Example Week Plans

The week plans below are examples from earlier this year. Additional session notes and scaling options are included in the members’ version. 

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

Advanced Competitor

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Advanced Engine

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow

B. 5 minute easy jog or walk, nose breathing only


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


Session #2 – Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session #1 Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Shoulder – Front Rack


Session #1 – SPP (Skill)

A. Challenge of the week:
Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool Down

A. 5 minute assault bike or row, HR (Heart Rate) < 140


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


Session #2 – Conditioning

WARM UP

A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

Also ensure you have good range of motion (ROM) for your anterior pelvic tilt with straight legs. Mobilising the hamstrings and hip flexors will help this.

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

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


Session #1 – Weightlifting / Strength

1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow


Pre-session #2 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


3. Cool down

A. Lunge Flow

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


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


Cool down

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


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


Session #2 – Conditioning

WARM UP

A1. Individual specific mobility work
A2. 4 rounds: 1min on : 1min off
First 2 rounds – low rate (<24 strokes per minute (spm)), gradually increase power
Second 2 rounds – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals

Note. Stick to the guidance and don’t get carried away with the session


Cool down

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

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


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


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/s @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Push press – 3 x 6 @ 72.5-80%, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

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

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Advanced SPP

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


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


Session #2 – Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


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


Session #2 – SPP (Conditioning)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

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


Session #1 – Weightlifting / Strength

1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow


Pre-session #2 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Handstand push up
(2) – TnG (squat) clean @ 70/47.5kg (155/105lbs)

Rest 2 minutes before part B

B. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg (225/155lbs)

Rest 2 minutes before part C

C. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Rope climb
(2) – Prowler push for meters @ moderate load

Your score on each piece is your total number of repetitions


Cool down

A. Lunge Flow

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


Session #1 – SPP (Skill)

A. Challenge of the week:
Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool down

A. Lunge flow

B. 5 minute easy jog or walk, nose breathing only


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


Session #2 – Conditioning

WARM UP

A1. Individual specific mobility work
A2. 4 rounds: 1min on : 1min off
First 2 rounds – low rate (<24 strokes per minute (spm)), gradually increase power
Second 2 rounds – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals

Note. Stick to the guidance and don’t get carried away with the session


Cool down

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

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


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


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/s @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Push press – 3 x 6 @ 72.5-80%, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

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

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Advanced Strength

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

Main set

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


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


Session #2 – Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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


Session #1 – SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


Pre-session #2 Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/side @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Close grip bench press – 4 x 12 / 10 / 8 / 6 @ AHAFA, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

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


Session #1 – Weightlifting / Strength

1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

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


Pre-session #2 Mobility
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


Cool down

A. Lunge Flow

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


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


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


Session #2 – Strongman

STRENGTH

A. In 15 minutes, work up to a heavy farmers carry

Build to a heavy (continuous) 15m carry, start moderate weight (0.75/0.5 x BW each hand, including the handles) + add load each set (up to 1.5/1.2 x BW each hand is common for novice Strong(wo)man competitions). Aim for 4 – 6 carries at maximum.

CONSISTENCY

B. 15 minute EMOM
(1) – Overhead yoke carry 15m
(2) – Sled pull 15m
(3) – REST

CONDITIONING

C. 4 rounds, each for time
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (right arm) @ 40/32kg (88/70lbs)
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (left arm) @ 40/32kg (88/70lbs)

Start a new round every 2 minutes

KB clean and jerk. Choose between 40/32kg (88/70lbs) and 24/16kg (53/35lbs) depending on your ability, be smart.


