigue. The barbell work should be challenging, but not to the point where form and technique break down. Aim to do all movements as unbroken sets, but can switch to fast singles on the snatch if you need to.

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

Adaptation. Improve your aerobic conditioning by increasing your work capacity at a threshold pace. Improve your ability to go from sustained effort pace into lifting moderately heavy weights.

Instructions. Set the bike close to your barbell so you can keep the transitions short.

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

Movement options.
Bike-erg
→ You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

#4 – OPTIONAL, CONDITIONING (AERO)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

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


Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

If you are wearing a HR monitor, you’re looking to stay within your Z2 (in 5 zone system).

Adaptation. Improve your aerobic base conditioning

Feel. This should feel like a repeatable/sustainable effort that you could have kept for at least another 30 to 40-minutes if needed.

Debrief.
– How was your pace? Could you have kept it at least for another 30 to 40-minutes?
– How did running/rowing negative splits feel? Were you able to pace it right?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Bike erg
→ These are ideal modalities to choose but you could also row or assault bike as needed.

#5 – OPTIONAL, WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:
Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%,
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 60 to 90-seconds between sets
Rest 2-minutes between waves

B) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

C) Snatch OR Clean pull – 3 to 4 x 3 @ 85-105%1RM snatch OR clean, go every 3-minutes

Notes (A).
– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Notes (B).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)

Notes (C).
– Choose whichever lift needs more work
– Use a challenging weight that allows you to maintain proper form
– Focus on keeping an upright trunk during the snatch pull (don’t let the butt raise faster than shoulders), keep the bar close and extend UP (not forward) at the top to keep the bar close to your body.
– You can use lifting straps to help you better focus on the movement (rather than grip)


#2 – STRENGTH

A) Bodybuilding circuits (optional)
Keep the rests between movements short within a round in each circuit, then take a few minutes rest between rounds. You can choose to do ALL or SOME of the circuits depending on time and energy available.

A1. Arms – 2 to 3 Rounds of
8 – 12 Incline DB Curl
8 – 12 Spider Curl
8 – 12 DB Tricep rollbacks

A2. Shoulders – 2 to 3 Rounds of
12 – 20 Lu raises (VIDEO)
12 – 20 Rear delt raises (VIDEO)

A3. Forearms – 2 Rounds of
15 Barbell Wrist Curls (VIDEO)
15 Barbell reverse Wrist Curls (VIDEO)

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

Notes (A).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work.
– Use challenging weights that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

#6 – OPTIONAL, STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – Front Rack (VIDEO)


A) Alternate A1 / A2
A1. Seated strict press
– 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before A2
A2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before A1

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

D) Bodybuilding circuits
Keep the rests between movements short within a round in each circuit, then take a few minutes rest between rounds.

D1. Arms – 2 to 3 Rounds of
8 – 12 Incline DB Curl (VIDEO)
8 – 12 Spider Curl (VIDEO)
8 – 12 DB Tricep rollbacks (VIDEO)

D2. Shoulders – 2 to 3 Rounds of
12 – 20 Lu raises (VIDEO)
12 – 20 Rear delt raises

D3. Forearms – 2 Rounds of
15 Barbell Wrist Curls (VIDEO)
15 Barbell reverse Wrist Curls (VIDEO)

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

Notes (A1).
– Do your first set @ or around 74%1RM strict press, then build up if you can while sticking to the RIR guidance
– Ratio of seated strict press to press is somewhat individual, the important thing when choosing the weight for working sets is that they are challenging but doable.

Notes (A2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).

Notes (D).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work.
– Use challenging weights that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

READY TO START TRAINING ON THE FOUNDATION PLAN?

COMPETITOR

As long as you have an active subscription, you get access to the weekly blog posts for all 3 streams. Choose 1 stream to follow for each training block.

Engine

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is building you a bigger, more efficient engine. The main focus for the next 7-weeks is on building capacity for longer workouts as a foundation for the coming training.

This means generally longer conditioning pieces (without forgetting shorter nasty intervals either). With the summer coming, we will also be doing more running in this block (especially on the 2nd 4-weeks).

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 5 + 1 (optional) training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Four (4) main conditioning sessions (long “EMOM style” pieces, longer intervals, shorter high-intensity intervals, and a weekly competition workout)
– Additional base building conditioning session on Saturday mornings (optional)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across five (5) training sessions.


KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now).

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

As your goal is to build your engine, you need to be able to hit the sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrate to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re looking to build a bigger engine for the upcoming season then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Alternate A1/ A2
A1. Box squat
(VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 1-minute before A2
A2. Strict chin up – 3 to 4 x AMAP, rest 2 to 3-minutes before A1

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

Notes (A1).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (A2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get


#3 – CONDITIONING (Intervals)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)


Main set

A) 4 Intervals, Go every 6-minutes, alternating A1 / A2
A1. Interval #1

400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Adaptation. Improve your high-end aerobic capacity.

Debrief.
– How was your pacing from interval to interval? Did you push just right or perhaps went a bit too easy/hard?
– How was your pace on each machine? Were you able to stay consistent?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Ski-erg/Row
→ Switch to another machine that you have available

STRENGTH + CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

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


#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift
– 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance


#2 – CONDITIONING (LONG)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Alternate A1/ A2
A1. Front squat
– Rest 1-minute before A2
8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)
A2. Strict dip – 12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use (this site to convert your 3RM Front squat from baseline week to an estimated 1RM)

Notes (A2).
– Build up in weight as the reps decrease while sticking to the RIR guidance


#3 – CONDITIONING (Intervals)

Warm-up

10-minute Bike erg @ increasing pace
+
2 rounds
4 Pike thoracic extensions (VIDEO)
8 Tall kneeling halos (VIDEO)
12 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.


Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want


Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace


SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Find a hard, but sustainable pace for the Bike-erg that you are confident you can maintain under fatigue. The barbell work should be challenging, but not to the point where form and technique break down. Aim to do all movements as unbroken sets, but can switch to fast singles on the snatch if you need to.

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

Adaptation. Improve your aerobic conditioning by increasing your work capacity at a threshold pace. Improve your ability to go from sustained effort pace into lifting moderately heavy weights.

Instructions. Set the bike close to your barbell so you can keep the transitions short.

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

Movement options.
Bike-erg
→ You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

SKILL + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Wrist and Finger Warm-up (VIDEO)


#1 – SKILL

A) Movement prep + Shoulder resiliency
2 Rounds

10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating


B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press – 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

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

Notes (A1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)

Notes (A2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (B).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES – SKILL

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

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

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

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

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

SESSION #1 – AERO (OPTIONAL EXTRA SESSION)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

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


Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

If you are wearing a HR monitor, you’re looking to stay within your Z2 (in 5 zone system).

Adaptation. Improve your aerobic base conditioning

Feel. This should feel like a repeatable/sustainable effort that you could have kept for at least another 30 to 40-minutes if needed.

Debrief.
– How was your pace? Could you have kept it at least for another 30 to 40-minutes?
– How did running/rowing negative splits feel? Were you able to pace it right?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Bike erg
→ These are ideal modalities to choose but you could also row or assault bike as needed.



SESSION #2 – WEIGHTLIFTING + COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – COMPETITION WORKOUT

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


#3 – PREHAB/ACCESSORY

A) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

Notes (A).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders. If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

SPP

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is to improve your capacity in competition workouts and prepare you for upcoming events. The main focus for the next 7-weeks is on building capacity for longer workouts as well as developing foundational skills.

