Week of 1.4.21 | ZOAR Fitness

Coach’s Notes: The breaks between the sets is too allow for higher power output on the rower. Hold 100-200 Cals / Hr faster than you normally would on a 15:00 AMRAP in this format. Also, hold onto unbroken sets in wall balls. This is what will be required of you in the event of a retest of 19.1.

Rest 5:00 (from finish of “Interval 19.1”)

[15:00 External Clock]
Row @ 5k TT Pace +8-10s
-Every 90s (Not including 0:00): 20s of Toes-to-Bar

Coach’s Notes: If you are an athlete that is confident in your Toes-to-Bar capacity, you can begin to rush the cycle speed. But for most athletes, work to hang onto the bar as long as possible maintaining unbroken sets. When you begin to break down in the latter rounds, see if you can squeeze two sets into that 20s window. Lastly, don’t transition slowly back to the rower just because it’s not a associated with a score…push the pace on the transitions.

+
Banded 90-90 Raises (3 x 12)

Tuesday, Jan. 5

8:00 AirBike
*start in Zone 0 and progress to Zone 2, linearly

+
A1. Prone PVC Dislocate (3 x 8) @ slow tempo, full grip on PVC
*sub a band if no PVC
A2. Goblet Squat; light (3 x 5) @44×1
A3. Ice Skater Jumps (3 x 8)
*set 1 moderate, set 3 maximal

B. EMOM 6: 3 Power Snatch + 5 Overhead Squat
*135/95lbs (or) 60%, whichever is lighter

C. EMOM 6: 4 Squat Snatch
*135/95lbs (or) 60%, whichever is lighter

D. EMOM 6: 3-5 Complexes: Double Dumbbell Snatch + Double Dumbbell Thruster 50/35lbs per Hand
*start conservative on the reps and build if you feel it’s sustainable

+
EMOM 30
1) 0:10-0:50 BikeErg @ Zone 2
2) 0:10-0:50 SkiErg @ Zone 2
3) 4-6 Box Jumps + 4-6 Box Jump Overs 24/20″
*sub AirBike for BikeErg
*sub Rower for SkiErg

Coach’s Notes: Hold to the Zone 2 Heart Rate on the machines until the 20:00 Mark. If at that point you feel good, begin to slowly add wattage into the Bike only

+
Accumulate 5:00 in a Couch Stretch
*sync your breathing too @4060 cadence

Wednesday, Jan. 6

A. 4 Rounds @ Warm-Up Pace
-2 Wall Walks
-15 Hollow Body Rocks
-45s Single Unders

B. Hip Flow (x4 each element)

C. Handstand Push-Ups (5 x 5.4.3)
Rest 12s b/w clusters, Rest to Recovery b/w sets

Coach’s Notes: This should be challenging for everyone who does it. Therefore, if you need to kip to finish it, do so. If you can do 1 first cluster strict, then kip, that works. And if you can do strict and deficit for all, do it.

D. Handstand Walk Silos

Silo 1: Cannot do 25ft unbroken consistently when unfatigued
[12:00 Clock] Work your way through this playlist of drills

Silo 2: Can do 25ft unbroken consistently when unfatigued
3 Sets:
AMRAP 2:00: 15ft Unbroken Handstand Walk
*a ‘rep’ only counts if you do the entire 15ft unbroken.
(Rest 2:00)

+
[20:00 External Clock]
Row @ Recovery Pace
-At 3, 6, 9, 12, 15, 18: 3 Squat Cleans @ 75% + 6 Bar-Facing Burpees

Coach’s Notes: the goal should be fast singles on the barbell. Every 5-6s would be a good goal. Bar-Facing Burpees should be executed at approximately 0.5s Faster / Rep than your 100 Bar-Facing Burpees Test that we did in the fall. If you didn’t do that test yet, just work to hold a fast, yet sustainable, burpee cadence.

