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


View At Home example week

Foundation

You are getting started in competitive fitness.

60-minute training sessions

4 + 1 days a week

6-hour weekly commitment


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Competitor

For athletes competing in competitive fitness

90-minute training sessions

5 + 1 days a week

10-hour weekly commitment


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Advanced Competitor

You strive to compete at the highest levels

2 x 90-minute sessions

5 + 1 days a week

20-hour weekly commitment


View Advanced Competitor example week

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

At Home

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

Each day will consist 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.

We hope these sessions will help you continue to train during these difficult times.

1. FLOW

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


2. SKILL

A) Handstand Walking strength sequence – 3 Rounds VIDEO
3 Bunny hop to tuck handstand (3 reps)
Hold tuck handstand on the third rep (10 seconds)
Extend to full handstand (hold 5 seconds)
5 Handstand shoulder shrugs (slow reps)
10, alternating Handstand shoulder taps (or small hand placements)
Lower knees back to tuck handstand (hold 5-10 seconds)

(aim for minimal rest b/t exercises)

Rest 2-minutes between each round


3. CONDITIONING

A) 4 Intervals (alternate A1/A2)
A1. 6-minute AMRAP

2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB Swing

Rest 3-minutes before A2

A2. 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB Squat

Rest 3-minutes before A1

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Options (HSPU). Standing hspu variation of choice (VIDEO) → Push up


4. MUSCLE ENDURANCE / FINISHER

A) 2 to 3 rounds (whole complex can be completed with hands on 2 DB’s, plates, chairs, etc)
10 L-sit pulses (VIDEO)
5-10 tuck sit extensions (single leg or double leg) (VIDEO)
10 to 20 second L-sit hold

(aim for minimal rest b/t exercises)

Rest 60 to 90-seconds between each round


SESSION NOTES FOR CONDITIONING

This week’s long intervals are alternating triplet ladders. The pace you’re looking for is “comfortably hard” or “tough sustainable”. You’re working hard but the pace should be sustainable considering the short (3-minute) rests.

The LT (Lactate Threshold) intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

A) Squat Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 2 to 3-rounds


2. SKILL

A) 3 to 5 Rounds each arm
2 DB/KB Turkish get-up
2 DB/KB Windmill
2 DB/KB Single arm overhead squat

(aim for full complex unbroken on each arm every round)

Rest as needed b/t arms and rounds


3. CONDITIONING

A) 3 sets of 3 intervals
A1. 2-minute AMRAP

5 V-up
10 Push up
20 Air squat

Rest 1-minute before A2

A2. 2-minute AMRAP
30 Double unders
10 DB snatch, alternating

Rest 1-minute before A3

A3. 2-minute AMRAP
60m Shuttle run
8 DB Power clean over (VIDEO)

Rest 3-minutes before A1

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Options (DU). Speed rope (VIDEO) → 20 Jumping jacks
Shuttle run. You can break this in three ways: 6 x 5+5m or 3 x 10+10m or 1 x 30+30m
Options (run). If you’re indoors, you can do 16 jumping lunges instead


4. MUSCLE ENDURANCE / FINISHER

A) 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


SESSION NOTES FOR CONDITIONING

Our short intervals this week are longer 2-minute pieces w/ 2:1 Work:Rest ratio and a slightly longer (3-minute) rest between the interval sets. You’re aiming for a very hard pace that is still repeatable across the intervals.

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.

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

1. FLOW

A) Squat Flow (5-minute VIDEO) – Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds


2. SKILL

A) Bounding broad jump* – 5 x 3, go every 90-seconds
* Jump as far as you can on each rep


3. CONDITIONING

Choose conditioning or indoors option:

CONDITIONING

A) 3 Rounds, each for time
400m Run
30m Duck walk
400m Run
30m Handstand walk

Rest 1-minute between rounds

Duck walk. This is a walk at the bottom of the squat w/ hands behind the neck, hip crease below the level of the knee cap. No cheating.
Score. Slowest time on any round
Pace. Consider that the score is your slowest round AND the rest is only 1-minute between rounds

INDOORS ONLY OPTION

A) 3 Rounds, each for time
90 Double unders
30 Box step ups, alternating
9 Wall walk (NEEDS A VIDEO)
30 Cossack squats, alternating

Rest 1-minute between rounds

Box step up. You can wear a weighted back bag for these
Score. Slowest time on any round
Pace. Consider that the score is your slowest round AND the rest is only 1-minute between rounds


4. MUSCLE ENDURANCE / FINISHER

A) Bar muscle up core conditioning – 3 Rounds VIDEO
10-second Hollow hold
Full roll to hollow hold (left)
5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds)
10-second Hollow hold (10-seconds)
Full roll to hollow hold (right)
5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)

(aim for minimal rest b/t exercises)

Rest 30 to 60-seconds b/t rounds

Note. Hold something between your feet for the entire set


SESSION NOTES FOR CONDITIONING

If you have never tried the “duck walks” before, they might be a bit of a surprise after a hard 400m run. Make sure to get in some practice in your warm-up. You would ideally walk with feet flat (vs on toes) if your mobility/strength allows it. Don’t rush through these in the workout, focus on quality first then move fast if you can (while keeping good mechanics).

You can break the HSW up to 5, 10, 15 or even just to a single 30m segment. Choose a breakdown that’ll be challenging for you.

Note your score is the slowest round time = consistency is king. Consider the short rest between the rounds in your pacing.

These intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. 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


2. SKILL

A) Muscle up transition strength
8 – 6 – 4 – 2 reps each
Box Russian Dips (VIDEO)
Back support slide throughs (hands on DBs – VIDEO)
Muscle-up transition push-ups (VIDEO

(aim for minimal rest b/t exercises)

Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip)
Note. Use a towel on the floor for sliding


3. CONDITIONING

A) For time
30 DB Thruster
30 DB Ground to shoulder
30 DB Squat
30 DB Push press
30 DB (forward) Lunges, alternating

Every minute, on the minute (including the 1st minute): 5 Burpees

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Flow. Each minute (including the start of the workout) begins with 5 burpees before you can continue with the DB movements.


4. MUSCLE ENDURANCE / FINISHER

A) Handstand/pistol strength – For quality
2 Rounds
4 Negative handstand push up (5 to 8-second negative)
4/side Negative Pistol (5 to 8-second negative)
+
2 Rounds
10 to 20-second Bottom of a push-up hold (planche or tricep push-up position)
15-second/side Bottom of a pistol hold
+
2 Rounds
3 to 8 Wall facing handstand push up (VIDEO)
8/side Pistols

(aim for minimal rest b/t exercises)

Options (HSPU). Standing hspu variations of choice (VIDEO) → Push up
Options (Pistols). Pistol to a box/couch or similar OR with support (hold on to something) OR feet together squats. You can elevate your heel slightly as needed to improve your ankle motion.


SESSION NOTES FOR CONDITIONING

This is a variation on the theme of an old school classic “Airforce WOD”. You want to move fast as every minute “costs” you more burpees BUT you cannot walk over the edge too far into the “red zone of no return”. It’s a delicate balance. Good luck.

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.

1. FLOW

A) Warm up Flow #3 (VIDEO) – Follow along for 10-minutes or so (pause the video where needed as you’re learning the sequence)


2. SKILL

A) 5 to 8-minute EMOM
20 to 40-second Handstand walk on the spot* (VIDEO)

* Shoulder taps as shown on video are optional if you want to challenge the skill further

Note. Pick a time duration you can sustain across the 8-minutes


3. CONDITIONING

Choose aero or indoors option:

CONDITIONING (AERO)

A) 1-hour Ruck (nose breathing)
Load a back bag with some weight and head out for a 1-hour ruck. The more hills (preferably steep) you can find, the better.

Option. If you cannot go out to ruck, you could also choose a long session from our Assault bike or C2 Bike plans OR do any other easy pace cardio for an hour.

INDOORS ONLY OPTION

A) 2 or 4 Rounds @ steady pace
100 Air squat
1-minute Bottom of squat hold
50 Push up
1- minute Plank hold
25 V-ups OR tuck ups
1-minute Hollow hold (VIDEO)

Rest as needed to complete the holds in good positions.

# of rounds. Choose a volume that’s appropriate to your fitness level.

Squat hold. This is under tension ( = NOT collapsed at the bottom) at just below parallel
Push up (options). Incline push up
Hollow hold (options). Choose a variation from the video that allows you to this in minimal sets w/ good form


4. MUSCLE ENDURANCE / FINISHER

A) Tempo circuit – 3 or 4 Rounds, rest as needed
8 – 12 Goblet DB/KB Cyclist squat @ Tempo 2020
8 – 12/side DB/KB Single leg deadlift @ Tempo 2020
8 – 12/side Single arm DB/KB Half kneeling strict press @ Tempo 2020
8 – 12/side Single arm DB/KB row @ Tempo 2020

Cyclist squat. This is a narrow stance, heels elevated squat variation. You can use a plate or even a hard ab-mat to elevate the heels. IF you did the inside version of the workout, you might want to skip these ones.

Tempo (2020). 2-sec down, no pause at the bottom, 2-sec up, no pause at the top


SESSION NOTES FOR CONDITIONING

Today’s outdoor conditioning is a long “ruck”. Load a back bag with some weight and go for an hour long hike. Preferably in nature, preferably on a hilly route. You can also do this in a more urban environment, still seeking for hills and stairs for additional challenge. Do your best to keep nose breathing through the whole walk.

The indoor option is essentially a long muscle endurance piece. Focus on moving good range-of-motion and positions on each movement. Go for big sets but rest before you lose your form.

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
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

Session 1 – Weightlifting / Strength

Session 2 – Strength / Conditioning

Session 3 – Weightlifting / Skill

Session 4 – Skill / SPP Conditioning

Session 5 – Optional Extra Day


Suggested Schedule

Mon – S1, Tue – S2

Wed – Active Recovery

Thu – S3, Fri – S4, Sat – S5

Sun – REST


TRAINING AND LIFESTYLE RESOURCES

Move well. We have expanded the Mobility Video Library. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

WEIGHTLIFTING + STRENGTH

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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) Power snatch + Deep power snatch + Snatch – 7 to 10 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
#1 – Catch in a power position, pause for 1-second, stand up to finish the rep
#2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
#3 – Regular snatch

Notes.
– Do your 1st set @ 65%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift


#2 – STRENGTH

A) Front squat + back squat – 3 x 4 + 6-10 @ 76-82%1RM Front squat (2 RIR), Rest 3 to 4-minutes between sets

B) Band Circuit (VIDEO) – Complete 2 to 3-rounds at your own pace
10/direction, Band scapular cam-shaft
10 Band pull-apart
10 Band face-pull
10-20 steps (each way), Band lateral walk
10 Band squat, slow tempo
10-15/side, Band quadruped hip extension

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A).
– The % range is based on your front squat. Make sure to stay (at least) 2 reps away from failure on each lift.
– Each set is 4 front squats + 6 to 10 back squats. Rack the bar after the front squats, then immediately unrack it and do the set of back squats ( = this is a single set with only rest being the time to change from front to back rack).

Notes (B).
– If this is the first time you’re doing these movements, keep the volume lower and pay attention to your form (full range-of-motion and mechanics)
– Use a band that allows you to complete each movement in a single set. The sets should “burn” but you must be able to keep the full range of motion.

Cool down

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

STRENGTH + CONDITIONING (MAP)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Alternate A1 / A2
A1. Stiff-legged deadlift
– 3 x 10 @ RPE 7+ (3 RIR on the 1st set), Rest 1 to 2-minutes before A2
A2. Seated strict press – 3 x 10 @ 66-72%1RM press (3 RIR on the 1st set), Rest 2 to 3-minutes before A1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Note (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 for 12 – 15 reps (around 60%1RM DL is a good reference point). You can then either stay with the same weight or build up as long as your form is good.


#2 – CONDITIONING (MAP)

Warm-up

A) 4-minute EMOM (nose breathing only):
(1) – Run @ easy pace
(2) – Assault bike @ easy pace

B) 2 rounds of:
100m run
8 Power clean @ 20/15kg (45/35lbs)
4 Bar-facing burpees
8/6 (cal) Assault bike
8 Thrusters @ 20/15kg (45/35lbs)
2 Bar muscle-ups

Rest 1-minute between rounds

Main set

A) 3 sets of intervals (A1 – A2 – A1 or A2)
A1. Interval set #1 – 4 rounds of:

In a 60-second window
80m Run
+
AMRAP in the remaining time of:
4 Power clean @ 52.5/35kg (115/75lbs)
4 Bar-facing burpees

Rest 30-seconds between rounds

Rest 3-minutes before A2

A2. Interval set #2 – 4 rounds of:
60-second AMRAP
8/6 (cal) Assault bike
4 Thruster @ 52.5/35kg (115/75lbs)
2 Bar muscle-ups

Rest 30-seconds between rounds

Rest 3-minutes before A1

Pace. Tough and repeatable (see notes). Both barbell movements and the bar muscle-ups should be done unbroken

Flow. A1 – A2 – A1 or A2

Cool down

A) 5-minute easy assault bike


SESSION NOTES

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Dose. Put your body under repeated aerobic stress (hard efforts!)
Intent. Develop your capacity to maintain high work output in medium/longer workouts

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Instructions (pacing).
– Aim to maintain the same pace for the run and assault bike for all intervals.
– Find a pace so that you could repeat each interval for one more round if you had to

Debrief.
– Were you able to hit the same amount of calories/reps on each movement for all the intervals?
– Were you able to move for the whole 60-seconds?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell
→ 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)
Bar muscle-ups → reduce reps to 1 → Chest to bar pull-ups → regular pull-ups
Run → Choose a distance outside that will take you < 30-seconds → 10m shuttle-runs for 30-seconds → Row for calories
Assault bike → Bike-erg → Any other monostructural movement like row or ski.

Link to Movement Cues

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 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) 3 rounds – nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Bear Crawl
4 Candlestick Rolls
20 Handstand Shoulder Taps

D) 3 rounds, nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Duck Walk
4 Russian Pull-overs (VIDEO)
20 Anti-rotations

E) Hip rotation flow (VIDEO)

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

Notes. 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 + SKILL

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

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

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

Main set

A) Power clean + Hang clean (above the knee) + jerk – 7 to 10 x 1+1+1 @ 65+%, Go every 75-seconds to 2-minutes

Notes.
– Each set is 1 power clean + 1 hang clean (above the knee) + 1 jerk
– Do your 1st set @ 65%1RM clean and jerk, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.


#2 – SKILL

Intent. The next 20 to 40-minutes are 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.


A) “Plan – Do – Reflect” (Deliberate practice)
1 or 2 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Pull ups, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Power snatch, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Toes to bar, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Hang squat clean, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Handstand push up, go every 20 to 30-seconds

Move straight into the next round after the HSPU without rest

Barbell weights. 30/20kg (65/45lbs) to 42.5/30kg (95/65lbs), focus on movement quality, timing and rhythm, rather than the weight on the bar.
HSPU (option). Standing hspu variations of choice (VIDEO)

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Part A – Develop your gymnastics and bar cycling skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over the next 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.)

SKILL + CONDITIONING (SPP)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist Warm up (5-minute VIDEO)


#1 SKILL

A) Handstand walk skill – 3 Rounds (VIDEO)
3 Front support to elevated downward dog stretch (3 reps)
10-second Pike handstand hold
5-10 Pike handstand shoulder shrugs
2×5-second Pike handstand with single-leg extension hold
10 Pike handstand shoulder taps, alternating

B) Handstand walk – 5 x 10 – 20m, rest as needed between sets

Option (HSW).
20-second Handstand walk against the wall (shoulder taps optional – VIDEO
)


#2 – CONDITIONING (SPP)

A) 10 Rounds for time
5 Deadlift @ 100/70kg (225/155lbs)
5 Burpee box jump over, 24/20”

Time cap. 12-minutes

Cool down

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


SESSION NOTES FOR #2 CONDITIONING

Goal. Push to pace you can sustain for 10 rounds while keeping rest and transitions to a minimum

Key Focus. Just. Keep. Moving

Strategy. Each movement is one rep at a time, so move at a pace where you can keep rest between reps short, and transition right away to the next exercise. Take a couple of deep breaths in those transitions and get moving. Make sure to move with intent and purpose. Inefficient reps will mean wasted energy, forcing you to take more rest as you get deeper into the workout.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep a pace you could sustain for all 10 rounds? Did one movement slow you down more than the others? Were you able to keep rests and transitions to a minimum? How could you have changed your approach and achieved a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Deadlift
→ 100/70kg (225/155lbs) to 70/47.5kg (155/105lbs)
Burpee box jump over → Burpee box step over → Burpee

Link to Movement Cues

Choose one 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 flows or mobility drills of your choice from video library. To find the right drills. think about the movements in the session and the mobility issues you have that might impact those movements. Test your range of motion in the movement that will challenge you, perform the mobility drill, then retest the movement. If you feel immediate improvement, the drill is good for you. If you got worse or felt no difference, find a different mobility drill.

Session.

Choose an option from one of the S5 tabs

Cool Down.

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

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

#1 – OPTIONAL, SPP CONDITIONING

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


A) 3 Rounds for time
40 Wall ball @ 9/6kg (20/14lbs)
20/14 (cal) Assault bike
10 DB snatch, alternating @ 30/22.5kg (70/50lbs)

Time cap. 14-minutes

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Push for a hard, steady pace you think you can sustain for three rounds. Can you keep the wall balls unbroken?