Two (2) weekly competition workout sessions will give you exposure to a wide range of event style workouts.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 5 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Four (4) main conditioning sessions (long “EMOM style” pieces, longer intervals, and two (2) weekly competition workouts)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across five (5) training sessions.


KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now). Exposure to competition workouts will help you develop your tactical skills (making and executing plans) as well as improve your movement skills in a high-intensity context.

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

You need to be able to hit the training sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrates to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re getting ready for a competition in the next 7-weeks, SPP is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often.

WEIGHTLIFTING + COMPETITION WORKOUT + STRENGTH

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – COMPETITION WORKOUT

Warm up

5-minute row @ increasing pace
+
3 – 2 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec) (VIDEO)
Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap) (VIDEO)
Scapular pull-ups (hold at top for 2-sec) (VIDEO)
+
3 Skin the cats
5/side Single arm DB overhead squat
10 Hollow rocks (VIDEO)
12 Tension swings (VIDEO)
+
Once through
9 GHD sit ups
6 Overhead squats
3 Bar muscle ups

60-second easy row after each round


Main set

A) 3 Rounds for time
40/30 (cal) Row
30 GHD sit ups
20 Overhead squats @ 60/42.5kg (135/95lbs)
10 Bar muscle ups

Target time. < 20-minutes


#3 – STRENGTH

A) Alternate A1/ A2
A1. Box squat
(VIDEO) – 3 x 6-8 @ RPE 8 (2 RIR on each set), rest 1-minute before A2
A2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before A1

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

Notes (A1).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (A2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get


SESSION NOTES

Pacing. 1) Hard pace on the row, 2) Break movements appropriately to allow you to move consistently for the entire workout without getting stuck or needing long rests.

Strategy. Begin each round with a hard, but repeatable row pace where you can get right to work on your GHD sit ups each time.

Attack each of the other movements based on your proficiency and ability to keep your breaks short. This can be big, even potentially unbroken sets on any of the movements so long as you can maintain short rest and transition times. Have a game plan and stick to it, making sure to manage your rest as you get deeper into the workout.

While you’ll likely get some drop-off in pace on the 2nd and 3rd round, do your best to start at a pace where you can stay consistent throughout the workout.

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

Debrief.
– How was your row pace? Could you repeat it each round and still get straight to work?
– Were big/unbroken sets a viable option based on your abilities? Could you keep breaks short each time?
– Was 1 or more of the movements a limiting factor in being able to keep the pace you wanted?
– How would you change your approach to this workout in order to improve your result if you needed to repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Bike-erg or Assault bike 40.30 calories (if can’t row)
GHD sit ups → Reduce reps (20 to 25 reps) → GHD sit up to parallel → Ab-mat sit up
Overhead squat → 60/42.5kg (135/95lbs) to 42.5/30kg (95/65lbs)
Bar muscle up → Reduce reps (6 to 8 reps) → Chest to bar or regular pull ups (10 to 20 reps) → Jumping bar muscle-ups with hip snap (VIDEO)

STRENGTH + CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

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


#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift
– 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. KB strict press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance


#2 – CONDITIONING (LONG)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

WEIGHTLIFTING + STRENGTH + CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Alternate A1/ A2
A1. Front squat
– Rest 1-minute before A2
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)
A2. Strict dip – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use (this site to convert your 3RM Front squat from baseline week to an estimated 1RM)

Notes (A2).
– Build up in weight as the reps decrease while sticking to the RIR guidance


#3 – CONDITIONING (Intervals)

Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)


Main set

A) 4 Intervals, Go every 6-minutes, alternating A1 / A2
A1. Interval #1

400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Adaptation. Improve your high-end aerobic capacity.

Debrief.
– How was your pacing from interval to interval? Did you push just right or perhaps went a bit too easy/hard?
– How was your pace on each machine? Were you able to stay consistent?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Ski-erg/Row
→ Switch to another machine that you have available

SKILL + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Wrist and Finger Warm-up (VIDEO)


#1 – SKILL

A) Movement prep + Shoulder resiliency
2 Rounds

10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating


B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press – 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

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

Notes (A1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)

Notes (A2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (B).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES – SKILL

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

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

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

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

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

WEIGHTLIFTING + COMPETITION WORKOUT + PREHAB

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – COMPETITION WORKOUT

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


#3 – PREHAB/ACCESSORY

A) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

Notes (A).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders.If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

Strength

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is to help you build a solid foundation of strength. The main focus for the next 7-weeks is to build muscle mass (hypertrophy) to support strength gains in the upcoming blocks.

This means generally higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrust). We will also do different circuits throughout the week, some with hypertrophy and some with prehab/injury prevention focus.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 5 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Weightlifting and strength work spread across all training sessions.
– Two (2) conditioning sessions (1 longer “EMOM style one, and a weekly competition workout)
– Little bit of skill (but not as a priority) mixed in.


WHAT WILL THE TRAINING LOOK LIKE?

Monday
Pressing snatch balance to improve snatch receiving position. Paused snatched combined with hang and segment snatch to work positions. Front squat progression of 8s/6s/4s, Seated strict press, KB Gorilla rows.

Tuesday
You’ll start these sessions with a heavy double (H2) on the deadlift in WK1, then deficit deadlifts to build your strength off the floor for the next 3-weeks. Skill work with the strength part. The weekly dose of Interval conditioning to wrap up the session.

Wednesday
Active recovery / Rest day

Thursday
You’ll start with a secondary snatch exercise for the week (Hang snatch + OHS or snatch balance), focused on positions and transition under the bar. % based Clean and jerk then heavier (build up on) squats for the week. Skill work.

Friday
Upper body strength day that starts with skill work first. Seated strict press, combined with strict pull ups or legless rope climbs, horizontal pressing (DB bench/strict dip) and horizontal rowing variations. Assistance work circuit.

Saturday
Weekly Clean and jerk complex (starting with the Bella Complex from Rogue Invitational) and Competition workout of the week. The main high-intensity session of the week, play time, push yourself. Our philosophy is that these competition workouts should be done at your best effort, like you would in a competition.

Sunday
Rest day


KEY FOCUS POINTS

Training

The most important principles for strength training are specificity (you must do what you want to get better at), and progressive overload (training has to be hard enough (in frequency, volume, intensity) to create a need for adaptation. This also means training has to get harder over time.

The main driver for adaptation (hypertrophy) in this training block will be higher rep sets and movement variety. We are doing bigger sets with steady progression towards slightly higher intensity (weights) on most lifts. Your main job is to put in quality work from one session to the next ( = avoid pushing so hard in a single session that you won’t be able to complete another one). That being said, we want the sets to be challenging enough (follow the RIR guidance) to be considered working sets.

Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating high quality (do the lifts with good form) repetitions to lay a solid technical foundation for future training.

Fuelling

As your goal is to get stronger and put on some muscle mass, it’s a good idea to be in a slight caloric surplus in this training block. You’ll want to show up well fuelled for the lifting sessions as even modest glycogen (stored sugar) depletion can lead to reduced session quality (which we don’t want).

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW (bodyweight)
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”) + 100 to 200 cals (for surplus)

Remember that if you don’t eat enough, you won’t recover and get the results you want. If you need guidance, reach out to us.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re looking to get significantly stronger over this season (improve your squats, deadlift, upper body strength and weightlifting numbers) then this is the best choice for you. You will do enough conditioning and skill work to be ready for smaller competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

WEIGHTLIFTING + STRENGTH + SKILL

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press
– 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. KB Gorilla row – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before B1

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

Notes (A).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use (this site to convert your 3RM Front squat from baseline week to an estimated 1RM)

Notes (B1).
– Do your first set @ or around 74%1RM strict press, then build up if you can while sticking to the RIR guidance
– Ratio of seated strict press to press is somewhat individual, the important thing when choosing the weight for working sets is that they are challenging but doable.

