Cyclical Supremacy (Vault)

Day 1: Row Test

A) MOVEMENT PREP
2 Rounds
-1:00 Row @slow pace
-10 Banded Good Morning
-10 Seal Push-Ups

B) REHEARSAL
2 Rounds
-2:00 Row @5k TT Pace
-1:00 Walk, active recovery
*You may have never attempted a 5k Row TT before, so give this your best guess while being conservative*

C) TEST
For Time: Row 5000m
*shoot for consistent power*
*trust your pace*
*Use stroke rate between 24-32, which is shown in upper right of C2 Rower as S/M*

D) FLUSH
Move Through
-Row 200m @5k Pace + 30s
*How to Read Paces
-Walk 200m, with Breath Sync
*2-Step Inhale, 3-Step Exhale*

Day 2: AirBike Test

A) MOVEMENT PREP
2:00 AirBike @warm-up pace
Setup Your AirBike for Optimal Power Output
+
3 Rounds
-15/10 AirBike Calories, Moderate
-10 Alternating Reverse Lunges
-10 Cossack Squats
-0:45 of Rest

B) TEST
10:00 AirBike, For Max Calories
*For a better understanding of how to pace this test, watch this video*
*Be prepared for a spike in breathing within the first 60-90s, and metabolic pain at 3-4 minutes*
*During the test, note averages for wattage and RPMs*
*Note the AirBike brand & the individual bike*
*You will need to ReTest on the exact bike you used for this test*

C) FLUSH & MOBILITY
3 Rounds
-1:00 AirBike @ easy pace
-1:00 Couch Stretch (R)
-1:00 Walk -1:00 Couch Stretch (L)

Day 3: Run Test

A) MOVEMENT PREP
Move Through
-200m Walk
-200m Jog
–The ZOAR Run Prep Warm-Up
10m (out) + 10m (back) of each of the following:

-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) REHEARSAL
3 Rounds
-200m Run @5k TT Pace
-50m Walk

C) TEST
For Time: Run 5000m
*If outside and not on a track, mark your course beforehand*
*Set target splits for each mi / km*
*trust your pace*

D) FLUSH & MOBILITY
2 Rounds
-Run 200m @5k Mile Pace + 30s
*How to Read Paces
-Walk 200m, with Breath Sync
*2-Step Inhale, 3-Step Exhale*
-1:00 Calf Stair Stretch per side

Day 1: Row

A) MOVEMENT PREP
2 Rounds, for Quality
-2:00 Row @ 5k TT Pace +6-8s
-12 Kang Squats; empty barbell
*prioritize mobility & control*

B1) DRAG FACTOR TEST
Part I: Sustain
3:00 x 5 Sets @sustainable power
Damper Setting Climbs: 1,3,5,7,9
*Rest 0:40 between sets*
*Record average pace for each*

B2) DRAG FACTOR TEST
Part II: Sprint
0:30 x 5 Sets @maximal power
Damper Setting Falls: 9,7,5,3,1
*Rest 2:00 between sets*
*Record average pace for each*

C) FLUSH & MOBILITY
3 Rounds
-1:00 Row @ 5k TT Pace
-1:00 Forward Fold Stretch
-10 L-Sit Raises

Day 2: AirBike

A) MOVEMENT PREP
3 Rounds, for Quality
-1:00 AirBike @10:00 Test RPMs
-8 Med-Ball Front Squats 20/14lb
-0:20 High Plank Hold
-6 Box Jump, Step Down 24/20”
-0:20 Pulsing between Down-Dog & Up-Dog

B) AEROBIC INTERVALS
4 Sets of (3 x 17/13 Calories)
-Rest 0:30 between Reps
-Rest 2:00 between Sets

*see PDF for how to read aerobic intervals*
*make wattage / RPMs consistent from the start to the finish of each “rep” (no sprinting the start)*
*make wattage / RPMs consistent from the first rep of the first set to the last rep of the last set*
*ride through the 17/13 Calorie mark, no “Ghost Cals”

C) FLUSH & MOBILITY
2 Rounds
-2:00 AirBike @easy pace
-1:00 Foam Roll Quads (30+30)
-5 Slow Motion Air Squats
-10 Sumo Stance Good Mornings, empty barbell