Cool down

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

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


Pre-session #2 Mobility
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Strength

A. Front squat, rest 2 minutes between sets
1 x 5 @ 77.5-82.5%
1 x 4 @ 80-85%
2 x 3 @ 82.5-87.5%
1 x 4 @ AHAFA

B. Alternate, rest 2 – 3 minutes between sets
B1. Push press – 4 x 6 @ 72.5-80%
B2. Romanian deadlift – 4 x 12 / 10 / 8 / 6 @ AHAFA

C. Rotate through at your own pace (30 minute cap)
C1. Seated DB shoulder press – 4 x 8 @ AHAFA, tempo 1011
C2. Ring row – 4 x (10 – 20), tempo 1011
C3. Single leg KB deadlift – 4 x 8/side, tempo 1011


Cool down

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

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

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Engine

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

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


1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool Down

A. Lunge Flow

B. 5 minute easy jog or walk, nose breathing only

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


1. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


2. Conditioning

WARM UP

A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

Also ensure you have good range of motion (ROM) for your anterior pelvic tilt with straight legs. Mobilising the hamstrings and hip flexors will help this.

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

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


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. 5 minute walk, nose breathing only

B. Thoracic Flow

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


1. Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA
A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time.


3. Cool down

A. 10 minutes on AB/row or similar, HR < 140

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


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Conditioning

WARM UP

A1. Individual specific mobility
A2. 2 rounds: 1min on : 1min off
First round – low rate (<24 strokes per minute (spm)), gradually increase power
Second round – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals


3. Cool down

A. Lunge Flow

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Other questions? Check out the Help page or send us a message.

SPP

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

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


1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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


1. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Conditioning)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

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


1.Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Conditioning

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Handstand push up
(2) – TnG (squat) clean @ 70/47.5kg (155/105lbs)

Rest 2 minutes before part B

B. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg (225/155lbs)

Your score on each piece is your total number of repetitions


3. Cool down

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

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


1. Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA
A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time.


3. Cool down

A. 10 minutes on AB/row or similar, HR < 140

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


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Conditioning

WARM UP

A1. Individual specific mobility
A2. 2 rounds: 1min on : 1min off
First round – low rate (<24 strokes per minute (spm)), gradually increase power
Second round – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals


3. Cool down

A. Easy row or assault bike for 10 minutes, HR < 140

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Strength

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


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our Nutrition Resources page (subscription required).

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


Weightlifting / Strength

1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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


1. Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA

B. Alternate
B1. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Close grip bench press – 4 x 12 / 10 / 8 / 6 @ AHAFA, rest 2 – 3 minutes before B1


2. Conditioning
ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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

Pre-session Mobility
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool down

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

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


1. SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 3 attempts, rest as needed between attempts

B1. Thruster – (2 to 3) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (2 to 3) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (2 to 3) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (2 to 3) x max reps in 60 seconds, Rest as needed before C1


2. SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

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

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


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Strength

A. Front squat, rest 2 minutes between sets
1 x 5 @ 77.5-82.5%
1 x 4 @ 80-85%
2 x 3 @ 82.5-87.5%
1 x 4 @ AHAFA

B. Alternate, rest 2 – 3 minutes between sets
B1. Push press – 4 x 6 @ 72.5-80%
B2. Romanian deadlift – 4 x 12 / 10 / 8 / 6 @ AHAFA


3. Cool down

A. Easy row or assault bike for 10 minutes, HR < 140

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

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

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Foundation

A Foundation subscription gives you access to the weekly blog posts for as long as you have an active subscription.

Use the Session V options to bias your training towards your goals.

Weekly Schedule

Session I – Weightlifting / Conditioning

Session II – Strength / SPP (Skill)

Session III – Weightlifting / Strength

Session IV – SPP (Skill) / SPP(Conditioning)

Session V – Optional Extra Day

Suggested Schedule

Mon – Tue: S1 + S2 (one session each day)

Wed: REST or Active Recovery

Thu – Sat: S3 + S4 + S5 (one session each day)

Sun: REST


Want to improve your breathing, sleep or hydration? Check out the articles on our Baseline Wellness page (subscription required).

Thinking about your nutrition? Check out our member only Nutrition Resources page (subscription required).

