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Monday Short Intervals Day 1

Tuesday Short Intervals Day 2

Str

ME: Sumo Deadlift

CF

7 rounds for time of: 3 Weighted Pull-ups, 45/20 pounds 5 Strict Pull ups 7 Kipping Pull ups An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop and continue with other pull ups.

Cindy AMRAP 20:00 5 Pull ups 10 Push ups 15 Squats

OR
Mary AMRAP 20:00 5 Handstand Push-ups 10 One legged squats (per leg) 15 Pull ups

W e e k 1

Swim (SS Tue, 3S Mon): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30 Bike (SS Tue, 3S Wed): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00 Run (SS Tue, 3S Tue): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Swim (SS Tue, 3S Mon): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30 Bike (SS Tue, 3S Wed): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00 Run (SS Tue, 3S Tue): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

C h o E o n s d e u r O a N n L c Y e O N E

Long Intervals Day #1

Long Intervals Day #2

Str

ME: Back Squat

W e e k 2

CF

3 rounds, each for time, of: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest three minutes between each round

E n d u o Y Run (SS Tue, 3S Tue): 3 x (200m e r o + 400m + 600m) a s O Row (SS Tue): 3 x (250m + 500m n e N + 750m) c E
Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

"Tosh" Swim (SS Tue, 3S Mon): 3 x (50y O + 100y + 200y) C N Bike (SS Tue, 3S Wed): 3 x (1/2M h L + 1M + 2M)

"Tosh" Swim (SS Tue, 3S Mon): 3 x (50y + 100y + 200y) Bike (SS Tue, 3S Wed): 3 x (1/2M + 1M + 2M) Run (SS Tue, 3S Tue): 3 x (200m + 400m + 600m) Row (SS Tue): 3 x (250m + 500m + 750m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Short Intervals Day 1

\ Short Intervals Day 2

Str

ME: Push Press

W e e k

CF

Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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E n d u r a n c e

C h o o s O e N E O N L Y

Swim (SS Tue, 3S Mon): 10 x 50m TT with 10 pound vest or drag, rest 3:00

Swim (SS Tue, 3S Mon): 10 x 50m TT with 10 pound vest or drag, rest 3:00

Bike (SS Tue, 3S Wed): 8 x 400m Bike (SS Tue, 3S Wed): 8 x 400m TT with 20-30 pound vest, TT with 20-30 pound vest, spin/rest 4:00 spin/rest 4:00 Run (SS Tue, 3S Tue): 10 x 100m Run (SS Tue, 3S Tue): 10 x 100m TT with 10-20 pound vest, rest TT with 10-20 pound vest, rest 2:00 2:00 Row (SS Tue): 10 x 125m TT with Row (SS Tue): 10 x 125m TT with 10-20 pound vest, rest 2:00 10-20 pound vest, rest 2:00

If athlete is not conditioned to handle a load, then scale

If athlete is not conditioned to handle a load, then scale

Long Intervals Day #1

Long Intervals Day #2

Str

ME: Weighted Dead Hang Pull ups

W e e k 4

CF

2 Rope Climbs, 15 100 Double Unders 2 Rope Climbs, 15 100 Double Unders 10:00 time cap.

4 rounds for time of: Row 500m 30 Box Jumps, 24/20 30 KB Swings, 1.5 pood/1 pood

Work:Rest 1:2 Swim (SS Tue, 3S Mon): 3 x 300m TT

Work:Rest 1:2 Swim (SS Tue, 3S Mon): 3 x 300m TT

E n d u r a n c e

C h o o s O e N E O N L Y

Bike (SS Tue, 3S Wed): 3 x 5k TT Bike (SS Tue, 3S Wed): 3 x 5k TT Run (SS Tue, 3S Tue): 3 x 1200m Run (SS Tue, 3S Tue): 3 x 1200m TT TT

C2 Row (SS Tue): 3 x 1500m TT

C2 Row (SS Tue): 3 x 1500m TT

Short Intervals Day #1

Short Intervals Day #2

Str

ME: Box Squat

W e e k 5

CF

Three rounds for time of: Row 500m 12 Muscle Ups

15 Power Snatches, 75/55 pounds 15 Pull ups Run 200m

C h o E o n s d e u r O a N n L c Y e O N E

Swim (SS Tue, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds Bike (SS Tue, 3S Wed): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m Run (SS Tue, 3S Tue): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Swim (SS Tue, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds Bike (SS Tue, 3S Wed): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m Run (SS Tue, 3S Tue): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Long Intervals Day #1

Long Intervals Day #2

Str

CF

W e e k 6

Fran Overhead Squat 1-1-1-1-1-1-1-1-1-1 reps 21-15-9 reps for time of: Thrusters, 95/65 pounds Pull ups

Swim (SS Tue, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul Bike (SS Tue, 3S Wed): 5 x 5:00 TT, spin/rest 3:00-4:00

Swim (SS Tue, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul Bike (SS Tue, 3S Wed): 5 x 5:00 TT, spin/rest 3:00-4:00

C h o E o n s d e u r O a N n L c Y e O N E

Run (SS Tue, 3S Tue): 5 x 800m, Run (SS Tue, 3S Tue): 5 x 800m, hold splits within 3-5 seconds or hold splits within 3-5 seconds or foul, rest 3:00 between efforts foul, rest 3:00 between efforts

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts Foul: 60 second isometric squat hold immediately followed by 50 burpees for time ALL splits must be within 3-5 seconds for given sport in order to not foul.