Key Focus. Keep your rests and transitions short, break the sets and pace the bike as needed to avoid any longer rests

Strategy. Go for big sets on each movement, but break the sets before getting too close to failure. Hold a hard pace on the bike (that you think you can keep for three rounds). Break the wall ball into smart sets on rounds 1 and 2. Negative splits (bigger set, then fewer reps on each set) is probably the best approach (if all 3 rounds unbroken is not an option) to save the shoulders. Make a strong push on the final round.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep the wall balls unbroken? Was your pacing appropriate or did it drop significantly over the three rounds? Did you keep transitions short? Should you have broken the DB snatch sooner/more or could you have held on for longer? How would you change your approach if you needed to do this workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Wall ball
→ Lighter ball → Reduce reps to 30 or 20
DB snatch → 30/22.5kg (70/50lbs) to 22.5/15kg (50/35lbs)

Link to Movement Cues

#2 – OPTIONAL, GYMNASTICS

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. HSPU Opener (VIDEO)


A) Core conditioning complex (VIDEO) – complete 2 or 3 rounds of:
10 Supine PPT leg raises
10 Alternating Supine windshield wipers
10 Alternating elbow plank arm reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30-60-seconds between each round

B) Ring MU Strength Circuit – complete 3 rounds of:
30-seconds of table top pulses (VIDEO)
8 back support slide throughs (2 second 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

C) TTB strength circuit:

(Complete 2 rounds)
5 x Kinetic hamstring stretch reps + hold the last rep for 10 seconds (VIDEO)
+
(10-8-6-4-2)
Negative supine TTB (5 seconds down, small weight b/t feet if possible – VIDEO) or if you do have a bar/rig at then complete the more challenging version being negative hanging leg lifts (5 second lower down – VIDEO)
V-up pulses & hold last rep (VIDEO)
Hollow hold with double leg extensions overhead (VIDEO)
Hanging tuck-sit with double or single leg extensions to bar (VIDEO) or Tuck-sit to L-sit in the support position – if you don’t have somewhere to hang (VIDEO)

(Rest as needed b/t exercises)

Rest 2 minutes between each round

D) Handstand Strength Circuit – complete 4 rounds of:
5 straight arm weighted wall PPT reps (VIDEO)
5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO)
1 x bunny hop complex = 1 x bunny hop + 5 second tuck handstand hold + extend one leg (hold for a further 10 seconds – VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the tutorial video for a demonstration on how the sequence flows as well as key cues
– Use a light DB (2-5kgs) for the plank rotations (which is the last exercise of the complex)

Notes (B).
– Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder width apart.
– Back support slide throughs – Show full extension on the way out to the back support position (i.e hips up high and hands shoulder width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
– Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
– Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.
– MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
– Ring Front support hold – arms need to be straight and locked out, shoulders round and pelvis tucked in (so there is no arching of the lower back). If you don’t have a set of rings then do a planche lean instead.

Notes (C).
– Complete 2 rounds of the hamstring stretch before moving onto the 5 rounds of the TTB strength circuit
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your legs straight for the leg raises, V-up pulses and any exercise that starts in a bent leg position and then extends (try to aim for straight legs on that particular extension)
– Hollow hold with DL extension – keep the shoulders as high as you can off the floor when you extend your legs over your head

Notes (D).
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your arms straight through out each exercise as well as maintaining a tight body throughout
– Bunny hop – don’t let any part of your body (head, back & hips) touch the wall when doing the skill as well as finishing the skill in the tuck handstand position.
– Tuck handstand position – tuck your hips under, open your shoulders up (i.e don’t let your shoulders fall in towards the wall), keep your legs bent and refrain from extending them or having them only a little bit bent (which would make it easier as you can compensate through your lower back (which is not what we want).

Movement options.
Russian V-up snaps → Straight leg v-up snaps → Bent leg v-up snaps
MU Push-ups → Tricep push-ups
Bunny hop → single leg kick to handstand (back to wall)

#3 – OPTIONAL, CONDITIONING (AERO #1)

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


Warm-up

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

Main set

A) Your choice @ Easy pace
Option #1 – 10km Row
Option #2 – 10km Ski-erg
Option #3 – 20km Bike-erg
Option #4 – 7km Run

Note. Choose one of the 4 options. Today’s piece is intended to be done at low-intensity to build your aerobic pace. Stick with nose breathing and stay relaxed.

Cool Down

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


SESSION NOTES

Intent. Develop your capacity for longer workouts and improve the ability to recover from high volume
Dose. Building volume at a steady-state low/medium intensity over a longer time duration
Adaptation. Improve your muscles ability to store carbohydrates and utilize oxygen effectively

Feel. This should feel like a very long warm-up, moving at a pace you could maintain for at least 2-hours (“conversational” pace).

Instructions (how to choose your pace).
– Aim for a pace that allows you to maintain nose breathing and (if it was needed) conversation with someone in full sentences.

Debrief.
– How was my pace? Could I have kept it at least for another hour? Was I able to nose breath and speak in full sentences for the rest of the workout?
– How was my movement efficiency?

Link to Movement Cues

#4 – OPTIONAL, CONDITIONING (AERO #2)

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


Warm-up

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

Main set

A) 60-minutes @ easy pace:
10-minute AMRAP:
Row for distance
+
10-minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air squats
+
10-minute AMRAP:
Assault bike/Bike-erg for distance
+
10-minute AMRAP:
2/side Turkish get-up @ 24/16kg (53/35lbs)
4/side KB hang snatch @ 24/16kg (53/35lbs)
6 Toes to bar
12 Box step-ups, 24/20”
+
10-minute AMRAP:
Ski-erg for distance
+
10-minute AMRAP:
60 Single-unders
20 Medball russian twist @ 9/6kg (20/14lbs)
10 KB-swing @ 24/16kg (53/35lbs)
5 Reverse Burpees

*You can change any (or all) of the modalities to running if you don’t have the machine(s) available.

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Intent. Develop your capacity for longer workouts and improve the ability to recover from high volume
Dose. Building volume at a steady-state low/medium intensity over a longer time duration
Adaptation. Improve your muscles ability to store carbohydrates and utilize oxygen effectively

Feel. This should feel like a very long warm-up, moving at a pace you could maintain for at least 2-hours (“conversational” pace).

Instructions (how to choose your pace).
– Aim for a pace that allows you to maintain nose breathing and (if it was needed) conversation with someone in full sentences.

Debrief.
– How was my pace? Could I have kept it at least for another hour? Was I able to nose breath and speak in full sentences for the rest of the workout?
– How was my movement efficiency?

Movement options.
Row, ski-erg, assault bike
→ Any other monostructural movement like row, ski, run, bike.
KB → 24/16kg (53/35lbs) to 12/8kg (26/18lbs)
Pull-ups → Reduce reps (2-4) → Ring rows
Push-ups → Incline push ups
Toes to bar → Hanging knee raises → Tuck ups

#5 – OPTIONAL, CONDITIONING (LT)

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


Warm-up

A1) 2 rounds @ an easy pace nose breathing only:
15/10 (cal) Row
15/10 (cal) Assault bike
15/10 (cal) Ski-erg

A2) 2 rounds of:
10m Front rack walking lunges @ 20/15kg (45/35lbs)
8 Shoulder to overhead @ 20/15kg (45/35lbs)
6 Overhead squats @ 20/15kg (45/35lbs)

1-minute rest between rounds

A3) 2 rounds of:
5m Handstand walk
4 Pistols, alternating
1-3 Ring muscle-ups

1-minute rest between rounds

Main set

A) 3 x 8-minute AMRAPs
A1. 8-minute AMRAP

60/42 (cal) Row
30m Front rack walking lunges @ 42.5/30kg (95/65lbs)
15 Shoulder to overhead @ 42.5/30kg (95/65lbs)

Rest 2-minute before A2

A2. 8-minute AMRAP
40/28 (cal) Assault bike
20m Handstand walk
20 Pistols, alternating

Rest 2-minute before A3

A3. 8-minute AMRAP
20/14 (cal) Ski-erg
10 Overhead squats @ 42.5/30kg (95/65lbs)
5 Ring muscle-ups

Rest 2-minute before A1

Flow. A1 – A2 – A3

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Intent. Develop your capacity for longer endurance-based workouts.
Dose. Building volume at an intensity where there is a balance between production and clearance of lactate (tough but sustainable pace)
Adaptation. Improve your anaerobic threshold by increasing oxygen transport capacity and decreasing oxygen cost at a given speed.

Feel. This should feel like you are working hard but are still in control. You should finish the session feeling like you could have done another round of all three intervals at the same pace.

Instructions (how to choose your pace).
– You’re looking for a repeatable pace (consider the short rests), you should always feel like you could do another interval 2-minute after finishing the current one.

Debrief.
– How was my pace? Could I have kept it for another interval?
– How was my posture/cadence/breathing?
– Did I get the same number of reps on each interval?

Movement options.
Row, ski-erg, assault bike
→ Any other monostructural movement like row, ski or bike. You can also run (60 cal = 600m, 40 cal = 400m, 20 cal = 200m)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
Handstand walk → Reduce distance to 5-10m → Wall-walks (4)→ Shoulder taps in push-ups position
Pistols → Pistols to a band set between J-hooks in a squat rack → Pistols to a box → Pistols holding a support → Box step ups, high
Ring muscle-ups → Reduce reps (1-4) → Muscle up w/ feet on the ground for assistance → 5 chest to rings pull ups → 5 ring pull ups

Link to Movement Cues

#6 – OPTIONAL, STRENGTH (UPPER BODY FOCUS)

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


A) Alternate A1 / A2
A1. Close grip bench press
– 4 x 6 – 8 @ 68-75% (2 RIR on the 1st set), Rest 2-minutes before A2
A2. Strict chin up – 3 to 4 x 6 – 8 @ RPE 8+ (1-2 RIR), Rest 2-minutes before A1

B) Rotate through B1 / B2 / B3
B1. Back squat w/ pause (2-sec)
– 3 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 1 to 2-minutes before B2
B2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 1-minute before B3
B3. Barbell bent over row – 3 x 10 – 14 @ RPE 8 (2 RIR), Rest 1 to 2-minutes before B1

C) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A1).
– Close grip = thumb just on the edge of the smooth part of the barbell
– The % is based on your regular bench press

Notes (B1). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position

Notes (C).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Cool down

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

#7 – OPTIONAL, STRENGTH (LOWER BODY FOCUS)

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


A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 2 to 3 x 8 – 12 @ 45-50%1RM, Go every 2-minutes

C) Alternate C1 / C2
C1. Hip thrust (VIDEO)
– 3 x 8 @ RPE 8 (2 RIR), Rest 1-minute before C2
C2. Strict chin up – 3 x 6 – 8 @ RPE 8+ (1-2 RIR), Rest 2-minutes before C1

D1. Single leg DB/KB deadlift – 3 x 8 – 12 @ RPE 8 (2 RIR), Rest 1-minute before D2
D2. Close grip bench press – 3 x 6 – 8 @ 68-75% (2 RIR on the 1st set), Rest 2-minutes before D1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (D2).
– Close grip = thumb just on the edge of the smooth part of the barbell
– The % is based on your regular bench press

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

#8 – OPTIONAL, STRENGTH (SNATCH FOCUS)

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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
10 to 15 x 1 @ 65-70%, Go every minute
10 to 15 x 1 @ 70-75%, Go every minute

Intent. Accumulate excellent repetitions (if you have to step on the way up to adjust balance the rep won’t count)
Flow. Do the 1st 10 to 15 reps @ 65-70%1RM snatch, then go up to 70-75% for the remaining 10 to 15 reps.


#2 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

C) Alternate C1 / C2
C1. Strict chin up w/ tempo (2020)
– 3 x 5+ @ RPE 8+ (1-2 RIR), Rest 2-minutes before C2
C2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 2-minutes before C1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (C1).
– “5+” means that each set is 5 or more repetitions (as many as you can while staying 1 to 2 repetitions away from failure).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set

Notes (C2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

#9 – OPTIONAL, STRENGTH (CLEAN AND JERK FOCUS)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Jerk
2 – 3 x 4 + 1 @ 65+%, Go every 3-minutes
3 x 3 + 1 @ Continue building up, Go every 3-minutes
3 x 2 + 1 @ Continue building up, Go every 2-minutes

B) Split jerk – 3 x 1 @ Continue building up from where you left off in part A, Go every 90-seconds

Notes (A).
– Each set is 2 – 4 push press + 1 jerk (split or power)
– Start @ 65%1RM jerk
– 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


#2 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

C) Alternate C1 / C2
C1. Strict chin up w/ tempo (2020)
– 3 x 5+ @ RPE 8+ (1-2 RIR), Rest 2-minutes before C2
C2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 2-minutes before C1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (C1).
– “5+” means that each set is 5 or more repetitions (as many as you can while staying 1 to 2 repetitions away from failure).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set

Notes (C2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

#10 – OPTIONAL, STRONGMAN

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Log Clean + Shoulder to overhead complex [shoulder press (SP) + push press (PP) + push jerk (PJ) + split Jerk (SJ)) – in 20 minutes, work up to a heavy set of one (1)


#2 – CONSISTENCY

A) 15 minute EMOM
(1) – OH Yoke carry 15m carry @ ascending load
(2) – Standing hand over hand sled pull 15m @ ascending load
(3) – REST


#3 – CONDITIONING

A) Amrap 10 minutes of:
50m Single arm KB Front Rack Carry @ 40/32kg (88/70lbs)
25 Sumo Deadlift High Pull @ 40/32kg (88/70lbs)

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES FOR #1 – STRENGTH

STOH Complex. One (1) rep of each movement. When you can no longer shoulder press the log, move to PP+PJ+SJ only. Don’t go heavier than your PP allows.

Note. Spend any additional time practising the movement, don’t rush up to your heaviest weight, take the whole 20 minutes for this.

Technique notes on STOH Complex. Bring the log to the hip crease with bent arms. Hips move forward during hip extension. Roll the log up over your abs with fast elbows. In the rack position lean back slightly to accommodate for the bigger diameter of the log and maintain this position. Be patient on the dip to maintain contact with the log.

Options. If you do not have a log, you can do this session with an axle or if neither, with DBs. Do your very best to get access to a log first though.


SESSION NOTES FOR #2 – CONSISTENCY

Technique notes on Overhead Yoke carry. Keep your arms straight, press the Yoke to the ceiling, but keep your shoulders down (no shrugging). The walk is similar to the normal Yoke Carry.

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Engine

WEEKLY SCHEDULE

Monday – Weightlifting / Strength / Conditioning
Tuesday – Strength / Conditioning
Wednesday – Active Recovery
Thursday – Strength / Conditioning
Friday – Skill
Saturday – Weightlifting / Conditioning
Sunday – Rest


TRAINING AND LIFESTYLE RESOURCES

Move well. We have expanded the Mobility Video Library. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

WEIGHTLIFTING + STRENGTH + CONDITIONING (MAP)

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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) Power snatch + Deep power snatch + Snatch – 7 to 10 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
#1 – Catch in a power position, pause for 1-second, stand up to finish the rep
#2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
#3 – Regular snatch

Notes.
– Do your 1st set @ 65%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift


#2 – STRENGTH

A) Front squat + back squat – 3 x 4 + 6 to 10 @ 76-82%1RM Front squat (2 RIR), Rest 3 to 4-minutes between sets

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes.
– The % range is based on your front squat. Make sure to stay (at least) 2 reps away from failure on each lift.
– Each set is 4 front squats + 6 to 10 back squats. Rack the bar after the front squats, then immediately unrack it and do the set of back squats ( = this is a single set with only rest being the time to change from front to back rack).


#3 – CONDITIONING (MAP)

Warm-up

A) 8-minute EMOM (nose breathing only):
(1) – Run @ easy pace
(2) – Assault bike @easy pace

B) 2 rounds of:
100m run
8 Power clean @ 20/15kg (45/35lbs)
4 Bar-facing burpees
8/6 (cal) Assault bike
8 Thrusters @ 20/15kg (45/35lbs)
2 Bar muscle-ups

Rest 1-minute between rounds

Main set

A) 3 to 4 sets of intervals [A1 – A2 – A1 (- A2)]
A1. Interval set #1 – 4 rounds of:

In a 60-second window
80m Run
+
AMRAP in the remaining time of:
4 Power clean @ 52.5/35kg (115/75lbs)
4 Bar-facing burpees

Rest 30-seconds between rounds

Rest 3-minutes before A2

A2. Interval set #2 – 4 rounds of:
60-second AMRAP
8/6 (cal) Assault bike
4 Thruster @ 52.5/35kg (115/75lbs)
2 Bar muscle-ups

Rest 30-seconds between rounds

Rest 3-minutes before A1

Pace. Tough and repeatable (see notes). Both barbell movements and the bar muscle-ups should be done unbroken

Flow. A1 – A2 – A1 (- A2)

Cool Down

A) 5-minute easy assault bike


SESSION NOTES

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Dose. Put your body under repeated aerobic stress (hard efforts!)
Intent. Develop your capacity to maintain high work output in medium/longer workouts

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Instructions (pacing).
– Aim to maintain the same pace for the run and assault bike for all intervals.
– Find a pace so that you could repeat each interval for one more round if you had to

Debrief.
– Were you able to hit the same amount of calories/reps on each movement for all the intervals?
– Were you able to move for the whole 60-seconds?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell
→ 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)
Bar muscle-ups → reduce reps to 1 → Chest to bar pull-ups → regular pull-ups
Run → Choose a distance outside that will take you < 30-seconds → 10m shuttle-runs for 30-seconds → Row for calories
Assault bike → Bike-erg → Any other monostructural movement like row or ski.

Link to Movement Cues

STRENGTH + CONDITIONING (AERO)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Alternate A1 / A2
A1. Stiff-legged deadlift
– 3 to 4 x 10 @ RPE 7+ (3 RIR on the 1st set), Rest 1 to 2-minutes before A2
A2. Seated strict press – 3 to 4 x 10 @ 66-72%1RM press (3 RIR on the 1st set), Rest 2 to 3-minutes before A1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Note (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 for 12 – 15 reps (around 60%1RM DL is a good reference point). You can then either stay with the same weight or build up as long as your form is good.


#2 – CONDITIONING (AERO)

Warm-up

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

Main set

OPTION #1 – 60-minutes @ easy pace:
10-minute AMRAP:
Row for distance
+
10-minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air squats
+
10-minute AMRAP:
Assault bike/Bike-erg for distance
+
10-minute AMRAP:
2/side Turkish get-up @ 24/16kg (53/35lbs)
4/side KB hang snatch @ 24/16kg (53/35lbs)
6 Toes to bar
12 Box step-ups, 24/20”
+
10-minute AMRAP:
Ski-erg for distance
+
10-minute AMRAP:
60 Single-unders
20 Medball russian twist @ 9/6kg (20/14lbs)
10 KB-swing @ 24/16kg (53/35lbs)
5 Reverse Burpees

*You can change any (or all) of the modalities to running if you don’t have the machine(s) available.

OPTION #2 – Your choice @ Easy pace
10km Row OR 10km Ski-erg OR 20km Bike-erg OR 7km Run

Note. Choose one of the 4 options. This piece is intended to be done at low-intensity to build your aerobic pace. Stick with nose breathing and stay relaxed.

Cool Down

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


SESSION NOTES

Intent. Develop your capacity for longer workouts and improve the ability to recover from high volume
Dose. Building volume at a steady-state low/medium intensity over a longer time duration
Adaptation. Improve your muscles ability to store carbohydrates and utilize oxygen effectively

Feel. This should feel like a very long warm-up, moving at a pace you could maintain for at least 2-hours (“conversational” pace).