Notes (B2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).


#3 – SKILL

A) “Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds of:

2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds

Movement options.
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

STRENGTH + CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


#1 – STRENGTH

A) Alternate A1/ A2
A1. Stiff-legged deadlift
– 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before A2
A2. Strict dip – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

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

Notes (A1).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

Notes (A2).
– Build up in weight as the reps decrease while sticking to the RIR guidance


#2 – CONDITIONING (LONG)

Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Box squat – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

D) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

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

Notes (A).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (B).
– You might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 14 reps, count that as your first working set
– Build up in weight as the reps decrease while still sticking to the RIR guidance

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Hip Rotation Flow (VIDEO)

STRENGTH

PRE-SESSION MOBILITY PREP

A. Thoracic Flow (VIDEO)
B. Chest – Sliding Surfaces (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Alternate A1 / A2
A1. Floor press
(VIDEO) – 4 x 8 – 10 @ RPE 7+ (2-3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1-minute before A2
A2. Strict chin up – 3 to 4 x AMAP – 1, rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. KB strict press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before B1

C) Bodybuilding circuits
Keep the rests between movements short within a round in each circuit, then take a few minutes rest between rounds.

C1. Arms – 2 to 3 Rounds of
8 – 12 Incline DB Curl (VIDEO)
8 – 12 Spider Curl (VIDEO)
8 – 12 DB Tricep rollbacks (VIDEO)

C2. Shoulders – 2 to 3 Rounds of
12 – 20 Lu raises (VIDEO)
12 – 20 Rear delt raises (VIDEO)

C3. Forearms – 2 Rounds of
15 Barbell Wrist Curls (VIDEO)
15 Barbell reverse Wrist Curls (VIDEO)

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

Notes (A1).
– We are using an RPE guidance for the floor press as it’s a less common variation of the bench press
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 12 reps, count that as your first working set (this may be somewhere around 70% of your 1RM bench press).
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)
– Execution notes:
1) Set the rack height as you would for bench press (except going from the floor),
2) Set yourself under the bar so your eyes are slightly in front of the bar, lift your hips up and get your shoulders/upper traps on the floor while pulling your shoulder blades “back and down” to setup for stable shoulder blades,
3) Grip the bar with same grip as you would for your bench press, keep the feet on the floor (knees bent) to create a stable platform together with the shoulders.
4) Unrack the bar (keep the shoulder blades back and down) and reach your chest towards the bar
5) Lower the bar down until elbows touch the ground, pause for a second and drive up.

Notes (A2).
– AMAP-1 = As many reps as possible with 1 rep in the tank. Challenge yourself and see how many reps you can get but leave just a little to be able to recover for the next round.

Notes (B).
– Use challenging weights you can move well with on each movement.

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work.
– Use challenging weights that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

WEIGHTLIFTING + COMPETITION WORKOUT + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – COMPETITION WORKOUT

Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


#3 – STRENGTH

A) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

Notes (A).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders.If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

WHICH STREAM SHOULD I FOLLOW?

Engine – If you’re looking to improve your work capacity/recovery ability and build a bigger engine this season (improve your monostructural and sport-specific conditioning) then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead (for more competition style workout practice).

Strength – If you’re looking to build some muscle and get significantly stronger this season (improve your squats, deadlift, upper body strength and weightlifting numbers) then this is the best choice for you. You will do enough conditioning to be ready for smaller competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

SPP (Sport-Specific Physical Preparation) – If you’re getting ready for a competition in the next 7-weeks, SPP plan is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often. Note that training on Engine and SPP streams is very similar with the main difference being the types of conditioning sessions.

READY TO START TRAINING ON THE COMPETITOR PLAN?

ADVANCED COMPETITOR

As long as you have an active subscription, you get access to the weekly blog posts for all 3 streams. Choose 1 stream to follow for each training block.

Advanced Engine

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is building you a bigger, more efficient engine. The main focus for the next 7-weeks is on building capacity for longer workouts as a foundation for the coming training.

This means generally longer conditioning pieces (without forgetting shorter nasty intervals either). With the summer coming, we will also be doing more running in this block (especially on the 2nd 4-weeks).

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrusts). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 10 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Five (5) main conditioning sessions (long “EMOM style” pieces, longer intervals, shorter high-intensity intervals, longer base aerobic pieces and a weekly competition workout)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across four (4) training sessions.


KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now).

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

As your goal is to build your engine, you need to be able to hit the sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrate to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.7 to 2 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re looking to build a bigger engine for the upcoming season then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press
– 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before B1

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

Notes (A).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use this site to convert your 3RM Front squat from baseline week to an estimated 1RM

Notes (B1).
– Do your first set @ or around 74%1RM strict press, then build up if you can while sticking to the RIR guidance
– Ratio of seated strict press to press is somewhat individual, the important thing when choosing the weight for working sets is that they are challenging but doable.

Notes (B2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get


Cool Down

A) Hip Rotation Flow (VIDEO)



SESSION #2 – CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

SESSION #1 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)


Main set

A) 4 to 6 Intervals, Go every 6-minutes*, alternating A1 / A2
A1. Interval #1

400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

* If you don’t get at least 2-minutes rest between intervals change to “go every 7-minutes”
# of intervals. Only do the final 2 intervals if you’re feeling confident you can repeat your previous effort


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Adaptation. Improve your high-end aerobic capacity.

Debrief.
– How was your pacing from interval to interval? Did you push just right or perhaps went a bit too easy/hard?
– How was your pace on each machine? Were you able to stay consistent?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Ski-erg/Row
→ Switch to another machine that you have available



SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 3-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) Alternate C1 /C2
C1. DB bench press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

D) 3 Rounds
6 – 8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

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

Notes (A).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

Notes (B).
– You might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 14 reps, count that as your first working set
– Build up in weight as the reps decrease while still sticking to the RIR guidance

Notes (C1).
– Use challenging weights you can move well with

Notes (C2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

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

Notes (A).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (B).
– Do each set with a challenging weight you can move well with
– Much like the box squat, you might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 10 reps/side, count that as your first working set
– Do all the reps on one side THEN the other side (without racking the bar in-between)

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)



SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

10-minute Bike erg @ increasing pace
+
KB Warm up flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
2 rounds
5 Pike thoracic extensions (VIDEO)
10 Tall kneeling halos (VIDEO)
15 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.


Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want


Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace


SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Find a hard, but sustainable pace for the Bike-erg that you are confident you can maintain under fatigue. The barbell work should be challenging, but not to the point where form and technique break down. Aim to do all movements as unbroken sets, but can switch to fast singles on the snatch if you need to.

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

Adaptation. Improve your aerobic conditioning by increasing your work capacity at a threshold pace. Improve your ability to go from sustained effort pace into lifting moderately heavy weights.

Instructions. Set the bike close to your barbell so you can keep the transitions short.

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

Movement options.
Bike-erg
→ You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

SESSION #1 – CONDITIONING (AERO)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

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


Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

If you are wearing a HR monitor, you’re looking to stay within your Z2 (in 5 zone system).

Adaptation. Improve your aerobic base conditioning

Feel. This should feel like a repeatable/sustainable effort that you could have kept for at least another 30 to 40-minutes if needed.

