Weekly Training Schedule

Strength:

- 3 sets of Squat Clean + Split Jerk + Squat Clean + Split Jerk at 78kg, RPE 8.5, with 1:30-2:00 rest between sets.

- 2 sets of Squat Clean + Split Jerk at 83kg, RPE 8.5, with 1:30-2:00 rest between sets.

- EMOM 10 with 2 Deadlift reps at 60kg, RPE 6.5, focusing on explosive movement.

Metcon:

For Time: 100 Double Under, 50 Chest to Bar, 100 Double Under, 50 Overhead Squat at 95/65lb, 100 Double Under.

- Scale back movements if necessary, focus on relaxed arms during double-unders, and use very light weight for overhead squats.

Accessory:

- 6 sets of Dumbbell Box Step Over, 12 reps at RPE 8, with a 24/20" box, focusing on unbroken sets and consistent breathing.

- 3 sets of 1-minute Bear Crawl (Forward-Back) with 1-minute rest between sets, focusing on slow, controlled movement and keeping the core braced.

Motivational Quote:

"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." - Pelé

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

Phase: Intensification…
____
Week 1 | Block 1 | September 15th
Week 2 | Block 1 | September 22nd
Week 3 | Block 1 | September 29rd - 𝗬𝗢𝗨 𝗔𝗥𝗘 𝗛𝗘𝗥𝗘
Week 4 | Deload | October 6th
----
Week 5 | Block 2 | October 13th
Week 6 | Block 2 | October 20th
Week 7 | Block 2 | October 27th
Week 8 | Deload | November 3rd
----
Week 9 | Block 3 | November 10th
Week 10 | Block 3 | November 17th
Week 11 | Block 3 | November 24th
Week 12 | Deload | December 1st
____
Next Phase:
Week 1 | December 8th

3 Sets:
15/12 Cal Row
20 Bodyweight Lunge
15 Banded Face Pull
12/12 Side Plank Hip Touch

Squat Clean + Split Jerk + Squat Clean + Split Jerk
3x(1+1+1+1) @ 78kg // RPE 8.5

NOTES:
- Rest for 1:30-2:00 between sets.
- Each set should be two clean & jerk singles. Be sure to reset at the ground between the first split jerk and the second squat clean: no touch-and-go reps!
----
Squat Clean + Split Jerk
2x(1+1) @ 83kg // RPE 8.5

NOTES:
- Rest for 1:30-2:00 between sets.
- Go lower than the listed weight for the second rep if the first rep goes poorly. The goal is that each single is crisp, with proper technique and speed.
----
Deadlift

EMOM 10
2 Reps @ 60kg // RPE 6.5

NOTES:
- Just like in prior weeks, move these reps with speed, so long as you are moving well. These can be touch-and-go reps or deadstop singles, but either way, make each rep as explosive as possible.
- If you have lifting straps and want to use them, feel free to do so here.

For Time:
100 Double Under
50 Chest to Bar
100 Double Under
50 Overhead Squat @ 95/65lb | 45/30kg
100 Double Under

NOTES:
- This is intended to be a quick burner of a metcon, but if the skill component will slow you down significantly, scale back the movements.
- Try to stay as relaxed as possible through the arms and shoulders on the double-unders, knowing they will be needed on the chest-to-bar and overhead squats.
- If you don't have at least ten chest-to-bar unbroken when fresh, scale back the reps, or modify to pull-ups or ring rows.
- The overhead squat weight should be very light, allowing for unbroken sets of 12+ reps at a time.

Dumbbell Box Step Over

Every 1:30 x 9:00... (6 Sets)
12 Reps @ RPE 8; 24/20"

NOTES:
- Ideally, this is done at the same weight as on the previous two weeks, but with this much volume, it is understandable if you need to go down in weight. Try to make each set unbroken, and choose a weight that will allow for this.
- This piece will be a grind. Take things one set at a time, focus on your footwork and maintaining a consistent breathing cadence, and get it done!
----
Bear Crawl (Forward-Back)
3x1:00

NOTES:
- Rest for 1:00 between sets.
- Move slowly and with one limb at a time, keeping the core as braced as possible. Walk forward ~5ft then back ~5ft, aiming for unbroken minutes of work each set.