Instructions (how to choose your pace).
– Aim for a pace that allows you to maintain nose breathing and (if it was needed) conversation with someone in full sentences.

Debrief.
– How was my pace? Could I have kept it at least for another hour? Was I able to nose breath and speak in full sentences for the rest of the workout?
– How was my movement efficiency?

Movement options.
Row, ski-erg, assault bike
→ Any other monostructural movement like row, ski, run, bike.
KB → 24/16kg (53/35lbs) to 12/8kg (26/18lbs)
Pull-ups → Reduce reps (2-4) → Ring rows
Push-ups → Incline push ups
Toes to bar → Hanging knee raises → Tuck ups

Link to Movement Cues

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 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) 3 rounds – nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Bear Crawl
4 Candlestick Rolls
20 Handstand Shoulder Taps

D) 3 rounds, nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Duck Walk
4 Russian Pull-overs (VIDEO)
20 Anti-rotations

E) Hip rotation flow (VIDEO)

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

Notes. 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 – STRENGTH + CONDITIONING (LT)

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Hip – Flexion (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


#1 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying under constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).


#2 – CONDITIONING (LT)

Warm-up

A1) 2 rounds @ an easy pace nose breathing only:
15/10 (cal) Row
15/10 (cal) Assault bike
15/10 (cal) Ski-erg

A2) 2 rounds of:
10m Front rack walking lunges @ 20/15kg (45/35lbs)
8 Shoulder to overhead @ 20/15kg (45/35lbs)
6 Overhead squats @ 20/15kg (45/35lbs)

1-minute rest between rounds

A3) 2 rounds of:
5m Handstand walk
4 Pistols, alternating
1-3 Ring muscle-ups

1-minute rest between rounds

Main set

A) 3 x 8-minute AMRAPs
A1. 8-minute AMRAP

60/42 (cal) Row
30m Front rack walking lunges @ 42.5/30kg (95/65lbs)
15 Shoulder to overhead @ 42.5/30kg (95/65lbs)

Rest 2-minute before A2

A2. 8-minute AMRAP
40/28 (cal) Assault bike
20m Handstand walk
20 Pistols, alternating

Rest 2-minute before A3

A3. 8-minute AMRAP
20/14 (cal) Ski-erg
10 Overhead squats @ 42.5/30kg (95/65lbs)
5 Ring muscle-ups

Rest 2-minute before A1

Flow. A1 – A2 – A3

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Intent. Develop your capacity for longer endurance-based workouts.
Dose. Building volume at an intensity where there is a balance between production and clearance of lactate (tough but sustainable pace)
Adaptation. Improve your anaerobic threshold by increasing oxygen transport capacity and decreasing oxygen cost at a given speed.

Feel. This should feel like you are working hard but are still in control. You should finish the session feeling like you could have done another round of all three intervals at the same pace.

Instructions (how to choose your pace).
– You’re looking for a repeatable pace (consider the short rests), you should always feel like you could do another interval 2-minute after finishing the current one.

Debrief.
– How was my pace? Could I have kept it for another interval?
– How was my posture/cadence/breathing?
– Did I get the same number of reps on each interval?

Movement options.
Row, ski-erg, assault bike
→ Any other monostructural movement like row, ski or bike. You can also run (60 cal = 600m, 40 cal = 400m, 20 cal = 200m)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
Handstand walk → Reduce distance to 5-10m → Wall-walks (4)→ Shoulder taps in push-ups position
Pistols → Pistols to a band set between J-hooks in a squat rack → Pistols to a box → Pistols holding a support → Box step ups, high
Ring muscle-ups → Reduce reps (1-4) → Muscle up w/ feet on the ground for assistance → 5 chest to rings pull ups → 5 ring pull ups

Link to Movement Cues

SKILL

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Intent. The next 40 to 60-minutes are 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.


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 – 5 Pull ups, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Power snatch, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Toes to bar, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Hang squat clean, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Handstand push up, go every 20 to 30-seconds

Move straight into the next round after the HSPU without rest

Barbell weights. 30/20kg (65/45lbs) to 42.5/30kg (95/65lbs), focus on movement quality, timing and rhythm, rather than the weight on the bar.

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Part A – Develop your gymnastics and bar cycling skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over the next 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 + CONDITIONING

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

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

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

Main set

A) Power clean + Hang clean (above the knee – VIDEO) + jerk – 7 to 10 x 1+1+1 @ 65+%, Go every 75-seconds to 2-minutes

Notes.
– Each set is 1 power clean + 1 hang clean (above the knee) + 1 jerk
– Do your 1st set @ 65%1RM clean and jerk, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.


#2 – PREHAB

A) Band Circuit (VIDEO) – Complete 2 to 3-rounds at your own pace
10/direction, Band scapular cam-shaft
10 Band pull-apart
10 Band face-pull
10-20 steps (each way), Band lateral walk
10 Band squat, slow tempo
10-15/side, Band quadruped hip extension

Notes.
– If this is the first time you’re doing these movements, keep the volume lower and pay attention to your form (full range-of-motion and mechanics)
– Use a band that allows you to complete each movement in a single set. The sets should “burn” but you must be able to keep the full range of motion.


#3 – CONDITIONING

A) 10 Rounds for time
3 Sandbag over the shoulder @ 150/100lbs
2 Burpee box jump over, 30/24”
1 Rope climb, 15’

Time cap. 15-minutes

Cool down

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


SESSION NOTES

Goal. Push to pace you can sustain for 10 rounds while keeping rest and transitions to a minimum

Key Focus. Just. Keep. Moving

Strategy. Each movement is one rep at a time, so move at a pace where you can keep rest between reps short, and transition right away to the next exercise. Take a couple of deep breaths in those transitions and get moving. Make sure to move with intent and purpose. Inefficient reps will mean wasted energy, forcing you to take more rest as you get deeper into the workout.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep a pace you could sustain for all 10 rounds? Did one movement slow you down more than the others? Were you able to keep rests and transitions to a minimum? How could you have changed your approach and achieved a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Sandbag → 150/100lbs to 100/70lbs → Heavy DB power clean over (VIDEO)
Burpee box jump over → 30/24” to 24/20”
Rope climb → ½ length climb → Pull to standing from the floor (3 reps) → Rope pull-ups (4 reps)

Link to Movement Cues

REST DAY

Optional – Gymnastics

This optional gymnastics session is for those who want to develop a strong base for sports specific gymnastics movements (muscle ups, handstand push ups, pull ups, toes to bar etc.).

You can either do it on a recovery day (if you feel ready to train 6-days a week), as the 2nd session on one of the training days (maybe before a rest day), replace another weekly session with it or add one part of the session to your regular sessions each day to spread the work over multiple days.


PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. HSPU Opener (VIDEO)


A) Core conditioning complex (VIDEO) – complete 2 or 3 rounds of:
10 Supine PPT leg raises
10 Alternating Supine windshield wipers
10 Alternating elbow plank arm reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30-60-seconds between each round

B) Ring MU Strength Circuit – complete 3 rounds of:
30-seconds of table top pulses (VIDEO)
8 back support slide throughs (2 second 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

C) TTB strength circuit:

(Complete 2 rounds)
5 x Kinetic hamstring stretch reps + hold the last rep for 10 seconds (VIDEO)
+
(10-8-6-4-2)
Negative supine TTB (5 seconds down, small weight b/t feet if possible – VIDEO) or if you do have a bar/rig at then complete the more challenging version being negative hanging leg lifts (5 second lower down – VIDEO)
V-up pulses & hold last rep (VIDEO)
Hollow hold with double leg extensions overhead (VIDEO)
Hanging tuck-sit with double or single leg extensions to bar (VIDEO) or Tuck-sit to L-sit in the support position – if you don’t have somewhere to hang (VIDEO)

(Rest as needed b/t exercises)

Rest 2 minutes between each round

D) Handstand Strength Circuit – complete 4 rounds of:
5 straight arm weighted wall PPT reps (VIDEO)
5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO)
1 x bunny hop complex = 1 x bunny hop + 5 second tuck handstand hold + extend one leg (hold for a further 10 seconds – VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the tutorial video for a demonstration on how the sequence flows as well as key cues
– Use a light DB (2-5kgs) for the plank rotations (which is the last exercise of the complex)

Notes (B).
– Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder width apart.
– Back support slide throughs – Show full extension on the way out to the back support position (i.e hips up high and hands shoulder width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
– Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
– Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.
– MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
– Ring Front support hold – arms need to be straight and locked out, shoulders round and pelvis tucked in (so there is no arching of the lower back). If you don’t have a set of rings then do a planche lean instead.

Notes (C).
– Complete 2 rounds of the hamstring stretch before moving onto the 5 rounds of the TTB strength circuit
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your legs straight for the leg raises, V-up pulses and any exercise that starts in a bent leg position and then extends (try to aim for straight legs on that particular extension)
– Hollow hold with DL extension – keep the shoulders as high as you can off the floor when you extend your legs over your head

Notes (D).
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your arms straight through out each exercise as well as maintaining a tight body throughout
– Bunny hop – don’t let any part of your body (head, back & hips) touch the wall when doing the skill as well as finishing the skill in the tuck handstand position.
– Tuck handstand position – tuck your hips under, open your shoulders up (i.e don’t let your shoulders fall in towards the wall), keep your legs bent and refrain from extending them or having them only a little bit bent (which would make it easier as you can compensate through your lower back (which is not what we want).

Movement options.
Russian V-up snaps → Straight leg v-up snaps → Bent leg v-up snaps
MU Push-ups → Tricep push-ups
Bunny hop → single leg kick to handstand (back to wall)

SPP

WEEKLY SCHEDULE

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


TRAINING AND LIFESTYLE RESOURCES

Move well. We have expanded the Mobility Video Library. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

WEIGHTLIFTING + STRENGTH + CONDITIONING

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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) Power snatch + Deep power snatch + Snatch – 7 to 10 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
#1 – Catch in a power position, pause for 1-second, stand up to finish the rep
#2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
#3 – Regular snatch

Notes.
– Do your 1st set @ 65%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift


#2 – STRENGTH

A) Front squat + back squat – 3 x 4 + 6-10 @ 76-82%1RM Front squat (2 RIR), Rest 3 to 4-minutes between sets

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes.
– The % range is based on your front squat. Make sure to stay (at least) 2 reps away from failure on each lift.
– Each set is 4 front squats + 6 to 10 back squats. Rack the bar after the front squats, then immediately unrack it and do the set of back squats ( = this is a single set with only rest being the time to change from front to back rack).


#3 – CONDITIONING

A) 3 Rounds for time
20 Wall ball @ 14/9kg (30/20lbs)
20/14 (cal) Assault bike
20 GHD sit-up
20 DB snatch, alternating @ 30/22.5kg (70/50lbs)

Time cap. 17-minutes

Cool down

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


SESSION NOTES

Goal. Push for a hard, steady pace you think you can sustain for three rounds. Can you keep the wall balls unbroken?

Key Focus. Keep your rests and transitions short, break early enough on the DB snatch to save the shoulders and to allow for big (unbroken) sets on the wall balls

Strategy. Go for big sets on each movement, but break the sets before getting too close to failure. Hold a hard pace on the bike (that you think you can keep for three rounds). Break the DB snatch into smart sets on rounds 1 and 2. Negative splits (bigger set, then fewer reps on each set) is probably the best approach to save the shoulders, and allow you to get back onto the wall ball quickly after your final rep. Push to hang-on, on the final round.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep the wall balls unbroken? Was your pacing appropriate or did it drop significantly over the three rounds? Did you keep transitions short? Should you have broken the DB snatch sooner/more or could you have held on for longer? How would you change your approach if you needed to do this workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Wall ball
→ 14/9kg (30/20lbs) to 9/6kg (20/14lbs)
GHD sit up → GHD sit up to parallel → Anchored ab-mat sit up
DB snatch → 30/22.5kg (70/50lbs) to 22.5/15kg (50/35lbs)

Link to Movement Cues

STRENGTH + CONDITIONING (LT)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Alternate A1 / A2
A1. Stiff-legged deadlift
– 3 to 4 x 10 @ RPE 7+ (3 RIR on the 1st set), Rest 1 to 2-minutes before A2
A2. Seated strict press – 3 to 4 x 10 @ 66-72%1RM press (3 RIR on the 1st set), Rest 2 to 3-minutes before A1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Note (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 for 12 – 15 reps (around 60%1RM DL is a good reference point). You can then either stay with the same weight or build up as long as your form is good.


#2 – CONDITIONING (LT)

Warm-up

A1) 2 rounds @ an easy pace nose breathing only:
15/10 (cal) Row
15/10 (cal) Assault bike
15/10 (cal) Ski-erg

A2) 2 rounds of:
10m Front rack walking lunges @ 20/15kg (45/35lbs)
8 Shoulder to overhead @ 20/15kg (45/35lbs)
6 Overhead squats @ 20/15kg (45/35lbs)

1-minute rest between rounds

A3) 2 rounds of:
5m Handstand walk
4 Pistols, alternating
1-3 Ring muscle-ups

1-minute rest between rounds

Main set

A) 3 x 8-minute AMRAPs
A1. 8-minute AMRAP

60/42 (cal) Row
30m Front rack walking lunges @ 42.5/30kg (95/65lbs)
15 Shoulder to overhead @ 42.5/30kg (95/65lbs)

Rest 2-minute before A2

A2. 8-minute AMRAP
40/28 (cal) Assault bike
20m Handstand walk
20 Pistols, alternating

Rest 2-minute before A3

A3. 8-minute AMRAP
20/14 (cal) Ski-erg
10 Overhead squats @ 42.5/30kg (95/65lbs)
5 Ring muscle-ups

Rest 2-minute before A1

Flow. A1 – A2 – A3

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Intent. Develop your capacity for longer endurance-based workouts.
Dose. Building volume at an intensity where there is a balance between production and clearance of lactate (tough but sustainable pace)
Adaptation. Improve your anaerobic threshold by increasing oxygen transport capacity and decreasing oxygen cost at a given speed.

Feel. This should feel like you are working hard but are still in control. You should finish the session feeling like you could have done another round of all three intervals at the same pace.

Instructions (how to choose your pace).
– You’re looking for a repeatable pace (consider the short rests), you should always feel like you could do another interval 2-minute after finishing the current one.

Debrief.
– How was my pace? Could I have kept it for another interval?
– How was my posture/cadence/breathing?
– Did I get the same number of reps on each interval?

Movement options.
Row, ski-erg, assault bike
→ Any other monostructural movement like row, ski or bike. You can also run (60 cal = 600m, 40 cal = 400m, 20 cal = 200m)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
Handstand walk → Reduce distance to 5-10m → Wall-walks (4)→ Shoulder taps in push-ups position
Pistols → Pistols to a band set between J-hooks in a squat rack → Pistols to a box → Pistols holding a support → Box step ups, high
Ring muscle-ups → Reduce reps (1-4) → Muscle up w/ feet on the ground for assistance → 5 chest to rings pull ups → 5 ring pull ups

Link to Movement Cues

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 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) 3 rounds – nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Bear Crawl
4 Candlestick Rolls
20 Handstand Shoulder Taps

D) 3 rounds, nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Duck Walk
4 Russian Pull-overs (VIDEO)
20 Anti-rotations

E) Hip rotation flow (VIDEO)

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

Notes. 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.

STRENGTH + CONDITIONING (MAP)

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Hip – Flexion (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)


#1 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying under constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).


#2 – CONDITIONING (MAP)

Warm-up

A) 8-minute EMOM (nose breathing only):
(1) – Run @ easy pace
(2) – Assault bike @easy pace

B) 2 rounds of:
100m run
8 Power clean @ 20/15kg (45/35lbs)
4 Bar-facing burpees
8/6 (cal) Assault bike
8 Thrusters @ 20/15kg (45/35lbs)
2 Bar muscle-ups

Rest 1-minute between rounds

Main set

A) 3 to 4 sets of intervals [A1 – A2 – A1 (- A2)]
A1. Interval set #1 – 4 rounds of:

In a 60-second window
80m Run
+
AMRAP in the remaining time of:
4 Power clean @ 52.5/35kg (115/75lbs)
4 Bar-facing burpees

Rest 30-seconds between rounds

Rest 3-minutes before A2

A2. Interval set #2 – 4 rounds of:
60-second AMRAP
8/6 (Cal) Assault bike
4 Thruster @ 52.5/35kg (115/75lbs)
2 Bar muscle-ups

Rest 30-seconds between rounds

Rest 3-minutes before A1

Pace. Tough and repeatable (see notes). Both barbell movements and the bar muscle-ups should be done unbroken

Flow. A1 – A2 – A1 (- A2)

Cool Down

A) 5-minute easy assault bike


SESSION NOTES

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Dose. Put your body under repeated aerobic stress (hard efforts!)
Intent. Develop your capacity to maintain high work output in medium/longer workouts

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Instructions (pacing).
– Aim to maintain the same pace for the run and assault bike for all intervals.
– Find a pace so that you could repeat each interval for one more round if you had to

Debrief.
– Were you able to hit the same amount of calories/reps on each movement for all the intervals?
– Were you able to move for the whole 60-seconds?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell
→ 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)
Bar muscle-ups → reduce reps to 1 → Chest to bar pull-ups → regular pull-ups
Run → Choose a distance outside that will take you < 30-seconds → 10m shuttle-runs for 30-seconds → Row for calories
Assault bike → Bike-erg → Any other monostructural movement like row or ski.

Link to Movement Cues

SKILL

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


Intent. The next 40 to 60-minutes are 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.


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 – 5 Pull ups, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Power snatch, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Toes to bar, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Hang squat clean, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Handstand push up, go every 20 to 30-seconds

Move straight into the next round after the HSPU without rest

Barbell weights. 30/20kg (65/45lbs) to 42.5/30kg (95/65lbs), focus on movement quality, timing and rhythm, rather than the weight on the bar.

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Part A – Develop your gymnastics and bar cycling skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over the next 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 + CONDITIONING

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Midline Flow (6-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

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

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

Main set

A) Power clean + Hang clean (above the knee – VIDEO) + jerk – 7 to 10 x 1+1+1 @ 65+%, Go every 75-seconds to 2-minutes

Notes.
– Each set is 1 power clean + 1 hang clean (above the knee) + 1 jerk
– Do your 1st set @ 65%1RM clean and jerk, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.