Day 3: Run

A) MOVEMENT PREP
Move Through
-200m Walk
-200m Jog
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) AEROBIC
15 Continuous Rounds (22:30)
-0:45 Run @5k Mile Pace -3-5s
-0:45 Walk, brisk but recovery

C) STRIDERS
EMOM 5
-80m Form-Focused Run
*Fast pace, but not a sprint*
*If outside, this should be a straight shot, no turns*

D) MIDLINE & MOBILITY
3 Rounds
-0:30 Palov Press (per side)
*purpose is for anti-rotational musculature, not your arms*
-0:30 Elevated Pigeon Pose (per side)

Day 1: Row

A) MOVEMENT PREP
Row 500m @ warm-up pace
+
Move Through // 3-6-9-12
-Row Calories (M & F)
–Med-Ball Thrusters 20/14lbs
+
Row 500m @ warm-up pace

B) AEROBIC INTERVALS
4 Sets of (3 x 20/15 Calories)
-Rest 0:30 between Reps
-Rest 2:00 between Sets
*make pace consistent from the first rep of the first set to the last rep of the last set*

C) ACCESSORY & MOBILITY
3 Rounds, for Quality
-8-12 Ring Rows
-0:30 Lizard Stretch (R)
-8-12 L-Sit Raises
-0:30 Lizard Stretch (L)
-4-6 Box Step-Downs (per leg)

Day 2: AirBike

A) MOVEMENT PREP
30 Alternating Step-Ups 24/20”
+
7:00 Assault Bike @ easy pace
-OTM: 8s Sprint
+
30 Alternating Step-Ups 24/20”

B) SPRINT INTERVALS
E2M, x 5 Sets, 10:00
-Assault Bike Sprint

If 10:00 Test Score was…
<120 Calories, Sprint 22s
120-150 Calories, Sprint 20s
151-180 Calories, Sprint 18s
>180 Calories, Sprint 16s

C) SUSTAIN INTERVALS
E2M, x 5 Sets, 10:00
-1:30 Assault Bike @maximal sustainable power

D) FLUSH & MOBILITY
2:00 Assault Bike @ easy pace
+
1:00 Couch Stretch per side

Day 3: Run

A) MOVEMENT PREP
400m Run @warm-up pace
+
3 Rounds, for Quality
-0:20 Dead Hang from Pull-Up Bar
-10 Wide Stance Air Squats
-10 Straight Leg Sit-ups
-15m Forward Crab Walk
*fight hips up & shoulders open*

B) STRIDERS
EMOM 5
-80m Form-Focused Run
*Fast pace, but not a sprint*
*If outside, this should be a straight shot, no turns*

C) AEROBIC
-5 Intervals, each @ 5k Pace: 1200,1000,800,600,400
-Between Each, walk 50m briskly

D) ACCESSORY
3 Rounds
-0:30 Banded Glute Activation
-3 reps from Failure of Barbell Rollouts
*light bumper plates on barbell*
*roll as far as possible without falling or arching lower back*

Day 1: Row

A) MOVEMENT PREP
3 Rounds, for Quality
-10 Down-Dog + Up-Dog
-10 Alternating Reverse Lunges
-10/8 Calorie Row

B) SKILL
EMOM 5: 30s Row with feet on top of the straps
*This drill is to help you know when to stop leaning back on the rower, and eliminate inefficient technique*

C) AEROBIC
-5 Intervals, each @ 5k Pace: 1500,1250,1000,750,500
-Between Each, Rest / Walk 1:00
*make sure you get off the rower during your rest period*

D) MOBILITY & ACCESSORY
Move Through…
-60s Rear Plank Hold
-50s Kettlebell Goblet Squat Hold 35/26lb
-40s Front Plank Hold
-30s Ring Row Hold at Chest
-20s Kettlebell Goblet Good Morning Hold 35/26lb

Day 2: AirBike

A) MOVEMENT PREP
3 Rounds, for Quality
-10 Alternating Scorpions
-10/8 Calorie AirBike Sprint
-10 Seal Push-Ups
-10/8 Calorie AirBike @ easy pace

