31-03-2025
DAILY VIDEO
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!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP MARCH 31
Current Phase Status
Phase: Base Buildingβ¦
Week 1 | March 31st - π¬π’π¨ ππ₯π πππ₯π
Week 2 | April 7th
Week 3 | April 14th
Week 4 (DELOAD) | April 21st
Week 5 | April 28th
Week 6 | May 5th
Week 7 | May 12th
Week 8 (DELOAD) | May 19th
Week 9 | May 26th
Week 10 | June 2nd
Week 11 | June 9th
Week 12 (DELOAD) | June 16th
____
Next Phase:
Week 1 | June 23rd
____
Announcements.
- Be sure to check out the Phase Breakdown video, tagged here to this section, to check out the focuses for the next 12 weeks of training! πͺ
Week 1 | March 31st - π¬π’π¨ ππ₯π πππ₯π
Week 2 | April 7th
Week 3 | April 14th
Week 4 (DELOAD) | April 21st
Week 5 | April 28th
Week 6 | May 5th
Week 7 | May 12th
Week 8 (DELOAD) | May 19th
Week 9 | May 26th
Week 10 | June 2nd
Week 11 | June 9th
Week 12 (DELOAD) | June 16th
____
Next Phase:
Week 1 | June 23rd
____
Announcements.
- Be sure to check out the Phase Breakdown video, tagged here to this section, to check out the focuses for the next 12 weeks of training! πͺ
Phase Breakdown: BASE BUILDING - FLAGSHIP/60 2.0
warm-up
3x
15 Cal Row
10 Glute Bridge
20 Band Pull Apart
10/10 Single Leg Dumbbell RDL
15 Cal Row
10 Glute Bridge
20 Band Pull Apart
10/10 Single Leg Dumbbell RDL
Single Leg Dumbbell RDL
Row
Glute Bridge
Band Pull Apart
Strength
Back Squat
1x10 @ 57kg // RPE 6
1x8 @ 67kg // RPE 7
1x6 @ 71kg // RPE 7
1x4 @ 76kg // RPE 7
NOTES:
- Rest at least 2:00 between each set.
- These are high-volume sets, so be sure you are taking the time to stay braced for each rep and make all reps as consistent as possible.
----
Front Squat
1x5 @ 60kg // RPE 6
3x5 @ 70kg // RPE 7
NOTES:
- Rest at least 1:30 between each set.
- Again, this can feel like a lot of volume per set after the back squats, so be sure you are taking the time to make each rep of every set as high quality as possible.
1x10 @ 57kg // RPE 6
1x8 @ 67kg // RPE 7
1x6 @ 71kg // RPE 7
1x4 @ 76kg // RPE 7
NOTES:
- Rest at least 2:00 between each set.
- These are high-volume sets, so be sure you are taking the time to stay braced for each rep and make all reps as consistent as possible.
----
Front Squat
1x5 @ 60kg // RPE 6
3x5 @ 70kg // RPE 7
NOTES:
- Rest at least 1:30 between each set.
- Again, this can feel like a lot of volume per set after the back squats, so be sure you are taking the time to make each rep of every set as high quality as possible.
Front squat
Back squat
cardio
Row Intervals.
------------
PRIMER.
2 Sets:
1:00 Row @ Moderate Pace
:30 Row @ Hard Pace
1:00 Row @ Easy Pace
Rest 1:00 Between Sets
----
MAIN SET.
10 Sets:
500m @ 02:12/500m
Rest 1:00 Between Sets.
NOTES:
- These intervals are straightforward today. The focus is to hold and maintain consistent splits at the average pace you held in your 5K test.
- If you didn't test your 5K Row, try to hold a moderate pace that feels sustainable for all ten sets.
- The optimal stroke rate for these sessions is between 26-30 S/M. Try to find your sweet spot and get comfortable holding that stroke rate!