Debrief.
– How was your pace? Could you have kept it at least for another 30 to 40-minutes?
– How did running/rowing negative splits feel? Were you able to pace it right?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Bike erg
→ These are ideal modalities to choose but you could also row or assault bike as needed.



SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep + Shoulder resiliency
Movement Flow
(Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog) (VIDEO)
* 3 – 5 rounds, practice each piece in isolation first, then link together.
+
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating


B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 to 5 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

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

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

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

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

SESSION #1 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)


Warm up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders.If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)



SESSION #2 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – STRENGTH

A) Alternate A1 / A2
A1. Floor press
(VIDEO) – 4 x 8 – 10 @ RPE 7+ (2-3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1-minute before A2
A2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. KB strict press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Arm over arm sled pull – 3 x 15-20m, rest 2 to 3-minutes before B1

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

Notes (A1).
– We are using an RPE guidance for the floor press as it’s a less common variation of the bench press
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 12 reps, count that as your first working set (this may be somewhere around 70% of your 1RM bench press).
– You can use this site to convert your 5RM bench from baseline week to an estimated 1RM
– Execution notes:
1) Set the rack height as you would for bench press (except going from the floor),
2) Set yourself under the bar so your eyes are slightly in front of the bar, lift your hips up and get your shoulders/upper traps on the floor while pulling your shoulder blades “back and down” to setup for stable shoulder blades,
3) Grip the bar with same grip as you would for your bench press, keep the feet on the floor (knees bent) to create a stable platform together with the shoulders.
4) Unrack the bar (keep the shoulder blades back and down) and reach your chest towards the bar
5) Lower the bar down until elbows touch the ground, pause for a second and drive up.

Notes (B2).
– Pick a weight that is challenging each time, but that you can pull for 15-20m without needing a break
– Find a strong set up position, should be similar to a hang position or the bottom of a KB swing, and focus on pulling with the lats, elbow in, hand towards the belly button. The pulling mechanics should be similar to how you would perform a rope climb


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

REST DAY

Advanced SPP

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is to improve your capacity in competition workouts and prepare you for upcoming events. The main focus for the next 7-weeks is on building capacity for longer workouts as well as developing foundational skills.

Two (2) weekly competition workout sessions will give you exposure to a wide range of event style workouts.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Strength work will use higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrusts etc.). We will also do some circuits each week, mainly with prehab/injury prevention focus.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 9 + 1 training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Five (5) main conditioning sessions (long “EMOM style” pieces, longer intervals, longer base aerobic piece (optional) and two (2) weekly competition workout sessions)
– Weekly skill sessions (on Fridays)
– Weightlifting and strength work spread across four (4) training sessions.


KEY FOCUS POINTS

Training

The longer conditioning pieces in this block will help you develop your pacing (as you cannot go all out on most of them AND make it to the end). You’ll learn to find a feel where the work rate is still sustainable and what is too fast (for now). Exposure to competition workouts will help you develop your tactical skills (making and executing plans) as well as improve your movement skills in a high-intensity context.

For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid foundation for future training.

Fuelling

You need to be able to hit the training sessions with appropriate intensity and recover from them. This means eating enough overall and getting sufficient carbohydrates to fuel your training. Having a carb drink at hand for training sessions and re-fuelling as soon as possible after might be a good idea.

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.7 to 2 as “activity multiplier”)

Remember that if you don’t eat enough, you won’t recover and get the results you want.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re getting ready for a competition in the next 7-weeks, SPP is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press
– 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before B1

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

Notes (A).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use this site to convert your 3RM Front squat from baseline week to an estimated 1RM

Notes (B1).
– Do your first set @ or around 74%1RM strict press, then build up if you can while sticking to the RIR guidance
– Ratio of seated strict press to press is somewhat individual, the important thing when choosing the weight for working sets is that they are challenging but doable.

Notes (B2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get


Cool Down

A) Hip Rotation Flow (VIDEO)



SESSION #2 – CONDITIONING (LONG)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

SESSION #1 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 3-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) Alternate C1 /C2
C1. DB bench press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

D) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

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

Notes (A).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

Notes (B).
– You might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 14 reps, count that as your first working set
– Build up in weight as the reps decrease while still sticking to the RIR guidance

Notes (C1).
– Use challenging weights you can move well with

Notes (C2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Hip Rotation Flow (VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Squat Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Warm-up

5-minute row @ increasing pace
+
Movement flow (VIDEO)
* 3 to 5 times through
+
3 – 2 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec) (VIDEO)
Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap) (VIDEO)
Scapular pull-ups (hold at top for 2-sec) (VIDEO)
+
2 rounds
3 Skin the cats
5/side Single arm DB overhead squat
10 Hollow rocks (VIDEO)
12 Tension swings (VIDEO)
+
2 rounds @ increasing pace
9 GHD sit ups
6 Overhead squats
3 Bar muscle ups

60-second easy row after each round


Main set

A) 3 Rounds for time
40/30 (cal) Row
30 GHD sit ups
20 Overhead squats @ 60/42.5kg (135/95lbs)
10 Bar muscle ups

Target time. < 20-minutes


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pacing. 1) Hard pace on the row, 2) Break movements appropriately to allow you to move consistently for the entire workout without getting stuck or needing long rests.

Strategy. Begin each round with a hard, but repeatable row pace where you can get right to work on your GHD sit ups each time.

Attack each of the other movements based on your proficiency and ability to keep your breaks short. This can be big, even potentially unbroken sets on any of the movements so long as you can maintain short rest and transition times. Have a game plan and stick to it, making sure to manage your rest as you get deeper into the workout.

While you’ll likely get some drop-off in pace on the 2nd and 3rd round, do your best to start at a pace where you can stay consistent throughout the workout.

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

Debrief.
– How was your row pace? Could you repeat it each round and still get straight to work?
– Were big/unbroken sets a viable option based on your abilities? Could you keep breaks short each time?
– Was 1 or more of the movements a limiting factor in being able to keep the pace you wanted?
– How would you change your approach to this workout in order to improve your result if you needed to repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row
→ Bike-erg or Assault bike 40.30 calories (if can’t row)
GHD sit ups → Reduce reps (20 to 25 reps) → GHD sit up to parallel → Ab-mat sit up
Overhead squat → 60/42.5kg (135/95lbs) to 42.5/30kg (95/65lbs)
Bar muscle up → Reduce reps (6 to 8 reps) → Chest to bar or regular pull ups (10 to 20 reps) → Jumping bar muscle-ups with hip snap (VIDEO)

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

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

Notes (A).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (B).
– Do each set with a challenging weight you can move well with
– Much like the box squat, you might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 10 reps/side, count that as your first working set
– Do all the reps on one side THEN the other side (without racking the bar in-between)

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)



SESSION #2 – CONDITIONING (INTERVALS)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

Warm-up Flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
12-minute EMOM @ increasing pace
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms (VIDEO)
10 Banded squat (VIDEO)
15 Band pull aparts (VIDEO)
10 Banded good mornings (VIDEO)
5 Kneeling jumps (VIDEO)


Main set

A) 4 to 6 Intervals, Go every 6-minutes*, alternating A1 / A2
A1. Interval #1

400m Run
40/32 (cal) Ski erg
4 Burpee box jump overs, 24/20″

A2. Interval #2
40/32 (cal) Row
400m Run
4 Burpee box jump overs, 24/20″

* If you don’t get at least 2-minutes rest between intervals change to “go every 7-minutes”
# of intervals. Only do the final 2 intervals if you’re feeling confident you can repeat your previous effort


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Think of the pace for today’s intervals as “uncomfortably hard BUT repeatable” = Push for a tough pace on each machine that you can repeat (and go as fast as you can on the burpees).