B) RAMP-UP INTERVALS
3 Sets
-Start at 100 watts & climb every 30s, until failure
-Rest 4:00 after each
*If this is difficult to calculate on the fly, record beforehand on a whiteboard*

If 10:00 Test Score was…
<120 Calories, Climb by 35 watts
120-150 Calories, Climb by 40 watts
151-180 Calories, Climb by 50 watts
>180 Calories, Climb by 55 watts

C) FLUSH + MOBILITY
2 Rounds
-100m Walk
-1:00 AirBike @ easy pace
-1:00 Lizard Stretch (30+30)

Day 3: Run

A) MOVEMENT PREP
2 Rounds
-20/15 Calorie AirBike, easy
-20m Slow Bear Crawl
+
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) FORM RUN PREP
Run @ 5k Mile Pace -30-45s
(10x50m) Rest 15s after each
*Focal Point 1: foot lands under your body
*Focal Point 2: ankle pulls past opposite knee, creating a Figure-4

C) AEROBIC INTERVALS
4 Sets of (4 x 200m)
-Rest 0:20 between Reps
-Rest 2:00 between Sets

D) MIDLINE & MOBILITY
2 Rounds
-200m Walk
-0:30 Elevated Achilles Stretch (per side)
-1 Around-the-World Plank (3-Breaths per side)

Day 1: Row & Run

A) MOVEMENT PREP
Row 500m @5k TT Pace
+
Run 400m @5k TT Mile Pace -5s
+
3 Rounds
-12 Banded Good Mornings
-8 Boot Strappers
-0:30 Side Plank (15+15)

B) AEROBIC ROW
600/500m x 6 Sets
-Rest 1:30 between Sets
*Goal pace is @5k TT Pace -5-7s*

C) ANAEROBIC RUN
E3M, x 3 Sets, 9:00
-Run 300m, for Time
-Walk remainder
*Each run should be executed at full intensity (aka. 100%)*

D) FLUSH
2 Rounds
-1:00 Row @5k TT Pace
-0:30 Forward Fold
-1:00 Run @5k TT Pace
-0:30 Calf Stair Stretch (per side)

Day 2: AirBike & Row

A) MOVEMENT PREP
2 Rounds, for Quality
-14/10 Calorie Row
-12 Walking Lunge Steps
-10/8 Calorie Assault Bike
-8 Box Jump, Step Down 24/20”
-0:30 Rear Plank Hold

B) INTERVALS
30:00, for Row Distance
-E2M (+0:00): 16/12 Cal AirBike
*for many this will mean more time on the bike than the rower*
*speed up transitions, take your time on the ergs*

C) MIDLINE & MOBILITY
3 Rounds
-12 Straight-Leg Sit-Ups
-0:30 Lizard Stretch (15+15)
-12 Palov Press (per side)
-0:30 Forward Fold

Day 3: Run

A) MOVEMENT PREP
400m Run @warm-up pace
+
3 Rounds, for Quality
-0:20 Dead Hang from Pull-Up Bar
-10 Wide Stance Air Squats
-10 Straight Leg Sit-ups
-15m Forward Crab Walk
*fight hips up & shoulders open*

B) STRIDERS
EMOM 5
-80m Form-Focused Run
*Fast pace, but not a sprint*
*If outside, this should be a straight shot, no turns*

C) AEROBIC
25:00, for Total Distance
-0:30 Run
-0:30 Jog
*There should be noticeable change between run and jog pace
*The goal is sustainable power, resulting in total mileage covered*

D) FLUSH

-300m Walk with Breath Sync (2-Step Inhale, 3-Step Exhale)
-3:00 Couch Stretch – Split between sides as Desired

Day 1: AirBike & Run

A) MOVEMENT PREP
30/20 Calorie AirBike @ sustainable power
+
300m Run
+
The ZOAR Run Prep Warm-Up

Complete only the first half of the warm-up:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers

B) AEROBIC
AMRAP 32:00
-1 Mile AirBike
-400m Run
*consistent power across the time*
*nasal breathing only Rounds 1+2*
*treat both modalities with equal importance*