- If you are using a PM5 monitor, use this link to set your erg and track your results on the ErgData app: https://workout.ergdata.com/shared/il0dxoys
------------
PRIMER.
2 Sets:
1:00 Row @ Moderate Pace
:30 Row @ Hard Pace
1:00 Row @ Easy Pace
Rest 1:00 Between Sets
----
MAIN SET.
10 Sets:
500m @ 02:12/500m
Rest 1:00 Between Sets.
NOTES:
- These intervals are straightforward today. The focus is to hold and maintain consistent splits at the average pace you held in your 5K test.
- If you didn't test your 5K Row, try to hold a moderate pace that feels sustainable for all ten sets.
- The optimal stroke rate for these sessions is between 26-30 S/M. Try to find your sweet spot and get comfortable holding that stroke rate!
- If you are using a PM5 monitor, use this link to set your erg and track your results on the ErgData app: https://workout.ergdata.com/shared/il0dxoys
Row
accessory
Bench Press
1x10 @ 50kg // RPE 6
1x10 @ 55kg // RPE 6.5
3x10 @ 60kg // RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Be sure not to bounce the bar off of the chest.
----
Plate Pinch Bench Press
4x15 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Be sure not to rush this movement. Keep control on the way down and constant pressure in the hands to keep the plate together. Similar to the barbell bench press, the goal is to lightly tap the chest before pressing back up.
----
EMOM 6
:10-:30 L-Sit Hold
NOTES:
- Do this on parallettes if possible. If you don't have access to parallettes, do these sets from a hang.
- If you cannot perform an L-sit hold, scale this by bending the knees toward the chest for a tuck hold.
1x10 @ 50kg // RPE 6
1x10 @ 55kg // RPE 6.5
3x10 @ 60kg // RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Be sure not to bounce the bar off of the chest.
----
Plate Pinch Bench Press
4x15 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Be sure not to rush this movement. Keep control on the way down and constant pressure in the hands to keep the plate together. Similar to the barbell bench press, the goal is to lightly tap the chest before pressing back up.
----
EMOM 6
:10-:30 L-Sit Hold
NOTES:
- Do this on parallettes if possible. If you don't have access to parallettes, do these sets from a hang.
- If you cannot perform an L-sit hold, scale this by bending the knees toward the chest for a tuck hold.
Plate Pinch Bench Press
L-Sit Hold
Bench Press
Hanging L-Sit Hold
Hanging Knee Tuck Hold
Bonus
100 Alternating Pistols, For Time.
NOTES:
- If this will take you over 6:00, choose to practice pistols instead or move to air squats.
- The goal is to set a baseline time here. We will be retesting this and trying to improve throughout this phase.
NOTES:
- If this will take you over 6:00, choose to practice pistols instead or move to air squats.
- The goal is to set a baseline time here. We will be retesting this and trying to improve throughout this phase.
Pistol
01-04-2025
DAILY VIDEO
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!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP APRIL 1
warm-up
3 Sets:
15/12 Cal Ski
10/10 Half Kneeling Single Arm Strict Press
15 Banded Face Pull
10 Toes Up Dumbbell RDL
15/12 Cal Ski
10/10 Half Kneeling Single Arm Strict Press
15 Banded Face Pull
10 Toes Up Dumbbell RDL
Toes Up Dumbbell RDL
Ski Erg
Half Kneeling Single Arm Strict Press
Banded Face Pull
Strength
Push Press
1x10 @ 52kg // RPE 6
1x10 @ 55kg // RPE 6.5
2x10 58kg // RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Reset the bar at the shoulders for each rep. Try not to bounce the bar into the next rep.
----
Strict Press
Build to a 10-Rep Max
-then-
3x10 @ 85% of 10RM
NOTES:
- Rest at least 1:00 between sets.
- Same as on the push presses, reset the bar at the shoulders each rep.
- After the volume of the push press, it is okay if fatigue limits the weight you can hit for your 10RM. Give this a solid effort, and if you fail on any set while working up, just move into the 3x10.
