Semana de treinos
Segunda, 07 de setembro
- Whiteboard
4:00
Target Load | 70%+ of 1-rep max.
Today’s heavy day focuses on building strength overhead.
Build to a challenging set of 5 push presses and stay there for all 5 working sets. Your working weight shouldn’t lead to failure, but should require at least 2 minutes of rest.
Lift around 70% or more of your 1-rep max for all 5 sets and rest 2-3 minutes between sets.
You can choose whether to touch-and-go (cycle quickly) or stop and reset between each rep, depending on what you’re more comfortable with; we’ll go over both options in the warm-up.
Stick around following the workout for some post-workout accessory work and stretching.
- General Warm-up
12:00
At a glance
Equipment: machine of choice, pull-up bar, light band.
Get athletes warm and everyone’s shoulders moving through the full range of motion.
Start a clock and set it for intervals of 30 seconds of work and 10 seconds of rest.
Have athletes move at a moderate pace from beginning to end.
Focus on helping athletes improve their range of motion and overhead position.
- Dynamic Warm-up
7:00
3 sets
:30 row, bike, or ski
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
- Banded Warm-up
5:00
2 sets:
5 Cobra to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
- Specific Warm-up
14:00
At a glance
Equipment: barbell, plates.
Demonstrate the push press and lead athletes through the progression; have them move for 3 reps on your call and then 3 reps on their own, resting between steps.
Allow athletes 4-5 warm-up sets before starting the workout.
Balance the reps you call with athletes moving on their own. Avoid keeping the bar in the athletes’ hands for more than 6 reps in a row.
6:00
Progression
Setup Feet in a hip-width stance, bar racked on the collarbone, elbows placed in front of the bar.
Dip and hold Shoulders stacked over the hips and heels.
Dip and drive slowly Shoulders stacked over the hips and heels.
Dip and drive fast Shoulders stacked over the hips and heels.
Dip and drive fast Don’t pause at the bottom of the dip.
Push press Lock out your legs and hips before pressing.
- Build-up
8:00
4-5 sets:
5 push presses
– Increase load across all sets.
– The last set should be just lighter than the first desired working set.
- Break
3:00
- Workout
15:00
Every 3:00 for 5 sets:
5 push presses
.
Intended Stimulus
Build to a near-max set of 5 or use a consistent weight for all 5 sets.
Lift 70%+ of 1-rep-max push press.
Retest from 260118.
Round out class with core accessory work.
Coaching Goals
Coach athletes to fully extend their legs before pressing with their arms, and to maintain a vertical torso on the dip and drive phase of the push press.
Coach athletes to appropriate loads throughout their work sets.
Scaling
Reduce the load of the barbell.
Movement Substitutions
Push press Load, reps, dumbbell options
- Cooldown
12:00
At a glance
Give athletes 3 minutes to recover and put away equipment as you record loads.
Take a few minutes to demonstrate the V-up. Athletes can scale the range of motion by tucking their legs or performing sit-ups.
Perform the stretches as a group.
- Accessory
6:00
8 sets:
:20 V-ups
:10 rest
- Stretching
3:00
1 set:
1:00 banded shoulder stretch/side
1:00 Cobra stretch
Terça, 08 setembro
- Whiteboard
4:00
Target Time | 10:00-16:00.
Today we have a hard workout bookended by some moderate distance running.
Shoot to push the pace on each run, maintaining a fast pace through the second effort to bring it all home.
Choose a light enough load that allows for big kettlebell swing sets with no more than one break per round.
In the warm-up, we’ll work on some running drills and practice leaning forward to keep momentum going.
Stick around after the workout to work on some Turkish get-ups and cool down with some stretching.
- General Warm-up
10:00
At a glance
Equipment: kettlebell.
Demonstrate each movement and then coach athletes as they move through each 30-second segment.
Have athletes rest only as long as it takes to demonstrate the next movement.
Use the running drills to focus on proper pull and fall of the pose technique for running.
Allow some ramp-up of speed during the running to get athletes warmed up and also to evaluate running mechanics at speed.
- Dynamic Warm-up
5:00
1 set:
:30 Samson lunges
:30 air squats
:15 kettlebell bent-over rows/side
:15 kettlebell) shoulder presses/side
:30 burpees
- Running Warm-up
5:00
3 sets:
10 pose pulling in place/leg
10-meter falling forward drill
200-meter run
– Increase pace on each 200-m run.
- Specific Warm-up
12:00
At a glance
Equipment: kettlebell.
Demonstrate each step of the progressions and lead athletes through, prioritizing 1 or 2 focus points at each step when seeing and correcting.
Focus on giving athletes time to cycle multiple reps together so you can get a better gauge of how they will move in the workout, and how heavy the load looks for them.
Use the test round to ensure logistics make sense and touch base with anyone you think will need to modify to meet the stimulus today.
- Kettlebell Swing
5:00
Progression
10 kettlebell deadlifts Arch the chest up to keep the lower back in a neutral position.
10 Russian kettlebell swings Practice moving the hips and shoulders forward and back to swing the kettlebell.
10 Russian kettlebell swings Practice pushing the KB back through the legs, maintaining a neutral spine throughout.
- Kettlebell Goblet Squat
4:00
Movement
5 paused goblet squats Full range of motion and weight balanced in the heels.
5 goblet squats Keep the chest up and a neutral spine.
5 goblet squats Keep the knees pressed out throughout the squat.
1 set:
10 goblet squats
– Use working weight, and try to move the weight quickly.
- Test Round
3:00
1 set:
200-meter run
15 Russian kettlebell swings
10 goblet squats
– Use workout load.
- Break
3:00
- Workout
16:00
For time:
800-m run
42 Russian KB swings (24/32 kg)(16/24 kg)
21 KB goblet squats (24/32 kg)(16/24 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Intended Stimulus
10:00-16:00.
Push the run; each effort in 4:00-4:30.
First set of Russian kettlebell swings in under 2:00 and 2 sets or less; unbroken from there.
First set of goblet squats in under 1:00.
Hang onto the kettlebell!
Coaching Goals
Utilize a few running drills in the warm-up. Encourage athletes to focus on pulling the heel up rather than kicking it back, and to avoid reaching with the lead foot by keeping it under their hips.
Run athletes through some wall-facing squat therapy to refine squat mechanics for the goblet squats.
Watch for athletes who keep the knees bent and let the hips follow the kettlebell forward (muted hip) during the Russian kettlebell swings. Coach them to drive the heels down and squeeze their thighs.
Ensure athletes choose a load they can control under fatigue through all rounds.
Make sure athletes maintain an upright posture and full range of motion through the goblet squats.
Scaling
Reduce run distance so athletes can maintain hard efforts and finish in the intended time domain.
Reduce kettlebell loading.
Movement Substitutions
Run Distance, 2,000-m C2 bike, 2,500-m Echo bike, 1,000-m row or ski
Russian kettlebell swing Load, reps, kettlebell deadlift
Goblet squat Load, reps
- Cooldown
15:00
At a glance
Give athletes 3 minutes to cool down as you record scores.
Demonstrate the Turkish get-up and walk the group through one rep each side together.