Row Intervals.
----
7 x 250m, Starting @ 02:14/500m & Building In Pace
*Rest :45 Between Sets.

ErgData Link: https://workout.ergdata.com/shared/yysbkxox

NOTES:
- Your first set at 02:14/500m should feel very manageable. Try to progress to a full sprint over the course of the seven sets.
- These intervals are short, as are the rests, so try to get your breath under control as much as possible as soon as you finish each set.

Skill / Strength:

- 8 sets of 2 tempo negatives for strict handstand push-ups with a 5-second tempo from top to bottom. Rest at least 1 minute between sets. If you don't have strict handstand push-ups, use negatives from a Box Pike Handstand Push-Up.

- 5 sets of 5 strict handstand push-ups, resting 2 minutes between sets. Focus on rep quality and cycle speed. If you don't have an unbroken set, pick a consistent number of reps.

- Dumbbell Bench Press: 3 sets of 10 repetitions at RPE 8. Rest at least 2 minutes between sets. Use a weight that challenges you but allows for unbroken reps.

Cardio:

- Fan Bike Intervals: 3 sets of 5 minutes at a personalized record pace, followed by 2 minutes of easy spin. No rest between sets. Focus on holding your test pace and recovering during the easy spin.

Accessory:

- D-Ball / Sandbag Bear Hug Carry: 4 sets of 40 seconds at RPE 8, with 1 minute and 20 seconds of rest between sets. Walk slowly, brace the core, and keep the object pulled tight to the chest.

- Single Arm Rope Row: 4 sets of 5 repetitions per side, with at least 30 seconds of rest between sides and at least 1 minute of rest between sets. Aim to be as horizontal as possible and reach high up the rope with the nonworking arm.

Motivational Quote:

"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." - Pele

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3 Sets:
15/12 Cal Ski
20 Banded Glute Bridge
10/10 Half Kneeling Single Arm Strict Press @ RPE 6
:30 Hollow Hold

8 Sets:
2 Tempo Negatives - Strict Handstand Push-Up *

* Take a :05 tempo from top to bottom. You can choose to either go with a strict rep or kip to return to the top, or come off the wall and quickly restart from the top.

NOTES:
- Rest for at least 1:00 between sets.
- If you don't have strict handstand push-ups, these reps can be a great way to develop the requisite strength to acquire this skill. Move to negatives from a Box Pike Handstand Push-Up if needed.
----
5 Sets:
5 Strict Handstand Push-Up

NOTES:
- Rest 2:00 between sets.
- These sets should each be exactly half of the number of reps of your max unbroken set. Focus on rep quality and cycle speed!
- If you don't have an unbroken set, try to pick a number you can consistently perform unbroken with consistent rep speed across the entire set.
----
Dumbbell Bench Press
3x10 @ RPE 8

NOTES:
- Rest for at least 2:00 between sets.
- Keep some control on the way down and push up explosively each rep, keeping the shoulders pinned back against the bench and the feet on the ground.
- Pick a weight that will challenge you, but still allow for unbroken reps.

Fan Bike Intervals.
----
3 Sets:
5:00 @ Add your Personal Record below - Add your Personal Record below
2:00 @ Easy Spin
*No Rest Between Sets.

NOTES:
- This session is more aerobically-focused and will help teach your body to flush lactic acid from the legs.
- For the first 5:00 of each set, try to hold your 10:00 test pace or as close as possible. Try to make each set as consistent as possible.
- Use the 2:00 easy to recover, while still keeping the legs moving. Focus on regaining control of your breath, and feel free to go as slow as you need to in order to recover.

D-Ball / Sandbag Bear Hug Carry
4x:40 @ RPE 8

NOTES:
- Rest 1:20 between sets.
- Aim to walk slowly, with the core braced and the object pulled tight to the chest with the upper body. Focus on breathing fully and keeping the glutes squeezed.
----
Single Arm Rope Row
4x(5/5)

NOTES:
- Rest for at least :30 between sides and at least 1:00 between sets.
- Try to be as horizontal as possible in your set-up, with the feet on the ground and each set still unbroken. Reach high up the rope with the nonworking arm in each set.