Adaptation. Improve your high-end aerobic capacity.

Debrief.
– How was your pacing from interval to interval? Did you push just right or perhaps went a bit too easy/hard?
– How was your pace on each machine? Were you able to stay consistent?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Ski-erg/Row
→ Switch to another machine that you have available

SESSION #2 – CONDITIONING (AERO/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

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


Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

If you are wearing a HR monitor, you’re looking to stay within your Z2 (in 5 zone system).

Adaptation. Improve your aerobic base conditioning

Feel. This should feel like a repeatable/sustainable effort that you could have kept for at least another 30 to 40-minutes if needed.

Debrief.
– How was your pace? Could you have kept it at least for another 30 to 40-minutes?
– How did running/rowing negative splits feel? Were you able to pace it right?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Bike erg
→ These are ideal modalities to choose but you could also row or assault bike as needed.



SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep + Shoulder resiliency
Movement Flow
(Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog) (VIDEO)
* 3 – 5 rounds, practice each piece in isolation first, then link together.
+
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating


B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 to 5 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

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

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

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

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

SESSION #1 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)


Warm-up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders.If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)



SESSION #2 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – STRENGTH

A) Alternate A1 / A2
A1. Bench press
– 3 x 6-8 @ 70+%1RM (2 RIR on all sets), rest 1-minute before A2
A2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. KB strict press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Arm over arm sled pull – 3 x 15-20m, rest 2 to 3-minutes before B1

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

Notes (A1).
– Do your first set @ or around 70%1RM bench press then build up if you can while sticking to the RIR guidance.
– You can use this site to convert your 5RM bench from baseline week to an estimated 1RM

Notes (B2).
– Pick a weight that is challenging each time, but that you can pull for 15-20m without needing a break
– Find a strong set up position, should be similar to a hang position or the bottom of a KB swing, and focus on pulling with the lats, elbow in, hand towards the belly button. The pulling mechanics should be similar to how you would perform a rope climb


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

REST DAY

Advanced Strength

WEEKLY SCHEDULE

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

OVERVIEW

The priority for this stream is to help you build a solid foundation of strength. The main focus for the next 7-weeks is to build muscle mass (hypertrophy) to support strength gains in the upcoming blocks.

This means generally higher rep ranges in both the main and assistance lifts but also more variety in exercise selection (e.g. box squats, stiff-legged DL, hip thrust). We will also do different circuits throughout the week, some with hypertrophy and some with prehab/injury prevention focus.

The weightlifting in this block is generally lighter to allow you to focus on lifting well. Our main technical focus is on improving the pulling and receiving positions for the snatch.

Skill work is a mix of drills to improve the main gymnastics movements and skill-focused capacity work for these.

The training week will look like this:
– 7 main + 3 optional training sessions (90-minutes to 2-hours), an active recovery day and a full rest day (on Sundays)
– Two (2) main conditioning sessions (long “EMOM style” and a weekly competition workout) and three (3) optional conditioning sessions (longer intervals, “EMOM style” session and longer base aerobic session)
– Weekly skill sessions (mostly on Mondays)
– Weightlifting and strength work spread across five (5) training sessions.


WHAT WILL THE TRAINING LOOK LIKE?

Monday
Session #1 – Weightlifting with split jerk variations (paused/regular) and snatch waves. Volume squat session of the week.

Session #2 – (optional) Longer EMOMs at threshold (hard sustainable) pace. These should be done at intensity that is repeatable across the session.

Tuesday
Session #1 – You’ll start these sessions with a heavy double (H2) on the deadlift in WK1, then deficit deadlifts to build your strength off the floor for the next 3-weeks. Seated strict press, combined with strict pull ups or legless rope climbs, horizontal pressing (DB bench/strict dip) and horizontal rowing variations.

Session #2 – Hard, high-intensity sport specific intervals. We’ll alternate between short (60-70s intervals) and 3 to 5-minute intervals over the next 7-weeks. This is one of the two key conditioning sessions of the week, push yourself!

Wednesday
Active recovery / Rest day

Thursday
Session #1 – You’ll start with a secondary snatch exercise for the week (Hang snatch + OHS or snatch balance), focused on positions and transition under the bar. % based Clean and jerk then heavier (if you so choose) squats of the week. Assistance circuit.

Session #2 – Skill session.

The themes of this 4-week skill block are: 1) Continue to Improve your overhead mobility, 2) Lighter barbell cycling with a focus on EXCELLENT positions and rhythm, 3) develop your HS holds/walk and wall walk in preparation for the Open, 4) Practice key DB skills, 5) Cyclical gymnastics mixed with machines to challenge/develop your capacity, and 6) tempo gymnastics to continue to improve your capacity on strict and kipping movements.

Friday
Session #1 – Upper body strength session. Bench press and vertical pull variations. Strict dips/seated KB see-saw press and Horizontal row supersets. Assistance work circuit.

Session #2 – (optional) Lower intensity aerobic base building session.

Saturday
Session #1 – Power snatch variations (blocks/hang). Weekly Clean and jerk complex (starting with the Bella Complex from Rogue Invitational). Assistance work.

Session #2 – Competition workout of the week. The final high-intensity session of the week, play time, push yourself. Our philosophy is that these competition workouts should be done at your best effort, like you would in a competition.

Sunday
Rest day


KEY FOCUS POINTS

Training

The most important principles for strength training are specificity (you must do what you want to get better at), and progressive overload (training has to be hard enough (in frequency, volume, intensity) to create a need for adaptation. This also means training has to get harder over time.

The main driver for adaptation (hypertrophy) in this training block will be higher rep sets and movement variety. We are doing bigger sets with steady progression towards slightly higher intensity (weights) on most lifts. Your main job is to put in quality work from one session to the next ( = avoid pushing so hard in a single session that you won’t be able to complete another one). That being said, we want the sets to be challenging enough (follow the RIR guidance) to be considered working sets.

Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating high quality (do the lifts with good form) repetitions to lay a solid technical foundation for future training.

Fuelling

As your goal is to get stronger and put on some muscle mass, it’s a good idea to be in a slight caloric surplus in this training block. You’ll want to show up well fuelled for the lifting sessions as even modest glycogen (stored sugar) depletion can lead to reduced session quality (which we don’t want).

A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:

Protein – 2.2g per kg (1 gram per lb) BW (bodyweight)
Fat – 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs – Remaining calories or 4+g per kg (1.8+g per lb) BW

Calories – 22 x BW in kg (or 10 x BW in lbs) x (1.7 to 2 as “activity multiplier”) + 100 to 200 cals (for surplus)

Remember that if you don’t eat enough, you won’t recover and get the results you want. If you need guidance, reach out to us.

Recovery

The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.

All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.


WHO IS IT FOR?

If you’re looking to get significantly stronger over this season (improve your squats, deadlift, upper body strength and weightlifting numbers) then this is the best choice for you. You will do enough conditioning and skill work to be ready for smaller competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

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


#1 – WEIGHTLIFTING

Warm-up

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

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


Main set

A) Pressing snatch balance (VIDEO) – 3 x 3-5, Go every 90-seconds

B) Snatch – 8 to 12 total sets
Segment snatch (VIDEO) + Snatch w/ pause* – 1+1 @ 70-85%, Go every 60 to 90-seconds
*pause for 2-seconds in the receiving position

Once the weight gets too heavy for the complex move to:
Snatch – 1 @ continue to build up within percentage range, go every 60 to 90-seconds

Notes (A).
– These are not intended to be heavy but rather an opportunity to groove in solid mechanics/positions for the catch position of the snatch.
– Use an empty barbell on the 1st set then build up as form allows.