1x10 @ 52kg // RPE 6
1x10 @ 55kg // RPE 6.5
2x10 58kg // RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Reset the bar at the shoulders for each rep. Try not to bounce the bar into the next rep.
----
Strict Press
Build to a 10-Rep Max
-then-
3x10 @ 85% of 10RM
NOTES:
- Rest at least 1:00 between sets.
- Same as on the push presses, reset the bar at the shoulders each rep.
- After the volume of the push press, it is okay if fatigue limits the weight you can hit for your 10RM. Give this a solid effort, and if you fail on any set while working up, just move into the 3x10.
Strict Press
Push Press
Metcon
2-2-2-3 Minutes Work / 1:00 Rest
12 Power Clean @ 95/65lb | 45/30kg
14/11 Cal Ski
In Remaining Time, Max Rep Chest to Bar
NOTES:
- This piece will be 2:00 of working time for the first three sets, then 3:00 of working time for the fourth set. Always rest for 1:00 between sets.
- If you cannot consistently complete at least eight power cleans unbroken at the listed weight, scale down from the listed weight.
- If you don't have chest-to-bar pull-ups, consider moving to normal pull-ups, strict pull-ups, or band-assisted strict pull-ups.
12 Power Clean @ 95/65lb | 45/30kg
14/11 Cal Ski
In Remaining Time, Max Rep Chest to Bar
NOTES:
- This piece will be 2:00 of working time for the first three sets, then 3:00 of working time for the fourth set. Always rest for 1:00 between sets.
- If you cannot consistently complete at least eight power cleans unbroken at the listed weight, scale down from the listed weight.
- If you don't have chest-to-bar pull-ups, consider moving to normal pull-ups, strict pull-ups, or band-assisted strict pull-ups.
Strict Pull-Ups
Ski Erg
Pull-Up
Power Clean
Chest To Bar
Band Assisted Strict Pull-Ups
accessory
Banded Tricep Pushdown
4x15 *
* Complete a burnout set on a lighter band after your last set.
NOTES:
- Rest at least 1:00 between sets. Use a band that challenges you for fifteen unbroken reps each time.
- If you have a cable tricep pushdown, feel free to sub this in.
- After your last set, move immediately to a light band for a max rep set. If you get to 30 reps, cut this set off.
----
GHD Back Extension
4x(10-15)
NOTES:
- Rest at least 1:00 between sets.
- Pick a number in the range that you can use for all four sets.
- Stay controlled: avoid using any momentum on the way up to assist your ascent.
4x15 *
* Complete a burnout set on a lighter band after your last set.
NOTES:
- Rest at least 1:00 between sets. Use a band that challenges you for fifteen unbroken reps each time.
- If you have a cable tricep pushdown, feel free to sub this in.
- After your last set, move immediately to a light band for a max rep set. If you get to 30 reps, cut this set off.
----
GHD Back Extension
4x(10-15)
NOTES:
- Rest at least 1:00 between sets.
- Pick a number in the range that you can use for all four sets.
- Stay controlled: avoid using any momentum on the way up to assist your ascent.
GHD Back Extension
Banded Tricep Pushdown
Bonus
40:00 Zone 2 Spin Bike, Run, or Stairmaster
NOTES:
- If possible, wear a heart rate monitor so you can accurately gauge your zone 2 heart rate.
NOTES:
- If possible, wear a heart rate monitor so you can accurately gauge your zone 2 heart rate.
Bike Erg
02-04-2025
DAILY VIDEO
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!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP APRIL 2
warm-up
3 Sets:
15/12 Cal Row
10/10 Cossack Squat
6/6 Single Arm Dumbbell Overhead Squat (RPE 6)
4 Inchworm
15/12 Cal Row
10/10 Cossack Squat
6/6 Single Arm Dumbbell Overhead Squat (RPE 6)
4 Inchworm
Single Arm Dumbbell Overhead Squat
Row
Inchworm
Cossack Squat
Strength
Overhead Squat
1x5 @ 50kg // RPE 5
3x5 @ 60kg // RPE 6
1x5 @ 50kg // RPE 5
NOTES:
- Rest at least 1:30 between each set.