C) FLUSH & MOBILITY
Move Through…
-12/10 Calorie AirBike @slow pace
-100m Walk with Breath Synch (2-Step Inhale, 3-Step Exhale)
-1:00 Elevated Pigeon Pose (per side)

Day 2: Row

A) MOVEMENT PREP
Row 500m @ warm-up pace
+
Move Through // 3-6-9-12
-Row Calories (M & F)
–Med-Ball Thrusters 20/14lbs
+
Row 500m @ warm-up pace

B) AEROBIC INTERVALS
6 Sets of (3 x 17/13 Calories)
-Rest 0:20 between Reps
-Rest 1:20 between Sets
*make pace consistent from the first rep of the first set to the last rep of the last set*

C) ACCESSORY & MOBILITY
2 Rounds, for Quality
-12-15 Ring Rows
-0:30 Lizard Stretch (R)
-12-15 L-Sit Raises
-0:30 Lizard Stretch (L)
-6-8 Box Step-Downs (per leg)

Day 3: Run & AirBike

A) MOVEMENT PREP
400m Run @ warm-up pace
+
EMOM 4: 8/5 Calorie Sprint on the AirBike
+
The ZOAR Run Prep Warm-Up

Complete only the second half of the warm-up:
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) AEROBIC INTERVALS
7 Rounds for Time
(Time Cap of 18:00)
-300m Run
-12/10 Calorie AirBike, must peak wattage above 800/500 watts
*This piece will challenge your ability to recover during the run, since the AirBike is a mandatory high effort pace*

C) FLUSH
EMOM 5: 1 Strider for 80m
+
1:30 Couch Stretch (per side)

Day 1

A) MOVEMENT PREP
Move Steadily Through…
-10 Ring Rows
-12 Bodyweight Kang Squats
-14 Down-Dog to Up-Dog
-16 Alternating Reverse Lunges

B) AEROBIC
AirBike – 35:00
[The first 20:00 must be Nasal Breathing Only]

Curious why? Read this article.

*Do not think of this as max calories or distance*
*Simply continue to move at a sustainable, even pace*
*A big piece of the challenge of this will be staying focused and consistent for such a long period of time*
*If you find yourself “bored” during this, you need to reorient how you think about endurance training*

C) MOBILITY
3:00 Couch Stretch
*Time does not need to be split evenly between each side*

Day 2

A) MOVEMENT PREP
Move Through Rounds of…
-100m-200m-300m-400m Row
-100m-200m-300m-400m Run
*Keep same pace for all four rounds, so start conservative*

B) AEROBIC
E5M, x 5 Sets, 25:00
[In a 4:00 Window]
-400m Run
-Max Distance Row

*In other words, work for 4 out of the 5 minutes, always resting 1:00 before starting the next round with the run*
*Your goal should be to ‘negative split’ each round (aka. Get a further distance row each of the five rounds)

C) FLUSH + MOBILITY
Walk 400m with Breath Sync
(2-Step Inhale, 3-Step Exhale)
+
Pick 1, Complete for 1:30 per leg
Option 1: Elevated Achilles Stretch
Option 2: Calf Stair Stretch
*Even though this is focused on the calves, pay attention to total body posture & position*

Day 3

A) MOVEMENT PREP
Row 1000m Continuously

-0-250m Legs Only Row
(No Lay Back or Pull with Arms)

-250-500m Legs + Hips Row
(No Pull with Arms)

-500-750m Hips + Arms Row
(No Knee Bend)

-750-1000m Normal Row

B) AEROBIC
Row – 30:00
0:00-20:00 @5k TT Pace +4-6s
0:00-5:00         20-22 SPM
5:00-10:00       30-32 SPM
10:00-15:00     24-26 SPM
15:00-20:00     28-30 SPM
20:00-30:00     Open SPM & Pace

*The goal is to hold the same pace, despite your Stokes per Minute (SPM) changing*
*Focus on developing power through the entire stroke*
*Be disciplined: Hold to both your pace and SPM*
*The last 10:00 are your opportunity to go harder if you feel up for it or… you can continue to hold the pace from the first part if you are tired*