#2 – PREHAB

A) Band Circuit (VIDEO) – Complete 2 to 3-rounds at your own pace
10/direction, Band scapular cam-shaft
10 Band pull-apart
10 Band face-pull
10-20 steps (each way), Band lateral walk
10 Band squat, slow tempo
10-15/side, Band quadruped hip extension

Notes.
– If this is the first time you’re doing these movements, keep the volume lower and pay attention to your form (full range-of-motion and mechanics)
– Use a band that allows you to complete each movement in a single set. The sets should “burn” but you must be able to keep the full range of motion.


#3 – CONDITIONING

A) 10 Rounds for time
3 Sandbag over the shoulder @ 150/100lbs
2 Burpee box jump over, 30/24”
1 Rope climb, 15’

Time cap. 15-minutes

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. Push to pace you can sustain for 10 rounds while keeping rest and transitions to a minimum

Key Focus. Just. Keep. Moving

Strategy. Each movement is one rep at a time, so move at a pace where you can keep rest between reps short, and transition right away to the next exercise. Take a couple of deep breaths in those transitions and get moving. Make sure to move with intent and purpose. Inefficient reps will mean wasted energy, forcing you to take more rest as you get deeper into the workout.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep a pace you could sustain for all 10 rounds? Did one movement slow you down more than the others? Were you able to keep rests and transitions to a minimum? How could you have changed your approach and achieved a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Sandbag
→ 150/100lbs to 100/70lbs → Heavy DB power clean over (VIDEO)
Burpee box jump over → 30/24” to 24/20”
Rope climb → ½ length climb → Pull to standing from the floor (3 reps) → Rope pull-ups (4 reps)

Link to Movement Cues

REST DAY

Optional – Gymnastics

This optional gymnastics session is for those who want to develop a strong base for sports specific gymnastics movements (muscle ups, handstand push ups, pull ups, toes to bar etc.).

You can either do it on a recovery day (if you feel ready to train 6-days a week), as the 2nd session on one of the training days (maybe before a rest day), replace another weekly session with it or add one part of the session to your regular sessions each day to spread the work over multiple days.


PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. HSPU Opener (VIDEO)


A) Core conditioning complex (VIDEO) – complete 2 or 3 rounds of:
10 Supine PPT leg raises
10 Alternating Supine windshield wipers
10 Alternating elbow plank arm reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30-60-seconds between each round

B) Ring MU Strength Circuit – complete 3 rounds of:
30-seconds of table top pulses (VIDEO)
8 back support slide throughs (2 second 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

C) TTB strength circuit:

(Complete 2 rounds)
5 x Kinetic hamstring stretch reps + hold the last rep for 10 seconds (VIDEO)
+
(10-8-6-4-2)
Negative supine TTB (5 seconds down, small weight b/t feet if possible – VIDEO) or if you do have a bar/rig at then complete the more challenging version being negative hanging leg lifts (5 second lower down – VIDEO)
V-up pulses & hold last rep (VIDEO)
Hollow hold with double leg extensions overhead (VIDEO)
Hanging tuck-sit with double or single leg extensions to bar (VIDEO) or Tuck-sit to L-sit in the support position – if you don’t have somewhere to hang (VIDEO)

(Rest as needed b/t exercises)

Rest 2 minutes between each round

D) Handstand Strength Circuit – complete 4 rounds of:
5 straight arm weighted wall PPT reps (VIDEO)
5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO)
1 x bunny hop complex = 1 x bunny hop + 5 second tuck handstand hold + extend one leg (hold for a further 10 seconds – VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the tutorial video for a demonstration on how the sequence flows as well as key cues
– Use a light DB (2-5kgs) for the plank rotations (which is the last exercise of the complex)

Notes (B).
– Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder width apart.
– Back support slide throughs – Show full extension on the way out to the back support position (i.e hips up high and hands shoulder width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
– Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
– Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.
– MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
– Ring Front support hold – arms need to be straight and locked out, shoulders round and pelvis tucked in (so there is no arching of the lower back). If you don’t have a set of rings then do a planche lean instead.

Notes (C).
– Complete 2 rounds of the hamstring stretch before moving onto the 5 rounds of the TTB strength circuit
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your legs straight for the leg raises, V-up pulses and any exercise that starts in a bent leg position and then extends (try to aim for straight legs on that particular extension)
– Hollow hold with DL extension – keep the shoulders as high as you can off the floor when you extend your legs over your head

Notes (D).
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your arms straight through out each exercise as well as maintaining a tight body throughout
– Bunny hop – don’t let any part of your body (head, back & hips) touch the wall when doing the skill as well as finishing the skill in the tuck handstand position.
– Tuck handstand position – tuck your hips under, open your shoulders up (i.e don’t let your shoulders fall in towards the wall), keep your legs bent and refrain from extending them or having them only a little bit bent (which would make it easier as you can compensate through your lower back (which is not what we want).

Movement options.
Russian V-up snaps → Straight leg v-up snaps → Bent leg v-up snaps
MU Push-ups → Tricep push-ups
Bunny hop → single leg kick to handstand (back to wall)

Strength

WEEKLY SCHEDULE

Monday – Weightlifting / Strength
Tuesday – Strength / Conditioning
Wednesday – Active Recovery
Thursday – Strength
Friday – Skill / SPP Conditioning
Saturday – Weightlifting / Strength
Sunday – Rest


TRAINING AND LIFESTYLE RESOURCES

Move well. We have expanded the Mobility Video Library. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

WEIGHTLIFTING + STRENGTH

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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) Power snatch + Deep power snatch + Snatch – 7 to 10 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
#1 – Catch in a power position, pause for 1-second, stand up to finish the rep
#2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
#3 – Regular snatch

Notes.
– Do your 1st set @ 65%1RM snatch, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift


#2 – STRENGTH

A) Front squat + back squat – 3 x 4 + 6-10 @ 76-82%1RM Front squat (2 RIR), Rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1. Seated strict press
– 3 to 4 x 10 @ 66-72%1RM press (3 RIR on the 1st set), Rest 1 to 2-minutes before B2
B2. Prone see-saw row – 3 x 8 – 12 @ RPE 8 (2 RIR), Rest 2 to 3-minutes before B1

C) Band Circuit (VIDEO) – Complete 2 to 3-rounds at your own pace
10/direction, Band scapular cam-shaft
10 Band pull-apart
10 Band face-pull
10-20 steps (each way), Band lateral walk
10 Band squat, slow tempo
10-15/side, Band quadruped hip extension

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A).
– The % range is based on your front squat. Make sure to stay (at least) 2 reps away from failure on each lift.
– Each set is 4 front squats + 6 to 10 back squats. Rack the bar after the front squats, then immediately unrack it and do the set of back squats ( = this is a single set with only rest being the time to change from front to back rack).

Notes (C).
– If this is the first time you’re doing these movements, keep the volume lower and pay attention to your form (full range-of-motion and mechanics)
– Use a band that allows you to complete each movement in a single set. The sets should “burn” but you must be able to keep the full range of motion.

Cool down

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

STRENGTH + CONDITIONING (MAP)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Stiff-legged deadlift – 3 to 4 x 10 @ RPE 7+ (3 RIR on the 1st set), Rest 3 to 5-minutes between sets

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes.
– 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 for 12 – 15 reps (around 60%1RM DL is a good reference point). You can then either stay with the same weight or build up as long as your form is good.


#2 – CONDITIONING (MAP)

Warm-up

A) 8-minute EMOM (nose breathing only):
(1) – Run @ easy pace
(2) – Assault bike @easy pace

B) 2 rounds of:
100m run
8 Power clean @ 20/15kg (45/35lbs)
4 Bar-facing burpees
8/6 (cal) Assault bike
8 Thrusters @ 20/15kg (45/35lbs)
2 Bar muscle-ups

Rest 1-minute between rounds

Main set

A) 3 to 4 sets of intervals [A1 – A2 – A1 (- A2)]
A1. Interval set #1 – 4 rounds of:

In a 60-second window
80m Run
+
AMRAP in the remaining time of:
4 Power clean @ 52.5/35kg (115/75lbs)
4 Bar-facing burpees

Rest 30-seconds between rounds

Rest 3-minutes before A2

A2. Interval set #2 – 4 rounds of:
60-second AMRAP
8/6 (Cal) Assault bike
4 Thruster @ 52.5/35kg (115/75lbs)
2 Bar muscle-ups

Rest 30-seconds between rounds

Rest 3-minutes before A1

Pace. Tough and repeatable (see notes). Both barbell movements and the bar muscle-ups should be done unbroken

Flow. A1 – A2 – A1 (- A2)

Cool Down

A) 5-minute easy assault bike


SESSION NOTES

Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Dose. Put your body under repeated aerobic stress (hard efforts!)
Intent. Develop your capacity to maintain high work output in medium/longer workouts

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Instructions (pacing).
– Aim to maintain the same pace for the run and assault bike for all intervals.
– Find a pace so that you could repeat each interval for one more round if you had to

Debrief.
– Were you able to hit the same amount of calories/reps on each movement for all the intervals?
– Were you able to move for the whole 60-seconds?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell
→ 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)
Bar muscle-ups → reduce reps to 1 → Chest to bar pull-ups → regular pull-ups
Run → Choose a distance outside that will take you < 30-seconds → 10m shuttle-runs for 30-seconds → Row for calories
Assault bike → Bike-erg → Any other monostructural movement like row or ski.

Link to Movement Cues

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release (VIDEO), 3 repetitions of each variation
A2. Box Breathing – 10-20 breaths @ 1-1-1-1 ratio, ie. equal time for inhale – hold – exhale – hold. Start with 3 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) 3 rounds – nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Bear Crawl
4 Candlestick Rolls
20 Handstand Shoulder Taps

D) 3 rounds, nasal breathing only
40/30 calorie Assault bike or 600m run @ RPE 3-4
20m Duck Walk
4 Russian Pull-overs (VIDEO)
20 Anti-rotations

E) Hip rotation flow (VIDEO)

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

Notes. 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.

OPTION #1 – UPPER BODY FOCUS

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


A) Alternate A1 / A2
A1. Close grip bench press
– 4 x 6 – 8 @ 68-75% (2 RIR on the 1st set), Rest 2-minutes before A2
A2. Strict chin up – 3 to 4 x 6 – 8 @ RPE 8+ (1-2 RIR), Rest 2-minutes before A1

B) Rotate through B1 / B2 / B3
B1. Back squat w/ pause (2-sec)
– 3 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 1 to 2-minutes before B2
B2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 1-minute before B3
B3. Barbell bent over row – 3 x 10 – 14 @ RPE 8 (2 RIR), Rest 1 to 2-minutes before B1

C) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A1).
– Close grip = thumb just on the edge of the smooth part of the barbell
– The % is based on your regular bench press

Notes (B1). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position

Notes (C).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Cool down

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

OPTION #2 – LOWER BODY FOCUS

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


A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 2 to 3 x 8 – 12 @ 45-50%1RM, Go every 2-minutes

C) Alternate C1 / C2
C1. Hip thrust (VIDEO)
– 3 x 8 @ RPE 8 (2 RIR), Rest 1-minute before C2
C2. Strict chin up – 3 x 6 – 8 @ RPE 8+ (1-2 RIR), Rest 2-minutes before C1

D1. Single leg DB/KB deadlift – 3 x 8 – 12 @ RPE 8 (2 RIR), Rest 1-minute before D2
D2. Close grip bench press – 3 x 6 – 8 @ 68-75% (2 RIR on the 1st set), Rest 2-minutes before D1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (D2).
– Close grip = thumb just on the edge of the smooth part of the barbell
– The % is based on your regular bench press

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #3 – SNATCH FOCUS

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


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 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
10 to 15 x 1 @ 65-70%, Go every minute
10 to 15 x 1 @ 70-75%, Go every minute

Intent. Accumulate excellent repetitions (if you have to step on the way up to adjust balance the rep won’t count)
Flow. Do the 1st 10 to 15 reps @ 65-70%1RM snatch, then go up to 70-75% for the remaining 10 to 15 reps.


#2 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

C) Alternate C1 / C2
C1. Strict chin up w/ tempo (2020)
– 3 x 5+ @ RPE 8+ (1-2 RIR), Rest 2-minutes before C2
C2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 2-minutes before C1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (C1).
– “5+” means that each set is 5 or more repetitions (as many as you can while staying 1 to 2 repetitions away from failure).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set

Notes (C2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #4 – CLEAN AND JERK FOCUS

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Suggested 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 – 2 times, starting with an empty barbell and adding load on the second round if moving well

Main set

A) Push press + Jerk
2 – 3 x 4 + 1 @ 65+%, Go every 3-minutes
3 x 3 + 1 @ Continue building up, Go every 3-minutes
3 x 2 + 1 @ Continue building up, Go every 2-minutes

B) Split jerk – 3 x 1 @ Continue building up from where you left off in part A, Go every 90-seconds

Notes (A).
– Each set is 2 – 4 push press + 1 jerk (split or power)
– Start @ 65%1RM jerk
– 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


#2 – STRENGTH

A) Back squat w/ pause (2-sec) – 4 x 5 @ 65-75%1RM (2 RIR on the 1st set), Rest 3 to 4-minutes between sets

B) Back squat w/ tempo (2020) – 1 x 8 – 12 @ 45-50%1RM

C) Alternate C1 / C2
C1. Strict chin up w/ tempo (2020)
– 3 x 5+ @ RPE 8+ (1-2 RIR), Rest 2-minutes before C2
C2. Strict dip – 3 x 8 – 12 @ RPE 8+ (2 RIR on the 1st set), tempo 2021, Rest 2-minutes before C1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A). Pause for 2-seconds at the bottom of each repetition. Stay in the most upright position you can in the bottom position.

Notes (B).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set.
– Focus on steady tempo through the full range of motion (don’t let yourself speed through weaker parts of the range).

Notes (C1).
– “5+” means that each set is 5 or more repetitions (as many as you can while staying 1 to 2 repetitions away from failure).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying until constant tension through the set

Notes (C2).
– Tempo 2021 = 2-seconds up/2-seconds down, 1-second hold at top, no pause at the bottom position


Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #5 – STRONGMAN

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Log Clean + Shoulder to overhead complex [shoulder press (SP) + push press (PP) + push jerk (PJ) + split Jerk (SJ)) – in 20 minutes, work up to a heavy set of one (1)


#2 – CONSISTENCY

A) 15 minute EMOM
(1) – OH Yoke carry 15m carry @ ascending load
(2) – Standing hand over hand sled pull 15m @ ascending load
(3) – REST


#3 – CONDITIONING

A) Amrap 10 minutes of:
50m Single arm KB Front Rack Carry @ 40/32kg (88/70lbs)
25 Sumo Deadlift High Pull @ 40/32kg (88/70lbs)

Cool down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES FOR #1 – STRENGTH

STOH Complex. One (1) rep of each movement. When you can no longer shoulder press the log, move to PP+PJ+SJ only. Don’t go heavier than your PP allows.

Note. Spend any additional time practising the movement, don’t rush up to your heaviest weight, take the whole 20 minutes for this.

Technique notes on STOH Complex. Bring the log to the hip crease with bent arms. Hips move forward during hip extension. Roll the log up over your abs with fast elbows. In the rack position lean back slightly to accommodate for the bigger diameter of the log and maintain this position. Be patient on the dip to maintain contact with the log.

Options. If you do not have a log, you can do this session with an axle or if neither, with DBs. Do your very best to get access to a log first though.


SESSION NOTES FOR #2 – CONSISTENCY

Technique notes on Overhead Yoke carry. Keep your arms straight, press the Yoke to the ceiling, but keep your shoulders down (no shrugging). The walk is similar to the normal Yoke Carry.

SKILL + CONDITIONING

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


#1 – SKILL

Intent. The next 20 to 40-minutes are 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.


A) “Plan – Do – Reflect” (Deliberate practice)
1 or 2 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Pull ups, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Power snatch, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Toes to bar, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 Hang squat clean, go every 20 to 30-seconds
+
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 5 Handstand push up, go every 20 to 30-seconds

Move straight into the next round after the HSPU without rest

Barbell weights. 30/20kg (65/45lbs) to 42.5/30kg (95/65lbs), focus on movement quality, timing and rhythm, rather than the weight on the bar.


#2 – CONDITIONING

A) 10 Rounds for time
3 Sandbag over the shoulder @ 150/100lbs
2 Burpee box jump over, 30/24”
1 Rope climb, 15’

Time cap. 15-minutes

Cool down

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


SESSION NOTES #1 – SKILL

Part A – Develop your gymnastics and bar cycling skill and capacity using the “Plan – Do – Reflect” cycle. We’ll be using this structure over the next 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 NOTES #2 – CONDITIONING

Goal. Push to pace you can sustain for 10 rounds while keeping rest and transitions to a minimum

Key Focus. Just. Keep. Moving

Strategy. Each movement is one rep at a time, so move at a pace where you can keep rest between reps short, and transition right away to the next exercise. Take a couple of deep breaths in those transitions and get moving. Make sure to move with intent and purpose. Inefficient reps will mean wasted energy, forcing you to take more rest as you get deeper into the workout.

Instructions. Set up equipment 2-3m apart that allows for easy transition from station to station. This transition is the built-in rest between movements.

Debrief.
– Were you able to keep a pace you could sustain for all 10 rounds? Did one movement slow you down more than the others? Were you able to keep rests and transitions to a minimum? How could you have changed your approach and achieved a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Sandbag
→ 150/100lbs to 100/70lbs → Heavy DB power clean over (VIDEO)
Burpee box jump over → 30/24” to 24/20”
Rope climb → ½ length climb → Pull to standing from the floor (3 reps) → Rope pull-ups (4 reps)

Link to Movement Cues

WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

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

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

Main set

A) Power clean + Hang clean (above the knee – VIDEO) + jerk – 7 to 10 x 1+1+1 @ 65+%, Go every 75-seconds to 2-minutes

Notes.
– Each set is 1 power clean + 1 hang clean (above the knee) + 1 jerk
– Do your 1st set @ 65%1RM clean and jerk, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.