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts Foul: 60 second isometric squat hold immediately followed by 50 burpees for time ALL splits must be within 3-5 seconds for given sport in order to not foul.

Short Intervals Day #1

Short Intervals Day #2

Str

Max Effort (ME): Weighted Dead Hang Pull Up

W e

W e e k 7

CF

The Negative Effects of Volume-Based Endurance Training

Nancy 5 rounds for time of: Run 400m 15 Overhead Squats, 95/65 pounds

Max Effort Hill Sprints At Speed Max Effort Hill Sprints At Speed Swim (SS Tue, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible Bike (SS Tue, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension Run (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athletes choice At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 1015m build up to begin hill sprint at speed. Swim (SS Tue, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible Bike (SS Tue, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension Run (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athletes choice At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 1015m build up to begin hill sprint at speed.

C h o E o n s d e u r O a N n L c Y e O N E

Long Intervals Day #1


Dynamic Effort (DE): Dead Hang Pull Ups 12 sets of 2 reps on 0:45 These can be weighted or unweighted; focus on explosive/fast reps

Long Intervals Day #2

Str

CF

As many rounds as possible in 12:00 of: 6 Push Presses, 95/65 pounds 8 Kettlebell Swings, 2/1.5 pood 10 Burpees

Five rounds of: 5 Dumbbell Deadlifts 5 Dumbbell Hang Cleans 5 Dumbbell Push Presses 5 Dumbbell Squats Increase the load each round. Rest as necessary between rounds.

W e e k 8

Swim (SS Tue, 3S Mon): 6 x (3:00 Swim (SS Tue, 3S Mon): 6 x (3:00 TT, 3:00 off) TT, 3:00 off)

Bike (SS Tue, 3S Wed): 5 x (4:00 Bike (SS Tue, 3S Wed): 5 x (4:00 TT, 4:00 spin or off) TT, 4:00 spin or off)

C h o E o n s d e u r O a N n L c Y e O N E

Run (SS Tue, 3S Tue): 6 x (3:00 TT, 3:00 off)

Run (SS Tue, 3S Tue): 6 x (3:00 TT, 3:00 off)

C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)

C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)

Short Intervals Day #1

Short Intervals Day #2

Str

ME: Bench Press

W e e k 9

CF

5:00 Skin the Cat Ring Work 5:00 Pistol Skill Work then Three rounds for time of: Run 400m, rest 2:00 21 KB Swings 1.5/1 pood, rest 2:00 12 Pull ups, rest 2:00

4 rounds for time of: Row 500m 12 Thrusters, 95/65 pounds 9 Ring Rows Rest 1:00 between rounds

Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts

Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (SS Tue, 3S Tue): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

C h o E o n s d e u r O a N n L c Y e O N E

Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (SS Tue, 3S Tue): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Row (SS Tue): 8 x 20:10, if on C2 Row (SS Tue): 8 x 20:10, if on C2 use meters or watts use meters or watts

Long Intervals Day #1

Long Intervals Day #2


DE: Back Squat 12 sets of 2 reps @ 55% on 1:00

Str

W e e k

CF

Spend at least 60 minutes on mobility

5 rounds for time of 5 Dead Stop Deadlifts, 275/225 pounds 12 GHD Sit ups 9 Lunges

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C h o E o n s d e u r O a N n L c Y e O N E

Swim (SS Tue, 3S Mon): 5 x Swim (SS Tue, 3S Mon): 5 x 200m on 3:00, hold splits within 3- 200m on 3:00, hold splits within 35 seconds 5 seconds Bike (SS Tue, 3S OFF): 3 x 2k, hold splits within 3-5 seconds, spin/rest 3:00 between efforts Bike (SS Tue, 3S OFF): 3 x 2k, hold splits within 3-5 seconds, spin/rest 3:00 between efforts

Run (SS Tue, 3S Tue): 3 x 800m, Run (SS Tue, 3S Tue): 3 x 800m, hold splits within 3-5 seconds, hold splits within 3-5 seconds, rest 3:00 between efforts rest 3:00 between efforts C2 Row (SS Tue): 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts C2 Row (SS Tue): 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts

Short Intervals Day #1

Short Intervals Day #2

Str

ME: Max Height Box Jump

W e e k 1 1

CF

Newport Beach Crippler For time: 30 Back Squats, @ Body Weight Run 1 mile

E n d u r a n c e

C h o o s O e N E O N L Y

Swim (SS Tue, 3S OFF): 15-25 x Swim (SS Tue, 3S OFF): 15-25 x 25m on 0:45, hold splits within 1- 25m on 0:45, hold splits within 12 seconds 2 seconds Bike (SS Tue, 3S Wed): 8 12 x 1/4M, hold splits within 2-3 seconds, spin/rest 2:00 Run (SS Tue, 3S Tue): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00 Bike (SS Tue, 3S Wed): 8 12 x 1/4M, hold splits within 2-3 seconds, spin/rest 2:00 Run (SS Tue, 3S Tue): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00

r a n c e

e N E O N L Y

C2 Row (SS Tue): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00

C2 Row (SS Tue): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00

Long Intervals Day #1

Long Intervals Day #2

Str

ME: Power Clean

W e e k 1 2

CF

As many rounds as possible in 8:00 of: 10 KB Snatches (10 R/10 L), 1.5/1 pood 10 Burpees 5 Hang Power Cleans, 135/95 pounds