Give athletes time to work through these on their own, moving around and coaching athletes to keep their arm locked and pressing up into the kettlebell.
Afterwards, bring the group together and demonstrate the stretching before setting a clock and having athletes work through this on their own.
- Skill
7:00
Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell load if possible.
- Stretching
5:00
1 set:
1:00 wall calf stretch/side
1:00 couch stretch/side
Quarta, 09 setembro
- Whiteboard
4:00
Target Time | 5:00-8:00.
Today’s conditioning element is a mix of heavy and fast movements.
Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5 minutes.
Find a challenging hang power clean load that you can still maintain for unbroken sets. A general guideline is a load between 60–70% of a 1-rep max.
If you drop the bar on any set, you must start that set back over again. We will spend plenty of time establishing the correct load before starting the workout.
The load should be heavy enough that you want to rest a little before starting the round of 12 and 9 hang power cleans so that you can complete unbroken sets.
Try to maintain a steady and consistent pace on the burpees. The rounds of 15 and 12 may even be treated like a “hard rest” prior to starting the next set of cleans, while the final 9 reps should be a sprint to the finish.
- General Warm-up
14:00
At a glance
Equipment: jump rope, medicine ball.
Use jumping in this warm-up to prepare athletes for the demands of the workout.
During the jump rope warm-up, coach athletes to keep their elbows slightly bent and close to the body, and wrists slightly in front of the waist as they jump off the ball of the foot.
Focus on maximum effort on each rotational medicine-ball slam. Athletes do not need to move fast between reps, but should move explosively during the slam phase of each rep.
Use the burpee broad jump to warm up for the burpee demands of the workout, as well as the explosive hip and leg extension demands required in the cleans.
Have athletes progressively increase the effort and distance on each set.
- Dynamic Warm-up
8:00
2 sets:
10 Samson stretch lunges
10 PVC deadlifts
10 PVC good mornings
10 bear crawl steps
10 inchworms
10 push-ups
10 single-leg glute bridges/side
- Power Prep
6:00
Every 2:00 x 3 sets:
10 rotational med-ball slams 
4 burpee broad jumps
– Increase the distance and effort on the burpee broad jumps each set. The third set should be near a maximum distance.
- Specific Warm-up
20:00
At a glance
Equipment: barbell, plates.
Guide athletes through each rep of the first round of the progression.
Lead athletes through 2 rounds of the progression with 5-7 reps at each step. All reps on the first round should be performed on the coach’s call. All reps on the second round should be performed at the athlete’s pace after a brief reminder of the focus points before each step.
Use the second round as an opportunity for athletes to practice barbell cycling mechanics.
Focus on dynamic points of performance of the hang power clean, like proper timing and achieving full hip and leg extension on the drive phase of the movement.
Athletes can be building to heavy loads during the lifting session, but should not push to maximal or failed loads.
Be very mindful of establishing the appropriate workout weights for each athlete. They will need plenty of guidance prior to starting the conditioning element.
- Hang Power Clean
7:00
Progression
Dip drive + shrug Keep torso vertical and shrug shoulders after hips and knees extend.
Dip drive + high pull Arms bend after the hips and knees extend. Elbows move high and outside.
Hang muscle clean Quickly turn the bar over into the rack position. Legs stay straight in the receiving position.
Hang power clean Lower the bar to the mid-thigh, fully extend the knees and hips, land in a sound partial squat.
- Strength
10:00
On a 10:00 clock:
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
- Practice Round
3:00
1 round:
5 hang power cleans
5 lateral burpees over the bar
– Use workout load and variation.
- Break
3:00
- Workout
8:00
15-12-9 reps for load and time of:
Hang power cleans
Lateral burpees over the bar
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
.
Intended Stimulus
5:00-8:00; max loading for unbroken sets.
Score is both load and time.
Shoot for 60-70% of 1-rep-max hang power clean.
Keep rest breaks to under 1:00.
Unbroken hang power cleans; first set in 1:00 or less.
Maintain a smooth and steady pace on the burpees.
Coaching Goals
Use the specific warm-up as an opportunity to assess hang power clean mechanics and help athletes make smart decisions regarding their workout loading.
Encourage athletes to challenge themselves where needed; those with an engine could aim for heavier loading, and those challenged by burpees could go lighter and push the pace.
In the warm-up, show athletes how to conserve energy and manage their heart rate by stepping up to the bar before jumping over.
Scaling
Hang power clean load will scale depending on the athlete; scale volume as needed.
Reduce burpee volume; substitute up-downs as needed.
Movement Substitutions
Hang power clean Reps, dumbbell variations.
Lateral burpee over the bar Reps, burpee, up-down
- Cooldown
11:00
At a glance
Give athletes 3 minutes to recover and clean up as you record loads and times.
Demonstrate and briefly explain the cool-down movements.
Check in with athletes as they continue to cool down.
- Stretching
8:00
1 set:
400-meter cool-down walk or jog
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)
Quinta, 10 setembro
- Whiteboard
4:00
Target Rounds | 3-6 rounds.
Today we have a gymnastics couplet with legless rope climbs and ascending wall walks.
Shoot to complete sets of two wall walks in 45 seconds or faster; scale range of motion up the wall as needed, but try to find a way to get inverted today.
Rope climbs should be done in under 1 minute. Scale by using the legs, reducing range of motion, or substituting pull-to-stands as needed.
If you can, though, try the legless rope climbs today even if you can’t get all the way to the top.
Stick around for some fun handstand walk skill work at the end of class.
- General Warm-up
8:00
At a glance
Equipment: PVC.
Demonstrate all movements as you move through the first round, and then have athletes work through the remaining 2 rounds.
Move around the room and coach the movements.
Consider having athletes do pike push-ups for their third round.
- Dynamic Warm-up
8:00
3 sets:
20 jumping jacks
10 PVC pass-throughs
5 Cobra to downward dogs
10 push-ups or push-ups from the knees
10 air squats
- Specific Warm-up
15:00
At a glance
Equipment: rope.
Demonstrate the wall walk and then have athletes practice each step in the progression. Have athletes rest 1 minute between steps as you teach the next.
If an athlete reaches a step that they cannot perform, have them return to a previous step. Be sure to stay engaged with those who continue to work on these earlier steps.
During the minute of wall walks, help athletes find appropriate scaling options. Beginner athletes should perform inchworms on the floor or box.
Demonstrate each step of the rope climb progression and give athletes 60-90 seconds of practice at each.
Encourage athletes to practice as much of the progression as possible. If athletes cannot progress, have them return to a previous step.
- Wall Walk
7:00
Progression
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms Big steps up and down the wall.
- Legless Rope Climb
8:00
Progression
Strict pull-up or ring row Test pulling strength and warm up pulling muscles.
Pull-to-stand Show pulling strength and hand-over-hand coordination.
Foot hook Work on jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
Foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, move both legs higher on the rope with a pull, and re-establish the foothold.
Rope climb Use the legs to help climb the rope.
Legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together.
- Break
3:00
- Workout
12:00
RX/Intermediate
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round.
Beginner
AMRAP 12:
2 inchworm + push-ups
2 pull-to-stands
– Add 1 inchworm + push-up every round.