Pre-session Mobility
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


1. Weightlifting

A. Snatch – 9 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – in a 15 minute window, build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day


2. Conditioning

ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 5 minute AMRAP
10 overhead squats @ 40/30kg (95/65lbs)
30 double unders

Rest 5 minutes before part B

B. 5 minute AMRAP
7 burpee box jumps @ 24/20″
5 power clean and jerks @ 52.5/35kg (115/75lbs)


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

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


1. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 3 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 3 x 5 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

Note. Adjust weight to between 35/25kg (75/55lbs) and 30/20kg (65/45lbs) as needed to get close

B. 4 rounds, each for time, start a new round every 4 minutes
18/15 cal assault bike
12 power snatches @ 40/30kg (95/65lbs)
6 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


3. Cool down

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

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


1. Weightlifting

A. Power clean – 9 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – in a 15 minute window, build to a heavy triple (3) for the day


2. Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA
A2. Reverse back rack lunge – 3 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
A3. Single arm DB row – 3 x 12 / 10 / 8 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool down (5 minutes)

A. Lunge Flow

Pre-session Mobility
A. Thoracic Flow
B. Ankle – Wall
C. Shoulder – Overhead


1. SPP (Skill)

A. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


2. SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
8 toes to bars
10-12-14-16-18-20 etc. overhead walking lunges @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. Easy row or assault bike for 5 minutes, HR < 140

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


Pre-session Mobility.

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

Session.

Choose one from Session V options below

Cool Down.

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

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


Session V – Option 1: Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Snatch – 20 x 1 @ 70-85%, go every minute. Start @ 70%, move up on weight every 3 – 5 sets if moving well on all lifts, otherwise stay with the same weight.

C. Snatch pull – 3 x 3 @ 80 – 100% 1RM Snatch, rest 3 to 4 minutes between sets

D. Back squat – 5 x 3 @ 82.5-90%, rest 3 to 4 minutes between sets


Session V – Option 2: Strength

A. Back squat, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
3 x 3 @ same weight for set of 5

B. Alternate
B1. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before B2
B2. Barbell bent over row – 4 x 8 @ AHAFA (add load each set), rest 1 minute before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 3 x 15m @ AHAFA
(2) – Prowler push – 3 x 15m @ AHAFA (without stopping)
(3) – KB front rack carry – 3 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 3 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)
Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Session V – Option 3: Strongman

STRENGTH

A. In 15 minutes, work up to a heavy farmers carry

Build to a heavy (continuous) 15m carry, start moderate weight (0.75/0.5 x BW each hand, including the handles) + add load each set (up to 1.5/1.2 x BW each hand is common for novice Strong(wo)man competitions). Aim for 4 – 6 carries at maximum.

CONSISTENCY

B. 15 minute EMOM
(1) – Overhead yoke carry 15m
(2) – Sled pull 15m
(3) – REST

CONDITIONING

C. 4 rounds, each for time
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (right arm) @ 40/32kg (88/70lbs)
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (left arm) @ 40/32kg (88/70lbs)

Start a new round every 2 minutes

KB clean and jerk. Choose between 40/32kg (88/70lbs) and 24/16kg (53/35lbs) depending on your ability, be smart.


Session V – Option 4: SPP (Conditioning)

A. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Handstand push up
(2) – TnG (squat) clean @ 70/47.5kg (155/105lbs)

Rest 2 minutes before part B

B. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg (225/155lbs)

Rest 2 minutes before part C

C. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Rope climb
(2) – Prowler push for meters @ moderate load

Your score on each piece is your total number of repetitions


Session V – Option 5: Conditioning (AB/Row)

WARM UP

A1. Individual specific mobility work
A2. 4 rounds: 1min on : 1min off
First 2 rounds – low rate (<24 strokes per minute (spm)), gradually increase power
Second 2 rounds – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals

Note. Stick to the guidance and don’t get carried away with the session


Session V – Option 6: SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before A2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before A1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before B2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before B1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

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