Five rounds, each for time, of: 3 Power Snatches, 75% of 1RM 10 Burpees Rest 4:30 between rounds

C h o E o n s d e u r O a N n L c Y e O N E

Swim (SS Tue, 3S Mon): 3-5 x Swim (SS Tue, 3S Mon): 3-5 x 200m on 3:30, hold splits within 3- 200m on 3:30, hold splits within 35 seconds 5 seconds

Bike (SS Tue, 3S Wed): 3-5 x 2M, Bike (SS Tue, 3S Wed): 3-5 x 2M, spin/rest 4:00 between, hold spin/rest 4:00 between, hold splits within 2-3 seconds splits within 2-3 seconds Run (SS Tue, 3S OFF): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds Run (SS Tue, 3S OFF): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

O N E
C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

Wednesday Mid Week

Thursday Long Intervals Day 1

Friday Long Intervals Day 2

DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 0:45

Hang Power Clean, reps of 3-2-2-2-1-1-11-1 for load

21-15-9 reps for time of: Overhead Squats, 95/65 pounds Handstand Push ups

Swim (SS Tue, 3S Mon): 6:00 of Swim (SS Thu, 3S Fri): 5:00 on, 25m sprints on 0:30, rest 3:00, 2:30 off, 6:00 on, 3:00 off, 7:00 4:00 of 25m sprints on 0:30, rest on 2:00, 2:00 of 25m sprints on 0:30 Bike (SS Tue, 3S Wed): 6:00 of 400m sprints on 1:00, rest 3:00, Bike (SS Thu, 3S Sat or Tempo): 4:00 of 400m sprints on 1:00, rest 5:00 on, 2:30 off, 6:00 on, 3:00 2:00, 2:00 of 400m sprints on off, 7:00 on 1:00

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat or Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Tue, 3S Tue): 6:00 of 100m sprints on 0:30, rest 3:00, Run (SS Thu, 3S Sun or TT): 5:00 Run (SS Thu, 3S Sun or TT): 5:00 4:00 of 100m sprints on 0:30, rest on, 2:30 off, 6:00 on, 3:00 off, on, 2:30 off, 6:00 on, 3:00 off, 2:00, 2:00 of 100m sprints on 7:00 on 7:00 on 0:30 Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of Row (SS Thu): 5:00 on, 2:30 off, 125m sprints on 0:30, rest 2:00, 6:00 on, 3:00 off, 7:00 on 2:00 of 125m sprints on 0:30 This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints Lactate Shuttle: every 0:30 for 6:00, rest 3:00, and then continue on with sets of ALL OUT EFFORTS! 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Lactate Shuttle:

ALL OUT EFFORTS!

Mid Week

Short Intervals Day #1

Short Intervals Day #2

Elizabeth 21-15-9 reps of: Clean, 135/95 pounds Ring dips

5 rounds for time of: Run 200 meters 15 Handstand Push ups 15 Pull ups

"Tosh" Swim (SS Tue, 3S Mon): 3 x (50y + 100y + 200y) Bike (SS Tue, 3S Wed): 3 x (1/2M + 1M + 2M)

Swim (SS Thu, 3S Fri): 6-8 x Swim (SS Thu, 3S Fri): 6-8 x (1:00 on, 1:00 off) (1:00 on, 1:00 off) Bike (SS Thu, 3S Sun or TT): 9-12 Bike (SS Thu, 3S Sun or TT): 9-12 x (1:00 on, 1:00 off) x (1:00 on, 1:00 off)

Run (SS Tue, 3S Tue): 3 x (200m Run (SS Thu, 3S Sat or Tempo): 9-Run (SS Thu, 3S Sat or Tempo): 9+ 400m + 600m) 12 x (1:00 on, 1:00 off) 12 x (1:00 on, 1:00 off) Row (SS Tue): 3 x (250m + 500m Row (SS Thu): 9-12 x (1:00 on, + 750m) 1:00 off) Work:Rest 1:1. Rest the exact time it takes to complete each Maximal efforts on each set. interval in a set. (200m in 35s, Post sport and distances to rest 35s, 400m in 1:20, rest 1:20, comments. 600m in 2:00, rest 2:00, etc.). Row (SS Thu): 9-12 x (1:00 on, 1:00 off)

Maximal efforts on each set. Post sport and distances to comments.

Mid Week

Long Intervals Day 1

Long Intervals Day 2

ME: Box Squat

DE: Push Press 12 sets of 2 reps @ 55% of 1RM on 0:45

Lynne 5 rounds for max reps of: Bench Press at Body Weight Pull ups

Deadlift 5-5-5-5-5

5 rounds for time of: 15 Hang Squat Cleans, 135/95 pounds 30 Push ups

Swim (SS Tue, 3S Mon): 10 x 50m TT with 10 pound vest or drag, rest 3:00

Swim (SS Thu, 3S Sun or TT): 4-6 Swim (SS Thu, 3S Sun or TT): 4-6 x 200m on 3:15, hold efforts x 200m on 3:15, hold efforts within 3-5 seconds within 3-5 seconds Bike (SS Thu, 3S Sat or Tempo): 3-5 x 2M, spin/rest 4:00, hold efforts within 5-10 seconds Run (SS Thu, 3S Fri): 3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds Row (SS Thu): 3-5 x 1200m, rest 3:00, hold efforts within 3-5 seconds