.
Intended Stimulus
3-6 rounds.
Increasing wall walk reps; legless rope climbs remain the same.
2 wall walks in :45 or faster.
Rope climbs in under 1:00.
Coaching Goals
Coach athletes to maintain a rigid body position as they walk back toward the wall. Watch for the hips to sag toward the wall or excessive arching in the lower back as athletes get tired.
Encourage athletes to attempt a legless rope climb even if they are only able to do partial height.
Teach athletes who need to use the legs to rely on the leg lock, practice the S-wrap, and/or the J-hook.
Scaling
Reduce wall walk range of motion; substitute inchworm + push-ups or just inchworms as needed.
Use the legs on the rope climb, reduce height, or scale to pull-to-stands.
Movement Substitutions
Wall walk Reps, range of motion, inchworm + push-up
Legless rope climb Reps, height, rope climb with legs, pull-to-stand, ring row
- Skill
10:00
EMOM 8:
Handstand walk (25 ft)
Scaling options:
Walk to wall
Pike handstand walk around a box
Handstand shoulder taps
Pike handstand shoulder taps
Plank shoulder taps
Plank from the knees + shoulder tap
- Stretching
8:00
1 set:
:30 pigeon stretch/side
1:00 child’s pose
Sexta, 11 setembro
- Whiteboard
4:00
Target Time | 20:00-25:00.
Today’s workout is a retest of the CrossFit benchmark Andi. We last completed this workout in April as a CAP benchmark. Now, you have an opportunity to test your fitness by seeing if you can improve your time!
Shoot to get this one done in large sets from start to finish, opening with at least 20 reps, performing many sets of 15, and never dropping to fewer than 10 reps at a time.
If you’re unable to hit that stimulus, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement in workout order to proceed with that load in the workout.
Don’t take the light loads to mean that today is a day to go Rx’d when you usually do not. Choose a categorically easy load and make it feel challenging by moving faster.
Note that with a light load and high volume, it’s easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don’t be surprised if you’re slowed down to improve your technique at some point in the workout.
Following the workout, we will spend time cooling down as a class.
- General Warm-up
8:00
At a glance
Equipment: light plate, PVC, barbell.
Demonstrate every movement and then guide athletes through the first set of work in 3 minutes or less.
Coach athletes to keep their heels down and torsos vertical during the dip-drive of the push press.
Coach athletes to keep their chests and elbows up at the bottom of each front squat.
- Dynamic Warm-up
8:00
1 set:
2:00 bike, row, ski, or run
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
– Use an empty barbell.
- Specific Warm-up
14:00
At a glance
Equipment: barbell, plates.
Watch the Snatch Cycling Progression video to reference how to teach athletes to cycle snatches efficiently.
Emphasize keeping the chest up and waiting until the hips are fully extended to use the arms in both the snatch and sumo deadlift high pull.
If working with a large class, stagger the start of the mini round so that half the athletes rest while the others work.
Scale the load or reps for any athlete unable to complete 15 high-quality reps of any single movement during the mini round.
- Hang Power Snatch
4:00
Progression
5 hang muscle snatches Drive through the heels, squeeze the glutes and quads with the arms straight, then and only then pull and press the bar overhead.
5 top-to-top hang muscle snatches Pull the elbows down until the bar is level with the nose. Then, lower the bar directly to the thighs and immediately muscle snatch it back up without slowing down at the hip.
10 top-to-top hang power snatches Add a jump and squeeze of the glutes and thighs to accelerate the bar. Land in a sound partial squat with arms fully extended overhead.
- Sumo Deadlift High Pull
4:00
Progression
3 sumo deadlifts Arch the back to maintain a neutral spine and drive the knees out until over the toes.
3 sumo deadlift-shrugs, slow Fully squeeze your glutes and thighs before shrugging with a straight arm.
3 sumo deadlift high pulls, slow Fully squeeze your glutes and thighs before pulling the bar up to collarbone height.
10 sumo deadlift high pulls, fast Deadlift and squeeze the glutes more quickly so that the bar floats up faster, but continue to wait until the hips are extended before pulling.
- Push Press + Front Squat
3:00
2 sets:
5 push presses
5 front squats
– Build to workout weight in the second set.
- Mini Round
3:00
1 set:
7-10 hang power snatches
:30 rest
7-10 push presses
:30 rest
7-10 sumo deadlift high pulls
:30 rest
7-10 front squats
– Use workout weight.
- Break
3:00
- Workout
25:00
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
.
Intended Stimulus
20:00-25:00.
Lightweight, high-rep, and fast-paced sets.
Fatigue from the overall volume, not loading.
CAP September benchmark.
Compare to 260429.
Coaching Goals
This workout is deceptively hard. Continually remind athletes not to let the lightweight trick them into thinking the volume won’t be a challenge.
Primarily, coach athletes to maintain a neutral spine in the squatting and pulling movements.
Secondarily, coach athletes to keep their heels down as long as possible in the hang power snatches, sumo deadlift high pulls, and push presses.
Hold athletes to the full range of motion through all sumo deadlift high pull reps. The movement starts and finishes just below the knees (empty barbell) or plates touching the ground (65 lb).
Scaling
Reduce the loading so athletes can complete large sets of 20 or more reps before resting.
Consider reducing the total volume of each movement to 70-80 reps.
Movement Substitutions
Hang power snatch Load, reps.
Push press Load, reps.
Sumo deadlift high pull Load, reps.
Front squat Load, reps.
- Cooldown
6:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores and celebrate PRs.
Encourage athletes to write down their scores for reference when we next repeat this benchmark workout.
Demonstrate each stretch while leading athletes through them as a group.
- Stretching
3:00
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
Sábado, 12 setembro
- Whiteboard
4:00
Target Rounds | 4+ rounds.
Today’s workout is a partner effort. As you and your partner move through each round, share the work as desired.
Every 3 minutes, starting at “3, 2, 1 … go,” both partners stop and perform 20 reverse lunges. The final set of lunges will start at the 18-minute mark.
Aim to complete the calories in 1 minute or faster.
Complete toes-to-bars in 2:15 or faster.
Finish each set of double-unders in under 90 seconds.
Each set of lunges should be completed in under 30 seconds with a consistent pace and no resting. Scale volume as needed to ensure this doesn’t become a lunge workout.
Following the workout, stick around for some stretching and mobility.
- General Warm-up
12:00
At a glance
Equipment: bike, jump rope.
In the dynamic warm-up, one athlete starts on the bike, and the other performs the exercises off the bike. Once the athlete is done on the bike, they switch. Each athlete will complete three sets on the bike and three off of it.
Following the bike warm-up, have athletes each grab a jump rope.
Spend 20-30 seconds at each movement.
Focus on elbows being slightly bent and close to the body, wrists slightly in front of the waist, jumping off of the ball of the foot.
- Dynamic Warm-up
7:00
3 sets:
Partner 1 performs:
:40 bike, easy pace
:20 bike, moderate to fast pace
While …
Partner 2:
5 elbow-to-insteps/leg
10 sit-ups
5 single-leg toe touches/leg
Then, switch
- Jump-rope Warm-up
5:00
1 set:
:30 single-unders
:30 single-under jog in place
:30 single-under jump front to back
:30 single-under jump side to side
:30 single-under left leg
:30 single-under right leg
:30 double-unders
- Specific Warm-up
10:00
At a glance
Equipment: bike, pull-up bar, jump rope.
