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Str
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.
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
Str
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.).
Str
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.
e k 3
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
Str
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
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
Str
W e e k 5
CF
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
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.
Str
W e
W e e k 7
CF
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
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
Str
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 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
Str
W e e k
CF
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
Str
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
Str
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
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:
Mid Week
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)
Mid Week
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
Mid Week
Elizabeth 21-15-9 reps of: Clean, 135/95 pounds Ring dips Compare to Recent Workouts
"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.
Mid Week
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
Mid Week
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
Mid Week
10-9-8-7-6-5-4-3-2-1 reps for time of: Bench Press @ Bodyweight Deadlift @ Bodyweight
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
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.
Mid Week
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
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
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
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
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
3 rounds for time of: Row 500m 21 Hang Power Snatch, 75/45 pounds
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
TT/Tempo Day #1
TT/Tempo Day #2
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
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
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
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
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
TT/Tempo Day #1
TT/Tempo Day #2
Three rounds for time of: 15 Cleans, 135/95 pounds 21 Double Unders
TT/Tempo Day #1
TT/Tempo Day #2
Run (SS Sun, 3S Sat): 8M @ 85% Run (SS Sun, 3S Sat): 8M @ 85% of 10M TT pace of 10M TT pace
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
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
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
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
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
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