Bike (SS Tue, 3S Wed): 8 x 400m Bike (SS Thu, 3S Sat or Tempo): TT with 20-30 pound vest, 3-5 x 2M, spin/rest 4:00, hold spin/rest 4:00 efforts within 5-10 seconds Run (SS Tue, 3S Tue): 10 x 100m Run (SS Thu, 3S Fri): 3-5 x TT with 10-20 pound vest, rest 1000m, rest 3:00, hold efforts 2:00 within 3-5 seconds Row (SS Thu): 3-5 x 1200m, rest Row (SS Tue): 10 x 125m TT with 3:00, hold efforts within 3-5 10-20 pound vest, rest 2:00 seconds

If athlete is not conditioned to handle a load, then scale

Mid Week

Short Intervals Day #1


DE: Weighted Dead Hang Pull ups 12 sets of 2 reps @ 50% of 1RM on 0:45 If athlete cannot maintain explosive/fast reps, then no load should be used. Diane 21-15-9 reps for time of: Deadlifts, 225/155 pounds Handstand Push Ups Compare to Recent Diane Workouts

Short Intervals Day #2

The Once and Future Way to Run

Elizabeth 21-15-9 reps of: Clean, 135/95 pounds Ring dips Compare to Recent Workouts

Work:Rest 1:2 Swim (SS Tue, 3S Mon): 3 x 300m TT

"Short Tosh" Swim (SS Thu, 3S Fri): 3 x (25m/y + 50m/y + 100m/y) Bike (SS Thu, 3S Sun or TT): 3 x Bike (SS Tue, 3S Wed): 3 x 5k TT (1/4M + 1/2M + 1M)

"Short Tosh" Swim (SS Thu, 3S Fri): 3 x (25m/y + 50m/y + 100m/y) Bike (SS Thu, 3S Sun or TT): 3 x (1/4M + 1/2M + 1M)

Run (SS Tue, 3S Tue): 3 x 1200m Run (SS Thu, 3S Sat or Tempo): 3 Run (SS Thu, 3S Sat or Tempo): 3 TT x (100m + 200m + 400m) x (100m + 200m + 400m) Row (SS Thu): 3 x (125m + 250m Row (SS Thu): 3 x (125m + 250m + 500m) + 500m) Example: Run 100m in 0:20, rest 0:20, run 200m in 0:38, rest 0:38, run 400m in 1:40, rest 1:40, run 100m in 0:21, rest 0:21, run 200m, etc. Example: Run 100m in 0:20, rest 0:20, run 200m in 0:38, rest 0:38, run 400m in 1:40, rest 1:40, run 100m in 0:21, rest 0:21, run 200m, etc.

C2 Row (SS Tue): 3 x 1500m TT

Mid Week

Long Intervals Day#1

Long Intervals Day #2


DE: Box Squat 12 sets of 2 reps @ 55% of 1RM + Chains on 1:30

ME: Push Press

15-12-9-6-3 reps for time of: Deadlift, 185/155 pounds Handstand Push ups Vertical leap, 1 foot above reach

Easy Mary As many rounds as possible in 20 minutes of: 5 Handstand Push ups 10 Pull ups 20 Air Squats

Swim (SS Tue, 3S Mon): 75m TT, Swim (SS Thu, 3S Fri): 1:00 on, rest 2:00, then 10-20 x 50m on 1:00 off, 3:00 on, 2:00 0ff, 4:00 1:00, hold all times within 2-3 on, 3:00 off, 5:00 on seconds Bike (SS Tue, 3S Wed): 1k TT, Bike (SS Thu, 3S Sat or Tempo): spin/rest 3:00, then 6-8 x 400m, 1:00 on, 1:00 off, 3:00 on, 2:00 hold all times within 2-3 seconds, 0ff, 4:00 on, 3:00 off, 5:00 on rest 2:00 between each 400m Run (SS Tue, 3S Tue): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Swim (SS Thu, 3S Fri): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on Bike (SS Thu, 3S Sat or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (SS Thu, 3S Sun or TT): 1:00 Run (SS Thu, 3S Sun or TT): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on 4:00 on, 3:00 off, 5:00 on

C2 Row (SS Thu): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

C2 Row (SS Thu): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Perform each set at 90% of maximal effort.

Perform each set at 90% of maximal effort.

Mid Week

Short Intervals Day #1

Short Intervals Day #2

DE: Push Press 10 sets of 2 reps @ 60% of 1RM on 1:00

ME: Sumo Deadlift

J.T. 21-15-9 reps for time of: Handstand Push Ups Ring Dips Push Ups Compare to 11.06.2011.

Helen Three rounds for time of: Run 400m 21 Kettlebell Swings, 1.5/1 pood 12 Pull Ups

Swim (SS Tue, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul Bike (SS Tue, 3S Wed): 5 x 5:00 TT, spin/rest 3:00-4:00

Swim (SS Thu, 3S Sat or Tempo): Swim (SS Thu, 3S Sat or Tempo): 8 x 20:10, use pool or open water 8 x 20:10, use pool or open water Bike (SS Thu, 3S Fri): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Bike (SS Thu, 3S Fri): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Run (SS Tue, 3S Tue): 5 x 800m, Run (SS Thu, 3S Sun or TT): 8 x hold splits within 3-5 seconds or 20:10, if possible use treadmill set foul, rest 3:00 between efforts at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts Foul: 60 second isometric squat hold immediately followed by 50 burpees for time ALL splits must be within 3-5 seconds for given sport in order to not foul.