Working @ Zone 2 Heart Rate...

4 Sets:
2:00 Ski
2:00 Run (or 400m)
6:00 Bike Erg

Your Zone 2 Heart Rate Range:
Add your Personal Record below to Add your Personal Record below

NOTES:
- This should come out to about 40:00 in total.
- Despite the changing machines, aim to maintain a Zone 2 Heart Rate the entire time, regardless of what your output looks like.
- If you don't have a heart rate monitor, aim to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.

Strength:

Front Squat: 1x10 @ 57kg, 1x8 @ 67kg, 1x6 @ 71kg, 1x4 @ 76kg, RPE 6-8

Back Squat: 1x5 @ 60kg, 3x5 @ 70kg, RPE 6-7

- Rest at least 1:30 between sets

- Focus on maintaining upright torso and consistent elbow height

Metcon:

AMRAP 4 (x4) with 2:00 rest between each:

- Shuttle runs, bar muscle-ups, handstand walks

- Cal row, lateral burpees over erg

- Maintain intensity and quick transitions between movements

- Modify bar muscle-ups to burpee pull-ups if needed

- Scale handstand walks to 1-2 wall walks if necessary

Accessory:

EMOM 10: 10 GHD sit-ups

- If inexperienced with GHD sit-ups, reduce range of motion or total reps

"Strength does not come from the body. It comes from the will." - Arnold Schwarzenegger

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3 Sets:
15/12 Cal Fan Bike
10/10 Rotating Lunge
5 Inchworm
:30 Front Plank Shoulder Tap

Front Squat
1x10 @ 57kg // RPE 6
1x8 @ 67kg // RPE 6.5
1x6 @ 71kg // RPE 7
1x4 @ 76kg // RPE 8

NOTES:
- Rest for at least 1:30 between sets.
- Aim to keep an upright torso and consistent elbow height for each rep of every set, despite the higher volume of reps.
----
Back Squat
1x5 @ 60kg // RPE 6
3x5 @ 70kg // RPE 7

NOTES:
- Rest for at least 1:30 between sets.
- The weight of these squats should allow for quality movement. Decrease the load, based on the RPE guide, if needed.

AMRAP 4
8 Shuttle Run *
6 Bar Muscle-Up
25ft Handstand Walk

Rest 2:00

AMRAP 4
12/9 Cal Row
12 Lateral Burpee Over Erg

Rest 2:00

AMRAP 4
7 Shuttle Run *
5 Bar Muscle-Up
25ft Handstand Walk

Rest 2:00

AMRAP 4
10/8 Cal Row
10 Lateral Burpee Over Erg

NOTES:
* For the shuttle runs, 25ft Down + 25ft Back = 1 "Rep." Touch the ground at the turnarounds.
- If you don't have bar muscle-ups, modify to burpee pull-ups for today.
- Scale the handstand walks to 1-2 Wall Walks, if needed.
- The goal is to maintain a hard output on each AMRAP, using the rest time to recover enough to give intensity each time. Focus on cycling reps quickly and transitioning with urgency between movements. When the reps decrease, try to match the same number of rounds achieved the first time through.

EMOM 10
10 GHD Sit-Up

NOTES:
- Once again, adding two sets from last week.
- If you have not had much exposure to GHD sit-ups or if you will struggle to maintain unbroken sets, either reduce the range of motion or cut back the total number of reps.

OPTION A: Bike Intervals

- PRIMER: 3 minutes easy spin, 3 sets of 20 seconds max effort and 40 seconds easy spin, no rest between sets. Rest as needed.

- MAIN SET: 6 sets of 4 minutes at 146 watts with 1 minute and 30 seconds rest between sets.

- NOTES: Challenging intervals, aim for consistency. Set damper to the same place as your 20-minute test. If you can't hold the prescribed pace, aim to get as close as possible across all sets.

- ErgData Link: [https://workout.ergdata.com/shared/qka5uxao](https://workout.ergdata.com/shared/qka5uxao)

OPTION B: Zone 2

- 40-60 minutes of Zone 2 Spin Bike, Run, or Stairmaster.