Notes (B).
– Start counting your sets @ 70%1RM snatch and then build up within the percentage range if moving well. Once the weight gets too heavy for the complex, shift to just 1 regular Snatch for the remaining sets as you continue to work within the range.
– Drop the bar between each lift on the complex
– For the segment snatch, pause for 1 to 2-seconds @ the knee to establish a strong position before finishing your snatch
– Focus on a strong first pull off the floor, maintain proper position and tension during the pause, then a fast finish
– Don’t stand up from the paused snatch until you’ve found a solid position (even if it takes longer than 2-seconds).


#2 – STRENGTH

A) Front squat – Rest 3 to 4-minutes between sets
2 x 8 @ 68-72% (2-3 RIR)
6 @ 74-78% (2 RIR)
4 @ 80+% (1-2 RIR)

B) Alternate B1 / B2
B1. Seated strict press
– 3 x 6-8 @ 74+%1RM strict press (2 RIR on all sets), rest 1-minute before B2
B2. Strict chin up – 3 x AMAP, rest 2 to 3-minutes before B1

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

Notes (A).
– Perform each set within the percentage ranges while sticking to the RIR guidance
– You can use (this site to convert your 3RM Front squat from baseline week to an estimated 1RM)

Notes (B1).
– Do your first set @ or around 74%1RM strict press, then build up if you can while sticking to the RIR guidance
– Ratio of seated strict press to press is somewhat individual, the important thing when choosing the weight for working sets is that they are challenging but doable.

Notes (B2).
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get


Cool Down

A) Lunge Flow (VIDEO) and/or Thoracic Flow (VIDEO)



SESSION #2 – SKILL

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


A) Movement prep + Shoulder resiliency
Movement Flow
(Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog) (VIDEO)
* 3 – 5 rounds, practice each piece in isolation first, then link together.
+
2 Rounds
10/side Xiao Pengs (VIDEO)
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels (VIDEO)
3 Scapular swimmers (prone position) (VIDEO)
+
Ankle prep (optional as needed) – 2 or 3 Rounds
5/side Elevated Ankle Lunge (VIDEO)
5/side Cossack squat
5/side Tactical Ankle Rocks (VIDEO), alternating
8 Pistols to a band (VIDEO), alternating


B) “Plan – Do – Reflect” (Deliberate practice)
* Choose 3 to 5 movements (parts) to work on today based on your needs.

2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Handstand push-ups, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds

Movement options.
Handstand push ups → Standing HSPU variation of choice (VIDEO)
Toes to bar → V-ups
Pistols → Pistols to a band (VIDEO) → Pistol to a box
Rope climb → ½ length climb → Pull to standing from the floor (2) → Rope pull up (3) → Towel pull up (3)
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall (VIDEO) → Handstand plate step ups (VIDEO) → Handstand small steps (VIDEO) → Handstand shrugs (VIDEO)

Intent. This session is dedicated to deliberate practice. This is your chance to accumulate a good volume of excellent repetitions in key competition movements. We are purposefully doing small sets, aiming for each set to be better than the previous one.

Setup. Have everything ready before you begin. You can choose a single monostructural modality (Assault bike/Row/Ski erg/Bike erg/Jog) or mix multiple ones if you like. These are used for “planning” and “reflection”, as well as recovery.

Focus. You’ll be working through the “Plan – Do – Reflect” cycle as follows:
Monostructural 1st minute: Reflect on your performance on the previous movement (what went well/what will you do better on the next round)
Monostructural 2nd minute: Make a plan for the upcoming movement (what’s your goal/what will you focus on?)
Movement practice: Put your plan into practice (Do). You can move through a faster “Plan – Do – Reflect” cycle here using the short rests between sets.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)


SESSION NOTES

Part A – Warm up your shoulders, ankles, hips and knees for the gymnastics.

Part B – Develop your gymnastics skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over these 4-weeks as a different approach to skill work. Our main goals for these sessions are to:

1) Learn how to do effective practise (implementing the “Plan – Do – Reflect” cycle)
2) Accumulate a high volume of excellent repetitions

Each set starts with 2-minutes of monostructural work (of your choice). Break this into two separate minutes; the first minute to reflect on your performance from the previous 2-minutes movement practice, and the second to plan for the upcoming movement. Pick a rep range and rest time for each movement that allows you to maintain unbroken sets of excellent repetitions.

Use the below list of “Path to movement efficiency” as your guide. Improving your movement efficiency/economy is the fastest way to improve your capacity.

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

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

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

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

SESSION #1 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Flexion – Hinge (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Stiff-legged deadlift – 12/10/8/8 @ RPE 8 (2 RIR on all sets), rest 3-minutes between sets

B) Hip thrust – 12/12/10/8 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes between sets

C) Alternate C1 /C2
C1. DB bench press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. KB Gorilla row (VIDEO) – 3 x 8-12/side @ RPE 8 (2 RIR on all sets), rest 2-minutes before C1

D) 3 Rounds
6-8/side ATG Split Squat (VIDEO)
15 – 20 Banded Face Pulls (VIDEO)
8 – 12 DB Pull Overs (VIDEO)
8 – 12/side DB External Rotations (VIDEO)

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

Notes (A).
– How much you can stiff-legged DL vs. regular DL depends on your strength, mobility and lever lengths (arms, torso/trunk, legs) which is why we’ll start with an RPE (Rate of Perceived Effort) based Rx.
– Do your 1st set with a weight you think you could do 15 (high quality) repetitions with
– Build up in weight as the reps decrease while sticking to the RIR guidance

Notes (B).
– You might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 14 reps, count that as your first working set
– Build up in weight as the reps decrease while still sticking to the RIR guidance

Notes (C1).
– Use challenging weights you can move well with

Notes (C2).
– Do all the reps on one side, then the other side on each set.
– Pull the KB towards the hip with focus on elbow moving as far back as possible and feeling lats engage through the row (especially when squeezing at the top).

Notes (D).
– If you are doing the ATG split squats for the first time you don’t need any additional load. Focus rather on getting full ROM. Back leg should be as straight as possible, you should feel a good stretch in your hip flexor.
– DB Pull Overs: Start with a light DB, you can increase weight between rounds if you are comfortable with the movement. Focus on trying to get your hips and the DB closer to the floor each rep.
– DB External Rotations: Start with a very light DB. A good target for this movement should be to get 10 quality reps with 10% of your bodyweight. You probably won’t get there today, don’t be surprised if you can only get 8 – 12 with 5% bodyweight or less, this is a really hard movement.


Cool Down

A) Elbow/Shoulder Flow (VIDEO)



SESSION #2 – CONDITIONING (INTERVALS/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

10-minute Bike erg @ increasing pace
+
KB Warm up flow (VIDEO)
* Follow along through the video for 2-3 rounds
+
2 rounds
5 Pike thoracic extensions (VIDEO)
10 Tall kneeling halos (VIDEO)
15 Banded swing (VIDEO)
+
Snatch + Hang power clean and jerk + thruster
Build to working weights for all 3 movements across 3 to 5 sets, touch and go style.


