This page is for helping to interpret the programming for The Protocol.
This prevents us from putting the same links & resources in week after week.
Program Interpretation
What’s A1. and A2. Mean?”
Heart Rate Zones
What’s Z1 (or) Zone 1 Mean?”
Zone 0 (Z0) = 50-60% Max Heart Rate
Zone 1 (Z1) = 60-70% Max Heart Rate
Zone 2 (Z2) = 70-80% Max Heart Rate
Zone 3 (Z3) = 80-90% Max Heart Rate
Zone 4 (Z4) = 90-100% Max Heart Rate
Read: Energy Systems Training Zones: Our Classification System
Read: Using Heart Rate Monitors to Train CrossFit Athletes
If you don’t have a heart rate monitor, you have two options.
Option one is buying a heart rate monitor. I like Polar Heart Rate monitors with a chest strap because they connect to my Assault Bike and the signally isn’t interrupted by gripping activities, like rowing.
Option two is going off descriptions of feel that correlate with your heart rate zones…
ZOAR Oly Warm-Ups
These are the standardized Weightlifting Warm-Ups.
Both the clean & jerk and snatch warm-ups have two parts…
Part 1: Aerobic Prep
Part 2: Positional Prep
Part 3: Tissue Prep
Part 4: Movement Prep
Video | ZOAR Oly Warm-Ups: Snatch
Video | ZOAR Oly Warm-Ups: Clean & Jerk
Tempo
What’s @32×1 Mean?”
Front Squat @32×1: 3s Lower, 2s Pause, eXplode Up, 1s Reset at top
Pull-Up @30×0: 3s Lower, No Pause, eXplode Up, No Pause at Top
Paces
What’s Row @ 5k TT Pace +12-15s Mean?”
Abbreviations
| Abbreviation | What does it mean? |
|---|---|
| AMRAP | As Many Rounds / Reps As Possible |
| EMOM | Every Minute on the Minute |
| For Time | Complete work as quickly as you can |
| Not for Time | Move with purpose & quality movement |
| E2M x 6 Sets | Every 2 Minutes for 6 total sets |
| OTM (+0:00) | On Minute, Including the Start |
| E2M (-0:00) | Every 2 Minutes, Not Including the Start |
| AFAP | As Fast As Possible |
| AHAP | As Heavy As Possible |
| RPE | Rating of Perceived Exertion (Effort on a scale of 1-10) |
| ME | Max Effort |
| b/w | Between |
| UB | Unbroken (aka as one set) |
| FF | From Failure (1-2 FF means stop 1-2 reps from when you believe you would fail) |
| TnG | Touch-N-Go (without dropping the bar) |
| Still confused? | Email me. |
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