- Stay controlled on the way down. If these weights feel light, feel free to add a small pause in the bottom position of all or some of your reps.
- If you don't have a current overhead squat max, go off of the RPE numbers for today. You can find a guide to RPE prescriptions in the "RESOURCES" section of Flagship/60 2.0 in Circle!
----
Squat Snatch
2x3 @ 67kg // RPE 7
2x3 @ 70kg // RPE 7.5
3x1 @ 74kg // RPE 7.5
NOTES:
- Rest at least 1:30 between sets.
- It is okay if you feel fatigued from the overhead squats before. If needed, lower the numbers based on the RPE numbers based on quality.
- These should NOT be done as touch-and-go reps. Reset at the ground between all reps.
----
Deficit Snatch Pull (1")
3x5 @ 85kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- Stand on a 1" riser for these pulls.
- Reset the bar at the ground each time. If you have lifting straps, use them!
1x5 @ 50kg // RPE 5
3x5 @ 60kg // RPE 6
1x5 @ 50kg // RPE 5
NOTES:
- Rest at least 1:30 between each set.
- Stay controlled on the way down. If these weights feel light, feel free to add a small pause in the bottom position of all or some of your reps.
- If you don't have a current overhead squat max, go off of the RPE numbers for today. You can find a guide to RPE prescriptions in the "RESOURCES" section of Flagship/60 2.0 in Circle!
----
Squat Snatch
2x3 @ 67kg // RPE 7
2x3 @ 70kg // RPE 7.5
3x1 @ 74kg // RPE 7.5
NOTES:
- Rest at least 1:30 between sets.
- It is okay if you feel fatigued from the overhead squats before. If needed, lower the numbers based on the RPE numbers based on quality.
- These should NOT be done as touch-and-go reps. Reset at the ground between all reps.
----
Deficit Snatch Pull (1")
3x5 @ 85kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- Stand on a 1" riser for these pulls.
- Reset the bar at the ground each time. If you have lifting straps, use them!
Riser snatch pulls
Squat Snatch
Overhead Squat
metcon
AMRAP 20
40/32 Cal Fan Bike
12 Handstand Push-Up
100ft Farmer's Carry @ 70/53lb | 32/24lb
10 Shuttle Run
NOTES:
- The idea for this AMRAP is to find a steady pace and chip away, with as little rest as possible. If handstand push-ups are easy for you, you can move to strict handstand push-ups. Conversely, if you will struggle to get the handstand push-ups done in two sets or less, scale back to fewer reps. If you will need to scale to less than eight reps each time to perform this in two sets or less, then move to a dumbbell push press or a normal push-up.
- The farmer's carries should be unbroken each round. Scale back the weight of the kettlebells if necessary.
40/32 Cal Fan Bike
12 Handstand Push-Up
100ft Farmer's Carry @ 70/53lb | 32/24lb
10 Shuttle Run
NOTES:
- The idea for this AMRAP is to find a steady pace and chip away, with as little rest as possible. If handstand push-ups are easy for you, you can move to strict handstand push-ups. Conversely, if you will struggle to get the handstand push-ups done in two sets or less, scale back to fewer reps. If you will need to scale to less than eight reps each time to perform this in two sets or less, then move to a dumbbell push press or a normal push-up.
- The farmer's carries should be unbroken each round. Scale back the weight of the kettlebells if necessary.
Farmer's Carry
Strict Handstand Push-Up
Push-Up
Kipping Handstand Push-Up
Fan Bike
Dumbbell Push Press
accessory
Back Rack Reverse Lunge
3 x 8/8 @ 35kg - 40kg // RPE 7
Rest :30 Between Legs.