Main set

A) In a 10-minute window
Bike erg for distance
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
3 (squat) Snatch @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part B

B) In a 10-minute window
Bike erg for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 Hang power cleans and jerk @ 60/42.5kg (135/95lbs)

Rest 2-minutes before part C

C) In a 10-minute window
Bike erg for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 Thrusters @ 60/42.5kg (135/95lbs)

* You can replace this bike with a run if you want
** You can replace this bike with a row if you want


Cool-down

A) 10-minute walk OR jog OR bike erg @ easy pace


SESSION NOTES

Pace. Today’s intervals are not intended to be all-out efforts but rather done at a “tempo” pace. This could be described as “comfortably hard”. It should be challenging, but where you can keep your effort on each 10-minute interval with the 2-minute rests.

Find a hard, but sustainable pace for the Bike-erg that you are confident you can maintain under fatigue. The barbell work should be challenging, but not to the point where form and technique break down. Aim to do all movements as unbroken sets, but can switch to fast singles on the snatch if you need to.

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

Adaptation. Improve your aerobic conditioning by increasing your work capacity at a threshold pace. Improve your ability to go from sustained effort pace into lifting moderately heavy weights.

Instructions. Set the bike close to your barbell so you can keep the transitions short.

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

Movement options.
Bike-erg
→ You can replace B and C with a Run and Row. Replace A with Assault bike or Ski-erg if you cannot Bike-erg
Barbell → Adjust weight as needed to meet the desired stimulus prescribed in the pacing notes

ACTIVE RECOVERY

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

B) TGU Flow (VIDEO)
4 – 10 reps, alternating arms, focusing on smooth, relaxed movement.

C) 4 Rounds – nasal breathing only
40/30 (cal) Assault bike or Bike erg @ RPE 3-4
20m Bear Crawl
4 Deck squats (VIDEO)
20 Handstand Shoulder Taps (VIDEO)
4/side Windmill (VIDEO)
20m Duck Walk (VIDEO)
4 Russian Pull-overs (VIDEO)
20 Medball Russian twists (VIDEO)

D) Static stretching
2 to 3 rounds of:
1-minute Kneeling overhead stretch (VIDEO)
2-minute Straddle sit stretch (VIDEO)
1-minute/side Lateral lat stretch (VIDEO)

E) Hip rotation flow (VIDEO)
Perform 4 to 6 reps

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

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

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic jerk warm-up:
A1. 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout
A2. 3 push presses + 3 behind the neck push presses with 2 second hold at lockout
A3. 3 push jerks + 3 behind the neck push jerks with 2 second hold at lockout
A4. 3 split jerks (check foot position before standing up) + 3 behind the neck split jerks (check foot position before standing up)
A5. 3 split jerks with 2 second pause at receiving position

– You can break it into sets as needed. Complete the whole thing 1 or 2 times, starting with an empty barbell and adding load on the second round if moving well


Main set

A) Push press + Power jerk – Go every 90-seconds to 2-minutes
2 x 4+1 @ 60+%(1RM jerk)
2 x 3+2 @ keep building up
2 x 2+3 @ keep building up

Notes (A).
– Start @ around 60%1RM jerk and build up if moving well as the push press reps decrease and power jerk reps increase
– Push press: Focus on an upright dip, driving your whole foot hard through the floor and getting the bar overhead in as straight a line as possible
– Power jerk: Focus on receiving the bar in power position with straight arms (no press outs)


#2 – STRENGTH

A) Box squat (VIDEO) – 3 to 4 x 6-8 @ RPE 8 (2 RIR on each set), rest 3 to 4-minutes between sets

B) Back rack reverse lunge – 3 x 8/side @ RPE 8 (2 RIR on all sets), rest 3-minutes between set

C) 2 to 3 Rounds @ steady pace
8 – 12 Seated Good Mornings (VIDEO)
12 – 20 Cyclist squats (VIDEO)
15 – 20 Tibialis raises (VIDEO)
12 – 20 Calf raises (VIDEO)

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

Notes (A).
– We are using an RPE guidance for the box squat as it’s likely a movement you are not as familiar with and will take some time to get comfortable doing.
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 10 reps, count that as your first working set

Notes (B).
– Do each set with a challenging weight you can move well with
– Much like the box squat, you might need to take some time to build up to working sets to find the right challenge. Once you get to a weight that you think you could do for 10 reps/side, count that as your first working set
– Do all the reps on one side THEN the other side (without racking the bar in-between)

Notes (C).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work (seated GM: Glutes/hamstrings, Cyclist squats: Quads, Tibialis raises: Front of shin, Calf raises: calves).
– Use challenging weights (for seated GM/squats, perhaps calf raise) that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Elbow/Shoulder Flow (VIDEO)



SESSION #2 – CONDITIONING (INTERVALS/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

3-minute Assault bike + 3-minute Ski erg @ increase pace every minute
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
2 rounds
10 Scapular pull ups (VIDEO)
5/side Arm bar to crooked press (VIDEO)
5 hinge rows (VIDEO)
5/side Bottom up KB press (VIDEO)
+
2 rounds
10 Handstand shoulder taps (VIDEO)
5 Bulgarian ring pull ups (VIDEO)
5 Pike thoracic extensions (VIDEO)
15 Banded swing (VIDEO)
+
2 rounds @ increasing pace
1 Strict ring muscle up
2 Strict handstand push ups
4 KB Swings
1 Rope climb
5m Handstand walk

60-second easy Assault bike or row after each round


Main set

A) 10 Rounds, go every 2-minutes
2 Strict ring muscle ups
4 Strict handstand push ups*
8 KB Swings @ 32/24kg (70/53lbs)
Assault bike for calories in the remaining time each round

* Challenging deficit OR regular strict HSPU as needed

Rest 2-minutes before part B

B) 10 Rounds, go every 2-minutes
1-2 Rope climbs
10m Handstand walk
Row for calories in the remaining time each round


Cool Down

A) 5-minute easy bike-erg


SESSION NOTES

Feel. Today’s session is two 20-minute pieces. Aim to keep all the work unbroken before moving to a steady pace on the machines to finish out each interval. Pick a hard, but repeatable pace on the Assault bike and Row. You want to be able to match your calories or close to it for all 10 rounds

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

Adaptation. Improve your aerobic conditioning by increasing oxygen transport capacity and improving your movement efficiency.

Instructions. Move quickly through the initial part of each round and then stay consistent and under control on the machines

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

Movement options.
Strict ring muscle up
→ Kipping ring muscle up → Bar muscle up → Seated ring muscle ups (VIDEO)
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)
KB swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Rope climb → ½ length climb → Pull to standing from the floor (2 – 4/climb) → Rope pull up (3 – 6/climb) → Towel pull up (3 – 6/climb)
Handstand walk → 2 Wall walks → Seal walk (VIDEO)
Assault bike/Row → Any other monostructural movement like ski-erg, run or bike-erg

SESSION #1 – CONDITIONING (AERO/OPTIONAL)

PRE-SESSION MOBILITY PREP

A. Hip Rotation Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Hip – Capsule (VIDEO)


This is a moderate/easy session of sustained work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Warm-up

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


Main set

A) For 60-minutes @ steady pace*
Run** OR Bike for distance

* Your pace should be such that you could still hold a conversation with someone for the whole hour AND you don’t feel your legs getting pumped.
** If you’re not used to running for a longer time, you can also do a 5km Run into Bike erg for the remaining of the hour.


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pace. The overall intent is to maintain a sustained effort through the whole 60-minute piece regardless of modality. Use the “talk test” to determine an appropriate pace (where you could still hold a conversation with someone for the whole 60-minutes with some effort). Your legs also shouldn’t get pumped during the session (as this would indicate that you’re creating a blood flow restriction into or out of the working muscles), even if they will feel somewhat tired at the end.

