For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, March 1
4 Rounds @ Warm-Up Pace
-300m Row, increasing pace each round
-100 Single Unders
-15 Breath Air Squat Hold
-20s Banded Front Rack Stretch per side
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A1. Front Squat Hold (3 x 20s) empty bar, full hand
A2. MaGill Bird Dog (3 x 3 / side) set the brace each rep
A3. Dead Man Fall (3 x 3) stop yourself abruptly in quarter squat
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[0:00-8:00] Build to 1RM Cluster
*cluster = squat clean thruster
-50 Double Unders
-7 Thrusters 155/105lbs (or) 60% of 1RM Cluster weight, whichever is lighter [At 35:00] 2 Rounds for Time
-40 Chest-to-Bar (or) 3.5x your Rep Max, whichever is less
-40 Deadlift 225/155lbs
Coach’s Notes: Treat workouts with big sets like this the same way you would a chipper. You need to find a manageable break strategy that maximizing density, rather than big unbroken sets with long rest. Small sets, small rest is the name of the game here.
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-2:00 Row @ Recovery Pace
-2:00 Walk with Breath Sync
-2:00 Banded Lat Stretch per side
-2:00 Foam Roll Lats – split evenly
-2:00 Supine Breathing @4080 cadence
Tuesday, March 2
B. Snatch (7 Singles) @ 80% – holding yourself to your best technique
C. Front Squat (6,4,2) 70,83,92%
D. Bar Muscle-Up Mount + Hips-to-Bar (2 x 1.1.1)
*even if you can’t get your hips all the way to the bar, do so with the intention to get there
E1. Bounced Hang Squat Clean (3 x 3) 135/95lbs
E2. Dumbbell Clean & Jerk (3 x 5) 50/35lbs per Hand
*you may have the dumbbell outside or between your legs, up to you
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For Time (including rest)
4 Rounds
-2 Bar Muscle-Ups
-4 Hang Squat Clean 135/95lbs
-8 Dumbbell Clean & Jerk 50/35lbs per Hand
(Rest 3:00)
2 Rounds
-2 Bar Muscle-Ups
-4 Hang Squat Clean 135/95lbs
-8 Dumbbell Clean & Jerk 50/35lbs per Hand
Coach’s Notes: You should recognize this workout. It was the visualization from last Thursday. If you are following the program as prescribed, you should have written down notes and your time for that piece when you visualized it. Review those notes before completing this. Once finished, compare your times. How accurately are you able to predict your capacity?
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20:00 Erg of Choice, Zone 1
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5:00 Mobility – Self-Directed
Wednesday, March 3
2 Rounds @ Warm-Up Pace
-4:00 AirBike @ Easy Pace, nasal
-2 Wall Walk
-50 Single Unders
-8 No Jump Burpees
-8 Box Jump, Step Down 24/20″
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Prep the following movements:
*practice each at @ a sprinty pace on full rest…
–Double Unders
–Burpee Box Jump Overs
–Handstand Walks
–Single Arm Devil’s Press
–Dumbbell Overhead Walking Lunge
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For Total Time
-200 Double Unders
-4:00 AirBike @ Recovery Pace
-20 Burpee Box Jump Overs 24/20″
-4:00 AirBike @ Recovery Pace
-4x25ft Handstand Walk
-4:00 AirBike @ Recovery Pace
-20 Single Arm Devil’s Press 50/35lbs (switch arms every 4th rep)
-4:00 AirBike @ Recovery Pace
-6x25ft Dumbbell Overhead Walking Lunge 50/35lbs
Coach’s Notes: The goal with this piece is the attack each movement. The AirBike should be easy enough that it allows for a sprinty pace on the new movement as soon as the 4 minutes is reached.