Demonstrate the steps and lead athletes through the toes-to-bar progression.
Teach the kip swing, an aggressive press-down, and lean back in the back swing to maximize height.
Spend 30-60 seconds at each step.
Use the mini round as an opportunity to solidify scaling options and help athletes with any last-minute changes.
- Toes-to-bar
6:00
Progression
Setup Hands outside shoulder-width; establish an active shoulder and squeeze the stomach.
10 kip swings Keep the legs straight and use the shoulders and midline to move the body forward and backward.
3 kip swings + 3 knees-to-armpits Press down against the bar as the knees rise.
3 kip swings + 1-3 toes-to-bars Kick the legs straight to touch the bar once the knees are level with your chest.
3-5 toes-to-bars Pull the feet down quickly and arch into the next rep.
- Mini Round
4:00
1 set:
10-calorie bike, partner 1
10-calorie bike, partner 2
5 toes-to-bar, partner 1
5 toes-to-bar, partner 2
10 double-unders, partner 1
10 double-unders, partner 2
– Use workout variations.
- Break
3:00
- Workout
21:00
AMRAP 21 with a partner:
20-cal bike/row or shttle run
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.
.
Intended Stimulus
4+ rounds.
Partner workout broken up by lunges performed together; share work as desired.
Calories in 1:00
Toes-to-bars in 2:15 or faster.
Double-unders in under 1:30.
Each set of lunges in under :30; consistent movement.
Coaching Goals
Ensure bikes are set up appropriately before the workout.
Take time drilling toes-to-bar skill before the workout.
When teaching the toes-to-bar, emphasize leaning back to help reduce the hip flexor contribution and lessen fatigue from the bike.
Encourage athletes to keep their arms relaxed on the double-unders.
Scaling
Scale calorie volume; use a machine substitution as needed.
Scale toes-to-bar volume and/or range of motion; substitute V-ups or sit-ups as needed.
Scale to timed attempts or single-unders as needed.
Scale lunge volume; substitute low-box step-ups or air squats.
Movement Substitutions
Bike Calories, row or ski (same calories)
Toes-to-bar Reps, knees-to-chest height, hanging knee raise, V-up
Double-under Attempts, single-under, penguin tap
Lunge Reps, low-box step-up, air squat
- Cooldown
10:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Encourage athletes to go on a short recovery walk.
Demonstrate each stretch while leading athletes through them as a group.
- Stretching
7:00
1 set:
1:00 recovery walk
:30 scorpion stretch/side
:30 pigeon stretch/side
2:00 easy bike (optional)
Domingo, 13 setembro
- Whiteboard
4:00
Target Time | Each effort in :45-1:00.
Today is a rowing interval day! Your score will be your slowest time out of the 10 sets.
Look back to May 2, 2025, for your last attempt at this workout, and use your score to set a goal.
Choose how to approach this workout based on how you’re feeling today; push your row pace or move at a recovery pace accordingly.
We’ll take time to work on rowing efficiency in the warm-up. Prioritize bracing your midline and driving with your legs before pulling with your arms on the row to maintain proper core-to-extremity movement.
Stick around after the workout for some fun with GHD hip extension core work and shoulder stability accessory work before cooling down for the day.
- General Warm-up
4:00
At a glance
Equipment: band.
Use this time to elevate heart rates and increase range of motion before moving on to the rower.
Demonstrate each movement as you lead athletes through the first round.
Encourage athletes to pick up the pace a bit as they move through the second round, while still prioritizing mechanics.
- Dynamic Warm-up
4:00
2 sets:
:20 jumping jacks
10 alternating scorpion stretches
10 mountain climbers
- Banded Warm-up
6:00
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
- Specific Warm-up
9:00
At a glance
Equipment: rowers.
Before athletes start each set, demonstrate the specific pace and clarify the focus.
Have athletes rest briefly between each set to discuss teaching points and pacing goals.
Teach athletes to balance their stroke rate with a hard pull on the rower. A lower stroke rate may help them catch their breath and recover, but a higher stroke rate may help them keep their split time down and move them closer to the finish. Help them dial in the appropriate pace and effort.
Watch for athletes who move the handle around the knees on the return. Teach athletes to release their arms on the return before bending their legs.
- Rowing Efficiency
9:00
1 set:
15 pulls on the rower (easy pace)
– Coach athletes to sit up tall on the rower. Have everyone identify their 500-m split time, as well as their strokes per minute on their monitor for this drill.
1 set:
15 pulls on the rower (15-20 strokes per minute pace)
– At a pace of 15-20 strokes per minute, notice your split time. This should be a lower number.
1 set:
15 pulls on the rower (20-25 strokes per minute pace)
– At a pace of 20-25 strokes per minute, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
1 set:
15 pulls on the rower (25-30 strokes per minute pace)
– At a pace of 25-30 strokes per minute, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster, and the number should be higher than the previous set.
1 set:
15 pulls on the rower (athlete’s choice of pace)
– Dial in workout pace.
- Break
3:00
- Workout
24:00
10 x 2:00 rounds:
200/250-m row
– Rest the remainder of each interval.
.
Intended Stimulus
Rowing intervals.
1:00 or less per effort.
Maintain pace across all intervals; score is the slowest effort.
Coaching Goals
Note lots of pulling this week, so check in with athletes regarding how they should tackle today’s effort. Some might treat these as spring efforts, while others might pull back a little for recovery.
Spend adequate time teaching rowing mechanics in the warm-up. Athletes should first drive with legs, then hips, and then pull with the arms; then return in the reverse order.
As athletes push to row faster, keep them from leaning excessively forward to a point where they excessively round their back.
Teach athletes to brace their core with their chests up before they drive.
Scaling
Reduce distance so athletes finish each row in under 1 minute.
Substitute a bike, ski, or run to work around limitations as needed.
Movement Substitutions
Row Distance, 200-m run, same distance ski, 400/500-m C2 bike, 500/700-m Assault or Echo bike
Logistics
Alternate Workout
At-home option:
10 x 2:00 rounds:
200-meter run
– Rest the remainder of each interval.
Masters 55+ option:
Same as Rx’d
Odd-object option
10 x 2:00 rounds:
100-meter empty prowler push
– Rest the remainder of each interval.
- Cooldown
10:00
At a glance
Give athletes 2 minutes to recover and put away rowers as you record times.
Demonstrate the GHD hip extension and the ATY raises. Watch the movement resources if you need a GHD and/or ATY drill refresh.
Athletes who are unfamiliar with or have limited experience with the GHD scale the range of motion or perform Superman holds. If you are limited by equipment, you can have athletes perform empty barbell or PVC good mornings.
Demonstrate the stretches and let athletes move through them on their own as you cruise around the group and check in.
- Skill Work
8:00
3 sets for quality:
10 GHD hip extensions
10 reps each ATY drill
- Stretching
4:00
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
Segunda, 07 de setembro
- Whiteboard
4:00
Target Load | 70%+ of 1-rep max.
