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Announcement
Due to rising demands for individual design coaching, we will be discontinuing The Protocol, starting on July 3. Pro members will continue to access to Pro content and the Program Vault.
Monday
Bounding Prep Routine
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Complete @ Relaxed Pace
3 Rounds
-30 Single Unders
-3 Shuttle Run (2x25ft=1)
…
3 Rounds
-30 Double Unders
-6 Alt Box Step-Ups
…
3 Rounds
-30 Crossover Single Unders
-4 Burpees + Lateral Hop over Rope
…
3 Rounds
-10 Crossover Double Unders (Cap 2:00)
-6 Push-Up + Alt Toe-Touch
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A. E3M x 6 Sets:
Clean + 4 Front Squats
*build to heavy complex
B. [17:00 Clock]
2 Rounds
400m Run
40 GHD Sit-Ups
4 Rope Climbs 15ft
…
Max DB Clean & Jerks in Remainder 50/35lb
C. 3k Row @ Nasal Cap
D. 5:00 Walk with Breath Sync
E. Hip Flexor Mobility Checklist
Tuesday
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A. E2M x 7 Sets:
-Power Snatch + Hip Squat Snatch + OHS
*start at 65% of weakest lift and build to heavy
B. Every 2:30 x 6 Sets:
-6 Hand-Release Deadlift
C. 4 Rounds for Time
-33 Wall Ball 20/14lb, 10/9ft
-22 Row Calories
-11 Burpee Pull-Ups
-Rest 60s b/w rounds-
D. Accumulate; as you see fit
-30 Prone Shoulder CARs / arm
-30 Forward Shoulder CARs / arm
-90 Banded Face Pulls
-90 Banded Hamstring Curls
-90s Plate Pinch; moderately heavy
E. 7:00 Supine Breathing @ 4060 Tempo
Wednesday
A. Inversion Skill
AMRAP 20:00 @ 50% Effort
-15 Calorie Row
-30 HS Shoulder Taps; 4x4ft Box
-15 Calorie AirBike
-25ft HSW with Pirouette @ Half
*if you fail twice on an element, move on
B. Every 3:00 x 6 Sets:
-5 Bench Press
-Max Hang Power Clean, Until 0:30 Mark
*pick a weight for HPC you can perform 10+ reps unbroken when fresh
C. Every 3:00 x 6 Sets:
-8 Shoulder-to-Overhead 135/95lb
-11/8 Calorie AirBike
*slowest & fastest sets recorded
*pick a weight for STO you can perform for 15 reps unbroken when fresh
D. [20:00 Clock]
-30s Couch Stretch (Left)
-30s Lizard Stretch (Left)
-10 Hollow Rocks
-30s Lizard Stretch (Right)
-30s Couch Stretch (Right)
-10 Hollow Rocks
Thursday
[At 0:00]4 Rounds
-0:30 Air Squat Hold
-0:30 Dead Hang
-0:30 High Plank Hold [At 8:00]
EMOM 12
1) 5 ATG SS / leg
2) 10 Back-to-Wall Tib Raise
3) 50ft Backwards Sled Drag*
*sub patrick step-up; 6-8″ [At 22:00]
EMOM 12
1) 8 Box Step-Up 27/24″ (L) 4s lower
2) 8 Box Step-Up 27/24″ (R) 4s lower
3) 15s Bottom of Pistol Hold with Rig Support (L)
4) 15s Bottom of Pistol Hold with Rig Support (R) [At 36:00]
14:00 AirBike @ Zone 2 / Smooth Pace; nasal
Friday
B. E2M x 12 Sets: 2 Power Snatch
*start light & build to heavy (RPE 8.5-9)
C. “Speed Hobbles”
10 Rounds for Time (15:00 Cap)
-6 KB Overhead Squat 70/53lb
-60 Speed Steps
-Rest 60s-
D. 4 Sets: (rest 2:00 b/w)
AMRAP 6:00 @ 60% Effort
-16 Hollow Rocks
-12/10 Calorie Row
-6 KB Suitcase Carry (25ft=1) 3L+3R, 53/35’s
*during rest, brisk 150m walk
E. 7:00 Supine Breathing @ 3060 Cadence
Saturday
[0:00-5:00] Choice Cyclical; Easy[5:00-10:00] Choice Mvmt Prep
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A. Skill Intervals
AMRAP 5:00 @ 60% Effort / Quality Focused
-2 Wall Walks; Jumping the Feet
-5 V-Ups
-10 Single Arm KB High Pull (5+5) moderate
*kb handle must come to collar bone height
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-10s L-Sit Hold on DB Handles / Parallettes
-5 Wall Balls 11/10ft
-5 Zercher Squat; 75/55lb; from the floor
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-2-4 L-Sit Pull-Ups
-8 Feet-Anchored Sit-Ups*
*abmat optional
*must touch shoes on far side of DB handles
-8 KB Swings; moderate*
*any part of the KB must pass above the top of the head while hips & knees are extended
B. Strength
E3M x 8 Sets:
{1:00 Window}
-12/10 Cal Row
-1 Clean & Jerk*
*start at 70% and build to 1RM
*lift must be fininished in the window
C. Name Game Prep
3 Sets @ Workout Pace
-10/8 Cal AirBike
-8 DB Hang Snatch (5+5)
(rest 30s b/w sets)
“Erg-mahgerd”
(Repeat of Workout #16)
For Time [25:00 Cap]
-50-40-30-20-10
Calorie AirBike
-10-20-30-40-50
DB Hang Snatch 50/35lbs
*switch hands every 5 reps on the dumbbell
*no-rep requires you to repeat the rep on the same side
*note: workout #16 was completed with a hang clean & jerk
D. 5 Sets: (rest to 9/10 recovery b/w)
-1 Tough Set of RMU (scale to sPull-Up)
*50 DU AFAP immediately after RMUs
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Foam Roll, 2 Min per Body Part
-Quads
-Glutes & Hamstrings
-Lats & Triceps
-Back
Sunday
(Rest Day)
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