For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, October 18
AM (optional)
A. Aerobic Accumulation
-30-45 Minutes @Z2
*erg of choice
PM
x3: 200m Walk, 300m Run
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ZOAR Run Warm-Up
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A. {10:00 Clock}
-Build to Heavy: Power Clean + 2 Front Squat
B1. Penguin Hops (3 x 10)
B2. Double Down Drill (3 x 15s)
B3. No Jump Burpee (3 x 6)
C. Rehearsal
-20 Double Unders
-8 Bar-Facing Burpees
-200m Run
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4 Rounds; Each For Time
A) 100 Double Unders
B) 30 Bar-Facing Burpees
C) 400m Run
*Rest 2:30 b/w
*First time through… A, B, C
*Second time through… C, B, A
*Third time through… B, A, C
*Fourth time through… C, A, B
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-3:00 Couch Stretch per side
-1:00 Lizard Stretch per side
Tuesday, October 19
5:00 Cyclical of Choice, Nasal & Easy
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Add-On Program (Day 1, Week 3)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
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E4M x 4 Sets: 8 Back Squat 73%
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AirBike Ramp-Up Intervals
4-6 Sets:
*start at 100/150 watts & climb by 50 watts every 30s, until failure
-Rest 0:30
-2:00 Row @ 5k TT Pace +15s
-Rest 1:30
*track your max wattage for each set
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Supine Hamstring Stretch (2:00 / side)
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Supine Breathing @3060 cadence
*follow-along audio here…
Wednesday, October 20
A. ZOAR Snatch Warm-Up
*run or ski for part 1 – nasal
B. Sotts Press; Variation of Choice (4 x 5) empty barbell
*see video for scaling options
C. Snatch
(3 x 1.1.1) @75%
(2 x 1.1) @85%
(2 x 1) @94-96%
*rest 15s b/w clusters, rest 2:00 b/w sets
*adjust percentages as needed to stay consistent
D. 6 Sets (Rest 1:1)
-12 Calorie Ski @ High Effort (Sub Row)
-12 Shoulder-to-Overhead @ 55-60% Jerk 1RM
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2k Ski @ Z2 (Sub Row)
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-2:00 Overhead Triceps Stretch (per side)
-2:00 Chest Stretch
Thursday, October 21
(Recovery Day)
These two sessions can be combined into a single session.
Simply insert the Aerobic Accessory after “B” of the PM session.
AM
Aerobic Accessory
30:00 Clock
-2:00 AirBike @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Air Squat Hold
-2:00 AirBike @ Z1
-1:00 Foam Roll Body Part of Choice
-0:30 Bottom of Dip Hold; feet grounded
*b/w two boxes, or on the rings
PM
5:00 Cyclical of Choice – nasal, easy
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Add-On Program (Day 2, Week 3)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
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10-15:00 Mobility of Choice
Friday, October 22
5:00 AirBike or Row, Nasal
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A. 3 Sets, empty barbell, resting as needed
-5 RDLs
-5 Front Squat with Hook Grip
-5 Push Press
B. Build to 83% of C&J
C. Every 90s, Until Failure (or) 15 Rounds
-2 Ground-to-Overhead @ 83% of C&J
*failure does not mean a missed lift, it means you didn’t successfully complete a lift in the 90s window
D. Back Squat (6 x 1) @92-96% @30×1
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[On a 25:00 Clock]-Row @ 5k Time Trial pace -5-8s, Until HR stop increasing linearly
-AirBike @ recovery pace for 2:00
Coach’s Notes: This is a similar format as last week, but the ergs are flipped and we are doing it based on HR. This should certainly be challenging, but if it feels like death, you’re 5k Pace is probably off. Learn more about HR Data here.
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5:00 AirBike @ Recovery Pace
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2 Rounds
-1:00 Seated Biceps Stretch
-1:30 Russian Baby Maker on the Wall
Saturday, October 23
The Name Game
2 Rounds
-3:00 AirBike @ Easy Pace
-1:00 Row @ Cruise Pace
-1:00 Single Unders
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A1. 90-90 Hip Rotations (3 x 12)
A2. Goblet Squat (3 x 5) @23×1 – light
A3. Barbell Front Rack Elbow Rotations (3 x 12)
B1. Kang Squat (2 x 6) empty barbell
B2. Shuttle Run (4 x 25ft) @ smooth pace
C. Rehearsal
2 Rounds @ Workout Pace
-8 Shuttle Run 25ft
-8 Front Squat 95/65lbs
(Rest 2:00)
Build to 80% of Projected 4RM Hand-Release Deadlift
(Rest 4-6:00)
“Suicide Squat”
0:00-8:00 | AMRAP 8:00
-8 Shuttle Run 25ft
-8 Front Squat 95/65lb
12:00-16:00 | For Max Load
4RM Hand-Release Deadlift
*3s or less between reps for Deadlifts
*scored as two events
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-5:00 Walk with Breath Sync
-Foam Roll Low Back and Quads; as Needed
Sunday, October 24
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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