Today’s heavy day focuses on building strength overhead.
Build to a challenging set of 5 push presses and stay there for all 5 working sets. Your working weight shouldn’t lead to failure, but should require at least 2 minutes of rest.
Lift around 70% or more of your 1-rep max for all 5 sets and rest 2-3 minutes between sets.
You can choose whether to touch-and-go (cycle quickly) or stop and reset between each rep, depending on what you’re more comfortable with; we’ll go over both options in the warm-up.
Stick around following the workout for some post-workout accessory work and stretching.
- General Warm-up
12:00
At a glance
Equipment: machine of choice, pull-up bar, light band.
Get athletes warm and everyone’s shoulders moving through the full range of motion.
Start a clock and set it for intervals of 30 seconds of work and 10 seconds of rest.
Have athletes move at a moderate pace from beginning to end.
Focus on helping athletes improve their range of motion and overhead position.
- Dynamic Warm-up
7:00
3 sets
:30 row, bike, or ski
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
- Banded Warm-up
5:00
2 sets:
5 Cobra to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
- Specific Warm-up
14:00
At a glance
Equipment: barbell, plates.
Demonstrate the push press and lead athletes through the progression; have them move for 3 reps on your call and then 3 reps on their own, resting between steps.
Allow athletes 4-5 warm-up sets before starting the workout.
Balance the reps you call with athletes moving on their own. Avoid keeping the bar in the athletes’ hands for more than 6 reps in a row.
6:00
Progression
Setup Feet in a hip-width stance, bar racked on the collarbone, elbows placed in front of the bar.
Dip and hold Shoulders stacked over the hips and heels.
Dip and drive slowly Shoulders stacked over the hips and heels.
Dip and drive fast Shoulders stacked over the hips and heels.
Dip and drive fast Don’t pause at the bottom of the dip.
Push press Lock out your legs and hips before pressing.
- Build-up
8:00
4-5 sets:
5 push presses
– Increase load across all sets.
– The last set should be just lighter than the first desired working set.
- Break
3:00
- Workout
15:00
Every 3:00 for 5 sets:
5 push presses
.
Intended Stimulus
Build to a near-max set of 5 or use a consistent weight for all 5 sets.
Lift 70%+ of 1-rep-max push press.
Retest from 260118.
Round out class with core accessory work.
Coaching Goals
Coach athletes to fully extend their legs before pressing with their arms, and to maintain a vertical torso on the dip and drive phase of the push press.
Coach athletes to appropriate loads throughout their work sets.
Scaling
Reduce the load of the barbell.
Movement Substitutions
Push press Load, reps, dumbbell options
- Cooldown
12:00
At a glance
Give athletes 3 minutes to recover and put away equipment as you record loads.
Take a few minutes to demonstrate the V-up. Athletes can scale the range of motion by tucking their legs or performing sit-ups.
Perform the stretches as a group.
- Accessory
6:00
8 sets:
:20 V-ups
:10 rest
- Stretching
3:00
1 set:
1:00 banded shoulder stretch/side
1:00 Cobra stretch
Terça, 08 setembro
- Whiteboard
4:00
Target Time | 10:00-16:00.
Today we have a hard workout bookended by some moderate distance running.
Shoot to push the pace on each run, maintaining a fast pace through the second effort to bring it all home.
Choose a light enough load that allows for big kettlebell swing sets with no more than one break per round.
In the warm-up, we’ll work on some running drills and practice leaning forward to keep momentum going.
Stick around after the workout to work on some Turkish get-ups and cool down with some stretching.
- General Warm-up
10:00
At a glance
Equipment: kettlebell.
Demonstrate each movement and then coach athletes as they move through each 30-second segment.
Have athletes rest only as long as it takes to demonstrate the next movement.
Use the running drills to focus on proper pull and fall of the pose technique for running.
Allow some ramp-up of speed during the running to get athletes warmed up and also to evaluate running mechanics at speed.
- Dynamic Warm-up
5:00
1 set:
:30 Samson lunges
:30 air squats
:15 kettlebell bent-over rows/side
:15 kettlebell) shoulder presses/side
:30 burpees
- Running Warm-up
5:00
3 sets:
10 pose pulling in place/leg
10-meter falling forward drill
200-meter run
– Increase pace on each 200-m run.
- Specific Warm-up
12:00
At a glance
Equipment: kettlebell.
Demonstrate each step of the progressions and lead athletes through, prioritizing 1 or 2 focus points at each step when seeing and correcting.
Focus on giving athletes time to cycle multiple reps together so you can get a better gauge of how they will move in the workout, and how heavy the load looks for them.
Use the test round to ensure logistics make sense and touch base with anyone you think will need to modify to meet the stimulus today.
- Kettlebell Swing
5:00
Progression
10 kettlebell deadlifts Arch the chest up to keep the lower back in a neutral position.
10 Russian kettlebell swings Practice moving the hips and shoulders forward and back to swing the kettlebell.
10 Russian kettlebell swings Practice pushing the KB back through the legs, maintaining a neutral spine throughout.
- Kettlebell Goblet Squat
4:00
Movement
5 paused goblet squats Full range of motion and weight balanced in the heels.
5 goblet squats Keep the chest up and a neutral spine.
5 goblet squats Keep the knees pressed out throughout the squat.
1 set:
10 goblet squats
– Use working weight, and try to move the weight quickly.
- Test Round
3:00
1 set:
200-meter run
15 Russian kettlebell swings
10 goblet squats
– Use workout load.
- Break
3:00
- Workout
16:00
For time:
800-m run
42 Russian KB swings (24/32 kg)(16/24 kg)
21 KB goblet squats (24/32 kg)(16/24 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Intended Stimulus
10:00-16:00.
Push the run; each effort in 4:00-4:30.
First set of Russian kettlebell swings in under 2:00 and 2 sets or less; unbroken from there.
First set of goblet squats in under 1:00.
Hang onto the kettlebell!
Coaching Goals
Utilize a few running drills in the warm-up. Encourage athletes to focus on pulling the heel up rather than kicking it back, and to avoid reaching with the lead foot by keeping it under their hips.
Run athletes through some wall-facing squat therapy to refine squat mechanics for the goblet squats.
Watch for athletes who keep the knees bent and let the hips follow the kettlebell forward (muted hip) during the Russian kettlebell swings. Coach them to drive the heels down and squeeze their thighs.
Ensure athletes choose a load they can control under fatigue through all rounds.
Make sure athletes maintain an upright posture and full range of motion through the goblet squats.
Scaling
Reduce run distance so athletes can maintain hard efforts and finish in the intended time domain.
Reduce kettlebell loading.
Movement Substitutions
Run Distance, 2,000-m C2 bike, 2,500-m Echo bike, 1,000-m row or ski
Russian kettlebell swing Load, reps, kettlebell deadlift
Goblet squat Load, reps
- Cooldown
15:00
At a glance
Give athletes 3 minutes to cool down as you record scores.
Demonstrate the Turkish get-up and walk the group through one rep each side together.
Give athletes time to work through these on their own, moving around and coaching athletes to keep their arm locked and pressing up into the kettlebell.
