For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, August 23
x8: 30s Double Unders, 45s Row
+
A1. PVC Dislocate (2 x 15)
A2. Hip Flow (2 x4 / element)
B1. Y Overhead Stretch on Rings (2 x 20s)
B2. Elevated Achilles Stretch (2 x 20s / side)
C. Overhead Squat (3 x 3) @33×1 – empty bar
D. Overhead Squat (9,7,5,3,2)
*choose a weight that puts each set @ RPE 7
+
20:00 Ski for Calories
-OTM(-0:00): 1 Deadlift @ 85%
Coach’s Notes: The goal of these piece is to Ski moderately hard the entire time, while limiting your transition time and setup in the deadlift. This requires the ability to hold your breath for a second or two while bracing hard. But as soon as you lockout the deadlift, drop the bar and get back on the SkiErg. Don’t allow poor positions while pulling. Stay focused and stay healthy.
+
3 Rounds for Quality
-30s High Plank Hold
-30s Side Plank (R)
-30s Rear Plank Hold
-30s Side Plank (L)
Tuesday, August 24
4 Rounds for Quality
-14 Calorie Row
-30s Dead Hang on Bar
-2 Wall Walks
-20s Squatting Ankle Mobility Stretch
+
A1. Strict Press (5 x 3) Build to 3RM | rest 60s
A2. Bent Over Row (5 x AMRAP-1) full rest
*use the same weight as Strict Press
+
2 Sets (Rest 1:1)
-20 Calorie AirBike
-40ft Handstand Walk; Unbroken
-60 Double Unders (optional heavy rope)
-40ft Handstand Walk; Unbroken
-20 Calorie AirBike
Coach’s Notes: If you can do Handstand Walks but are inconsistent, don’t hold yourself to unbroken lengths. If you aren’t able to do Handstand walks in a MetCon yet, sub 5 Wall Walks for the 40ft handstand walk. If you are comfortable walking on your hands, decide and commit before starting to no-rep yourself for the entire 40ft length and start over if you fail in the middle.
+
2 Sets (Rest 1:1)
-800m Run
-80ft Sandbag Carry 150/100ft
-80ft Hand-over-Hand Sled Pull (moderate)
Coach’s Notes: This piece should be challenging, but also novel and fun. For the sandbag, try to keep it unbroken. If you don’t have one, sub a heavy goblet carry. For the Sled Pull, pick a weight that you can keep moving even as get tired. You will likely need to walk the rope back several times to cover the distance. Sub a 3 standard rope climbs, or 12 strict pull-ups.
+
3 Rounds
-0:50 Couch Stretch / side
-0:30 Fingers-Facing Wrist Stretch
-0:20 2-Way Neck Stretch / side
Wednesday, August 25
A. ZOAR Clean & Jerk Warm-Up
*row for part 1
B. Clean & 3 Jerks (5 Sets) 75,78,81,84,84%
*rest to recovery b/w sets
C. E2M x 7 Sets: 3 Snatch Balance
*start @ 65% of Snatch and build every other set, ending @ RPE 8
+
EMOM 3: 20s Row @ Sprinty Pace
+
500m Time Trial (Test)
+
Row 1k @ Recovery Pace
+
3 Rounds
-30s Seated Biceps Stretch
-15 Tabletop Glute Bridges
-10 Seated L-Sit Raises
Thursday, August 26
A. Blocked Upright Squat (3 x 30s)
B1. Seiza Sit Raises (3 x 15)
B2. Calf Stair Stretch (3 x 20s / side)
C1. Curled Seiza; Barefoot (3 x 30s)
C2. Roll Bottoms of Feet (3 x 30s / side)
*use a lacrosse ball or the collar of a barbell
D. Goblet Squat (3 x 5) @33×1 – light
E1. Alternating Scorpions (3 x 10 / side)
E2. Seal Push-Ups (3 x 10)
F1. T-Spine Opener (2 x 2:00)
F2. Side Plank (2 x 1:00 / side)
+
x15: 60s BikeErg, 60s Ski – Nasal, Easy
*sub for any other erg
Friday, August 27
3 Rounds for Quality
-8 90-90 Hip Rotations
-20s Elevated Achilles Stretch per side
-5 MaGill Curl Up per side
B. Back Squat (7.6.5.4.3) Rest 20s – 65% of Back Squat
+
5 Sets:
{3:00 Work // 1:00 Rest}
-20 Toes-to-Bar
-20 Deadlift 155/105lb
-10 Ring Muscle-Up
-10 Push Jerk 155/105lb
*pick up where you left off
Coach’s Notes: Basically this is a 20min AMRAP, but you stop each time after 3min of work to rest for 1min. So, if you think about this as a long AMRAP, you are more likely to pace it correctly. One minute of rest is not much. My advice would be to start at a pace that you think you could hold for a 20min testing scenario (like an Open workout), IF it didn’t have any rest. This means forming a break strategy and being strategic about rest times and transitions. Only pick up your pace as movement quality remains and as you feel good in sets 3, 4 and 5.
+
15:00 Walk with Breath Sync
+
Couch Stretch (2 x 1:30 / side)
Saturday, August 28
The Name Game
Complete @ Ramping Pace
x8: 30s Walk, 20s Run
+
A1. PVC Dislocate (3 x 12)
A2. Squatting Ankle Mobility (3 x 20s)
A3. Thrusters (3 x 8) empty bar
B1. Overhead Squat (4 x 8)
*start with bar, end with 1-2 sets @ workout weight
B2. Scap Pull-Ups (3 x 8)
C1. Clean & Jerk (3 x 1.1.1.1) rest as needed
*set 1 – 95/65lb
*set 2 – 115/85lb
*set 3 – 135/95lb
C2. Strict Pull-Up (3 x 2-4) ran
D. Rehearsal
Complete @ Projected Workout Pace
-100m Run
-8 OHS 95/65lb
(Change Weight | ~30s of Rest)
-5 Clean & Jerk 135/95lb – singles
(Change Weight | ~30s of Rest)
-200m Row
-10 Thrusters 45/35lb
-8 Pull-Ups
+
“The Girls And Me”
For Time
5 Rounds
-400m Run
-15 Overhead Squat 95/65lb
(Rest 2:00)
30 Clean & Jerk 135/95lb
(Rest 2:00)
-1000m Row
-45 Thrusters 45/35lb
-30 Pull-Ups
+
5:00 AirBike @ Recovery Pace
+
Sunday, August 29
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
Leave a Reply