For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Programming Interpretation
A Helpful Reminder for All Athletes
Monday, May 3
AM (Optional But Highly Encouraged)
5k Row @ Zone 2 Cap
*nasal breathing if you are able
PM
x5: 30s Single Unders, 30s Box Step-Ups 24/20″
+
A1. Box Jump, Step Down (4 x 6) 24/20″
A2. Banded Dislocate + Pull Apart in Seiza Sit (4 x 12)
A3. Goblet Kang Squat (4 x 4) 35/25lbs
*2s pause in hinge & squat
B. E2M x 7 Sets:
-3 TnG Power Snatch 72%
-4 Burpee Box Jump Overs 24/20″ – As Fast As Possible
*here are some tips for reclaiming the hookgrip when cycling snatches
C. Back Squat (7 x 2) 88-90%
D. Murph Prep
12 Rounds @ Steady Pace (bodyweight)
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
+
15:00 Run @ Smooth Pace (wearing vest)
+
E. Walk with Breath Sync (3:00)
F. Foam Roll Quads (1:30 / side)
G. Shoulder Mobility Routine
Tuesday, May 4
A. EMOM 8 @ warm-up pace – nasal breathing only
1) 50s AirBike
2) 50s Ski (sub rower)
Coach’s Notes: If you’re curious as to why I often prescribe nasal breathing in workouts, check out Rob Wilson’s thoughts on the benefits of nasal breathing in the other week’s episode of The Fitness Movement.
B1. Cossack Squat (3 x 8) 2s pause each
B2. Triple Pause Thrusters (3 x 5) 75/55lbs
B3. Dumbbell Pullover (3 x 6) 20/15lbs
C. Strict Press (6 x 3) 87% | Full Rest
D. E2M x 5 Sets:
-3 TnG Power Clean 75%
-6 Handstand Push-Ups
Coach’s Notes: The HSPUs should be executed as a single, challenging set. This could be a mix of strict and kipping (e.g. 2 strict + 4 kipping) if you are less proficient, and deficit and strict if you are more advanced.
E. MetCon
Option 1: More Equipment, Higher Skill
For Time
1k Ski
…
-30-20-10 GHD Sit-Up
-12-9-6 Sandbag Over-the-Shoulder 150/100lbs
*2x25ft Handstand Walk after each round
Option 2: Less Equipment, Lower Skill
For Time
1k Row
…
-18-14-10 Toes-to-Bar
-12-9-6 Deadlift 315/205lbs (or) 70%, whichever is lighter
*5 Wall Walks after each round
+
3:00 Cyclical of Choice @ Recovery Pace (Nasal Only)
+
Hip Flexor Mobility Checklist
Wednesday, May 5
AM (Optional But Highly Encouraged)
AirBike | 5 Rounds
-5:00 AirBike @ Ramping Pace, Ending in Z3
-2:00 Recovery Walk, Ending in Zone 0
Coach’s Notes: The goal here is to build your heart rate linearly across the 5:00 window. This means you pace will start out quite easy and you will only increase your output as your heart rate begins to plateau. It will take some adjustments in rounds 1 & 2 to find a good middle ground.
PM
A. 3 Rounds @ Warm-Up Pace
-12 90-90 Hip Rotations
-20s Breath Down Dog Hold
-12 Tabletop Glute Bridges
-20s Squatting Ankle Mobility – 35/25lbs
B. Sotts Press Variant – Your Choice (3 x 6) empty bar
C. High Hang Squat Snatch + Snatch Drop (3 Sets x 2 Complexes) 30-35%
D1. Back Squat (3 x 2) 75% @31×1 | Rest 20s
*move as fast as possible on the raise
D2. Deficit Snatch High Pull (3 x 3) 100% | Rest 3:00
E. Tuck Hold in Ring Support (3 Tough Sets)
F. Dip Hold on Rings: Accumulate 90s
G. Banded Shoulder Health Routine
Thursday, May 6
A1. Walking Lunges (4 x 50ft)
*25ft of Wedding Walk, 25ft of Swing Step
A2. Kettlebell Windmill (4 x 5 / arm) moderate – sub a Dumbbell
A3. Low Ring Plank Pike (4 x 5)
A4. Sandbag Static Hold (4 x 20-30s) 150/100lbs
*sub a Moderately Weighted Goblet Hold
B. Deadlift (5 x 2) 90%
C1. Strict Chest-to-Bar (12 x 2)
*weight or assist to make appropriately challenging
*goal is to match last week’s level of weight or assist
C2. Strict Ring Dip (12 x 2)
*weight or assist to make appropriately challenging
*goal is to match last week’s level of weight or assist
D1. Barbell Curls – 21s (3 Sets) Rest 60s
D2. Banded Lat Row (3 Tough Sets) Rest 60s
E. 2 Rounds
-1:00 Ski – damper 1 (sub row)
-1:00 Seated Biceps Stretch
-1:00 Ski – damper 1 (sub row)
-1:00 Banded Lat Stretch per side
Friday, May 7
AM (Optional But Highly Encouraged)
Move Through…
-10:00 Row (or) AirBike @ Zone 1
-10:00 Run @ Zone 3
-10:00 Row (or) AirBike @ Recovery Pace
+
A1. Kneeling Hip Flexor Stretch (2 x 0:30 / side)
A2. Calf Stair Stretch (2 x 0:30 / side)
PM
A. ZOAR Snatch Warm-Up
*erg of choice for part 1
B. Snatch (4 x 1.1) 75% | Rest 10s, Rest to Recovery
C. Back Squat (4,6,8,10) 80% | Rest to Recovery
D. Every 90s x 5: 20m Prowler Push @ Grindy Weight
(sub 40m hill sprint or 6 rebounding squat jumps)
E. Handstand Silos
Silo 1 (Cannot Consistently Do a 5s Freestanding Hold)
6 Rounds, Resting Fully b/w Elements
-20s T-Spine Opener
-20s Rig-Banded Handstand Hold
-20s L-Sit Plate Overhead Hold 35/25lbs
Silo 2 (Can Consistently Do a 5s Freestanding Hold)
6 Rounds, Resting Fully b/w Elements
-20s T-Spine Opener
-1 Static Handstand Hold for Max Time
F. Russian Baby Maker on the Wall (4:00)
Saturday, May 8
The MASH
A. 5:00 Easy Cyclical of Choice (Nasal Breathing Only)
B. 4 Rounds @ Warm-Up Pace
-6 Dumbbell Snatch 50/35lbs
-5 Straight Leg Sit-Ups
-4 Wall Walks
-30s Single Unders
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Double Unders
-GHD Sit-Up (sub straight leg sit-ups)
-Box Jumps
-Bar Muscle-Ups (sub strict pull-ups & ring dips)
-DB Burpee & DB Power Clean
(Rest 5:00)
D. Sport
For Total Time
-9-6-3 Bar Muscle-Up
-15-15-15 GHD Sit-Ups
*BMU sub is 1 strict pull-ups + 1 parallel bar dip per rep
*GHD sub is 25 straight leg sit-ups for each set of 15 GHDs
(Rest Exactly 5:00)
3 Rounds
-9 Wall Walks
-18 Dumbbell Snatch 50/35lbs
-36 Double Unders
(Rest Exactly 5:00)
3 Rounds
-22 Box Jumps 24/20”
-11 Dumbbell Burpee 50/35lbs per Hand
-11 Dumbbell Power Clean 50/35lbs per Hand
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, May 9
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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