- NOTES: Aim to maintain a heart rate within your Zone 2 range. If you don't have a heart rate monitor, aim for a pace where you can hold a conversation and maintain an RPE of 7 or lower.

Motivational Quote: "Success is the sum of small efforts, repeated day in and day out." - Robert Collier

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

For today, choose to do either Option A or Option B, depending on how much intensity you feel you can handle and still recover!

Bike Erg Intervals.
----
PRIMER.
3:00 @ Easy Spin, Low Damper (RPE 5-6)
+
3 Sets:
:20 @ Max Effort (RPE 9+)
:40 @ Easy Spin (RPE 6)
No Rest Between Sets.
+
Rest as needed.
----
MAIN SET.

6 Sets:
4:00 @ 146watts
*Rest 1:30 Between Sets.

ErgData Link: https://workout.ergdata.com/shared/qka5uxao

NOTES:
- These will be very challenging intervals, but take things one set at a time and aim to be as consistent as possible.
- Set your damper to the same place as your 20:00 test.
- If you can't hold the prescribed pace, try to get as close as possible across all six sets.

40-60:00 Zone 2 Spin Bike, Run, or Stairmaster

NOTES:
- Your Zone 2 Heart Rate Range: Add your Personal Record below to Add your Personal Record below
- Aim for any time within the listed range. If you don't have a heart rate monitor, the goal is to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.

Strength:

- Squat Snatch: 2 sets of 2 reps at 78kg, 2 sets of 1 rep at 78kg to 83kg. Rest 2 minutes after first 2 sets and 1 minute 30 seconds between last 2 sets. Reset the bar for the second rep on doubles. Add weight for singles only if earned with great technique and consistency on doubles.

- Snatch Pull to Hold + Floating Snatch Pull + Snatch Pull: 3 sets of 1+1+2 reps at 86kg to 91kg. Rest at least 1 minute 30 seconds between sets. Use weightlifting straps if available.

Metcon:

- Every 2 minutes for 6 sets: 15 Wall Ball, 12 Hang Power Clean, then max rep Toes to Bar in remaining time. Wall ball and hang power clean should allow for unbroken reps in the first round. Scale toes to bar if needed. Stick to small, submaximal sets on the toes to bar. Count all reps completed each interval for scoring.

Accessory:

- Single Arm Incline Dumbbell Bench Press: 4 sets of 8 reps per arm at RPE 8. Rest at least 1 minute between sets. Alternate arms for each set.

Motivational Quote:

"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do." - Pelé

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3 Sets:
15/12 Cal Fan Bike
20 Plate Hop (Fast)
10/10 Single Arm Dumbbell Upright Row @ RPE 6
16 Heels Over DB-KB

Squat Snatch
2x2 @ 78kg // RPE 8.5
2x1 @ 78kg - 83kg // 8.5

NOTES:
- Rest for 2:00 after the first two sets and for 1:30 between the last two sets.
- On the doubles, reset the bar at the ground for the second rep. Do not go with touch-and-go reps.
- Only add weight for the singles if you feel you earned it with great technique and consistency on the doubles.
----
Snatch Pull to Hold + Floating Snatch Pull + Snatch Pull
3x(1+1+2) @ 86kg - 91kg // RPE 9

NOTES:
- Rest for at least 1:30 between sets.
- Choose any weight in the range for these sets, going off the RPE guide only if you don't have a max number or if you need to do so to maintain quality mechanics.
- Feel free to use weightlifting straps for these sets if you have them.

Every 2:00 x 12:00... (6 Sets)
15 Wall Ball @ 20/14lb; 9/6kg | 10/9ft
12 Hang Power Clean @ 135/95lb | 60/45kg
In Remaining Time, Max Rep Toes to Bar

NOTES:
- The wall balls and the weight on the hang power cleans should allow for unbroken reps on round one at least. If this would not be possible, then scale back either (or both) movement(s). With that noted, if you choose to break up the reps for strategic purposes, that is okay!
- If you don't have at least 10 toes-to-bar unbroken when fresh, scale to knees-to-elbows or v-ups.
- This combination will get grippy quickly. For this reason, try to stick to small, submaximal sets on the toes-to-bar.
- For scoring purposes, count ALL reps completed each interval (i.e. Wall Ball + Hang Power Clean + Toes to Bar reps)

Single Arm Incline Dumbbell Bench Press
4x8/8 @ RPE 8

NOTES:
- Rest for at least 1:00 between sets. Alternate which arm starts each set.
- Use a weight that challenges you, but still allows you to maintain unbroken sets without shifting the torso in the press.