#2 – STRENGTH

A) Alternate A1 / A2
A1. Back rack reverse lunge, alternating
– 3 to 4 x 8/side @ RPE 8+ (2 RIR on the 1st set), Rest to 2-minutes before A2
A2. Incline DB Bench press – 3 to 4 x 12 – 15 @ RPE 8+ (2 RIR on the 1st set), Rest to 2-minutes before A1

B) Alternate B1 / B2
B1. Strict wide grip pull up w/ tempo (2020)
– 3 to 4 x 5+ @ RPE 8+ (1-2 RIR), Rest 1-minute before B2
B2. GHD Hip extension w/ tempo (3011) – 3 x 10 – 15 @ RPE 8 (2 RIR), Rest 2-minutes before B1

RIR (Reps In Reserve). This notes: How many reps away from failure we want you to go. Typically we will work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough for you to challenge yourself to make progress.

Notes (A1). You can increase the range of motion by standing on a single plate or a mat and step back to the floor.

Notes (B1).
– “5+” means that each set is 5 or more repetitions (as many as you can while staying 1 to 2 repetitions away from failure).
– Tempo 2020 = 2-seconds up/2-seconds down, no pause at top or bottom of the movement. Your aim is to keep breathing while staying under constant tension through the set

Notes (B2). Tempo 3011 = 3-seconds down/1-second up, 1-second hold at the top and no pause at the bottom

Cool down

A) Hip Rotation Flow (7-minute VIDEO)

REST DAY

Optional – Gymnastics

This optional gymnastics session is for those who want to develop a strong base for sports specific gymnastics movements (muscle ups, handstand push ups, pull ups, toes to bar etc.).

You can either do it on a recovery day (if you feel ready to train 6-days a week), as the 2nd session on one of the training days (maybe before a rest day), replace another weekly session with it or add one part of the session to your regular sessions each day to spread the work over multiple days.


PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. HSPU Opener (VIDEO)


A) Core conditioning complex (VIDEO) – complete 2 or 3 rounds of:
10 Supine PPT leg raises
10 Alternating Supine windshield wipers
10 Alternating elbow plank arm reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)

(no rest b/t each exercise)

Rest 30-60-seconds between each round

B) Ring MU Strength Circuit – complete 3 rounds of:
30-seconds of table top pulses (VIDEO)
8 back support slide throughs (2 second 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

C) TTB strength circuit:

(Complete 2 rounds)
5 x Kinetic hamstring stretch reps + hold the last rep for 10 seconds (VIDEO)
+
(10-8-6-4-2)
Negative supine TTB (5 seconds down, small weight b/t feet if possible – VIDEO) or if you do have a bar/rig at then complete the more challenging version being negative hanging leg lifts (5 second lower down – VIDEO)
V-up pulses & hold last rep (VIDEO)
Hollow hold with double leg extensions overhead (VIDEO)
Hanging tuck-sit with double or single leg extensions to bar (VIDEO) or Tuck-sit to L-sit in the support position – if you don’t have somewhere to hang (VIDEO)

(Rest as needed b/t exercises)

Rest 2 minutes between each round

D) Handstand Strength Circuit – complete 4 rounds of:
5 straight arm weighted wall PPT reps (VIDEO)
5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO)
1 x bunny hop complex = 1 x bunny hop + 5 second tuck handstand hold + extend one leg (hold for a further 10 seconds – VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Cool down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the tutorial video for a demonstration on how the sequence flows as well as key cues
– Use a light DB (2-5kgs) for the plank rotations (which is the last exercise of the complex)

Notes (B).
– Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder width apart.
– Back support slide throughs – Show full extension on the way out to the back support position (i.e hips up high and hands shoulder width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
– Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
– Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.
– MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
– Ring Front support hold – arms need to be straight and locked out, shoulders round and pelvis tucked in (so there is no arching of the lower back). If you don’t have a set of rings then do a planche lean instead.

Notes (C).
– Complete 2 rounds of the hamstring stretch before moving onto the 5 rounds of the TTB strength circuit
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your legs straight for the leg raises, V-up pulses and any exercise that starts in a bent leg position and then extends (try to aim for straight legs on that particular extension)
– Hollow hold with DL extension – keep the shoulders as high as you can off the floor when you extend your legs over your head

Notes (D).
– Refer to the tutorial videos above for an overview of each exercise (as well as key cues & technique)
– Keep your arms straight through out each exercise as well as maintaining a tight body throughout
– Bunny hop – don’t let any part of your body (head, back & hips) touch the wall when doing the skill as well as finishing the skill in the tuck handstand position.
– Tuck handstand position – tuck your hips under, open your shoulders up (i.e don’t let your shoulders fall in towards the wall), keep your legs bent and refrain from extending them or having them only a little bit bent (which would make it easier as you can compensate through your lower back (which is not what we want).

Movement options.
Russian V-up snaps → Straight leg v-up snaps → Bent leg v-up snaps
MU Push-ups → Tricep push-ups
Bunny hop → single leg kick to handstand (back to wall)

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

READY TO START TRAINING ON THE COMPETITOR PLAN?

Advanced Competitor

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

For the training block that began 27th July, we are trying a new week structure, 7 main sessions and 3 optional sessions. Check out the video for more details.

Advanced Engine

WEEKLY SCHEDULE

Monday – Conditioning (optional) + Weightlifting / Skill / Strength
Tuesday – Strength / Skill + Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / Strength / Conditioning + Skill (optional)
Friday – Skill / Conditioning + Gymnastics (optional)
Saturday – Conditioning + Weightlifting / Strength
Sunday – Rest


TRAINING AND LIFESTYLE RESOURCES

Move well. We created a new Video Library page that speeds navigation. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

SESSION #1 – CONDITIONING (OPTIONAL)

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


Warm-up

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

Main set

Choose one of the options (#1 or #2)


OPTION #1 – Row

3 rounds of:
2500m row

Rest 2-minutes between rounds

Focus. Keep moving at all times: There should be no full stops like holding the handle to your chest for one second before you start the recovery phase, or resting the handle on your knees in the recovery phase.


OPTION #2 – Run

3 rounds of:
2000m run

Rest 2-minutes between rounds

Focus. Try to look further ahead than you normally would and keep your chest tall to improve your posture and breathing.

Cool-down

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


SESSION NOTES

Pace. Aim for a pace that allows you to maintain nose breathing and (if it was needed) answer questions/hold a conversation using full sentences.

Intent. Develop your capacity for longer workouts and improve the ability to recover from high volume
Dose. Building volume at a steady-state low/medium intensity over a longer time duration
Adaptation. Improve your bodies ability to transport and utilize oxygen efficiently

Feel. This should feel like a very long warm-up, moving at a pace you could maintain for at least 2-hours (“conversational” pace).

Debrief.
– How was my pace? Could I have kept it at least for another hour? Was I able to nose breath through the whole session?
– How was my movement efficiency? Was I able to not stop on the rower, or keep my chest tall on the run?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?



SESSION #2 – WEIGHTLIFTING + SKILL + STRENGTH

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


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do 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) Hang snatch (above the knee – VIDEO) + Snatch – 7 to 10 x 1+3 @ 65+%, Go every 90-seconds to 2-minutes

Notes.
– Each set is 1 Hang snatch + 3 Snatch from the floor (you can drop the barbell between the lifts)
– Start @ 65%1RM snatch and build the load up as your form allows


#2 – SKILL

A) Hang power clean – 30 reps @ see notes, Everytime you break (+ at the end):
500m Ski erg to recover, reflect and plan for the next set

Note. Pick a weight that allows you to complete the total repetitions in 4 to 6 sets (e.g. 75/52.5kg (165/115lbs))
Option (Ski erg). 1000m C2 bike or Assault bike


#3 – STRENGTH

A) Back squat – 10 x 3 @ 70-75% (2+ RIR on each set), Go every 2-minutes

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

Notes.
– 2-seconds pause @ bottom of the 1st rep of each set
– Focus on standing each rep up as explosively as you can

Cool-down

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


SESSION NOTES #2 – SKILL

Part A – Work to improve your hang power clean cycling capacity.

Choose the weight and plan the sets so you can finish the 30 reps in 4 to 6 sets or less. After each completed set of HPC, ski 500m to recover but also to reflect on your last set and to choose a focus point for your next set). The focus is on quality repetitions. DO NOT push for big sets with bad form, only do as many reps in a set as excellent form allows.

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 + SKILL

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 10 @ 65+% (2-3 RIR on all sets), Rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1. Strict chin up
– 4 x 6 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before B2
B2. Seated strict press – 4 x 12/10/8/8+ @ 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).
– Do your 1st set of deadlifts @ 65%1RM (or slightly heavier), you can then either stay at the same weight (if it’s challenging) or build the weight up on each set. You’re aiming for challenging but not maximal sets.

Notes (B2).
– Do your 1st set of seated strict press @ a weight you could do for about 14 repetitions, then build the weight up as the reps go down.
– The final set is a “+” set = Do as many repetitions as you can (you’re aiming for at least 8) with the same weight you did the previous set with.
– If you don’t have two (2) barbells available, you can do the seated strict press w/ 2 KBs or 2 DBs as well.


#2 – SKILL

A) Pistols – Take 15-minutes to practice these different variations (VIDEO)

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

Cool-down

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



SESSION #2 – CONDITIONING

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


Warm-up

A) 3 rounds @ increasing pace
2 Bar muscle up
4 Burpee box jump over, 20”
8 (cal) Assault bike
2 Devils press @ 2 x 15/10kg (35/25lbs) DBs
4m Front rack walking lunges @ 2 x 15/10kg (35/25lbs) DBs
20 Double unders
4m Overhead walking lunges @ 2 x 15/10kg (35/25lbs) DBs


Main set

A) 5 sets of intervals [A1 – A2 – A3 – A2 – A3]
A1. 8-minute EMOM

4 Bar muscle up
6 Burpee box-jump overs, 24/20”
(cal) Assault bike for the remaining of the minute

Rest 4-minutes before A2

A2. 4-minute AMRAP
8 (cal) Assault bike
8 Push press / hang (squat) snatch @ 42.5/30kg (95/65lbs)
8 Bar facing burpees

Note. Alternate between push press / hang snatch on each round of the AMRAP

Rest 3-minutes before A3

A3. 4-minute AMRAP
8 Box jump overs, 24/20”
8m Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
8 Devils press @ 2 x 22.5/15kg (50/35lbs) DBs
8m Overhead walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
8 Chest to bar pull ups

Rest 3-minutes before A2

Pace. Tough and repeatable (see notes).

Flow. A1 – A2 – A3 – A2 – A3

Cool-down

A) 5-minute easy assault bike


SESSION NOTES

Pace. Find a pace so that you could repeat each interval for a few more minutes if you had to.

Intent. Develop your capacity to maintain high work output in medium/longer workouts
Dose. Controlled effort (EMOM), followed by harder, repeated aerobic stress (hard efforts!)
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport and utilise oxygen in the working muscles.

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Debrief.
– Were you able to hit the same amount of distance/reps on each movement for all the intervals?
– Were you able to move for the whole of the interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Assault bike
→ Any other monostructural movement like row, ski, bike or run
Bar muscle up → Chest to bar or regular pull up (4, 6 or 8 reps) → Ring row (6 or 8 reps)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
DB overhead lunge → 1 arm overhead, 1 arm in front rack → Front rack walking lunges
Chest to bar pull ups → Pull ups → Ring row

Link to Movement Cues

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) Thoracic Flow (4-minute VIDEO)

C) Hip rotation flow (VIDEO)

D) 40-minutes, nasal (nose) breathing only
Ruck (hike/walk) with backpack or weighted vest @ approx 15/10kg (35/25lb)

E) Hip rotation flow (VIDEO)

F) Parasympathetic Breath Work
1-4-2-0 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. This breathing drill includes a quick inhale, a breath hold and an exhale. Start with 1-second in, 4-second hold, 2 second exhale. Then, if comfortable, try a longer exhale (1-4-3-0), and/or a longer breath hold (1-5-2-0). 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 + CONDITIONING

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do 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) Clean + Front squat + Jerk – 7 to 10 x 1+3+1 @ 65+%, Go every 2-minutes

Notes.
– Each set is 1 Clean (squat, of course) + 3 Front squat + 1 jerk (anyhow)
– Start @ 65%1RM clean and jerk then build the load up as your form allows


#2 – STRENGTH

A) Rotate through A1 / A2 / A3
A1. DB Bench press
– 3 x 12 – 15 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before A2
A2. Barbell bent over row – 3 x 8 – 10 @ RPE 8 (2 RIR on all sets), Rest 1-minute before A3
A3. KB/DB Carry medley – 3 x 30s/side @ see notes, Rest 1 to 2-minutes before A1

Notes (A3).
– The focus here is not the distance you cover but good positions using challenging weights
– Choose one carry for each round from the following options (pick the ones that challenge you):
1) Off-set carry (front rack + suitcase – VIDEO)
2) Off-set carry (front rack + overhead – VIDEO)
3) Off-set carry (suitcase + overhead – VIDEO)
4) Farmer’s carry (VIDEO)
5) Front rack carry (VIDEO)
6) Overhead carry (VIDEO)


#3 – CONDITIONING

Warm-up

A) 1 round:
500m row (nose breathing only)
500m row (increasing pace)


Main set

Review the instructions in the session notes to execute the session correctly.

A) 6 to 8 rounds of:
300m Row @ damper 10, 20-23 s/m (strokes per minute)
300m Row @ damper 1, 30-35 s/m
300m Row @ damper 5, 26-30 s/m

Rest 1-minute before the next round

# of rounds. Only do the final 2 rounds if you are able to maintain your pace.


Cool-down

A) 5-minute easy assault bike


SESSION NOTES

Instructions.
Row the 1st 300m @ damper 10, w/ cadence of 20 – 23 strokes/minute (s/m in the top right corner of your screen)
Row the 2nd 300m @ damper 1, w/ cadence of 30 – 35 strokes/minute (s/m in the top right corner of your screen)
Row the final 300m @ damper 5, w/ cadence of 26 – 30 strokes/minute (s/m in the top right corner of your screen)

Rest for 1-minute and repeat for 6 to 8 total rounds.

Your pace (time per 500m) should be the same for all 300-meters and it should be a pace you could have kept for 20 to 40-minutes. For most this will be about 12 to 20-seconds slower than your average pace for a 2k time trial.

Intent. Develop your capacity for longer endurance-based workouts and improve your rowing efficiency.
Dose. Building volume at an intensity where there is a balance between production and utilization of lactate (tough but sustainable pace)
Adaptation. Improve your anaerobic threshold by increasing oxygen transport capacity and decreasing oxygen cost at a given speed.

Feel. This should feel like you are working hard but are still in control. You should finish the session feeling like you could have done another two to three intervals at the same pace.

Debrief.
– How was my pace? Could I have kept it for another interval?
– How was my posture/cadence/breathing?

Movement options.
Row
→ Other monostructural movements like ski or bike.



SESSION #2 – SKILL (OPTIONAL)

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


A) HSW 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 Handstand hold
10 Shoulder taps OR small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round

B) 5-minute EMOM
Handstand walk

Score. Lowest distance completed on any minute
Focus. Aim for a distance that is challenging but you can be consistent with.
Note. You don’t have to go unbroken.
Option. Handstand shoulder taps (against the wall) → Seal walk (VIDEO)

C) Power snatch – 30 reps @ see notes
Everytime you break (+ at the end), 30 to 50 double unders (UB)
+
Easy 20/15 (cal) Assault bike to recover, reflect and plan for the next set

Note. Pick a weight that allows you to complete the total repetitions in 4 to 6 sets (e.g. 60/42.5kg (135/95lbs))
Option (DU). Speed rope (VIDEO)

D) 16 to 20-minute EMOM
(1) – 10 to 20 Pistols, alternating
(2) – 10 to 20 GHD sit up
(3) – 1 to 3 Rope climb, 15’

Option (pistols). Banded pistol → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
Option (GHD SU). GHD sit up to parallel → Anchored sit up
Option (rope climb). ½ length climb → Pull to standing from the floor (3/climb) → Rope pull up (4/climb)

Cool-down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Part A – Develop your handstand positions and handstand walk basics and prep for EMOM in part B

Part B – Work to improve your HSW capacity. The intent here is to a) be consistent, b) experiment with how far you can walk consistently w/ short rests, c) do as many excellent sets as possible within the 5-minute window.

Part C – Work to improve your power snatch cycling capacity.

Choose the weight and plan the sets so you can finish the 30 reps in 4 to 6 sets or less. After each completed set of power snatch, you must perform 30 to 50 double unders (unbroken), followed by a 20/15 (cal) Assault bike (use this time on the bike to recover but also to reflect on your last set and to choose a focus point for your next set). The focus is on quality repetitions. DO NOT push for big sets with bad form, only do as many reps in a set as excellent form allows.

Part D – Movement exposure. Focus on quality > quantity but challenge yourself when choosing rep ranges

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 – SKILL + CONDITIONING

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


#1 – SKILL

A) Ring muscle ups – 30 reps
Every time you break (+ at the end), perform 15 Wall balls (UB) @ 9/6kg (20/14lbs)
+
Easy 20/15 (cal) Assault bike to recover, reflect and plan for the next set

Note. Should be able to complete the total repetitions in 6 sets or less
Option. Reduce total reps (15 to 20) → Muscle ups w/ feet on the floor to assist → Box Russian dips


#2 – CONDITIONING

A) 3 Rounds for time
9 Hang (squat) clean @ 85/60kg (185/135lbs)
15 Strict handstand push up
21 Toes to bar

Time cap. 15-minutes

Cool-down

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


SESSION NOTES #1 – SKILL

Part A – Work to improve your ring muscle up efficiency and capacity. Plan the sets based on your ability so you can finish the 30 reps in 6 sets or less. After each completed set of muscle ups, you must perform 15 unbroken wall balls, followed by 20/15 (cal) Assault bike (use this time on the bike to recover but also to reflect on your last set and to choose a focus point for your next set). The focus should be on quality repetitions over finishing quickly.

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 NOTES #2 – CONDITIONING

Goal. Pick the appropriate set breakdown for each movement to limit the rest within and between sets.

Key Focus. Break each movement with a few reps left in the tank to prevent the need for excess rest or getting stuck

Strategy. Have a plan for how you intend to approach each movement. This might change from one round to next, but make sure to avoid going to failure on any movement. Appropriate breaks will allow you to keep the rests and transitions short. Unless you are very confident in your strict handstand push ups, smaller sets with quick rests is a good, tested approach to move quickly and to avoid getting stuck.