Row (SS Thu): 8 x 20:10, if on C2 Row (SS Thu): 8 x 20:10, if on C2 use meters or watts use meters or watts

Tabata: 8 rounds of 20 seconds on, 10 seconds off

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

8 x 20:10 All-Out Efforts

Mid Week

Long Intervals Day#1


Dynamic Effort (DE): Sumo Deadlift 10 sets of 2 reps @ 60% of 1RM on 1:00

Long Intervals Day #2

10-9-8-7-6-5-4-3-2-1 reps for time of: Bench Press @ Bodyweight Deadlift @ Bodyweight

Five rounds for time: 7 Front Squats 7 Ring Dips

Max Effort Hill Sprints At Speed Swim (SS Tue, 3S Mon): 10 x 30 seconds max effort using paddles Swim (SS Thu, 3S Sun or TT): 6-8 Swim (SS Thu, 3S Sun or TT): 6-8 and buoy, rest 2:00 between each x 200m on 3:00 or less, hold x 200m on 3:00 or less, hold rep, begin each effort from a dive splits within 3-5 seconds splits within 3-5 seconds if possible Bike (SS Tue, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension Run (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athletes choice At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 1015m build up to begin hill sprint at speed. Bike (SS Thu, 3S Sat or Tempo): 6-8 x 3k, hold splits within 3-5 seconds, spin/rest 3:00 between each effort Run (SS Thu, 3S Fri): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort C2 Row (SS Thu): 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort Bike (SS Thu, 3S Sat or Tempo): 6-8 x 3k, hold splits within 3-5 seconds, spin/rest 3:00 between each effort Run (SS Thu, 3S Fri): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort C2 Row (SS Thu): 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort

Mid Week

Short Intervals Day #1

Short Intervals Day #2

Deadlift 3-2-2-2-1-1-1-1-1 reps

30 Double Unders 15 Wall Ball Shots, 20 pounds 3 Rope Climbs, 15

Swim (SS Thu, 3S Fri): 6:00 of Swim (SS Tue, 3S Mon): 6 x (3:00 25m sprints on 0:30, rest 3:00, TT, 3:00 off) 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30 Bike (SS Tue, 3S Wed): 5 x (4:00 Bike (SS Thu, 3S Sun): 6:00 of TT, 4:00 spin or off) 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00 Run (SS Tue, 3S Tue): 6 x (3:00 TT, 3:00 off) Run (SS Thu, 3S Sat): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Row (SS Thu): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Swim (SS Thu, 3S Fri): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30 Bike (SS Thu, 3S Sun): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00 Run (SS Thu, 3S Sat): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Row (SS Thu): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)

Mid Week

Long Intervals Day#1

Long Intervals Day #2

ME: Front Squat

DE: Bench Press 8 sets of 3 reps @ 50% of 1RM on 1:15

AMRAP 8:00 7 Power Cleans 7 Burpees


Load for power clean should be heavy enough Weird to force athlete to make the 7 reps steady but http://www.iamunscared.com/weird/ difficult. Do not choose a weight that will cause a lot of misses or require the athlete to take long periods of rest between reps.

As many rounds as possible in 10:00 of: 8 Russian Kettlebell Swings, 2 pood/1.5 pood 8 C2B Pull ups 8 Air Squats

Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water

Lactate Shuttle: Perform each set at just short of maximal effort. Post sport and distances to comments. Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Lactate Shuttle: Perform each set at just short of maximal effort. Post sport and distances to comments. Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on Bike (SS Thu, 3S Sat or Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Tue, 3S Wed): 8 x 20:10, Bike (SS Thu, 3S Sat or Tempo): if possible use stationary bike 5:00 on, 2:30 off, 6:00 on, 3:00 with wattage tool or similar that off, 7:00 on can hold load of 200+ watts

Run (SS Tue, 3S Tue): 8 x 20:10, Run (SS Thu, 3S Sun or TT): 5:00 Run (SS Thu, 3S Sun or TT): 5:00 if possible use treadmill set at on, 2:30 off, 6:00 on, 3:00 off, on, 2:30 off, 6:00 on, 3:00 off, 12% grade, 0-30 seconds slower 7:00 on 7:00 on than 5k pace per mile, do not reduce the speed Row (SS Tue): 8 x 20:10, if on C2 Row (SS Thu): 5:00 on, 2:30 off, use meters or watts 6:00 on, 3:00 off, 7:00 on Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Mid Week

Short Intervals Day #1

Short Intervals Day #2

ME: Push Jerk

Four rounds of: 0:30 Max Burpees, 0:30 off 0:30 Max Double Unders, 0:30 off 0:30 Max Dead Hang Pull ups, 0:30 off

As many rounds as possible in 6:00 of: 5 Hang Power Cleans, 155/115 pounds 2 Rope Climbs, 15