Rest :30-1:00 Between Sets.
NOTES:
- Pick a weight in the listed range that allows you to stay controlled and unbroken for all reps/sets.
----
3 Sets:
10/10 Side Plank Hip Touch
10/10 Side Plank Rotations
NOTES:
- Rest at least 1:00 between sets.
- Stay controlled for all reps. The goal is to do each rep with quality, not necessarily with speed!
3 x 8/8 @ 35kg - 40kg // RPE 7
Rest :30 Between Legs.
Rest :30-1:00 Between Sets.
NOTES:
- Pick a weight in the listed range that allows you to stay controlled and unbroken for all reps/sets.
----
3 Sets:
10/10 Side Plank Hip Touch
10/10 Side Plank Rotations
NOTES:
- Rest at least 1:00 between sets.
- Stay controlled for all reps. The goal is to do each rep with quality, not necessarily with speed!
Back Rack Reverse Lunge
Side Plank Rotations (Forearm)
Side Plank Hip Touch
BONUS
AMRAP 5
10 Toes to Bar
5 Devil's Press @ 2x50/2x35lb | 2x22.5/2x15kg
NOTES:
- This is a short AMRAP, so be sure that the skill of the toes-to-bar and the weight of the devil's press will allow you to continuously work.
- If you cannot perform 15 or more toes-to-bar unbroken when fresh, consider scaling back the reps of the toes-to-bar or moving to knees-to-elbow or v-ups.
- The devil's press should be able to be completed unbroken each round with little to no rest between reps.
***OPTION*** - If you don't have toes-to-bar to where you can consistently perform unbroken reps, consider moving to 5-10:00 of practice instead of doing this metcon!
10 Toes to Bar
5 Devil's Press @ 2x50/2x35lb | 2x22.5/2x15kg
NOTES:
- This is a short AMRAP, so be sure that the skill of the toes-to-bar and the weight of the devil's press will allow you to continuously work.
- If you cannot perform 15 or more toes-to-bar unbroken when fresh, consider scaling back the reps of the toes-to-bar or moving to knees-to-elbow or v-ups.
- The devil's press should be able to be completed unbroken each round with little to no rest between reps.
***OPTION*** - If you don't have toes-to-bar to where you can consistently perform unbroken reps, consider moving to 5-10:00 of practice instead of doing this metcon!
Devil's Press
V-Up
Toes to bar
Knees To Elbow
03-04-2025
DAILY VIDEO
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For today, choose to do either the Zone 2 or the swim, but not both!
For today, choose to do either the Zone 2 or the swim, but not both!
FLAGSHIP APRIL 3
OPTION a: zone 2 / Intervals
Bike Erg Intervals.
----
10 Sets:
:15 @ Damper 10/8, Standing (RPE 8+)
1:45 @ Recovery Pace (RPE 6)
No Rest Between Sets.
-immediately into-
20-40:00 @ Zone 2 Heart Rate
NOTES:
- If you don't have access to a bike erg or spin bike, you can perform 40-60:00 at a Zone 2 heart rate instead. Alternatively, you can sub to :15 at a sprint effort followed by 1:45 at a recovery pace on another cardio machine of choice.
- It is okay to be above your Zone 2 heart rate threshold for the first section of this piece. Hit the first ten sets at a pace hard pace for the first :15, near a sprint, then 1:45 at the hardest pace that allows you to recover and match the effort of your first :15 on your next set.
- Once you are done with the first ten sets, continue to bike at a Zone 2 Heart Rate for 20-40:00.. It is okay to move to different cardio machines for this portion if you would like to; the priority is simply to find a Zone 2 heart rate after the ten sets and hold this for an extended time.
----
10 Sets:
:15 @ Damper 10/8, Standing (RPE 8+)
1:45 @ Recovery Pace (RPE 6)
No Rest Between Sets.