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4:00 AirBike @ Recovery Pace, nasal
4:00 Foam Roll with Relaxed Breath Cadence
Thursday, March 4
(Recovery Day)
AM
Spine Health Routine
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Joint Rotations Warm-Up
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5:00 Seated Box Breathing @ 4646
*4s inhale, 6s hold, 4s exhale, 6s exhale hold
PM
O2 Reload
5 Sets [25:00]
-3:00 Erg of Choice @ Zone 0
-2:00 Foam Roll – changing b/w major muscle groups
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A. Every 20s x 12: 1 Depth Jump @ Max Effort
*treat the first three reps as a warm-up / specific prep
B. Side Plank: Accumulate 2:00 / side
C. Passive Squat Hold (3:00 continuous)
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10 Rounds
-10 PVC Dislocates – narrowing while keeping arms straight
-5 Snatch Grip RDL – to max end range keeping flat back
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Visualization: Seated, Quiet Place, Eyes Closed
*incorporate everything you would feel, see & hear in this test
*treat this like it’s actually a test, just one you aren’t completing with your body
*set a 5:00 timer on your phone so you never need to check the time
in your mind’s eye, in first person, complete the following workout…
AMRAP 5:00
-30 Double Unders
-7 Thrusters 95/65lbs
-3 Burpee Pull-Ups
Before Bed
Complete the Following while holding a breath cadence @4060…
-2:00 Middle Split on the Wall
-2:00 Frog Stretch
-2:00 Russian Baby Maker on the Wall
-2:00 Saddle Pose w/ Back Support
Friday, March 5
3 Rounds for Time
-10 Wall-Facing Weight Shifts
-10 Kettlebell Taters 35/25lbs
-10 Alternating Scorpions
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A. TGU (3 x 3) 35/25lbs
B. Back Squat (5 x 2) end at 88%
C. Squat Clean: Build to 90% – Singles
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4 Sets: (Rest 2:00 b/w)
AMRAP 3:00
-12 Dumbbell Shoulder-to-Overhead (6+6) 50/35lbs
-3 Squat Clean 185/125lbs
*each round, alternate which arm you pick up the dumbbell with initially
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Every 90s x 5: 1 Set of Bar Muscle-Ups
*pick a number that you know you will be able to hold for five sets
*this should be very challenging by the fifth set, but still something you can complete
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Desk Athlete Mobility Checklist
Saturday, March 6
The Name Game
This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.
Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.
Completing the ZOAR Competition Guide can be helpful in this process.
If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)
Coach’s Notes: This is the last of The Name Game announcements, and this is also the last really hard training day prior to 21.1. More details will be announced about Open workout testing Sunday when the new week goes live.
A. 3 Rounds – Nasal Breathing Only
-2:00 Row @ Smooth Pace
-2:00 AirBike @ Smooth Pace
B1. PVC Dislocate (3 x 12)
B2. Boot Strappers (3 x 10)
B3. Hang Muscle Snatch (3 x 5) empty barbell
C. Movement Prep – Move Through…
-6 Burpees
-6 Hang Power Snatch 75/55lbs
-6 Box Jump, Step Down 24/20″
-6 Hang Power Snatch 75/55lbs
-6 Burpee Box Jump 24/20″
D. Rehearsal – Complete @ Workout Pace
9-6-3
–Burpee Box Jump 24/20″
–Hang Power Snatch 75/55lbs
(Rest 4-6:00)
E. Test
“Black Eye”
For Time // 18-15-12-9-6-3
Burpee Box Jump 24/20”
Hang Power Snatch 75/55lbs
[20 Min Time Cap]
F. Flush – 5:00 AirBike @ Recovery Pace
G1. Calf Stair Stretch (3 x 30s / side)
G2. Elevated Pigeon Stretch (3 x 30s / side)
G3. 2-Way Neck Stretch (3 x 30s / side)
H. Foam Roll – 5:00 – Muscle Groups of Choice
Sunday, March 7
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Recovery Day was great today. Chose the C2 Bike for the O2 Reload piece and tried to keep my pace between 950-1020 for all 3 min windows. I had never done depth jumps before so those took a few reps to get use to but felt good by the last few reps. Stoked and ready to go for full day of training tomorrow
Whatsup hunter lol
my dood! whats going on haha
Back squat 5×2 at 355
Squat clean singles finishing at 245
3 rounds each set
8 muscle ups every 90 seconds
Dude, your muscle-ups are coming along quickly.
Absolutely loved my first full day of training, exactly what I was looking for in a program.
Friday’s Work:
-Finished the first part in 5:02, just moved steady
-Had never done TGU before, those were fun to figure out
Back Squat:
-Built up to 355 for 2
Squat Clean:
-Built up to 255, hit every build twice until the last 3 builds (135, 185, 205, 225, 245, 255)
Metcon:
-Got sneaky hard quick, hit 3 rounds the first two windows then missed 3 rounds the last two windows by 2 reps each. Finished with 10 + 26. My legs were way more fatigued then I thought they would be
Muscle Ups:
-Hit 10, 9, 8, 8, 7……should have just stuck with 8 or 9 for all of them but the first two rounds felt really good
Loved the mobility, excited to keep that going
Name Game:
9:39 for Black Eye
Broke the first two sets of snatch 12-6 and 10-5, everything else was unbroken. The step up and focusing on my steps on the box jump from the video was super helpful.
Darn you! Lol 6 Seconds. I should have checked before I went.
9:45 for Black Eye
Was able to stay unbroken on snatches although very tough for the first 2 sets. Finding the hip crease for my return during the rehearsal was super beneficial.
Darn you Hunter!! Lol