For Older Runners, Good News and Bad

Swim (SS Tue, 3S Mon): 5 x Swim (SS Thu, 3S Sun or TT): 10- Swim (SS Thu, 3S Sun or TT): 10200m on 3:00, hold splits within 3- 15 x 50m on 1:00, hold splits 15 x 50m on 1:00, hold splits 5 seconds within 2-3 seconds within 2-3 seconds Bike (SS Tue, 3S OFF): 3 x 2k, hold splits within 3-5 seconds, spin/rest 3:00 between efforts Bike (SS Thu, 3S Fri): 6 x 1/2M, hold splits within 3-5 seconds, work:rest 1:1 Bike (SS Thu, 3S Fri): 6 x 1/2M, hold splits within 3-5 seconds, work:rest 1:1

Run (SS Tue, 3S Tue): 3 x 800m, Run (SS Thu, 3S Sun): 4 x 400m, Run (SS Thu, 3S Sun): 4 x 400m, hold splits within 3-5 seconds, hold splits within 2-3 seconds, hold splits within 2-3 seconds, rest 3:00 between efforts work:rest 1:1 work:rest 1:1 C2 Row (SS Tue): 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts C2 Row (SS Thu): 4 x 500m, hold C2 Row (SS Thu): 4 x 500m, hold splits within 2-3 seconds, splits within 2-3 seconds, work:rest 1:1 work:rest 1:1

Mid Week
DE: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00

Long Intervals Day#1

Long Intervals Day #2


DE: Bench Press 12 sets of 2 reps @ 60% of 1RM on 1:00

The Dumbbell Bear Every minute on the minute for 20 minutes of: 5 Dumbbell Deadlifts 5 Dumbbell Hang Cleans 5 Dumbbell Thrusters Load for dumbbell set is 45% of bodyweight

Row 1000m TT followed by Three rounds of: 7 Overhead Squats, 115/75 6 C2B Pull ups 5 Burpees
There is a 12:00 time limit to complete the row and all three rounds.

10! (10-9-8-7-6-5-4-3-2-1 reps) for time of: Deadlift, @ Body Weight Unbroken* KB Swings, 1.5/1 pood
*In order for KB swings to be unbroken, the swings for each set should be continuous; athlete cannot set the KB down or rest holding the KB. 7 burpees must be performed on the spot each time the swings are broken before continuing.

Swim (SS Tue, 3S OFF): 15-25 x Swim (SS Thu, 3S OFF): 3-5 x Swim (SS Thu, 3S OFF): 3-5 x 25m on 0:45, hold splits within 1- 300m TT, rest 5:00 between each 300m TT, rest 5:00 between each 2 seconds effort effort Bike (SS Tue, 3S Wed): 8 12 x 1/4M, hold splits within 2-3 seconds, spin/rest 2:00 Run (SS Tue, 3S Tue): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00 Bike (SS Thu, 3S Sat or Tempo): 3-5 x 5k TT, rest 5:00 between each effort Bike (SS Thu, 3S Sat or Tempo): 3-5 x 5k TT, rest 5:00 between each effort

Run (SS Thu, 3S Sun or TT): 2-3 Run (SS Thu, 3S Sun or TT): 2-3 x 1M TT, rest 7:00 between each x 1M TT, rest 7:00 between each effort effort

C2 Row (SS Tue): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00

C2 Row (SS Thu): 2-3 x 2k TT, rest 7:00 between each effort

C2 Row (SS Thu): 2-3 x 2k TT, rest 7:00 between each effort

Mid Week

Short Intervals Day #1 DE: Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 or less

Short Intervals Day #2

3 Muscle-ups 21 Unbroken KB Swings, 2 pood/1.5 pood 15 Unbroken Toes-to-Bar 4 Muscle-ups 15 Unbroken KB Swings, 2 pood/1.5 pood 12 Unbroken Toes-to-Bar 5 Muscle-ups 9 Unbroken KB Swings, 2 pood/1.5 pood 9 Unbroken Toes-to-Bar For time.

Max Effort Sprints At Speed At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 1015m build up to begin sprint at speed. Swim (SS Tue, 3S Mon): 3-5 x Swim (SS Thu, 3S Sat or Tempo): 200m on 3:30, hold splits within 3- 10 x 30 seconds max effort using 5 seconds paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible Bike (SS Tue, 3S Wed): 3-5 x 2M, Bike (SS Thu, 3S Fri): 10 x 30 spin/rest 4:00 between, hold seconds max effort, rest 2:00 splits within 2-3 seconds between each rep, if using a trainer/erg utilize heavy tension Run (SS Tue, 3S OFF): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

Max Effort Sprints At Speed At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 1015m build up to begin sprint at speed. Swim (SS Thu, 3S Sat or Tempo): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible Bike (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Thu, 3S Sun or TT): 10 x Run (SS Thu, 3S Sun or TT): 10 x 30 seconds max effort, rest 2:00 30 seconds max effort, rest 2:00 between each rep between each rep

C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athletes choice

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athletes choice

Saturday Tempo / TT Day 1

Sunday Tempo / TT Day 2

3 rounds for time of: Row 500m 21 Hang Power Snatch, 75/45 pounds

4 rounds for time of: Run 400m 30 GHD Hip Extensions

Swim (SS Sun, 3S Off): 400y @ 85% of 500y TT

Swim (SS Sun, 3S Off): 400y @ 85% of 500y TT

1/4 pood - 4 kilograms 1/2 pood - 8 kilograms 3/4 pood - 12 kilograms 1 pood - 16 kilograms 1.5 poods - 24 kilograms 2 poods - 32 kilograms 2.5 poods - 40 kilograms 3 poods - 48 kilograms 3.5 poods - 56 kilograms 4 poods - 64 kilograms 4.5 poods - 72 kilograms 5 poods - 80 kilograms 5.5 poods - 88 kilograms Inch "Challenge" Dumbbell