Afterwards, bring the group together and demonstrate the stretching before setting a clock and having athletes work through this on their own.
- Skill
7:00
Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell load if possible.
- Stretching
5:00
1 set:
1:00 wall calf stretch/side
1:00 couch stretch/side
Quarta, 09 setembro
- Whiteboard
4:00
Target Time | 5:00-8:00.
Today’s conditioning element is a mix of heavy and fast movements.
Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5 minutes.
Find a challenging hang power clean load that you can still maintain for unbroken sets. A general guideline is a load between 60–70% of a 1-rep max.
If you drop the bar on any set, you must start that set back over again. We will spend plenty of time establishing the correct load before starting the workout.
The load should be heavy enough that you want to rest a little before starting the round of 12 and 9 hang power cleans so that you can complete unbroken sets.
Try to maintain a steady and consistent pace on the burpees. The rounds of 15 and 12 may even be treated like a “hard rest” prior to starting the next set of cleans, while the final 9 reps should be a sprint to the finish.
- General Warm-up
14:00
At a glance
Equipment: jump rope, medicine ball.
Use jumping in this warm-up to prepare athletes for the demands of the workout.
During the jump rope warm-up, coach athletes to keep their elbows slightly bent and close to the body, and wrists slightly in front of the waist as they jump off the ball of the foot.
Focus on maximum effort on each rotational medicine-ball slam. Athletes do not need to move fast between reps, but should move explosively during the slam phase of each rep.
Use the burpee broad jump to warm up for the burpee demands of the workout, as well as the explosive hip and leg extension demands required in the cleans.
Have athletes progressively increase the effort and distance on each set.
- Dynamic Warm-up
8:00
2 sets:
10 Samson stretch lunges
10 PVC deadlifts
10 PVC good mornings
10 bear crawl steps
10 inchworms
10 push-ups
10 single-leg glute bridges/side
- Power Prep
6:00
Every 2:00 x 3 sets:
10 rotational med-ball slams
4 burpee broad jumps
– Increase the distance and effort on the burpee broad jumps each set. The third set should be near a maximum distance.
- Specific Warm-up
20:00
At a glance
Equipment: barbell, plates.
Guide athletes through each rep of the first round of the progression.
Lead athletes through 2 rounds of the progression with 5-7 reps at each step. All reps on the first round should be performed on the coach’s call. All reps on the second round should be performed at the athlete’s pace after a brief reminder of the focus points before each step.
Use the second round as an opportunity for athletes to practice barbell cycling mechanics.
Focus on dynamic points of performance of the hang power clean, like proper timing and achieving full hip and leg extension on the drive phase of the movement.
Athletes can be building to heavy loads during the lifting session, but should not push to maximal or failed loads.
Be very mindful of establishing the appropriate workout weights for each athlete. They will need plenty of guidance prior to starting the conditioning element.
- Hang Power Clean
7:00
Progression
Dip drive + shrug Keep torso vertical and shrug shoulders after hips and knees extend.
Dip drive + high pull Arms bend after the hips and knees extend. Elbows move high and outside.
Hang muscle clean Quickly turn the bar over into the rack position. Legs stay straight in the receiving position.
Hang power clean Lower the bar to the mid-thigh, fully extend the knees and hips, land in a sound partial squat.
- Strength
10:00
On a 10:00 clock:
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
- Practice Round
3:00
1 round:
5 hang power cleans
5 lateral burpees over the bar
– Use workout load and variation.
- Break
3:00
- Workout
8:00
15-12-9 reps for load and time of:
Hang power cleans
Lateral burpees over the bar
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
.
Intended Stimulus
5:00-8:00; max loading for unbroken sets.
Score is both load and time.
Shoot for 60-70% of 1-rep-max hang power clean.
Keep rest breaks to under 1:00.
Unbroken hang power cleans; first set in 1:00 or less.
Maintain a smooth and steady pace on the burpees.
Coaching Goals
Use the specific warm-up as an opportunity to assess hang power clean mechanics and help athletes make smart decisions regarding their workout loading.
Encourage athletes to challenge themselves where needed; those with an engine could aim for heavier loading, and those challenged by burpees could go lighter and push the pace.
In the warm-up, show athletes how to conserve energy and manage their heart rate by stepping up to the bar before jumping over.
Scaling
Hang power clean load will scale depending on the athlete; scale volume as needed.
Reduce burpee volume; substitute up-downs as needed.
Movement Substitutions
Hang power clean Reps, dumbbell variations.
Lateral burpee over the bar Reps, burpee, up-down
- Cooldown
11:00
At a glance
Give athletes 3 minutes to recover and clean up as you record loads and times.
Demonstrate and briefly explain the cool-down movements.
Check in with athletes as they continue to cool down.
- Stretching
8:00
1 set:
400-meter cool-down walk or jog
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)
Quinta, 10 setembro
- Whiteboard
4:00
Target Rounds | 3-6 rounds.
Today we have a gymnastics couplet with legless rope climbs and ascending wall walks.
Shoot to complete sets of two wall walks in 45 seconds or faster; scale range of motion up the wall as needed, but try to find a way to get inverted today.
Rope climbs should be done in under 1 minute. Scale by using the legs, reducing range of motion, or substituting pull-to-stands as needed.
If you can, though, try the legless rope climbs today even if you can’t get all the way to the top.
Stick around for some fun handstand walk skill work at the end of class.
- General Warm-up
8:00
At a glance
Equipment: PVC.
Demonstrate all movements as you move through the first round, and then have athletes work through the remaining 2 rounds.
Move around the room and coach the movements.
Consider having athletes do pike push-ups for their third round.
- Dynamic Warm-up
8:00
3 sets:
20 jumping jacks
10 PVC pass-throughs
5 Cobra to downward dogs
10 push-ups or push-ups from the knees
10 air squats
- Specific Warm-up
15:00
At a glance
Equipment: rope.
Demonstrate the wall walk and then have athletes practice each step in the progression. Have athletes rest 1 minute between steps as you teach the next.
If an athlete reaches a step that they cannot perform, have them return to a previous step. Be sure to stay engaged with those who continue to work on these earlier steps.
During the minute of wall walks, help athletes find appropriate scaling options. Beginner athletes should perform inchworms on the floor or box.
Demonstrate each step of the rope climb progression and give athletes 60-90 seconds of practice at each.
Encourage athletes to practice as much of the progression as possible. If athletes cannot progress, have them return to a previous step.
- Wall Walk
7:00
Progression
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms Big steps up and down the wall.
- Legless Rope Climb
8:00
Progression
Strict pull-up or ring row Test pulling strength and warm up pulling muscles.
Pull-to-stand Show pulling strength and hand-over-hand coordination.
Foot hook Work on jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
Foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, move both legs higher on the rope with a pull, and re-establish the foothold.
Rope climb Use the legs to help climb the rope.
Legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together.
- Break
3:00
- Workout
12:00
RX/Intermediate
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round.
Beginner
AMRAP 12:
2 inchworm + push-ups
2 pull-to-stands
– Add 1 inchworm + push-up every round.
.
Intended Stimulus
3-6 rounds.