+
Accumulate…
-150 Banded Seated Hamstring Curls
-50 Tabletop Glute Bridges
-2:00 Seated Biceps Stretch

Thursday, Jan. 7

(Recovery Day)

AM
Supine Breathing: Accumulate 5:00 @6-6-12-6 Cadence (10 total breaths)
*if you need to stop to catch your breath, breath easy for 30s before restarting
+
4 Rounds
-1:00 Side Plank (30s L + 30s R)
-10 Cat Camels w/ 2s pause at each end range
-20 Push-Up + Alternating Toe-Touch
-16 Quadruped Thoracic Rotations (8L + 8R)

PM
5:00 AirBike (or) Row @ Zone 1
+
A1. Air Squat Hold (3 x 1:00)
A2. Standing Single Knee Extension (3 x 5 / leg)
*use rig or wall to balance: drive knee high, extend knee, hold for 3s, rebend knee (keep knee up for full set)
*each rep ends with a 3s strong quad squeeze on the top leg

B1. Supine Hamstring Stretch (3 x 0:45s per leg)
B2. Supine Hamstring Resisted Hip Extension (3 x 3 / leg) @8131
*use both hands on band to create resistance
*pull your leg back from the deep stretch position back down to the ground, focused initiating the pull from your high hamstring

C1. Dip Stretch on Low Rings (2 x 1:30)
C2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)

D1. Elevated Cat Pose (2 x 1:00)
D2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint

Before Bed
2 x 2:00 Stretch of Choice: Your Top Priority Area
+
4:00 Supine Breathing @4060 cadence

Friday, Jan. 8

A1. AirBike Cals (3 x 20)
A2. Banded Front Rack Stretch (3 x 30s / side)
A3. Turkish Getup (3 x 2 / side) light to moderate kettlebell
A4. Box Step-Downs (3 x 5 / side) @40×0

B. EMOM 12 (x3)
1) 3-4 Hang Power Snatch
2) 5-7 Hang Power Clean
3) 3-4 Hang Squat Snatch
4) 5-7 Hang Squat Clean
*barbell weight = 60% of Snatch, Rounding down
Resources: Technique for Cycling Cleans & Cycling Snatches

C. Front Squat: Build to Heavy Pause Single (Not a Max)
D. Front Squat (3×2) @87% | Rest 3:00

+
5 Rounds for Time [20:00 Time Cap]
-5 Ring Muscle-Ups
-10 Toes-to-Rings
-500m Run

Coach’s Notes: if you don’t have RMU consistently in this format yet, perform 5 strict pull-ups and 5 strict ring dips every round. This will likely slow you down, but that’s okay.

+
2 Rounds
-45s Fingers-Facing Wrist Stretch
-45s Seal Stretch
-45s Kneeling Hip Flexor Stretch per side

Saturday, Jan. 9

The Name Game

This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.

Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.

Completing the ZOAR Competition Guide can be helpful in this process.

If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)

A. 2 Rounds
-2:00 AirBike @ Smooth Pace
-1:00 SkiErg @ Smooth Pace

B1. Wall Walk (5 x 1) Rest 10s
B2. Scap Pull-Ups (5 x 5) Rest 10s
B3. Scap Handstand Push-Ups (5 x 5) Rest 10s
B4. Ring Row (5 x 5) Rest 10s
B5. Elevated Achilles Stretch (5 x 20s / side) Rest 10s

C. Air Squat to Pistol Progression

D. Rehearsal – Complete @ Workout Pace
3 Rounds
-6 Air Squat
-3 Chest-to-Bar
-3 Handstand Push-Up
…
3 Rounds
4 Pistols
2 Bar Muscle-Up
…
5m HSW

E. Test

“Gymnasty”

For Time [16:00 Time Cap]
2 Rounds
40 Air Squat
30 Chest-to-Bar
20 Handstand Push-Up
…
2 Rounds
20 Alternating Pistols
15 Strict Handstand Push-Up
10 Bar Muscle-Up
…
In Remaining Time: Max Distance Handstand Walk

F. Flush – 5:00 AirBike @ Recovery Pace

G. Foam Roll – 5:00 Clock
*spend at least 50% of this time on the lats

Sunday, Jan. 10

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.

Monday, Jan. 4