Bike (SS Sun, 3S Sat): 10M @ 12M TT pace

Bike (SS Sun, 3S Sat): 10M @ 12M TT pace

Run (SS Sun, 3S Sun): 5k TT

Run (SS Sun, 3S Sun): 5k TT

Row (SS Sun): 5k TT

Row (SS Sun): 5k TT

S&C Recovery After

S&C Recovery After

TT/Tempo Day #1

TT/Tempo Day #2

Deadlift 3-2-2-2-1-1-1-1-1 reps

For time: 10 Thrusters, 135/95 pounds 15 Pull ups 400 meter run 20 Thrusters, 95/65 pounds 15 Pull ups 600 meter run 30 Thrusters, 45 pounds 15 Pull ups 800 meter run

Swim (SS Sun, 3S Off): 800y TT Bike (SS Sun, 3S Sun): 15M TT

Swim (SS Sun, 3S Off): 800y TT Bike (SS Sun, 3S Sun): 15M TT

Run (SS Sun, 3S Sat): 5M @ 90% Run (SS Sun, 3S Sat): 5M @ 90% of 10k TT pace of 10k TT pace Row (SS Sun): 8k @ 85% of 10k TT pace Row (SS Sun): 8k @ 85% of 10k TT pace

S&C Recovery After

S&C Recovery After

Tempo / TT Day 1

Tempo / TT Day 2

OFF

OR
J.T. 21-15-9 reps of: Handstand Push ups Ring dips Push ups

Swim (SS Sun, 3S Sun): 400m TT Swim (SS Sun, 3S Sun): 400m TT Bike (SS Sun, 3S Sat): 20M @ 85% of 20M TT pace Run (SS Sun, 3S Off): 10M TT Bike (SS Sun, 3S Sat): 20M @ 85% of 20M TT pace Run (SS Sun, 3S Off): 10M TT

Row (SS Sun): 10k TT

Row (SS Sun): 10k TT

S&C Recovery After

S&C Recovery After

TT/Tempo Day #1

TT/Tempo Day #2

3+ Hours After Endurance For time: 21 Thrusters, 95/65 pounds Row 500m 18 Thrusters, 95/65 pounds Row 500m 15 Thrusters, 95/65 pounds Row 500m Swim (SS Sun, 3S Off): 500y @ 1000y TT pace Bike (SS Sun, 3S Sun): 30M TT Run (SS Sun, 3S Sat): 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts Row (SS Sun): 2 x 2k @ 85% of 2k TT pace, hold splits within 0:30-1:00, rest 5-10 minutes between efforts

1 Swim (SS Sun, 3S Off): 500y @ 1000y TT pace Bike (SS Sun, 3S Sun): 30M TT Run (SS Sun, 3S Sat): 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts Row (SS Sun): 2 x 2k @ 85% of 2k TT pace, hold splits within 0:30-1:00, rest 5-10 minutes between efforts

S&C Recovery After

S&C Recovery After

TT/Tempo Day #1

TT/Tempo Day #2

Three rounds for time of: Row 1000m 50 Back Extensions 50 Sit ups

OFF or As many rounds as possible in 12:00 of: 10 Deadlifts, 95/65 pounds 8 Hang Cleans, 95/65 pounds 6 Push Presses, 95/65 pounds

Swim (SS Sun, 3S Off): 800m TT, rest 5:00, then 2 x 200m @ 5-10 seconds faster than 800m TT pace

Swim (SS Sun, 3S Off): 800m TT, rest 5:00, then 2 x 200m @ 5-10 seconds faster than 800m TT pace

Bike (SS Sun, 3S Sat): 2 x 10mi @ Bike (SS Sun, 3S Sat): 2 x 10mi @ 85% of 10mi TT pace, spin/rest 85% of 10mi TT pace, spin/rest 5:00 between 5:00 between

Run (SS Sun, 3S Sun): 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Run (SS Sun, 3S Sun): 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Row (SS Sun): 8k TT, rest 5:00, then 2 x 2k @ 5k TT pace

Row (SS Sun): 8k TT, rest 5:00, then 2 x 2k @ 5k TT pace

TT/Tempo Day #1

TT/Tempo Day #2

Five rounds for time of: 15 Push Jerks, 95/65 pounds 15 Hand-Release Push Ups 15 Double Unders

OFF (If performing TT) or Grace 30 Clean and Jerks, 135/95 pounds

Swim (SS Sun, 3S Sat): 500y @ 800y TT pace Bike (SS Sun, 3S Off): 20M TT

Swim (SS Sun, 3S Sat): 500y @ 800y TT pace Bike (SS Sun, 3S Off): 20M TT

Run (SS Sun, 3S Sun): 5k TT

Run (SS Sun, 3S Sun): 5k TT

C2 Row (SS Sun): 5k TT

C2 Row (SS Sun): 5k TT

TT/Tempo Day #1

TT/Tempo Day #2

Three rounds for time of: 15 Cleans, 135/95 pounds 21 Double Unders

Back Squat 3-3-3-3-3-3-3 reps

Swim (SS Sun, 3S Sun): Brick 1000m/y TT followed by 5M Bike TT

Swim (SS Sun, 3S Sun): Brick 1000m/y TT followed by 5M Bike TT

Bike (SS Sun, 3S Sat): 10M @ 20M TT pace

Bike (SS Sun, 3S Sat): 10M @ 20M TT pace

Run (SS Sun, 3S Off): 2M @ 5k TT pace

Run (SS Sun, 3S Off): 2M @ 5k TT pace

C2 Row (SS Sun): 8k @ 90% of 8k TT pace

C2 Row (SS Sun): 8k @ 90% of 8k TT pace

TT/Tempo Day #1

TT/Tempo Day #2

Isabel For time: 30 Snatches, 135/95 pounds Scale as needed.