-immediately into-
20-40:00 @ Zone 2 Heart Rate
NOTES:
- If you don't have access to a bike erg or spin bike, you can perform 40-60:00 at a Zone 2 heart rate instead. Alternatively, you can sub to :15 at a sprint effort followed by 1:45 at a recovery pace on another cardio machine of choice.
- It is okay to be above your Zone 2 heart rate threshold for the first section of this piece. Hit the first ten sets at a pace hard pace for the first :15, near a sprint, then 1:45 at the hardest pace that allows you to recover and match the effort of your first :15 on your next set.
- Once you are done with the first ten sets, continue to bike at a Zone 2 Heart Rate for 20-40:00.. It is okay to move to different cardio machines for this portion if you would like to; the priority is simply to find a Zone 2 heart rate after the ten sets and hold this for an extended time.
Bike Erg
Bike Erg Damper 10 Standing
OPTION B: swim
Swim Intervals.
------------
WARM-UP.
2 Sets:
50m Free
50m Kick
Rest As Needed Between Sets.
------------
MAIN SET.
3 Sets:
----
150m Free
:45 Rest
5x50m Free, :30 Rests
----
*Rest 2:00 Between Sets.
------------
COOL DOWN.
100m Swim (Easy)
------------
WARM-UP.
2 Sets:
50m Free
50m Kick
Rest As Needed Between Sets.
------------
MAIN SET.
3 Sets:
----
150m Free
:45 Rest
5x50m Free, :30 Rests
----
*Rest 2:00 Between Sets.
------------
COOL DOWN.
100m Swim (Easy)
04-04-2025
DAILY VIDEO
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!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP APRIL 4
warm-up
3 Sets:
15/12 Cal Row
15 Med Ball Jumping Squat
5/5 Windmills
:40 Front Plank On Hands
15/12 Cal Row
15 Med Ball Jumping Squat
5/5 Windmills
:40 Front Plank On Hands
Front Plank On Hands
Windmills
Row
Med Ball Jumping Squat
Strength
Back Squat
1x10 @ 57kg // RPE 6
1x8 @ 62kg // RPE 6.5
1x8 @ 67kg // RPE 7
1x8 @ 71kg // RPE 8
NOTES:
- Rest at least 2:00 between each set.
- These are high-volume sets, so be sure you are taking the time to stay braced for each rep and make all reps as consistent as possible.
----
Front Squat
1x5 @ 60kg // RPE 6
1x5 @ 65kg // RPE 6.5
2x5 @ 70kg // RPE 7
NOTES:
- Rest at least 1:30 between each set.
- Again, this can feel like a lot of volume per set after the back squats, so be sure you are taking the time to make each rep of every set as high quality as possible.
1x10 @ 57kg // RPE 6
1x8 @ 62kg // RPE 6.5
1x8 @ 67kg // RPE 7
1x8 @ 71kg // RPE 8
NOTES:
- Rest at least 2:00 between each set.
- These are high-volume sets, so be sure you are taking the time to stay braced for each rep and make all reps as consistent as possible.
----
Front Squat
1x5 @ 60kg // RPE 6
1x5 @ 65kg // RPE 6.5
2x5 @ 70kg // RPE 7
NOTES:
- Rest at least 1:30 between each set.
- Again, this can feel like a lot of volume per set after the back squats, so be sure you are taking the time to make each rep of every set as high quality as possible.
Front squat
Back squat
metcon
4 Rounds For Time:
60 Double Under
15 Deadlift @ 225/155lb | 102/70kg
50ft Handstand Walk
Time Cap: 13 Minutes
NOTES:
- This workout will likely require some pacing from the start unless you are very confident in all of these movements. Adding in a quick extra break to any movement here might be a worthwhile plan if it keeps you moving consistently.
- If you don't have double-unders down for consistent sets of 30+ reps unbroken, scale to Crossover Single Unders or Single Unders.
- The deadlift weight should allow for touch-and-go reps. Scale to 42kg if needed.