Increasing wall walk reps; legless rope climbs remain the same.
2 wall walks in :45 or faster.
Rope climbs in under 1:00.
Coaching Goals
Coach athletes to maintain a rigid body position as they walk back toward the wall. Watch for the hips to sag toward the wall or excessive arching in the lower back as athletes get tired.
Encourage athletes to attempt a legless rope climb even if they are only able to do partial height.
Teach athletes who need to use the legs to rely on the leg lock, practice the S-wrap, and/or the J-hook.
Scaling
Reduce wall walk range of motion; substitute inchworm + push-ups or just inchworms as needed.
Use the legs on the rope climb, reduce height, or scale to pull-to-stands.
Movement Substitutions
Wall walk Reps, range of motion, inchworm + push-up
Legless rope climb Reps, height, rope climb with legs, pull-to-stand, ring row
- Skill
10:00
EMOM 8:
Handstand walk (25 ft)
Scaling options:
Walk to wall
Pike handstand walk around a box
Handstand shoulder taps
Pike handstand shoulder taps
Plank shoulder taps
Plank from the knees + shoulder tap
- Stretching
8:00
1 set:
:30 pigeon stretch/side
1:00 child’s pose
Sexta, 11 setembro
- Whiteboard
4:00
Target Time | 20:00-25:00.
Today’s workout is a retest of the CrossFit benchmark Andi. We last completed this workout in April as a CAP benchmark. Now, you have an opportunity to test your fitness by seeing if you can improve your time!
Shoot to get this one done in large sets from start to finish, opening with at least 20 reps, performing many sets of 15, and never dropping to fewer than 10 reps at a time.
If you’re unable to hit that stimulus, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement in workout order to proceed with that load in the workout.
Don’t take the light loads to mean that today is a day to go Rx’d when you usually do not. Choose a categorically easy load and make it feel challenging by moving faster.
Note that with a light load and high volume, it’s easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don’t be surprised if you’re slowed down to improve your technique at some point in the workout.
Following the workout, we will spend time cooling down as a class.
- General Warm-up
8:00
At a glance
Equipment: light plate, PVC, barbell.
Demonstrate every movement and then guide athletes through the first set of work in 3 minutes or less.
Coach athletes to keep their heels down and torsos vertical during the dip-drive of the push press.
Coach athletes to keep their chests and elbows up at the bottom of each front squat.
- Dynamic Warm-up
8:00
1 set:
2:00 bike, row, ski, or run
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
– Use an empty barbell.
- Specific Warm-up
14:00
At a glance
Equipment: barbell, plates.
Watch the Snatch Cycling Progression video to reference how to teach athletes to cycle snatches efficiently.
Emphasize keeping the chest up and waiting until the hips are fully extended to use the arms in both the snatch and sumo deadlift high pull.
If working with a large class, stagger the start of the mini round so that half the athletes rest while the others work.
Scale the load or reps for any athlete unable to complete 15 high-quality reps of any single movement during the mini round.
- Hang Power Snatch
4:00
Progression
5 hang muscle snatches Drive through the heels, squeeze the glutes and quads with the arms straight, then and only then pull and press the bar overhead.
5 top-to-top hang muscle snatches Pull the elbows down until the bar is level with the nose. Then, lower the bar directly to the thighs and immediately muscle snatch it back up without slowing down at the hip.
10 top-to-top hang power snatches Add a jump and squeeze of the glutes and thighs to accelerate the bar. Land in a sound partial squat with arms fully extended overhead.
- Sumo Deadlift High Pull
4:00
Progression
3 sumo deadlifts Arch the back to maintain a neutral spine and drive the knees out until over the toes.
3 sumo deadlift-shrugs, slow Fully squeeze your glutes and thighs before shrugging with a straight arm.
3 sumo deadlift high pulls, slow Fully squeeze your glutes and thighs before pulling the bar up to collarbone height.
10 sumo deadlift high pulls, fast Deadlift and squeeze the glutes more quickly so that the bar floats up faster, but continue to wait until the hips are extended before pulling.
- Push Press + Front Squat
3:00
2 sets:
5 push presses
5 front squats
– Build to workout weight in the second set.
- Mini Round
3:00
1 set:
7-10 hang power snatches
:30 rest
7-10 push presses
:30 rest
7-10 sumo deadlift high pulls
:30 rest
7-10 front squats
– Use workout weight.
- Break
3:00
- Workout
25:00
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
.
Intended Stimulus
20:00-25:00.
Lightweight, high-rep, and fast-paced sets.
Fatigue from the overall volume, not loading.
CAP September benchmark.
Compare to 260429.
Coaching Goals
This workout is deceptively hard. Continually remind athletes not to let the lightweight trick them into thinking the volume won’t be a challenge.
Primarily, coach athletes to maintain a neutral spine in the squatting and pulling movements.
Secondarily, coach athletes to keep their heels down as long as possible in the hang power snatches, sumo deadlift high pulls, and push presses.
Hold athletes to the full range of motion through all sumo deadlift high pull reps. The movement starts and finishes just below the knees (empty barbell) or plates touching the ground (65 lb).
Scaling
Reduce the loading so athletes can complete large sets of 20 or more reps before resting.
Consider reducing the total volume of each movement to 70-80 reps.
Movement Substitutions
Hang power snatch Load, reps.
Push press Load, reps.
Sumo deadlift high pull Load, reps.
Front squat Load, reps.
- Cooldown
6:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores and celebrate PRs.
Encourage athletes to write down their scores for reference when we next repeat this benchmark workout.
Demonstrate each stretch while leading athletes through them as a group.
- Stretching
3:00
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
Sábado, 12 setembro
- Whiteboard
4:00
Target Rounds | 4+ rounds.
Today’s workout is a partner effort. As you and your partner move through each round, share the work as desired.
Every 3 minutes, starting at “3, 2, 1 … go,” both partners stop and perform 20 reverse lunges. The final set of lunges will start at the 18-minute mark.
Aim to complete the calories in 1 minute or faster.
Complete toes-to-bars in 2:15 or faster.
Finish each set of double-unders in under 90 seconds.
Each set of lunges should be completed in under 30 seconds with a consistent pace and no resting. Scale volume as needed to ensure this doesn’t become a lunge workout.
Following the workout, stick around for some stretching and mobility.
- General Warm-up
12:00
At a glance
Equipment: bike, jump rope.
In the dynamic warm-up, one athlete starts on the bike, and the other performs the exercises off the bike. Once the athlete is done on the bike, they switch. Each athlete will complete three sets on the bike and three off of it.
Following the bike warm-up, have athletes each grab a jump rope.
Spend 20-30 seconds at each movement.
Focus on elbows being slightly bent and close to the body, wrists slightly in front of the waist, jumping off of the ball of the foot.
- Dynamic Warm-up
7:00
3 sets:
Partner 1 performs:
:40 bike, easy pace
:20 bike, moderate to fast pace
While …
Partner 2:
5 elbow-to-insteps/leg
10 sit-ups
5 single-leg toe touches/leg
Then, switch
- Jump-rope Warm-up
5:00
1 set:
:30 single-unders
:30 single-under jog in place
:30 single-under jump front to back
:30 single-under jump side to side
:30 single-under left leg
:30 single-under right leg
:30 double-unders
- Specific Warm-up
10:00
At a glance
Equipment: bike, pull-up bar, jump rope.
