The Protocol: Resources

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.

Follow @zoarfitness on Instagram.