If you are wearing a HR monitor, you’re looking to stay within your Z2 (in 5 zone system).

Adaptation. Improve your aerobic base conditioning

Feel. This should feel like a repeatable/sustainable effort that you could have kept for at least another 30 to 40-minutes if needed.

Debrief.
– How was your pace? Could you have kept it at least for another 30 to 40-minutes?
– How did running/rowing negative splits feel? Were you able to pace it right?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Bike erg
→ These are ideal modalities to choose but you could also row or assault bike as needed.



SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP

A. Thoracic Flow (VIDEO)
B. Shoulder – First Rib (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


A) Floor press – 4 x 8 – 10 @ RPE 7+ (2-3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3-minutes between sets

B) Alternate B1 / B2
B1. Strict dip
– 12/10/8 @ RPE 8 (2 RIR on all sets), rest 1-minute before B2
B2. Barbell bent over row – 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 2 to 3-minutes before B1

C) Alternate C1 / C2
C1. KB strict press
– 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before C2
C2. Arm over arm sled pull – 3 x 15-20m, rest 2 to 3-minutes before C1

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

Notes (A).
– We are using an RPE guidance for the floor press as it’s a less common variation of the bench press
– You will need to build up progressively to find the right starting weight. Once you get to a weight that you think you could do for 12 reps, count that as your first working set (this may be somewhere around 70% of your 1RM bench press).
– You can use (this site to convert your 5RM bench from baseline week to an estimated 1RM)
– Execution notes:
1) Set the rack height as you would for bench press (except going from the floor),
2) Set yourself under the bar so your eyes are slightly in front of the bar, lift your hips up and get your shoulders/upper traps on the floor while pulling your shoulder blades “back and down” to setup for stable shoulder blades,
3) Grip the bar with same grip as you would for your bench press, keep the feet on the floor (knees bent) to create a stable platform together with the shoulders.
4) Unrack the bar (keep the shoulder blades back and down) and reach your chest towards the bar
5) Lower the bar down until elbows touch the ground, pause for a second and drive up.

Notes (B1).
– Build up in weight as the reps decrease while sticking to the RIR guidance

Notes (C2).
– Pick a weight that is challenging each time, but that you can pull for 15-20m without needing a break
– Find a strong set up position, should be similar to a hang position or the bottom of a KB swing, and focus on pulling with the lats, elbow in, hand towards the belly button. The pulling mechanics should be similar to how you would perform a rope climb


Cool Down

A) Elbow/Shoulder Flow (VIDEO)

You can do today’s sessions in either order based on your preference.

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Our classic 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 or 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 + Hang clean (below the knee) – 8 to 12 x 1+1 @ 70+%1RM Power clean, go every 60 to 90-seconds

Notes (A).
– Do your first set @ or around 70%1RM power clean, then build up if moving well


#2 – STRENGTH

A) 3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Turkish Get-ups
30-sec/side Suitcase carry
20m KB Front rack walking lunge

B) Bodybuilding circuits
Keep the rests between movements short within a round in each circuit, then take few minutes rest between rounds.

B1. Arms – 2 to 3 Rounds of
8 – 12 Incline DB Curl (VIDEO)
8 – 12 Spider Curl (VIDEO)
8 – 12 DB Tricep rollbacks (VIDEO)

B2. Shoulders – 2 to 3 Rounds of
12 – 20 Lu raises (VIDEO)
12 – 20 Rear delt raises (VIDEO)

B3. Forearms – 2 Rounds of
15 Barbell Wrist Curls (VIDEO)
15 Barbell reverse Wrist Curls (VIDEO)

Notes (A).
– Keep moving through the circuit, only resting to transition from one movement to the next
– Use loads that are challenging but allow you to move well AND keep moving through each set.

Notes (B).
– For each movement on this circuit, focus on feeling the muscles (“mind-muscle connection”) doing the work.
– Use challenging weights that allow you to keep good form and mind-muscle connection ( = you can feel the muscle vs compensating with other muscle groups).


Cool Down

A) Hip Rotation Flow (VIDEO)



SESSION #2 – COMPETITION WORKOUT

PRE-SESSION MOBILITY PREP

A. Lunge Flow (VIDEO)
B. Thoracic Flow (VIDEO)
C. Shoulder – First Rib (VIDEO)


Warm-up

5-minute Assault bike @ steady pace
+
Full Body Flow (VIDEO)
* 2 – 4 rounds
+
2 rounds
30 Speed rope (VIDEO)
12 Tension bar swings (VIDEO)
12 Handstand shrugs (VIDEO)
6m/side Front rack duck walk (VIDEO)
+
2 rounds @ increasing pace
6 DB push press
6 Chest to bar pull ups
6m DB front rack walking lunge
30 Double unders

60-seconds rest between rounds


Main set

A) 4 Rounds for time
21 DB push press @ 2 x 22.5/15kg (50/35lbs)
15 Chest to bar pull ups
12m DB front rack walking lunge @ 2 x 22.5/15kg (50/35lbs)
90 Double unders

Target time. < 14-minutes


Cool Down

A) Hip Rotation Flow (VIDEO)


SESSION NOTES

Pacing. Your aim is to “Always Be Moving”, break your sets accordingly and use the transitions to breathe.

Key Focus. “Always Be Moving”.

Strategy. Target to complete each movement in minimal sets for all 4 rounds. The DB push press, while you may be able to do it unbroken in the beginning, it will likely make sense to take a quick break before you need to, as shoulder and grip fatigue will start to become a factor.

If you feel confident in your chest to bar pull up capacity, you can aim for unbroken sets in the early rounds, just be prepared to break these into a couple sets towards the end so you can avoid resting excessively. If you know your proficiency still needs some work, break these up from the very beginning to avoid getting stuck later.

Aim to keep each set of DB lunges unbroken before moving to the rope. Stay as relaxed as you can on your double unders to avoid adding to the grip and shoulder fatigue. Focus on getting your breathing under control during the double unders. If you can, go for big or unbroken sets, but start to take a quick break if you feel you are fighting too hard to maintain a set.

Instructions. Set up a 6m lane for your front rack lunges and lunge there-and-back each time. Other equipment should be 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pace overall? Could you sustain your effort across each round?
– Did you pick the right sets and rest for each movement? Could you keep breaks and transitions short?
– Was heart rate or grip/shoulder fatigue a bigger limiter?
– What could you adapt in your strategy that could have better set you up for a faster finish?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
DB’s
→ 2 x 22.5/15kg (50/35lbs) to 15/10kg (35/20lbs)
Chest to bar pull up → Reduce reps (10 reps) → Regular pull ups → Ring rows
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO)

REST DAY

WHICH STREAM SHOULD I FOLLOW?

Engine – If you’re looking to improve your work capacity/recovery ability and build a bigger engine this season (improve your monostructural and sport-specific conditioning) then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead (for more competition style workout practice).

Strength – If you’re looking to build some muscle and get significantly stronger this season (improve your squats, deadlift, upper body strength and weightlifting numbers) then this is the best choice for you. You will do enough conditioning to be ready for smaller competitions/qualifiers but if you have a major event coming up within the next 7-weeks, you might want to choose the SPP stream instead.

SPP (Sport-Specific Physical Preparation) – If you’re getting ready for a competition in the next 7-weeks, SPP plan is the best choice for you. It is also a good choice if you simply enjoy more varied training and doing competition style workouts more often. Note that training on Engine and SPP streams is very similar with the main difference being the types of conditioning sessions.

READY TO START TRAINING ON THE ADVANCED COMPETITOR PLAN?

CHOOSE YOUR PLAN