For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, October 11
AM (optional)
Aerobic Accumulation
Choice Erg: 30-45 Minutes @ Z2
*allow 5-10 minutes for your heart rate to climb to Zone 2
PM
A. EMOM 6
1) 40s Run @ Smooth Pace
2) 40s SkiErg @ Smooth Pace (sub row)
D. Barbell Front Rack Elbow Rotations
E. Front Squat with Wrist Straps (3 x 3) 33×0 @ 50%
*if you don’t have any wrist straps, use a hook grip
F. Front Squat (4 x 2) @87-89% @30×1
+
4 Rounds for Time (Rest 1:30 b/w)
-14 Dumbbell Box Step-Over 50/35lb per Hand
-22 Dumbbell Snatch 50/35lb
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Ski 2k @ Nasal Cap
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–Glute Med Stretch (2:00 / side)
–Russian Baby Maker on the Wall (3:00)
*breathe @3060 cadence during this
*follow-along audio here…
Tuesday, October 12
1k Row @ Ramping Pace
-Start @ 5k TT Pace +15-18s
*increase pace every 200m
B. Every 30s x 20 Sets: Power Clean + Push Jerk @ 72% of C&J
C. Add-On Program (Day 1, Week 2)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
D. E6M x 5 Sets:
{4:00 Working Window}
-20/16 Calorie Row
-Max AirBike Calories in Remainder
*you must increase your AirBike every round (or) terminate the workout
*start @ RPE 6 and build pace slowly each round, ending @ high effort on set 5
+
5:00 AirBike @ Recovery Pace
*return to nasal breathing when able
+
3 Rounds
-2:00 Foam Roll Quads (split as desired)
-2:00 T-Spine Opener
Wednesday, October 13
3 Rounds @ Warm-Up Pace
-12 Band Dislocate + Pull Apart
-12 Air Squat @22×0
-12 RDL with Empty Barbell
B. EMOM 5: 3 Muscle Snatch @50-55% 1RM
C. Power Snatch + Snatch (5 Sets)
*all between 82-87% of Power Snatch 1RM
*drop & reset
D. Deficit Snatch Grip RDL (3 x 6) @95-110% of 1RM Snatch
E. Push-Pull Silos
Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
EMOM 8: 30-40% of Your Kipping CTB Rep Max
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Supinated Strict Pull-Up (3 x AMRAP) Rest 2:30
*supinated means palms facing you
Silo 2: If you are doing the CTB (or) MU Add-On Programs
EMOM 8: 30-40% of Your Kipping HSPU Rep Max
+
Strict Press (4 x 4) As Heavy As Possible
F. Kneeling Hip Flexor Stretch w/ Banded Distraction (3 x 1:30 / side)
G. Shoulder Mobility Checklist
Thursday, October 14
(Recovery Day)
These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after “B” of the PM session.
AM
30:00 Clock
-250m Row @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Ring Row Hold at Chest
-1k AirBike @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Rear Plank Hold
PM
5:00 Erg of Choice; Nasal, Easy
+
Add-On Program (Day 2, Week 2)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
+
Desk Athlete Mobility Checklist
Friday, October 15
B. Every 90s, Until Failure
-1 Squat Clean & Jerk
*start at 135 / 95lbs & build by 10lbs each window, until failure
+
7 Rounds for Time
-9 Overhead Squats 95/65lbs
-12 Alternating DB Hang Clean & Jerk 50/35lbs
-60s Rest
Coach’s Notes: This piece is all about cycle speed. Move as fast as possible through every rep and transition quickly. Do not be tempted to increase the loading of this workout. Simply move faster.
+
300 Double Unders for Time (10min Cap)
-On the Minute (+0:00): 2 Devil’s Press 50/35lbs
+
5:00 AirBike @ Recovery Pace
+
2 Rounds
-1:00 Banded Lat Stretch per side
-1:00 Calf Stair Stretch per side
Saturday, October 16
The Name Game
1k Row @ Ramping Pace
*increase pace every 200m
+
3 Rounds for Quality
-10 Calorie Row
-10 Alternating Lizards
-10 Up-Dog to Down-Dog
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Every 90s x 5 Sets:
-6 Cal Row @ 5k TT Pace
-6 Bar-Facing Burpee, practicing efficient technique
(Rest 4-6:00)
“U-Haul”
2 Rounds for Time
-100 Calorie Row
-50 Bar-Facing Burpees
+
2 Rounds @ Recovery Pace
-2:00 AirBike
-2:00 Row
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–Seal Stretch (2 x 45s)
–Overhead Triceps Stretch (2 x 45s / side)
Sunday, October 17
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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