Swim (SS Sun, 3S Off): 800m @ 85% 1000m TT pace

Swim (SS Sun, 3S Off): 800m @ 85% 1000m TT pace

Bike (SS Sun, 3S Sun): 30M TT

Bike (SS Sun, 3S Sun): 30M TT

Run (SS Sun, 3S Sat): 8M @ 85% Run (SS Sun, 3S Sat): 8M @ 85% of 10M TT pace of 10M TT pace

C2 Row (SS Sun): 5k TT

C2 Row (SS Sun): 5k TT

TT/Tempo Day #1

TT/Tempo Day #2

5 rounds for time of: 9 Hang Power Snatches, 75/45 pounds 21 Double Unders 12:00 time cap.

OFF or Perform at least 3+ hours after Endurance TT As many rounds as possible in 5:00 of: 10 Burpees 10 Goblet Squats, 1.5/1 pood

Swim (SS Sun, 3S Off): 1500m TT Swim (SS Sun, 3S Off): 1500m TT

Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace

Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace

Run (SS Sun, 3S Sun): 2 x 5k, rest 5:00-10:00 between reps, hold both 5ks within 1:00-2:00

Run (SS Sun, 3S Sun): 2 x 5k, rest 5:00-10:00 between reps, hold both 5ks within 1:00-2:00

C2 Row (SS Sun): 2k @ 90% of 2k TT, rest 5:00, then 2 x 1k at 2k TT pace

C2 Row (SS Sun): 2k @ 90% of 2k TT, rest 5:00, then 2 x 1k at 2k TT pace

TT/Tempo Day #1

TT/Tempo Day #2

Four rounds for time of: 4 Thrusters, 135/95 pounds 8 Handstand Push ups 12 Double Unders Perform 7 burpees at the top of each minute.

3 rounds for time of: 12 KB Snatches, 1.5/1 pood (12 R/12 L) 15 Lunges (15 R/15 L) 18 Hand-Release Push ups

Swim (SS Sun, 3S Sun): 500m TT, rest 5:00, 2 x 250m on 4:30 @ 510 seconds faster than 500m pace Bike (SS OFF, 3S OFF)

Swim (SS Sun, 3S Sun): 500m TT, rest 5:00, 2 x 250m on 4:30 @ 510 seconds faster than 500m pace Bike (SS OFF, 3S OFF)

Run (SS Sun, 3S Sat): 5k @ 85% Run (SS Sun, 3S Sat): 5k @ 85% of 5k TT pace of 5k TT pace

C2 Row (SS Sun): 5k TT

C2 Row (SS Sun): 5k TT

TT/Tempo Day #1

TT/Tempo Day #2
Snatch Balance, 3-3-3 Sets should not be max effort; focus on technique. Post loads to comments.

For time: 100 Hand-release Push ups 100 Air Squats 100 Double Unders

Swim (SS Sun, 3S OFF): 500y @ 85% of 500y TT pace Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace

Swim (SS Sun, 3S OFF): 500y @ 85% of 500y TT pace Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace

Run (SS Sun, 3S Sun): 20 minutes Run (SS Sun, 3S Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 of 1:00 @ 90% max effort, 1:00 @ 50% max effort @ 50% max effort

C2 Row (SS Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

C2 Row (SS Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

TT/Tempo Day #1

TT/Tempo Day #2

3+ Hours After Endurance 15-12-9 for time of: Thrusters, 135/95 pounds Handstand Push ups

Swim (SS Sun, 3S Sat): 1200m @ Swim (SS Sun, 3S Sat): 1200m @ 90% of 1500m TT pace 90% of 1500m TT pace

Bike (SS Sun, 3S Off): 20M TT

Bike (SS Sun, 3S Off): 20M TT

Run (SS Sun, 3S Sun): 10M TT

Run (SS Sun, 3S Sun): 10M TT

C2 Row (SS Sun): 8k TT

C2 Row (SS Sun): 8k TT

4 kilograms - 8.8 pounds 8 kilograms - 17.6 pounds 12 kilograms - 26.5 pounds 16 kilograms - 35.3 pounds - 24 kilograms - 52.9 pounds 32 kilograms - 70.5 pounds - 40 kilograms - 88.2 pounds 48 kilograms - 105.8 pounds - 56 kilograms - 123.5 pounds 64 kilograms - 141.1 pounds - 72 kilograms - 158.7 pounds 80 kilograms - 176.4 pounds - 88 kilograms - 194.0 poundsThe nch "Challenge" Dumbbell

Strength and Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of: GHD Sit ups, 15 reps (extend knees aggressively) GHD Hip Extensions, 15 reps KB/DB Swings, 15 reps Bench Press, 15 reps Pull ups, 15 reps Remember, this is a recovery tool and is not a timed workout. If not performing CFE S&C WOD, then follow up endurance with

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