Instructions. Set up equipment 2-3m apart to allow for a short transition from station to station (this is your built-in rest)

Debrief.
– Did you plan for the proper sets on each movement? Were you able to avoid getting stuck? Were you able to minimize rest and transition times? Could you have changed your approach and ended up with a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Hang (squat) clean
→ 85/60kg (185/135lbs) to 60/42.5kg (135/95lbs)
Strict Handstand push up → Reduce reps (8 to 10) → Regular handstand push up → Box pike HSPU (VIDEO) → Standing HSPU variation of choice (VIDEO)
Toes to bar → Reduce reps (15) → Hanging knee raises → V-ups

Link to Movement Cues



SESSION #2 – GYMNASTICS (OPTIONAL)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist Warm up (5-minute VIDEO)


A) Midline strength circuit
8 – 6 – 4 – 2 reps of each
MU Push-ups (VIDEO)
(m) Reverse seal walk (i.e in back support, walking backwards)(VIDEO)
Russian V-up snaps (or V-up snaps) (VIDEO)
(m) Reverse seal walk (i.e in back support, pushing forwards) (meters) (VIDEO)

(no rest between exercises)

Rest 15 to 30-seconds between each set

Options (MU Push-ups). Complete regular tricep push-ups.

B) Ring Muscle up circuit – Complete the following:
2 rounds of (mobility focus):

10 Table top pulses & hold (VIDEO)
8 Back support slide throughs (VIDEO)
5 Skin the cat (VIDEO)
+
3 rounds of (strength focus):
3 Negative strict ring muscle-ups (8-seconds down) (VIDEO)
5 Double leg MU transition drill (VIDEO)
10 Ring Dips
15-second Support hold (top of the ring dip)

(Keep the rest to a minimum between each exercise)

Rest 90-seconds between each round

Options (Negative ring MU). Negative dips and negative pull-ups (double the reps)

Options (double leg MU transition drill). Complete the same drill but using one leg (so the other leg is on the finished object (i.e a stack of weight plates, bench etc). Check out the following example here (VIDEO)

C) Midline strength complex – 4 rounds of (VIDEO)
10 – 8 – 6 – 4-sec hollow hold
Full roll (to the left) to hollow hold
5 – 4 – 3 – 2-sec hollow hold
10 – 8 – 6 – 4 v-up snaps
5 – 4 – 3 – 2-sec hollow hold
Full roll (to the right) to hollow hold
10 – 8 – 6 – 4-sec hollow hold

(no rest between each exercise)

Rest 15-30 seconds max between each set

D) Handstand strength complex – 2 rounds:
10 Seated single arm DB shoulder elevation shrugs (hold last rep for 10-seconds) (VIDEO)
10 box tuck/pike handstand shrugs (2-second pause at the top of each position) (VIDEO)
+
8 Seated single arm DB shoulder elevation shrugs (VIDEO)
8 handstand shoulder shrugs (3-second pause at the top of each position) (VIDEO)
+
6 Seated single arm DB shoulder elevation shrugs (VIDEO)
6/side single arm shoulder shrugs (VIDEO)

(rest as needed between each exercise)

Rest 90-seconds between each round

Options (Pike HS Shrugs). Make sure to suffice the hamstring mobility test before doing the pike handstand variation. If you don’t meet the test then please do the shrugs in the box tuck handstand position (VIDEO)
Options (Single arm HS shrugs). Scale this back to the box pike handstand shrugs or full handstand against the wall (i.e the first 2 movements in the program)

Cool-down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the videos above for an overview on each exercise as well as key cues
MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.

Notes (B).
Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder-width apart.
Back support slide throughs – Show full extension on the way out to the back support position (i.e., hips up high and hands shoulder-width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
Skin the cat – you can do it on the bar or scale to the rings (keep the rings low and bend your legs if necessary in order to keep safe). DO not drop fast, keep compressed, look at your knees the entire time. Only work within your active range (i.e go to where you can pull back up out of it and not get stuck in the passive hold).

Notes (C).
– Refer to the videos above for an overview on how the complex flows

Notes (D).
DB shoulder elevation shrugs – lock out your arms and only move through the scapulae (maximum shoulder elevation) and not your elbows or another part of your body. Keep your upper back off the box/wall (push your chest forward and try not to relax in the object).
Handstand shrugs (in general) – Keep your arms locked out and push tall through your shoulders (try not to bend through the arms – just move the scapular only)
Handstands – Keep your scapula protracted throughout (i.e. shoulders nice and round), as well as having your hips tucked under (i.e. posterior pelvic hip tilt). Head position is also important in all of these handstand positions – the aim is to glue your ears to your shoulders by pushing tall (also known as shoulder elevation) in all your handstand positions, whilst still being able to see your fingers in your peripheral vision. Control the transition throughout each position and know your limits (e.g. don’t go to failure in the handstand to then only crash down from the wall)

SESSION #1 – CONDITIONING

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


Warm-up

A) Complete @ an easy pace (nose breathing only):
1000m run
1000m row

B) 2 rounds @ increasing pace of:
200m run
Rest 30-seconds
200m row
Rest 30-seconds

Main set

A) For time
3km run
2000m row

Note. This is a reference point for the training block that we’ll be re-testing towards the end of the 12-week block. Treat it accordingly (your best effort).

Cool-down

A) 5-minute easy walk/jog


SESSION NOTES

Pace. This is a test. The goal is to complete the event as fast as possible

Key Focus points.
– Start at a tough but controlled pace that you are able to maintain throughout the 3000m run.
– Do not try to increase the pace at the end of the run but focus on making the transition to the rower as effective as possible
– Do not start out too fast on the rower. Your body will need 30 to 60-seconds to adapt to the change in movement pattern
– Once you settle in you can increase your pace and fight to hold on
– Try to increase the pace again with 300m to go and make sure you finish with all you have left!

Debrief.
– Were you able to find a suitable pace for the run and row that you were able to maintain?
– Were you able to go 100% and perform to the best of your ability today? What made this possible (or not)?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If you can’t run you can do a 5k rowing test instead
If you can’t row you can do a 5k running test instead

OPTION #1 – UPPER BODY FOCUS

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


A) Alternate A1 / A2
A1. Close grip bench press
– 4 x 8 – 10 @ 68+% (2 RIR on each set), Rest 1-minute before A2
A2. Standing arm-over-arm sled pull – 4 x 10m @ see notes, Rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. Back squat
– 4 x 6 @ 72-78% (2 RIR on each set), Rest 1 to 2-minutes before B2
B2. Single arm KB push press – 3 to 4 x 8 – 12/side @ RPE 8+ (2 RIR on the 1st set), Rest 2-minutes before B1

C) Upper body bodybuilding circuit (VIDEO) – Complete 3 to 4-rounds at your own pace
8 – 12 Arnold Press
8 – 12 Hammer Curl
12 – 15 Behind the neck Plate tricep extension
8 – 12 Bent over lateral raise

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

Notes (A1).
– Do your 1st set of bench @ 68%1RM (or slightly heavier), you can then either stay at the same weight (if it’s challenging) or build the weight up on each set. You’re aiming for challenging but not maximal sets.

Notes (A2).
– You’re looking for 6 – 10 pulls/arm to cover the distance. Adjust load and/or distance accordingly.
– If you don’t have a sled (or enough space for the pulls), you can do: Alternating ring row or DB see-saw row as a substitute (8 – 12 reps @ RPE 8)

Notes (C).
– Each movement should be done at RPE 8+ (2 Reps in Reserve in the 1st set, then add weight each time you can complete the top end of the repetition range.

Cool-down

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

#5 – OPTION #2 – LOWER BODY FOCUS

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


A) Back squat – 6 x 6 @ 72-78% (2 RIR on each set), Rest 3 to 4-minutes between sets

B) Rotate through B1 / B2 / B3
B1. Bulgarian split squat
– 3 to 4 x 8 – 12/side @ RPE 8 (2 RIR on all sets), Rest 1-minute before B2
B2. Stiff-legged deadlift – 3 to 4 x 8 – 12 @ RPE 8 (2 RIR on all sets), Rest 1-minute before B3
B3. Single arm KB push press – 3 to 4 x 8 – 12/side @ RPE 8 (2 RIR on all sets), Rest 2-minutes before B1

C) Hip circuit (VIDEO) – 2 or 3 rounds of:
20 – 30s/side Side lying hip raise
3 x 6 – 10/side Banded standing 3-way kick back
20 – 30s/side Single-leg hip thrust
40 – 60s Banded Monster walk (see notes)

Rest as needed between rounds/exercises

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 (C).
– Use a hip circle/small resistance band where indicated
– Movement quality is more important than the band tension
– For the monster walk, mix forward, backwards and lateral steps. Keep the band under tension (don’t let the knees go too narrow).

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #3 – SNATCH FOCUS

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


#1 – WEIGHTLIFTING

Warm-up

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

Work through parts A, B and C as a continuous set (Once you finish part A, move right to part B etc.). Rest as needed before part D.

A) Muscle Snatch + Overhead squat – 5 x 3+3 @ Build up (see notes), Go every 75 to 90-seconds

B) Power snatch + Snatch balance (VIDEO) – 5 x 2+2 @ 60+%, Go every 75 to 90-seconds

C) Snatch – 8 to 12 x 1 @ 75 – 85%, Go every minute

D) Snatch pull (VIDEO) – 3 x 3 @ 80-105%1RM snatch, Rest 2 to 3-minutes between sets

Notes (A).
– Start @ light weight (empty barbell or a bit heavier), then build up each set if your form is good.
– Each set is 3 muscle snatch THEN 3 overhead squat

Notes (B).
– Start @ 60%1RM snatch, then build up each set if your form is good.
– Each set is 2 Power snatch THEN 2 Snatch balance

Notes (C).
– Stay within the prescribed % range and focus on good form

Notes (D).
– Focus on maintaining your posture/position throughout the pull. Make sure your extension is vertical (up), not horizontal (forward) at the top. You may use straps if wanted.


#2 – STRENGTH

A) Back squat – 4 x 6 @ 72-78% (2 RIR on each set), Rest 3 to 4-minutes between sets

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

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #4 – CLEAN AND JERK FOCUS

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

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

Work through parts A, B and C as a continuous set (Once you finish part A, move right to part B etc.). Rest as needed before part D.

A) Muscle clean + Clean pull under (VIDEO) + push press – 4 x 1+2+3 @ Build up (see notes), Go every 75 to 90-seconds

B) Power clean + Hang clean (VIDEO) + Split jerk – 5 x 1+1+1 @ 60+%, Go every 75 to 90-seconds

C) Clean and jerk – 7 to 10 x 1 @ 72.5 – 82.5%, Go every 60 to 90-seconds

D) Clean pull (VIDEO) – 3 x 3 @ 80-100%1RM clean, Rest 2 to 3-minutes between sets

Notes (A).
– Start @ light weight (empty barbell or a bit heavier), then build up each set if your form is good.
– Each set is 1 muscle clean THEN 2 Clean pull unders THEN 3 push press

Notes (B).
– Start @ 60%1RM clean and jerk, then build up each set if your form is good.
– Each set is 1 Power clean THEN 1 Hang clean (yes, squat) THEN 1 split jerk

Notes (C).
– Stay within the prescribed % range and focus on good form

Notes (D).
– Focus on maintaining your posture/position throughout the pull. Make sure your extension is vertical (up), not horizontal (forward) at the top. You may use straps if wanted.


#2 – STRENGTH

A) Back squat – 4 x 6 @ 72-78% (2 RIR on each set), Rest 3 to 4-minutes between sets

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

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)

OPTION #5 – STRONGMAN

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Stone to platform – in 20 minutes, work up to a heavy set of five (5)


#2 – CONSISTENCY

A) 15 minute EMOM
(1) – Sandbag carry – 30s unbroken fast walk.
(2) – Double KB Snatch – Build to a heavy five (5) and maintain a heavy weight. Start light weight + add load each minute if form is still good.
(3) – REST


#3 – CONDITIONING

A) 4 rounds for time of:
100m KB Suitcase Carry @ 1 x 32/24kg (70/53lbs)
20 KB Goblet Walking Lunges @ 1 x 32/24kg (70/53lbs)

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES #1 – STRENGTH

Technique notes on stone lifting. Adjust stance to accommodate the stone (feet outside the stone), grip underneath the stone (press forearms against the stone), maintaining as straight a back as you can as you deadlift the stone to your knees (pull knees in to create a platform for the stone). Make sure to brace your trunk for the lift. From the knees, hug the stone under the middle (so it doesn’t fall down) and press it against your chest. Bring your knees back to load your hamstrings then extend your hips fast as you roll the stone up and push it on the platform. Be careful with your fingers.


SESSION NOTES #2 – CONSISTENCY

Technique notes on Sandbag Carry. Bear hug the sandbag and walk unbroken at a fast pace. Keep an upright posture, do not load so heavy that you lose trunk stability. You should be able to move at a fairly fast pace with smooth, small steps. Steady walk, roll over the heels (think “walking silent”). No up and down movement of your trunk, your eyes need to stay at the same level (imagine a horizontal line you are following with your eyes). Find a natural breathing rhythm.

Options for Sandbags. Heavy Kettlebells (Front Rack Carry) if no sandbag available.

Technique notes on double KB Snatch. Have a slightly wider stance to accommodate the two KBs. Be careful on the lockout: Additional challenge to stabilize the implement. Make sure you don’t stop pressing to the ceiling until you start the next rep. Stay balanced on the feet as the KBs will pull you forward on the toes on the descent. Keep Kettlebells close to your body.

REST DAY

Advanced SPP

WEEKLY SCHEDULE

Monday – Weightlifting / Strength / Conditioning + Conditioning (optional)
Tuesday – Strength / Skill + Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / Skill / Strength + Conditioning (optional)
Friday – Skill + Gymnastics (optional)
Saturday – Strength / Weightlifting / Strength + Conditioning
Sunday – Rest


TRAINING AND LIFESTYLE RESOURCES

Move well. We created a new Video Library page that speeds navigation. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

SESSION #1 – WEIGHTLIFTING + STRENGTH + CONDITIONING

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


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do 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) Hang snatch (above the knee – VIDEO) + Snatch – 7 to 10 x 1+3 @ 65+%, Go every 90-seconds to 2-minutes

Notes.
– Each set is 1 Hang snatch + 3 Snatch from the floor (you can drop the barbell between the lifts)
– Start @ 65%1RM snatch and build the load up as your form allows


#2 – STRENGTH

A) Back squat – 10 x 3 @ 70-75% (2+ RIR on each set), Go every 2-minutes

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

Notes.
– 2-seconds pause @ bottom of the 1st rep of each set
– Focus on standing each rep up as explosively as you can


#3 – CONDITIONING

A) 3 Rounds for time
9 Hang (squat) clean @ 85/60kg (185/135lbs)
15 Strict handstand push up
21 Toes to bar

Time cap. 15-minutes

Cool-down

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


SESSION NOTES

Goal. Pick the appropriate set breakdown for each movement to limit the rest within and between sets.

Key Focus. Break each movement with a few reps left in the tank to prevent the need for excess rest or getting stuck

Strategy. Have a plan for how you intend to approach each movement. This might change from one round to next, but make sure to avoid going to failure on any movement. Appropriate breaks will allow you to keep the rests and transitions short. Unless you are very confident in your strict handstand push ups, smaller sets with quick rests is a good, tested approach to move quickly and to avoid getting stuck.

Instructions. Set up equipment 2-3m apart to allow for a short transition from station to station (this is your built-in rest)

Debrief.
– Did you plan for the proper sets on each movement? Were you able to avoid getting stuck? Were you able to minimize rest and transition times? Could you have changed your approach and ended up with a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Hang (squat) clean
→ 85/60kg (185/135lbs) to 60/42.5kg (135/95lbs)
Strict Handstand push up → Reduce reps (8 to 10) → Regular handstand push up → Box pike HSPU (VIDEO) → Standing HSPU variation of choice (VIDEO)
Toes to bar → Reduce reps (15) → Hanging knee raises → V-ups



SESSION #2 – CONDITIONING (OPTIONAL)

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Hip – Capsule (VIDEO)


Warm-up

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

Main set

Choose one of the options (#1 or #2)


OPTION #1 – Row

3 rounds of:
2500m row

Rest 2-minutes between rounds

Focus. Keep moving at all times: There should be no full stops like holding the handle to your chest for one second before you start the recovery phase, or resting the handle on your knees in the recovery phase.


OPTION #2 – Run

3 rounds of:
2000m run

Rest 2-minutes between rounds

Focus. Try to look further ahead than you normally would and keep your chest tall to improve your posture and breathing.

Cool-down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Pace. Aim for a pace that allows you to maintain nose breathing and (if it was needed) answer questions/hold a conversation using full sentences.

Intent. Develop your capacity for longer workouts and improve the ability to recover from high volume
Dose. Building volume at a steady-state low/medium intensity over a longer time duration
Adaptation. Improve your bodies ability to transport and utilize oxygen efficiently

Feel. This should feel like a very long warm-up, moving at a pace you could maintain for at least 2-hours (“conversational” pace).

Debrief.
– How was my pace? Could I have kept it at least for another hour? Was I able to nose breath through the whole session?
– How was my movement efficiency? Was I able to not stop on the rower, or keep my chest tall on the run?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

SESSION #1 – STRENGTH + SKILL

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


#1 – STRENGTH

A) Deadlift – 3 to 4 x 10 @ 65+% (2-3 RIR on all sets), Rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1. Strict chin up
– 4 x 6 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before B2
B2. Seated strict press – 4 x 12/10/8/8+ @ 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).
– Do your 1st set of deadlifts @ 65%1RM (or slightly heavier), you can then either stay at the same weight (if it’s challenging) or build the weight up on each set. You’re aiming for challenging but not maximal sets.

Notes (B2).
– Do your 1st set of seated strict press @ a weight you could do for about 14 repetitions, then build the weight up as the reps go down.
– The final set is a “+” set = Do as many repetitions as you can (you’re aiming for at least 8) with the same weight you did the previous set with.
– If you don’t have two (2) barbells available, you can do the seated strict press w/ 2 KBs or 2 DBs as well.