Demonstrate the steps and lead athletes through the toes-to-bar progression.
Teach the kip swing, an aggressive press-down, and lean back in the back swing to maximize height.
Spend 30-60 seconds at each step.
Use the mini round as an opportunity to solidify scaling options and help athletes with any last-minute changes.
- Toes-to-bar
6:00
Progression
Setup Hands outside shoulder-width; establish an active shoulder and squeeze the stomach.
10 kip swings Keep the legs straight and use the shoulders and midline to move the body forward and backward.
3 kip swings + 3 knees-to-armpits Press down against the bar as the knees rise.
3 kip swings + 1-3 toes-to-bars Kick the legs straight to touch the bar once the knees are level with your chest.
3-5 toes-to-bars Pull the feet down quickly and arch into the next rep.
- Mini Round
4:00
1 set:
10-calorie bike, partner 1
10-calorie bike, partner 2
5 toes-to-bar, partner 1
5 toes-to-bar, partner 2
10 double-unders, partner 1
10 double-unders, partner 2
– Use workout variations.
- Break
3:00
- Workout
21:00
AMRAP 21 with a partner:
20-cal bike/row or shttle run
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.
.
Intended Stimulus
4+ rounds.
Partner workout broken up by lunges performed together; share work as desired.
Calories in 1:00
Toes-to-bars in 2:15 or faster.
Double-unders in under 1:30.
Each set of lunges in under :30; consistent movement.
Coaching Goals
Ensure bikes are set up appropriately before the workout.
Take time drilling toes-to-bar skill before the workout.
When teaching the toes-to-bar, emphasize leaning back to help reduce the hip flexor contribution and lessen fatigue from the bike.
Encourage athletes to keep their arms relaxed on the double-unders.
Scaling
Scale calorie volume; use a machine substitution as needed.
Scale toes-to-bar volume and/or range of motion; substitute V-ups or sit-ups as needed.
Scale to timed attempts or single-unders as needed.
Scale lunge volume; substitute low-box step-ups or air squats.
Movement Substitutions
Bike Calories, row or ski (same calories)
Toes-to-bar Reps, knees-to-chest height, hanging knee raise, V-up
Double-under Attempts, single-under, penguin tap
Lunge Reps, low-box step-up, air squat
- Cooldown
10:00
At a glance
Give athletes 3 minutes to clean up and recover as you record scores.
Encourage athletes to go on a short recovery walk.
Demonstrate each stretch while leading athletes through them as a group.
- Stretching
7:00
1 set:
1:00 recovery walk
:30 scorpion stretch/side
:30 pigeon stretch/side
2:00 easy bike (optional)
Domingo, 13 setembro
- Whiteboard
4:00
Target Time | Each effort in :45-1:00.
Today is a rowing interval day! Your score will be your slowest time out of the 10 sets.
Look back to May 2, 2025, for your last attempt at this workout, and use your score to set a goal.
Choose how to approach this workout based on how you’re feeling today; push your row pace or move at a recovery pace accordingly.
We’ll take time to work on rowing efficiency in the warm-up. Prioritize bracing your midline and driving with your legs before pulling with your arms on the row to maintain proper core-to-extremity movement.
Stick around after the workout for some fun with GHD hip extension core work and shoulder stability accessory work before cooling down for the day.
- General Warm-up
4:00
At a glance
Equipment: band.
Use this time to elevate heart rates and increase range of motion before moving on to the rower.
Demonstrate each movement as you lead athletes through the first round.
Encourage athletes to pick up the pace a bit as they move through the second round, while still prioritizing mechanics.
- Dynamic Warm-up
4:00
2 sets:
:20 jumping jacks
10 alternating scorpion stretches
10 mountain climbers
- Banded Warm-up
6:00
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
- Specific Warm-up
9:00
At a glance
Equipment: rowers.
Before athletes start each set, demonstrate the specific pace and clarify the focus.
Have athletes rest briefly between each set to discuss teaching points and pacing goals.
Teach athletes to balance their stroke rate with a hard pull on the rower. A lower stroke rate may help them catch their breath and recover, but a higher stroke rate may help them keep their split time down and move them closer to the finish. Help them dial in the appropriate pace and effort.
Watch for athletes who move the handle around the knees on the return. Teach athletes to release their arms on the return before bending their legs.
- Rowing Efficiency
9:00
1 set:
15 pulls on the rower (easy pace)
– Coach athletes to sit up tall on the rower. Have everyone identify their 500-m split time, as well as their strokes per minute on their monitor for this drill.
1 set:
15 pulls on the rower (15-20 strokes per minute pace)
– At a pace of 15-20 strokes per minute, notice your split time. This should be a lower number.
1 set:
15 pulls on the rower (20-25 strokes per minute pace)
– At a pace of 20-25 strokes per minute, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
1 set:
15 pulls on the rower (25-30 strokes per minute pace)
– At a pace of 25-30 strokes per minute, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster, and the number should be higher than the previous set.
1 set:
15 pulls on the rower (athlete’s choice of pace)
– Dial in workout pace.
- Break
3:00
- Workout
24:00
10 x 2:00 rounds:
200/250-m row
– Rest the remainder of each interval.
.
Intended Stimulus
Rowing intervals.
1:00 or less per effort.
Maintain pace across all intervals; score is the slowest effort.
Coaching Goals
Note lots of pulling this week, so check in with athletes regarding how they should tackle today’s effort. Some might treat these as spring efforts, while others might pull back a little for recovery.
Spend adequate time teaching rowing mechanics in the warm-up. Athletes should first drive with legs, then hips, and then pull with the arms; then return in the reverse order.
As athletes push to row faster, keep them from leaning excessively forward to a point where they excessively round their back.
Teach athletes to brace their core with their chests up before they drive.
Scaling
Reduce distance so athletes finish each row in under 1 minute.
Substitute a bike, ski, or run to work around limitations as needed.
Movement Substitutions
Row Distance, 200-m run, same distance ski, 400/500-m C2 bike, 500/700-m Assault or Echo bike
Logistics
Alternate Workout
At-home option:
10 x 2:00 rounds:
200-meter run
– Rest the remainder of each interval.
Masters 55+ option:
Same as Rx’d
Odd-object option
10 x 2:00 rounds:
100-meter empty prowler push
– Rest the remainder of each interval.
- Cooldown
10:00
At a glance
Give athletes 2 minutes to recover and put away rowers as you record times.
Demonstrate the GHD hip extension and the ATY raises. Watch the movement resources if you need a GHD and/or ATY drill refresh.
Athletes who are unfamiliar with or have limited experience with the GHD scale the range of motion or perform Superman holds. If you are limited by equipment, you can have athletes perform empty barbell or PVC good mornings.
Demonstrate the stretches and let athletes move through them on their own as you cruise around the group and check in.
- Skill Work
8:00
3 sets for quality:
10 GHD hip extensions
10 reps each ATY drill
- Stretching
4:00
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch