Sports Foundations Phase 2
Pick an add-on program based upon either A) a personal focal point for growth, or B) your biggest relative weakness.
As I mentioned, the Pull-Up & HSPU programs can be adapted to doing Chest-to-Bar or Strict and/or Deficit variants.
If you have any questions, shoot me an email at ben@zoarfitness.com.
For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, October 4
AM (optional)
Aerobic Accumulation
-30-45 Minutes @ Zone 2
*allow 5-10 minutes for your heart rate to climb to Zone 2
PM
Move Through…
-5:00 AirBike @ Easy Pace, Nasal Breathing
–Squat Sequence 2.0
+
A. Back Squat: Build to Pause Single @ RPE 8.5-9
B1. Penguin Hops (3 x 15)
B2. Double Down Drill (3 x 15s)
B3. No Jump Burpee (3 x 8)
C. EMOM 6
1) 6 Bar-Facing Burpee
2) 15-25 Double Unders
D. E8M x 3 Sets:
-75 Double Unders (Cap @ 3min Mark into Interval)
-30 Bar-Facing Burpees (Cap @ 6min Mark into Interval)
E. Russian Kettlebell Swing (6 x 10) Rest as Needed
*use a moderately heavy load
*if it’s too light, add a band
-Sub: Double Dumbbell RDL @10×0
+
3 Rounds
-30s Elevated Achilles Stretch (per side)
-30 Supine Hamstring Stretch (per side)
Tuesday, October 5
4:00 Row; nasal – easy
+
A. E90s x 8 Sets: Pause Front Squat + Split Jerk
*start @ 70% of weaker lift, and build to a heavy complex
B. Add-On Program (Day 1, Week 1)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
C. 5k Row Time Trial (Test)
*use time trial mode on the C2 → select workout → standard list → 5000m *be confident in your pace & gritty as it gets tough
*note Heart Rate Data (average, max, etc.)
*record any notes in your log of things you would change for next time so you can read it before your retest
*we will build paces off this time trial, so make sure not to skip this
+
1k Row @ 5k TT Pace -25-30s
+
3 Rounds
-8 Banded Good Morning @3030
-1:00 Couch Stretch per side
Wednesday, October 6
A. ZOAR Snatch Warm-Up
*for part 1 – x5: 40s Row, 20s Walk
B. Snatch Balance (3 x 3)
-Start @ 50% of Snatch & Build each set
*end at RPE 8-8.5
C. Snatch (4 x 1.1.1) Rest 12s, Rest 2:00
-Start @ 78% and build to a tough cluster set
*the goal is no misses
D. 4 Rounds for Time (Rest 1:30 between)
-8 Power Clean*
-300m Run
-8 Power Clean*
*165/110lbs (or) 60% of PC 1RM, whichever is lighter
Coach’s Notes: The goal here is to run hard each set. For most athletes, this will mean singles on the bar with a quick reset. I would only go TnG if your power clean max is above 275/175lb. The run should be very close (or slightly faster) than your PR Mile Time Trial pace.
+
+
2 Rounds
-1:30 Kneeling Hip Flexor Stretch / side
-1:00 Foam Roll Back
-1:00 Seated Biceps Stretch
Thursday, October 7
(Recovery Day)
These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after the Add-On Program of the PM session.
AM
Aerobic Accessory
30:00 Clock
-20 Alternating Step-Ups 20/16″
-20s Wall-Facing Handstand Hold
-20s Goblet Squat Hold 35/26lbs
-20 Cal Ski (sub the rower) @ Z1
-20s Elevated Cat Pose
-20s Ring Row Hold @ Chest
PM
5:00 Cyclical; Choice
+
Add-On Program (Day 2, Week 1)
- 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 8
A. ZOAR Clean & Jerk Warm-Up
-AirBike (or) Row for Part 1, nasal
B. Power Clean + Push Jerk (4 x 8-10) TnG @ 60% 1RM
*rest to good recovery b/w sets
*use the following technique for your barbell cycling
C. [15:00 Clock] Squat Clean & Split Jerk
-Build to 93% or RPE 9, whichever comes first, all singles with full rest
D. Back Squat (4 x 3) @83-86%, Rest 2:30
+
[25:00 Clock] For Total AirBike Distance-AirBike @ 10:00 Test Wattage, Until RPE 9
-2:00 Row @ Recovery Pace
+
–T-Spine Opener (2:00)
–Frog Stretch (3:00)
Saturday, October 9
The Name Game
5:00 AirBike @ Warm-Up Pace
+
3 Rounds for Quality
-12 PVC Dislocate
-20s Elevated Achilles Stretch 25lb
-12 Scap Pull-Ups
-20s Elevated Cat Pose
+
A1. RMU Turnover Drill (3 x 3)
A2. Strict Pull-Up (3 x 1-3)
A3. Overhead Squat (3 x 5) @22×1 – empty bar
B. OHS: Build to Workout Weight
C. Complete @ Workout Pace
-OHS: A small set
-RMU: A few reps
-OHS: A small set
-BMU: A few reps
(Rest 4-6:00)

“Mmhmm”
2 Rounds for Time (10:00 Cap)
-30 Overhead Squat 135/95lb
-15 Bar Muscle-Up
-30 Overhead Squat 135/95lb
-15 Ring Muscle-Up
+
5:00 AirBike @ Recovery Pace
+
Sunday, October 10
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Please reply to this sticky comment with any questions you have about execution of the program.
Also, please share your results, weights, scores, etc.
Stay the Course.