B) MOBILITY
3:00 Seal Stretch

Day 1: Run

A) MOVEMENT PREP
30/25 Calorie AirBike, easy
+
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) AEROBIC
4 Sets of (3 x 400m)
-Rest 0:20 between Reps
-Rest 1:00 between Sets
*Volume is 4800m or ~3 miles*
*Your pace should be @5k TT Mile Pace -20s or more
*This is short rest between all parts so start conservatively and allow the workout to build*

C) MIDLINE & MOBILITY
2 Rounds
-12-15 L-Sit Raises
-1:00 Elevated Pigeon Stretch (30+30)
-100m Walk with Breath Sync (2-Step Inhale, 3-Step Exhale)

Day 2: Row & AirBike

A) MOVEMENT PREP
3 Rounds, for Quality
-8 Boot Strappers
-8/6 Calorie Row
-8 Russian Kettlebell Swings 35/26
-8/6 Calorie AirBike

B) POWER PACER
E3M x 8, 24:00
-14/10 Calorie AirBike @high effort
-300/250m Row
*Pace row @5k TT Pace -10-12s
*Each of the 8 rounds is timed separately and each must be faster than the previous*
*If you fail to be faster than any of the previous rounds, terminate the workout and row easy the remainder of the 24:00*

C) ANAEROBIC
EMOM 4: 7/5 Calorie Row
*Complete each minute as fast as possible while staying <40SPM*
*Work to maintain a 1:1 Breath-to-Rep Ratio – Learn more here*

D) MOBILITY
-1:00 Forward Fold
-1:30 Lizard Stretch (45+45)

Day 3: AirBike

A) MOVEMENT PREP
5:00 – AirBike @warm-up pace
-OTM: 8s Sprint @high effort

B) AEROBIC
5:00 @10:00 Test Wattage / RPMs
(Rest 1:00)
15:00 @sustainable power
-OTM: 5s Breath Hold (during inhale)
(Rest 1:00)
5:00 @10:00 Test Wattage / RPMs

*Adjust pace as necessary to make the 5s hold appropriately challenging for you*
*Curious about the ‘why’ for the breath holds, read my eBook: Breath Work for the Sport of Fitness*

C) MIDLINE
Palov Press (3x30s per side)
*move slowly through reps*
*purpose is for anti-rotational musculature, not your arms*

D) MOBILITY
-1:30 Pigeon Stretch (L forward)
-1:30 Lizard Stretch (L forward) *After left leg, repeat with the right*

Day 1: Row, AirBike, Run

A) MOVEMENT PREP
EMOM 8 (2 Rounds)
1) 12-16 Walking Lunges
2) 8/6 Calorie Row
3) 16-20 Plank Shoulder Taps
4) 80m Strider (Run)

B) AEROBIC
EMOM 24 (8 Rounds)
1) 40s Row @5k TT Pace -8-11s
2) 200m Run @sustainable pace
3) 40s AirBike @10:00 Test Wattage / RPMs
*Adjust the Row & Run paces to make it challenging, but so you can complete the workout*

C) ACCESSORY
Side Plank (2 Hard Sets / Side)
*Start on weak side and then do not exceed that time on the strong side*

D) MOBILITY
2 Rounds, Alternating Legs
-0:20 Calf Stair Stretch
-0:20 Elevated Achilles Pose

*Read: Why Your Mobility Isn’t Improving*

Day 2: Row

A) MOVEMENT PREP
Row 1000m Continuously

-0-250m Legs Only Row
(No Lay Back or Pull with Arms)

-250-500m Legs + Hips Row
(No Pull with Arms)

-500-750m Hips + Arms Row
(No Knee Bend)

-750-1000m Normal Row

B) AEROBIC
Row – 32:00
Time                @5k TT Pace
0:00-5:00         +10-12s
5:00-10:00       +4-6s
10:00-15:00     +1s or -1s
15:00-20:00     -2-4s
25:00-30:00     -5s or more
30:00-32:00     +30s
*Maintain 24-26 SPM*
*Maintain a 1:1 Breath Ratio*
*Focal points are maintaining posture (sitting tall)
as fatigue creeps up*
*Be disciplined: Hold to both your pace and SPM*
*The last 5:00 are your opportunity to go harder if you feel up for it*