#2 – SKILL

A) Pistols – Take 15-minutes to practice these different variations (VIDEO)

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

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)



SESSION #2 – CONDITIONING

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


Warm-up

A) 3 rounds @ increasing pace
2 Bar muscle up
4 Burpee box jump over, 20”
4 Push press @ 30/20kg (65/45lbs)
8 (cal) Assault bike
4 Hang (squat) snatch @ 30/20kg (65/45lbs)
2 Devils press @ 2 x 15/10kg (35/25lbs) DBs
4m Front rack walking lunges @ 2 x 15/10kg (35/25lbs) DBs
20 Double unders
4m Overhead walking lunges @ 2 x 15/10kg (35/25lbs) DBs


Main set

A) 5 sets of intervals [A1 – A2 – A3 – A2 – A3]
A1. 8-minute EMOM

4 Bar muscle up
6 Burpee box-jump overs, 24/20”
(cal) Assault bike for the remaining of the minute

Rest 4-minutes before A2

A2. 4-minute AMRAP
8 (cal) Assault bike
8 Push press / hang (squat) snatch @ 42.5/30kg (95/65lbs)
8 Bar facing burpees

Note. Alternate between push press / hang snatch on each round of the AMRAP

Rest 3-minutes before A3

A3. 4-minute AMRAP
8 Box jump overs, 24/20”
8m Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
8 Devils press @ 2 x 22.5/15kg (50/35lbs) DBs
8m Overhead walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
40 Double unders

Rest 3-minutes before A2

Pace. Tough and repeatable (see notes).

Flow. A1 – A2 – A3 – A2 – A3

Cool-down

A) 5-minute easy assault bike


SESSION NOTES

Pace. Find a pace so that you could repeat each interval for a few more minutes if you had to.

Intent. Develop your capacity to maintain high work output in medium/longer workouts
Dose. Controlled effort (EMOM), followed by harder, repeated aerobic stress (hard efforts!)
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport and utilise oxygen in the working muscles.

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Debrief.
– Were you able to hit the same amount of distance/reps on each movement for all the intervals?
– Were you able to move for the whole of the interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Assault bike
→ Any other monostructural movement like row, ski, bike or run
Bar muscle up → Reduce reps (2 or 3) → Chest to bar or regular pull up (4, 6 or 8 reps) → Ring row (6 or 8 reps)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
DB overhead lunge → 1 arm overhead, 1 arm in front rack → Front rack walking lunges
Double unders → Speed rope VIDEO)

Link to Movement Cues

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) Thoracic Flow (4-minute VIDEO)

C) Hip rotation flow (VIDEO)

D) 40-minutes, nasal (nose) breathing only
Ruck (hike/walk) with backpack or weighted vest @ approx 15/10kg (35/25lb)

E) Hip rotation flow (VIDEO)

F) Parasympathetic Breath Work
1-4-2-0 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. This breathing drill includes a quick inhale, a breath hold and an exhale. Start with 1-second in, 4-second hold, 2 second exhale. Then, if comfortable, try a longer exhale (1-4-3-0), and/or a longer breath hold (1-5-2-0). 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 + SKILL + STRENGTH

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do our classic clean and jerk warm-up (VIDEO)
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

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

Main set

A) Clean + Front squat + Jerk – 7 to 10 x 1+3+1 @ 65+%, Go every 2-minutes

Notes.
– Each set is 1 Clean (squat, of course) + 3 Front squat + 1 jerk (anyhow)
– Start @ 65%1RM clean and jerk then build the load up as your form allows


#2 – SKILL

A) Ring muscle ups – 20 to 40 reps
Every time you break (+ at the end): 500m ski erg

# of reps. Your aim is to complete the total repetitions in 4 to 6 sets
Instructions. Your 1st set should be a big one (this will create a challenge for the remaining sets)
Option (Ski erg). 1000m C2 or Assault bike
Option (Ring muscle up). Reduce total reps (15) → Muscle ups w/ feet on the floor to assist → Box Russian dips


#3 – STRENGTH

A) Back squat – 4 x 6 @ 72-78% (2 RIR on each set), Rest 3 to 4-minutes between sets

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

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES #2 – SKILL

Part A – Work to improve your ring muscle up efficiency and capacity. Plan the sets based on your ability so you can finish the reps (20 – 40, based on your ability) in 6 sets or less. Make your 1st set a big one to set the challenge to recover for the remaining sets.

After each completed set of muscle ups, you will Ski for 500m (use this time on the ski to recover but also to reflect on your last set and to choose a focus point for your next set). Once you’re done with the ski, go straight back to rings and get started with your next set.

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 #2 – CONDITIONING (OPTIONAL)

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


Warm-up

A) Complete @ an easy pace (nose breathing only):
1000m run
1000m row

B) 2 rounds @ increasing pace of:
200m run
Rest 30-seconds
200m row
Rest 30-seconds

Main set

A) For time
3km run
2km row

Note. This is a reference point for the training block that we’ll be re-testing towards the end of the 12-week block. Treat it accordingly (your best effort).

Cool-down

A) 5-minute easy walk/jog


SESSION NOTES

Pace. This is a test. The goal is to complete the event as fast as possible

Key Focus points.
– Start at a tough but controlled pace that you are able to maintain throughout the 3000m run.
– Do not try to increase the pace at the end of the run but focus on making the transition to the rower as effective as possible
– Do not start out too fast on the rower. Your body will need 30 to 60-seconds to adapt to the change in movement pattern
– Once you settle in you can increase your pace and fight to hold on
– Try to increase the pace again with 300m to go and make sure you finish with all you have left!

Debrief.
– Were you able to find a suitable pace for the run and row that you were able to maintain?
– Were you able to go 100% and perform to the best of your ability today? What made this possible (or not)?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
If you can’t run you can do a 5k rowing test instead
If you can’t row you can do a 5k running test instead

SESSION #1 – SKILL

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


A) HSW 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 Handstand hold
10 Shoulder taps OR small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round

B) 5-minute EMOM
Handstand walk

Score. Lowest distance completed on any minute
Focus. Aim for a distance that is challenging but you can be consistent with.
Note. You don’t have to go unbroken.
Option. Handstand shoulder taps (against the wall) → Seal walk (VIDEO)

C) Power snatch – 30 reps @ see notes
Everytime you break (+ at the end), 30 to 50 double unders (UB)
+
Easy 20/15 (cal) Assault bike to recover, reflect and plan for the next set

Note. Pick a weight that allows you to complete the total repetitions in 4 to 6 sets (e.g. 60/42.5kg (135/95lbs))
Option (DU). Speed rope (VIDEO)

D) 16 to 20-minute EMOM
(1) – 10 to 20 Pistols, alternating
(2) – 10 to 20 GHD sit up
(3) – 1 to 3 Rope climb, 15’

Option (pistols). Banded pistol → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
Option (GHD SU). GHD sit up to parallel → Anchored sit up
Option (rope climb). ½ length climb → Pull to standing from the floor (3/climb) → Rope pull up (4/climb)

Cool-down

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


SESSION NOTES #1 – SKILL

Part A – Develop your handstand positions and handstand walk basics and prep for EMOM in part B

Part B – Work to improve your HSW capacity. The intent here is to a) be consistent, b) experiment with how far you can walk consistently w/ short rests, c) do as many excellent sets as possible within the 5-minute window.

Part C – Work to improve your power snatch cycling capacity.

Choose the weight and plan the sets so you can finish the 30 reps in 4 to 6 sets or less. After each completed set of power snatch, you must perform 30 to 50 double unders (unbroken), followed by a 20/15 (cal) Assault bike (use this time on the bike to recover but also to reflect on your last set and to choose a focus point for your next set). The focus is on quality repetitions. DO NOT push for big sets with bad form, only do as many reps in a set as excellent form allows.

Part D – Movement exposure. Focus on quality > quantity but challenge yourself when choosing rep ranges

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 #2 – GYMNASTICS (OPTIONAL)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist Warm up (5-minute VIDEO)


A) Midline strength circuit
8 – 6 – 4 – 2 reps of each
MU Push-ups (VIDEO)
(m) Reverse seal walk (i.e in back support, walking backwards)(VIDEO)
Russian V-up snaps (or V-up snaps) (VIDEO)
(m) Reverse seal walk (i.e in back support, pushing forwards) (meters) (VIDEO)

(no rest between exercises)

Rest 15 to 30-seconds between each set

Options (MU Push-ups). Complete regular tricep push-ups.

B) Ring Muscle up circuit – Complete the following:
2 rounds of (mobility focus):

10 Table top pulses & hold (VIDEO)
8 Back support slide throughs (VIDEO)
5 Skin the cat (VIDEO)
+
3 rounds of (strength focus):
3 Negative strict ring muscle-ups (8-seconds down) (VIDEO)
5 Double leg MU transition drill (VIDEO)
10 Ring Dips
15-second Support hold (top of the ring dip)

(Keep the rest to a minimum between each exercise)

Rest 90-seconds between each round

Options (Negative ring MU). Negative dips and negative pull-ups (double the reps)

Options (double leg MU transition drill). Complete the same drill but using one leg (so the other leg is on the finished object (i.e a stack of weight plates, bench etc). Check out the following example here (VIDEO)

C) Midline strength complex – 4 rounds of (VIDEO)
10 – 8 – 6 – 4-sec hollow hold
Full roll (to the left) to hollow hold
5 – 4 – 3 – 2-sec hollow hold
10 – 8 – 6 – 4 v-up snaps
5 – 4 – 3 – 2-sec hollow hold
Full roll (to the right) to hollow hold
10 – 8 – 6 – 4-sec hollow hold

(no rest between each exercise)

Rest 15-30 seconds max between each set

D) Handstand strength complex – 2 rounds:
10 Seated single arm DB shoulder elevation shrugs (hold last rep for 10-seconds) (VIDEO)
10 box tuck/pike handstand shrugs (2-second pause at the top of each position) (VIDEO)
+
8 Seated single arm DB shoulder elevation shrugs (VIDEO)
8 handstand shoulder shrugs (3-second pause at the top of each position) (VIDEO)
+
6 Seated single arm DB shoulder elevation shrugs (VIDEO)
6/side single arm shoulder shrugs (VIDEO)

(rest as needed between each exercise)

Rest 90-seconds between each round

Options (Pike HS Shrugs). Make sure to suffice the hamstring mobility test before doing the pike handstand variation. If you don’t meet the test then please do the shrugs in the box tuck handstand position (VIDEO)
Options (Single arm HS shrugs). Scale this back to the box pike handstand shrugs or full handstand against the wall (i.e the first 2 movements in the program)

Cool-down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the videos above for an overview on each exercise as well as key cues
MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.

Notes (B).
Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder-width apart.
Back support slide throughs – Show full extension on the way out to the back support position (i.e., hips up high and hands shoulder-width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
Skin the cat – you can do it on the bar or scale to the rings (keep the rings low and bend your legs if necessary in order to keep safe). DO not drop fast, keep compressed, look at your knees the entire time. Only work within your active range (i.e go to where you can pull back up out of it and not get stuck in the passive hold).

Notes (C).
– Refer to the videos above for an overview on how the complex flows

Notes (D).
DB shoulder elevation shrugs – lock out your arms and only move through the scapulae (maximum shoulder elevation) and not your elbows or another part of your body. Keep your upper back off the box/wall (push your chest forward and try not to relax in the object).
Handstand shrugs (in general) – Keep your arms locked out and push tall through your shoulders (try not to bend through the arms – just move the scapular only)
Handstands – Keep your scapula protracted throughout (i.e. shoulders nice and round), as well as having your hips tucked under (i.e. posterior pelvic hip tilt). Head position is also important in all of these handstand positions – the aim is to glue your ears to your shoulders by pushing tall (also known as shoulder elevation) in all your handstand positions, whilst still being able to see your fingers in your peripheral vision. Control the transition throughout each position and know your limits (e.g. don’t go to failure in the handstand to then only crash down from the wall)

SESSION #1 – STRENGTH + WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Chest – Sliding Surfaces (VIDEO)


#1 – STRENGTH

A) Overhead squat – 6 x 4 @ 74-82% (2 RIR on each set), Rest 3-minutes between sets

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

Notes.
– If you’re unsure of your current 1RM, use the RIR (see above) as a guideline. Each working set should feel challenging but should not require a maximal effort.


#2 – WEIGHTLIFTING

A) 15-minute EMOM
(1) – 5 Hang power clean @ @ 65+% (see below)
(2) – 5 Push jerk @ same as HPC
(3) – Assault bike @ easy pace to recover

Intent. Work on your heavier barbell cycling by accumulating excellent repetitions.
Weight. Choose a challenging weight that you can do unbroken (without resetting for every rep). 65+% of your 1RM clean and jerk is a good starting point (you can go lighter as needed).


#3 – STRENGTH

A) Rotate through A1 / A2 / A3
A1. DB Bench press
– 3 x 12 – 15 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before A2
A2. Barbell bent over row – 3 x 8 – 10 @ RPE 8 (2 RIR on all sets), Rest 1-minute before A3
A3. KB/DB Carry medley – 3 x 30s/side @ see notes, Rest 1 to 2-minutes before A1

Notes (A3).
– The focus here is not the distance you cover but good positions using challenging weights
– Choose one carry for each round from the following options (pick the ones that challenge you):
1) Off-set carry (front rack + suitcase) (VIDEO)
2) Off-set carry (front rack + overhead) (VIDEO)
3) Off-set carry (suitcase + overhead) (VIDEO)
4) Farmer’s carry (VIDEO)
5) Front rack carry (VIDEO)
6) Overhead carry (VIDEO)

Cool-down

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



SESSION #2 – CONDITIONING

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


A) 3 Rounds for time
800m Run
45 Wall ball @ 9/6kg (20/14lbs)
20 Chest to bar pull up

Time cap. 25-minutes

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)


SESSION NOTES

Goal. 1) Keep steady, consistent pace through the run, 2) Minimal rests between transitions and sets

Key Focus. Smart sets (Don’t push to failure on any set). Breathe through each movement.

Strategy. Run at a steady pace you think you can sustain for all three rounds (fast on the first round, followed by slow in the final two rounds is not a good plan. Start at a reasonable pace, then hold on to it). Get straight to work on the wall balls, keeping any rests between sets short. Plan for negative splits to keep the sets manageable as you get more tired (30 – 15 , 20 – 15 – 10, etc).

Get your 1st set in on the chest to bars straight from the wall balls. Only go for bigger sets if you can start right away, and still keep the rests to a minimum between sets. When you come down from the bar, it’s time to get running again.

Instructions. Set each station 2-3m apart (this transition is your built in rest)

Debrief.
– Did you pick a run pace that was more or less sustainable for three rounds? Did you keep your transitions fast and get straight to work each time? Was your game plan for the wall balls the right approach or should you have been more conservative/aggressive with your rep scheme? Could you start your first set of chest to bar pull ups right away?
– What could you have changed about the way you attacked this workout that would have led to a better overall result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run
→ Row 1000m OR 2000m C2 bike / Assault bike (if you can’t run)
Wall ball → Reduce reps (25 to 35 Reps)
Chest to bar pull ups → Regular pull ups → Ring rows

Link to Movement Cues

REST DAY

Advanced Strength

WEEKLY SCHEDULE

Monday – Weightlifting / Strength + Conditioning (optional)
Tuesday – Strength + Skill / Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Skill (optional)
Friday – Conditioning + Gymnastics (optional)
Saturday – Weightlifting / Strength + Strength
Sunday – Rest


TRAINING AND LIFESTYLE RESOURCES

Move well. We created a new Video Library page that speeds navigation. Always test range of motion before and after the drill. A good mobility drill for you will give you immediate improvement. If you get worse or feel no difference, find a different drill.

Live well. Check out the articles and other information on our Baseline Wellness pages. Breathe Well, Sleep Well and Fuel Well.

SESSION #1 – WEIGHTLIFTING + STRENGTH

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


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do 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 x 1 @ 75 – 85%, Go every minute

B) Hang power clean – 5 x 5 @ 65+% (1+ RIR on each set), Go every 2 to 3-minutes

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

Notes (A).
– Stay within the prescribed % range and focus on good form

Notes (B).
– Use a weight that is challenging but still allows you to cycle through the set without having to pause to reset at the bottom for every rep
– You can start higher than 65% if your form allows


#2 – STRENGTH

A) Back squat – 6 x 6 @ 72-78% (2 RIR on each set), Rest 3 to 4-minutes between sets

Cool-down

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



SESSION #2 – CONDITIONING (OPTIONAL)

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


Warm-up

A) 1 round:
500m row (nose breathing only)
500m row (increasing pace)


Main set

Review the instructions in the session notes to execute the session correctly.

A) 6 to 8 rounds of:
300m Row @ damper 10, 20-23 s/m (strokes per minute)
300m Row @ damper 1, 30-35 s/m
300m Row @ damper 5, 26-30 s/m

Rest 1-minute before the next round

# of rounds. Only do the final 2 rounds if you are able to maintain your pace.

Cool-down

A) 5-minute easy assault bike


SESSION NOTES

Instructions.
Row the 1st 300m @ damper 10, w/ cadence of 20 – 23 strokes/minute (s/m in the top right corner of your screen)
Row the 2nd 300m @ damper 1, w/ cadence of 30 – 35 strokes/minute (s/m in the top right corner of your screen)
Row the final 300m @ damper 5, w/ cadence of 26 – 30 strokes/minute (s/m in the top right corner of your screen)

Rest for 1-minute and repeat for 6 to 8 total rounds.

Your pace (time per 500m) should be the same for all 300-meters and it should be a pace you could have kept for 20 to 40-minutes. For most this will be about 12 to 20-seconds slower than your average pace for a 2k time trial.

Intent. Develop your capacity for longer endurance-based workouts and improve your rowing efficiency.
Dose. Building volume at an intensity where there is a balance between production and utilization of lactate (tough but sustainable pace)
Adaptation. Improve your anaerobic threshold by increasing oxygen transport capacity and decreasing oxygen cost at a given speed.

Feel. This should feel like you are working hard but are still in control. You should finish the session feeling like you could have done another two to three intervals at the same pace.

Debrief.
– How was my pace? Could I have kept it for another interval?
– How was my posture/cadence/breathing?

Movement options.
Row
→ Other monostructural movements like ski or bike.

SESSION #2 – STRENGTH

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Hip – Flexion – Hinge (VIDEO)


A) Deadlift – 3 to 4 x 10 @ 65+% (2-3 RIR on all sets), Rest 3 to 4-minutes between sets

B) Alternate B1 / B2
B1. Strict chin up
– 4 x 6 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before B2
B2. Seated strict press – 4 x 12/10/8/8+ @ RPE 8 (2 RIR on all sets), Rest 2-minutes before B1

C) Alternate C1 / C2
C1. DB Bench press
– 3 to 4 x 12 – 15 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before C2
C2. Single arm KB row – 4 x 8 – 12/side @ RPE 8 (2 RIR on all sets), Rest 2-minutes before C1

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

Notes (A).
– Do your 1st set of deadlifts @ 65%1RM (or slightly heavier), you can then either stay at the same weight (if it’s challenging) or build the weight up on each set. You’re aiming for challenging but not maximal sets.

