For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
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
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[0:00-5:00]Single Under Play
*hopping: single leg, side-to-side, front-back, crossing feet, alt staggered stance
[5:00-10:00]
EMOM 5: 25s Max Crossover Single Unders
[10:00-15:00]
Unfatigued Crossover Double Under Attempts
[At 17:00]
AMRAP 1:00: Double Unders (Test)
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A. Every 2:00 x 9 Sets:
*sets 1-3: 5 Touch-N-Go Clean & Jerk
*sets 4-6: 3 Touch-N-Go Clean & Jerk
*sets 7-9: 2 Clean & Jerk; Not Touch-N-Go
B. “The Runs”
-200 Run
-20 Double DB Hang Snatch
-200 Run
-20 Double DB Front Squats
-200 Run
-20 Double DB Hang Clean & Jerk
-200 Run
-20 Double DB Reverse Lunge
-200 Run
*50/35lb DBs
C. 4k Row @ Nasal Cap
D. 5:00 Walk with Breath Sync
E. Hip Flexor Mobility Checklist
Tuesday
B. E2M x 7 Sets: 1.1 Squat Snatch
*start at 70% of weakest lift and build to heavy
C. Deadstop Deadlift (10,8,6,4,2)
*new set every 2:30
*each set should be moderately heavy (~RPE 8)
D. “Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up
E. Accumulate; as you see fit
-50 Back-to-Wall Tib Raise
-50 Calf Raises; 1s pause at bottom
-50 Banded Good AM; 4s lower
-50 ATG Split Squat (split); 4s lower
F. 7:00 Supine Breathing @ 4060 Tempo
Wednesday
A. Inversion Skill
AMRAP 20:00 @ 50% Effort
-12 Calorie Row
-6ft Forward HSW + 6ft Backwards HSW
-12 Calorie AirBike
-2x6ft HSW; Unbroken Inc. Turnaround
*if you fail twice on an element, move on
B. EMOM 16
1) 4 Strict Press; 3s lower
2) 6-8 Ring Row @ Tough Angle
C. “Bench N’ Row”
[At 0:00]
Max Unbroken Bench Press 185/115lb
*scale to a weight you can complete at least 6-7 reps
[At 3:00]
2k Row for Time
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]E4M x 4 Sets:
-500m Row @ Nasal Cap
-Foam Roll in Remainder [At 18:00]
E4M x 4 Sets:
-1000m AirBike @ Nasal Cap
-Choice Mobility in Remainder [At 36:00]
Accumulate…
-1:30 Seated L-Sit
-1:30 Ring Support Hold
-1:30 Side Plank / side
-1:30 OHS Hold; empty bar
-1:30 Ring Row Hold at Chest
-1:30 Rear Plank Hold
Friday
B. Every 2:00 x 8 Sets:
*sets 1-3: 1 Power Snatch + 3 Overhead Squat
*sets 4-5: 1 Power Snatch + 1 Squat Snatch
*sets 6-8: 1 Snatch
**start moderate, and build to daily max
C. “U No Who”
5 Rounds for Time
-5 Devil’s Press 50/35’s
-10 DB Farmer’s Lunge 50/35lb
*rest 60s b/w rounds
D. For Time @ 60-70% Effort
-80 Step-Ups 24/20″
-Rest 60s-
-400m Choice; Run or Row
-Rest 60s-
-8 Length Handstand Walk
-Rest 60s-
-400m Choice; Run or Row
-Rest 60s-
-80 Step-Ups 24/20″
E. 7:00 Supine Breathing @ 3060 Cadence
Saturday
1k Row @ Ramping Pace
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3 Rounds
-20s Overhead Opener; Hands-on-Wall
-20s Handstand Hold; Heels-to-Wall
-5 Kang Squat; empty bar
-5 Scap Pull-Ups
-5 Ring Row
-8 Alt Internal Rotations; Bottom of Squat
B. EMOM, Until Failure: 1 Cluster
*start 50% of front squat & add 10/5lb per minute
C. Every 2:30 x 6 Sets:
-Squat Clean + Pause Front Squat + 1 1/4 Front Squat + Front Squat
*perform all at ~RPE 8
D. Skill Prep
[0:00-7:30]
Unfatigued Burpee Bar Pull-Over Practice
[7:30-15:00]
Unfatigued Handstand Shoulder Taps Practice
E. Complete @ Moderate Pace
-8 Cal Row
-1-2 Burpee Bar Pull-Over
-1-2 Burpee Bar Muscle-Up
-10 Shoulder Taps (30s Cap)
“Tap Dance”
For Time (16:00 Cap)
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Pull-Over
-30 Handstand Shoulder Taps
-Rest 60s-
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Muscle-Up
-30 Handstand Shoulder Taps
-Rest 60s-
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4 Sets @ High Effort
-30/24 Calorie Row
(rest 3:00 b/w)
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5:00 Flush; Choice Cyclical
5:00 Choice Mobility
Sunday
(Rest Day)
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