C) MOBILITY
-1:00 Seal Stretch
-1:30 Couch Stretch (per leg)

Day 3: AirBike & Run

A) MOVEMENT PREP
Move Through…
–Alternating Box Step-Up (2×12) 24/20”
-Box Jump, Alternating Step Down (2×10) 24/20”
-Alternating Single Leg Box Jump (2×8) 12/10”

B) STRIDERS
EMOM 4: 80m Fast Run
*Not a sprint, efficiency focused*
*Focus on form & foot placement*

C) TEMPO RUN
Run 1600m (~1 Mile)
(Rest 4:00)
Run 1600m (~1 Mile)
*Both should be executed at high effort (9 – 9.5 / 10)*
*This pace should be well faster than your 5k TT Mile pace (by at least 20-30s)

D) ANAEROBIC AIRBIKE
EMOM 3: Assault Bike Sprint

If 10:00 Test Score was…
<120 Calories, Sprint 20s
120-150 Calories, Sprint 18s
151-180 Calories, Sprint 16s
>180 Calories, Sprint 14s

D) FLUSH
400m Walk with Breath Sync
(2-Step Inhale, 2-Step Exhale)

Day 1: Run

A) MOVEMENT PREP
Move Through
-200m Walk
-200m Jog
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) AEROBIC
Run – 30:00 @ even pace

*Your goal is not your total distance, but rather your consistency in your split pace for each mile*
*If you are using a treadmill, curved runner cover the screen and only look at it every five minutes*
*If running on land and using a smartwatch (GPS / pace enabled), only check your pace every five minutes*

C) MOBILITY & FLUSH
-0:30 Seal Stretch
-200m Walk with Breath Sync
(2-Step Inhale, 3-Step Exhale)
-0:30 Couch Stretch (per leg)
-200m Walk with Breath Sync

Day 2: Row, AirBike, Run

A) MOVEMENT PREP
3 Rounds, for Quality
-1:00 AirBike @10:00 Test RPMs
-8 Med-Ball Front Squats 20/14lb
-0:20 High Plank Hold
-6 Box Jump, Step Down 24/20”
-0:20 Pulsing between Down-Dog & Up-Dog

B) AEROBIC
For Time
Buy-In: 2000/1600m Row
8 Rounds
-1:00, @10:00 Test RPMs
-100m Run
*AirBike pace is mandatory*
*Run at your max recoverable pace*

C) ACCESSORY & MIDLINE
2 Rounds, 4:00
-0:30 Sumo Stance Good Morning, empty barbell
-0:30 Left Side Plank
-0:30 Banded Good Morning
-0:30 Right Side Plank

D) MOBILITY
-3:00 Lizard Stretch
*Spend more time on tight side*

Day 3: AirBike & Row

A) MOVEMENT PREP
Row 500/400m @warm-up pace
+
2 Rounds
-15/10 AirBike Calories, Moderate
-10 Alternating Reverse Lunges
-10 Cossack Squats
-0:45 of Rest

B) AEROBIC INTERVALS
Row
5 Sets of (3 x 10/8 Calories)
-Rest 0:15 between Reps
-Rest 0:45 between Sets

C) AEROBIC INTERVALS
AirBike
5 Sets of (3 x 10/7 Calories)
-Rest 0:15 between Reps
-Rest 0:45 between Sets

D) FLUSH & MOBILITY
2 Rounds
-0:30 Row @easy pace
-0:30 Seal Stretch
-0:30 Row @easy pace
-0:30 Forward Fold Stretch

Day 1: AirBike

A) MOVEMENT PREP
3 Rounds, for Quality
-10 Alternating Scorpions
-10/8 Calorie AirBike Sprint
-10 Seal Push-Ups
-10/8 Calorie AirBike @ easy pace

B) RAMP-UP INTERVALS
3 Sets
-Start at 100 watts & climb every 30s, until failure
-Rest 2:30 after each
*If this is difficult to calculate on the fly, record beforehand on a whiteboard*