Notes (B2).
– Do your 1st set of seated strict press @ a weight you could do for about 14 repetitions, then build the weight up as the reps go down.
– The final set is a “+” set = Do as many repetitions as you can (you’re aiming for at least 8) with the same weight you did the previous set with.
– If you don’t have two (2) barbells available, you can do the seated strict press w/ 2 KBs or 2 DBs as well.

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)



SESSION #1 – SKILL + CONDITIONING

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


A) Ring muscle up skill – 2 Rounds for quality
7 Tabletop pulses (VIDEO)
5 Box Russian dips (VIDEO)
3 Skin the cats (rings)

B) Ring muscle-ups – 30 reps
Every time you break (+ at the end), perform 15 Wall balls (UB) @ 9/6kg (20/14lbs)
+
Easy 20/15 (cal) Assault bike to recover, reflect and plan for the next set

Note. Should be able to complete the total repetitions in 6 sets or less
Option. Reduce total reps (15 to 20) → Muscle ups w/ feet on the floor to assist → Box Russian dips


#2 – CONDITIONING

A) 3 Rounds for time
9 Hang (squat) clean @ 85/60kg (185/135lbs)
15 Strict handstand push up
21 Toes to bar

Time cap. 15-minutes

Cool-down

A) Movement flow of your choice from the mobility video library


SESSION NOTES #2 – CONDITIONING

Goal. Pick the appropriate set breakdown for each movement to limit the rest within and between sets.

Key Focus. Break each movement with a few reps left in the tank to prevent the need for excess rest or getting stuck

Strategy. Have a plan for how you intend to approach each movement. This might change from one round to next, but make sure to avoid going to failure on any movement. Appropriate breaks will allow you to keep the rests and transitions short. Go for quick singles on the cleans. Unless you are very confident in your strict handstand push ups, smaller sets with quick rests is a good, tested approach to move quickly and to avoid getting stuck.

Instructions. Set up equipment 2-3m apart to allow for a short transition from station to station (this is your built-in rest)

Debrief.
– Did you plan for the proper sets on each movement? Were you able to avoid getting stuck? Were you able to minimize rest and transition times? Could you have changed your approach and ended up with a better result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Hang (squat) clean
→ 85/60kg (185/135lbs) to 60/42.5kg (135/95lbs)
Strict Handstand push up → Reduce reps (8 to 10) → Regular handstand push up → Box pike HSPU (VIDEO) → Standing HSPU variation of choice (VIDEO)
Toes to bar → Reduce reps (15) → Hanging knee raises → V-ups

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) Thoracic Flow (4-minute VIDEO)

C) Hip rotation flow (VIDEO)

D) 40-minutes, nasal (nose) breathing only
Ruck (hike/walk) with backpack or weighted vest @ approx 15/10kg (35/25lb)

E) Hip rotation flow (VIDEO)

F) Parasympathetic Breath Work
1-4-2-0 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. This breathing drill includes a quick inhale, a breath hold and an exhale. Start with 1-second in, 4-second hold, 2 second exhale. Then, if comfortable, try a longer exhale (1-4-3-0), and/or a longer breath hold (1-5-2-0). 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 (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do our classic clean and jerk warm-up (VIDEO)
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

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

Main set

Work through parts A, B and C as a continuous set (Once you finish part A, move right to part B etc.)

A) Muscle clean + Clean pull under (VIDEO) + push press – 4 x 1+2+3 @ Build up (see notes), Go every 75 to 90-seconds

B) Power clean + Hang clean + Split jerk – 4 x 1+1+1 @ 60+%, Go every 75 to 90-seconds

C) Clean + Front squat + Jerk – 8 to 12 x 1+1+1 @ 70+%, Go every 2-minutes

Notes (A).
– Start @ light weight (empty barbell or a bit heavier), then build up each set if your form is good.
– Each set is 1 muscle clean THEN 2 Clean pull unders THEN 3 push press

Notes (B).
– Start @ 60%1RM clean and jerk, then build up each set if your form is good.
– Each set is 1 Power clean THEN 1 Hang clean (yes, squat) THEN 1 split jerk

Notes (C).
– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 70%1RM clean and jerk (or heavier) then build the load up as your form allows


#2 – STRENGTH

A) Back squat – 10 x 3 @ 70-75% (2+ RIR on each set), Go every 2-minutes

B) Hip circuit (VIDEO) – 2 or 3 rounds of:
20 – 30s/side Side lying hip raise
3 x 6 – 10/side Banded standing 3-way kick back
20 – 30s/side Single-leg hip thrust
40 – 60s Banded Monster walk (see notes)

Rest as needed between rounds/exercises

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).
– 2-seconds pause @ bottom of the 1st rep of each set
– Focus on standing each rep up as explosively as you can

Notes (B).
– Use a hip circle/small resistance band where indicated
– Movement quality is more important than the band tension
– For the monster walk, mix forward, backwards and lateral steps. Keep the band under tension (don’t let the knees go too narrow).

Cool-down

A) Hip Rotation Flow (7-minute VIDEO)



SESSION #2 – SKILL (OPTIONAL)

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


A) HSW 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 Handstand hold
10 Shoulder taps OR small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round

B) 5-minute EMOM
Handstand walk

Score. Lowest distance completed on any minute
Focus. Aim for a distance that is challenging but you can be consistent with.
Note. You don’t have to go unbroken.
Option. Handstand shoulder taps (against the wall) → Seal walk (VIDEO)

C) Power snatch – 30 reps @ see notes
Every time you break (+ at the end), 20-seconds of chest to bar pull-ups
+
Easy 20/15 (cal) Assault bike to recover, reflect and plan for the next set

Note. Pick a weight that allows you to complete the total repetitions in 4 to 6 sets or less
Option (chest to bar). Regular pull-ups → Ring row

D) 16 to 20-minute EMOM
(1) – 10 to 20 Pistols, alternating
(2) – 10 to 20 GHD sit up
(3) – 1 to 3 Rope climb, 15’

Option (pistols). Banded pistol → Pistol to a box → With support (hold on to something) → Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
Option (GHD SU). GHD sit up to parallel → Anchored sit up
Option (rope climb). ½ length climb → Pull to standing from the floor (3/climb) → Rope pull up (4/climb)

Cool-down

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


SESSION NOTES #1 – SKILL

Part A – Develop your handstand positions and handstand walk basics and prep for EMOM in part B

Part B – Work to improve your HSW capacity. The intent here is to a) be consistent, b) experiment with how far you can walk consistently w/ short rests, c) do as many excellent sets as possible within the 5-minute window.

Part C – Work to improve your power snatch cycling capacity.

Choose the weight and plan the sets so you can finish the 30 reps in 4 to 6 sets or less. After each completed set of power snatch, you must perform 20-seconds of chest to bar pull ups, followed by a 20/15 (cal) Assault bike (use this time on the bike to recover but also to reflect on your last set and to choose a focus point for your next set). The focus is on quality repetitions. DO NOT push for big sets with bad form, only do as many reps in a set as excellent form allows.

Part D – Movement exposure. Focus on quality > quantity but challenge yourself when choosing rep ranges

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 – CONDITIONING)

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


Warm-up

A) 3 rounds @ increasing pace
2 Bar muscle up
4 Burpee box jump over, 20”
4 Push press @ 30/20kg (65/45lbs)
8 (cal) Assault bike
4 Hang (squat) snatch @ 30/20kg (65/45lbs)
2 Devils press @ 2 x 15/10kg (35/25lbs) DBs
4m Front rack walking lunges @ 2 x 15/10kg (35/25lbs) DBs
20 Double unders
4m Overhead walking lunges @ 2 x 15/10kg (35/25lbs) DBs


Main set

A) 5 sets of intervals [A1 – A2 – A3 – A2 – A3]
A1. 8-minute EMOM

4 Bar muscle up
6 Burpee box-jump overs, 24/20”
(cal) Assault bike for the remaining of the minute

Rest 4-minutes before A2

A2. 4-minute AMRAP
8 (cal) Assault bike
8 Push press / hang (squat) snatch @ 42.5/30kg (95/65lbs)
8 Bar-facing burpees

Note. Alternate between push press / hang snatch on each round of the AMRAP

Rest 3-minutes before A3

A3. 4-minute AMRAP
8 Box jump overs, 24/20”
8m Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
8 Devils press @ 2 x 22.5/15kg (50/35lbs) DBs
8m Overhead walking lunges @ 2 x 22.5/15kg (50/35lbs) DBs
40 Double unders

Rest 3-minutes before A2

Pace. Tough and repeatable (see notes).

Flow. A1 – A2 – A3 – A2 – A3

Cool-down

A) 5-minute easy assault bike


SESSION NOTES

Pace. Find a pace so that you could repeat each interval for a few more minutes if you had to.

Intent. Develop your capacity to maintain high work output in medium/longer workouts
Dose. Controlled effort (EMOM), followed by harder, repeated aerobic stress (hard efforts!)
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport and utilise oxygen in the working muscles.

Key Focus. Find a hard pace that you are able to keep for all intervals

Feel. This should be an intense workout, but you should finish it and feel like you could have done another interval if you had to.

Debrief.
– Were you able to hit the same amount of distance/reps on each movement for all the intervals?
– Were you able to move for the whole of the interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Assault bike
→ Any other monostructural movement like row, ski, bike or run
Bar muscle up → Reduce reps (2 or 3) → Chest to bar or regular pull up (4, 6 or 8 reps) → Ring row (6 or 8 reps)
Barbell → 42.5/30kg (95/65lbs) to 30/20kg (65/45lbs)
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
DB overhead lunge → 1 arm overhead, 1 arm in front rack → Front rack walking lunges
Double unders → Speed rope VIDEO)

Link to Movement Cues



SESSION #2 – GYMNASTICS (OPTIONAL)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Thoracic Flow (4-minute VIDEO)
C. Wrist Warm up (5-minute VIDEO)


A) Midline strength circuit
8 – 6 – 4 – 2 reps of each
MU Push-ups (VIDEO)
(m) Reverse seal walk (i.e in back support, walking backwards)(VIDEO)
Russian V-up snaps (or V-up snaps) (VIDEO)
(m) Reverse seal walk (i.e in back support, pushing forwards) (meters) (VIDEO)

(no rest between exercises)

Rest 15 to 30-seconds between each set

Options (MU Push-ups). Complete regular tricep push-ups.

B) Ring Muscle up circuit – Complete the following:
2 rounds of (mobility focus):

10 Table top pulses & hold (VIDEO)
8 Back support slide throughs (VIDEO)
5 Skin the cat (VIDEO)
+
3 rounds of (strength focus):
3 Negative strict ring muscle-ups (8-seconds down) (VIDEO)
5 Double leg MU transition drill (VIDEO)
10 Ring Dips
15-second Support hold (top of the ring dip)

(Keep the rest to a minimum between each exercise)

Rest 90-seconds between each round

Options (Negative ring MU). Negative dips and negative pull-ups (double the reps)

Options (double leg MU transition drill). Complete the same drill but using one leg (so the other leg is on the finished object (i.e a stack of weight plates, bench etc). Check out the following example here (VIDEO)

C) Midline strength complex – 4 rounds of (VIDEO)
10 – 8 – 6 – 4-sec hollow hold
Full roll (to the left) to hollow hold
5 – 4 – 3 – 2-sec hollow hold
10 – 8 – 6 – 4 v-up snaps
5 – 4 – 3 – 2-sec hollow hold
Full roll (to the right) to hollow hold
10 – 8 – 6 – 4-sec hollow hold

(no rest between each exercise)

Rest 15-30 seconds max between each set

D) Handstand strength complex – 2 rounds:
10 Seated single arm DB shoulder elevation shrugs (hold last rep for 10-seconds) (VIDEO)
10 box tuck/pike handstand shrugs (2-second pause at the top of each position) (VIDEO)
+
8 Seated single arm DB shoulder elevation shrugs (VIDEO)
8 handstand shoulder shrugs (3-second pause at the top of each position) (VIDEO)
+
6 Seated single arm DB shoulder elevation shrugs (VIDEO)
6/side single arm shoulder shrugs (VIDEO)

(rest as needed between each exercise)

Rest 90-seconds between each round

Options (Pike HS Shrugs). Make sure to suffice the hamstring mobility test before doing the pike handstand variation. If you don’t meet the test then please do the shrugs in the box tuck handstand position (VIDEO)
Options (Single arm HS shrugs). Scale this back to the box pike handstand shrugs or full handstand against the wall (i.e the first 2 movements in the program)

Cool-down

A) Thoracic Flow (4-minute VIDEO)


SESSION NOTES

Notes (A).
– Refer to the videos above for an overview on each exercise as well as key cues
MU Push-ups – Get the timing right and make sure to go to the bottom of the push-up first before falling back onto your elbows. Throw you head & shoulders forward to get back into the bottom of the push-up when coming back up.
Reverse seal walk – keep your hips as high as you can as well as maintaining straight arms. If you don’t have a slider (use a towel or piece of cardboard), and if you don’t have any room to move just do it on the spot by moving your hands up and down (walking on the spot).
Russian V-ups snaps – these are challenging and require you to get your hands down to the floor as quick as possible to lift your hips off the ground and hold that v-sit position in the air momentarily. You can regress this to 4 v-up snaps + 4 L-sit pulses.

Notes (B).
Table Top – Aim to get your hips up as high as you can, don’t go fast and keep your arms straight and shoulder-width apart.
Back support slide throughs – Show full extension on the way out to the back support position (i.e., hips up high and hands shoulder-width). Only for the back support slide throughs, you may raise your hands onto DBs if you struggle to get your hips through and or your wrist hurt.
Skin the cat – you can do it on the bar or scale to the rings (keep the rings low and bend your legs if necessary in order to keep safe). DO not drop fast, keep compressed, look at your knees the entire time. Only work within your active range (i.e go to where you can pull back up out of it and not get stuck in the passive hold).

Notes (C).
– Refer to the videos above for an overview on how the complex flows

Notes (D).
DB shoulder elevation shrugs – lock out your arms and only move through the scapulae (maximum shoulder elevation) and not your elbows or another part of your body. Keep your upper back off the box/wall (push your chest forward and try not to relax in the object).
Handstand shrugs (in general) – Keep your arms locked out and push tall through your shoulders (try not to bend through the arms – just move the scapular only)
Handstands – Keep your scapula protracted throughout (i.e. shoulders nice and round), as well as having your hips tucked under (i.e. posterior pelvic hip tilt). Head position is also important in all of these handstand positions – the aim is to glue your ears to your shoulders by pushing tall (also known as shoulder elevation) in all your handstand positions, whilst still being able to see your fingers in your peripheral vision. Control the transition throughout each position and know your limits (e.g. don’t go to failure in the handstand to then only crash down from the wall)

SESSION #1 – WEIGHTLIFTING + STRENGTH

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)


#1 – WEIGHTLIFTING

Warm-up

A) Try out 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do our classic clean and jerk warm-up (VIDEO)
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

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

Main set

Work through parts A, B and C as a continuous set (Once you finish part A, move right to part B etc.)

A) Muscle Snatch + Overhead squat – 4 to 5 x 3+3 @ Build up (see notes), Go every 75 to 90-seconds

B) Power snatch + Snatch balance (VIDEO) – 4 x 2+2 @ 60+%, Go every 75 to 90-seconds

C) Hang snatch (above the knee – VIDEO) + Snatch – 7 to 10 x 1+1 @ 70+%, Go every 90-seconds to 2-minutes

D) Snatch pull (VIDEO) – 3 x 3 @ 80-105%1RM snatch, Rest 2 to 3-minutes between sets

Notes (A).
– Start @ light weight (empty barbell or a bit heavier), then build up each set if your form is good.
– Each set is 3 muscle snatch THEN 3 overhead squat

Notes (B).
– Start @ 60%1RM snatch, then build up each set if your form is good.
– Each set is 2 Power snatch THEN 2 Snatch balance

Notes (C).
– Each set is 1 Hang snatch + 1 Snatch from the floor (you can drop the barbell between the lifts)…Yes, they’re squat snatches
– Start @ 70%1RM snatch and build the load up as your form allows

Notes (D).
– Focus on maintaining your posture/position throughout the pull. Make sure your extension is vertical (up), not horizontal (forward) at the top. You may use straps if wanted.


#2 – STRENGTH

A) KB/DB Carry medley – 3 to 4 x 30s/side @ see notes, Rest 1 to 2-minutes between carries

Notes.
– The focus here is not the distance you cover but good positions using challenging weights
– Choose one carry for each round from the following options (pick the ones that challenge you):
1) Off-set carry (front rack + suitcase – VIDEO)
2) Off-set carry (front rack + overhead – VIDEO)
3) Off-set carry (suitcase + overhead – VIDEO)
4) Farmer’s carry (VIDEO)
5) Front rack carry (VIDEO)
6) Overhead carry (VIDEO)

Cool-down

A) Lunge Flow (2-minute VIDEO)



SESSION #2 – STRENGTH

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


A) Alternate A1 / A2
A1. Close grip bench press
– 4 x 8 – 10 @ 68+% (2 RIR on each set), Rest 1-minute before A2
A2. Standing arm-over-arm sled pull – 4 x 10m @ see notes, Rest 2 to 3-minutes before A1

B) Alternate B1 / B2
B1. Strict dip
– 4 to 5 x 6 @ RPE 8 (2 RIR on all sets), Rest 1 to 2-minutes before B2
B2. Barbell bent over row – 3 to 4 x 8 – 10 @ RPE 8 (2 RIR on all sets), Rest 2-minutes before B1

C) Upper body bodybuilding circuit (VIDEO) – Complete 3 to 4-rounds at your own pace
8 – 12 Arnold Press
8 – 12 Hammer Curl
12 – 15 Behind the neck Plate tricep extension
8 – 12 Bent over lateral raise

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

Notes (A1).
– Do your 1st set of bench @ 68%1RM (or slightly heavier), you can then either stay at the same weight (if it’s challenging) or build the weight up on each set. You’re aiming for challenging but not maximal sets.

Notes (A2).
– You’re looking for 6 – 10 pulls/arm to cover the distance. Adjust load and/or distance accordingly.
– If you don’t have a sled (or enough space for the pulls), you can do: Alternating ring row or DB see-saw row as a substitute (8 – 12 reps @ RPE 8)

Notes (C).
– Each movement should be done at RPE 8+ (2 Reps in Reserve in the 1st set, then add weight each time you can complete the top end of the repetition range.

Cool-down

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

REST DAY

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

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