4 Sets:
8-12 Ring Push-Up
:30 Rest
8-12 Strict Pull-Up On Rings
:30 Rest
:45-1:15 Front Plank On Hands

NOTES:
- Rest 3:00 between sets.
- If you will not be able to perform unbroken reps within the listed range, then scale back to push-ups and/or band-assisted pull-ups.
----
EMOM 6
:20 False Grip Dead Hang Hold

NOTES:
- Perform these reps on the rings. If you will not be able to complete :20 unbroken, foot contact on a box under you to maintain a :20 hold.

Strength:

Tempo Back Squat:

- 1x3 @ 66kg (RPE 7)

- 1x3 @ 71kg (RPE 8)

- 2x3 @ 75kg (RPE 8.5)

- Tempo: Take :03 to descend to the bottom, then stand.

Notes: Rest at least 1:30 between sets. Maintain an even pace during the descent, ending below parallel in your bottom position by :03.

Metcon:

Every 2:00 x 40:00 (10 Sets Per Station)

1: 15/12 Cal Row + 14/11 Cal Fan Bike

2: 15 Box Jump Over w/ Step Down (24/20") + 2 Rope Climb (15ft)

Notes: Cap each interval at 1:35 for all stations. Use box jump overs to find a steady pace and transition directly to rope climbs. Scale back to one rope climb if needed.

Accessory:

Front Plank

5x(:40-1:00)

Notes: Rest 1:00 between sets. Keep each set unbroken, holding a tight body position.

Motivational Quote: "Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." - Rikki Rogers

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3:00 Spin Bike
+
3 Sets:
8 Rounded GHD Back Extension
10 Ring Row (w/ :02 Pause At Top)
20 Candlestick Toe Touch

Tempo Back Squat *
1x3 @ 66kg // RPE 7
1x3 @ 71kg // RPE 8
2x3 @ 75kg // RPE 8.5

* Take :03 to get to the bottom, then stand.

NOTES:
- Rest at least 1:30 between sets.
- Aim to keep an even pace for the entire descent, ending below parallel in your bottom position by :03.

Every 2:00 x 40:00... (10 Sets Per Station)
1: 15/12 Cal Row + 14/11 Cal Fan Bike
2: 15 Box Jump Over w/ Step Down (24/20") + 2 Rope Climb (15ft)

NOTES:
- Cap each interval at 1:35 for all stations. Adjust the calorie prescriptions on the machines as needed.
- Use the box jump overs to find a steady pace, and try to transition straight to the rope climbs.
- Scale back to just one rope climb instead of two reps if you will struggle to perform two reps under :30. If you don't have rope climbs at all, or if your space doesn't allow for rope climbs, check out the Substitutions & Scaling Guide in Circle to find a different option: https://hwpo-training.circle.so/c/resources-842857/substitutions-scaling

Front Plank
5x(:40-1:00)

NOTES:
- Rest 1:00 between sets.
- Keep each set unbroken, holding as tight of a body position as possible.
- This is the last week we will add a set before switching things up with this accessory.

Run Intervals.
----
8 Sets:
:20-:30 Hill Sprint @ Hard Effort (RPE 9+)
*Walk Down As Rest.
+
Rest 3:00
+
4 Sets:
100m Strides On Flat Ground
*Rest 1:00 Between Sets.

NOTES:
- If you don't have access to a hill, sub in 150-200m Runs, or :20-:30 Sled Pulls or Pushes at a weight that allows you to move at a sprint pace. Take your time walking back to rest for these sets.
- For the "strides," these do not need to be an all-out sprint, but try to give a consistently hard effort each time.