If 10:00 Test Score was…
<120 Calories, Climb by 35 watts
120-150 Calories, Climb by 40 watts
151-180 Calories, Climb by 50 watts
>180 Calories, Sprint 55 watts

C) AEROBIC
AirBike – 8:00
@10:00 Test Pace -5-7 RPMs

D) FLUSH + MOBILITY
2 Rounds
-100m Walk with Breath Sync
-1:00 AirBike @ easy pace
-1:00 Lizard Stretch (30+30)

Day 2: Row & Run

A) MOVEMENT PREP
Row 1k @warm-up pace
+
3 Rounds, for Quality
-25ft Walking Lunge
-25ft x 6 Shuttle Run
-6 Seal Push-Ups with 6s Pause

B) ROW
Row 2000/1600m @high effort
*Must maintain 24-30 SPM*
*Must maintain 1:1 Breath Ratio*

(Rest 8:00 before C)

C) RUN
Run 2000/1600m @high effort

D) FLUSH
2 Rounds
-1:00 Row @easy pace
-1:00 Run @easy pace

D) MIDLINE & MOBILITY
2 Rounds
-0:30 Elevated Achilles Stretch (L)
-0:30 Rear Plank Hold
-0:30 Elevated Achilles Stretch (R)
-0:30 High Plank Hold

Day 3: Row, AirBike, Run

A) MOVEMENT PREP
Move Steadily Through…
-2:00 AirBike @warm-up pace
-2:00 Row @warm-up pace
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) PACER
Row 8:00 @ New 5k Attempt Pace
(Rest 5:00)
AirBike 4:00 @ New 10:00 Test Attempt Pace
(Rest 5:00)
Run 8:00 @ New 5k Attempt Pace

D) FLUSH & MOBILITY
Move Steadily Through…
-1:00 Row @easy pace
-1:00 Couch Stretch per side
-1:00 AirBike @easy pace
-1:00 Stretch of Choice per side
-1:00 Walk with Breath Sync
(2-Step Inhale, 3-Step Exhale)

Day 1: Row ReTest

A) MOVEMENT PREP
2 Rounds
-1:00 Row @slow pace
-10 Banded Good Morning
-10 Seal Push-Ups

B) REHEARSAL
2 Rounds
-2:00 Row @5k TT Pace
-1:00 Walk, active recovery

C) TEST
For Time: Row 5000m
*shoot for consistent power*
*trust your pace*
*Use stroke rate between 24-32, which is shown in upper right of C2 Rower as S/M*

D) FLUSH
Move Through
-Row 200m @5k Pace + 30s
-Walk 200m, with Breath Sync
*2-Step Inhale, 3-Step Exhale*

Day 2: AirBike ReTest

A) MOVEMENT PREP
2:00 AirBike @warm-up pace
+
3 Rounds
-15/10 AirBike Calories @ hard aerobic power
-10 Alternating Reverse Lunges
-10 Cossack Squats
-0:45 of Rest

B) TEST
10:00 AirBike, For Max Calories
*For a better understanding of how to pace this test, watch this video*
*Be prepared for a spike in breathing within the first 60-90s, and metabolic pain developing within the first 3-4 minutes*
*make sure to use the same bike that you did for your initial test

C) FLUSH & MOBILITY
3 Rounds
-1:00 AirBike @ easy pace
-1:00 Couch Stretch (R)
-1:00 Walk
-1:00 Couch Stretch (L)

Day 3: Run ReTest

A) MOVEMENT PREP
Move Through
-200m Walk
-200m Jog
–The ZOAR Run Prep Warm-Up

10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps

B) REHEARSAL
3 Rounds
-200m Run @5k TT Pace
-50m Walk

C) TEST
For Time: Run 5000m
*If outside and not on a track, mark your course beforehand*
*Set target splits for each mile*
*trust your pace*

D) FLUSH & MOBILITY
2 Rounds
-Run 200m @5k Mile Pace + 30s
-Walk 200m, with Breath Sync
(2-Step Inhale, 3-Step Exhale)
-1:00 Calf Stair Stretch per side