- If you don't have handstand walks down, scale to 5 Wall Walks or to 50ft Bear Crawl.
60 Double Under
15 Deadlift @ 225/155lb | 102/70kg
50ft Handstand Walk
Time Cap: 13 Minutes
NOTES:
- This workout will likely require some pacing from the start unless you are very confident in all of these movements. Adding in a quick extra break to any movement here might be a worthwhile plan if it keeps you moving consistently.
- If you don't have double-unders down for consistent sets of 30+ reps unbroken, scale to Crossover Single Unders or Single Unders.
- The deadlift weight should allow for touch-and-go reps. Scale to 42kg if needed.
- If you don't have handstand walks down, scale to 5 Wall Walks or to 50ft Bear Crawl.
Crossover Single Unders
Bear Crawl Forward-Back
Wall Walks
Single Unders
Handstand Walk
Double Unders
Deadlift
Accessory
Weighted Strict Pull-Up / Strict Pull-Up
1x10
1x8
1x6
2x5
NOTES:
- Rest at least 1:00 between sets.
- If possible, add weight by feel to these sets. The goal is that each set is done unbroken with no kipping assistance.
- If you are unable to perform weighted strict pull-ups, use just your body weight or perform band-assisted strict pull-ups with as little band assistance as possible.
----
Dumbbell Bicep Curl
4x15 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Use a weight that gives you minimal challenge to go unbroken for 15 reps each set.
1x10
1x8
1x6
2x5
NOTES:
- Rest at least 1:00 between sets.
- If possible, add weight by feel to these sets. The goal is that each set is done unbroken with no kipping assistance.
- If you are unable to perform weighted strict pull-ups, use just your body weight or perform band-assisted strict pull-ups with as little band assistance as possible.
----
Dumbbell Bicep Curl
4x15 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Use a weight that gives you minimal challenge to go unbroken for 15 reps each set.
Weighted Strict Pull-Ups
Dumbbell Bicep Curls
Strict Pull-Ups
Band Assisted Strict Pull-Ups
bonus
Row Intervals.
------------
PRIMER.
2 Sets:
1:00 Row @ Moderate Pace
:30 Row @ Hard Pace
1:00 Row @ Easy Pace
Rest 1:00 Between Sets
----
MAIN SET.
3 Sets:
500m Row @ 02:02/500m
Rest :30 Between Sets
+
Rest 2:00
+
3 Sets:
400m Row @ 02:02/500m
Rest :30 Between Sets.
+
Rest 2:00
+
3 Sets:
300m Row @ 02:02/500m
Rest :30 Between Sets
NOTES:
- This session is about dialing in a faster rowing pace. The third set of each block should become challenging to maintain the listed pace, but know that you get an extended rest after each third set, and then the distance reduces for the next block.
- The pacing in the app is a guide for what you should be aiming for, so don't worry if you are just behind or just in front of the pace. However, try to be as consistent as possible across every single set. If you can leave this session having hit the same pace for all distances while feeling like you have pushed hard (RPE 8-9), then you have hit it right!
- If you are using a PM5 monitor, use this link to set your erg and track your results on the ErgData app: https://workout.ergdata.com/shared/ubijqpnt
------------
PRIMER.
2 Sets:
1:00 Row @ Moderate Pace
:30 Row @ Hard Pace
1:00 Row @ Easy Pace
Rest 1:00 Between Sets
----
MAIN SET.
3 Sets:
500m Row @ 02:02/500m
Rest :30 Between Sets
+
Rest 2:00
+
3 Sets:
400m Row @ 02:02/500m
Rest :30 Between Sets.
+
Rest 2:00
+
3 Sets:
300m Row @ 02:02/500m
Rest :30 Between Sets
NOTES:
- This session is about dialing in a faster rowing pace. The third set of each block should become challenging to maintain the listed pace, but know that you get an extended rest after each third set, and then the distance reduces for the next block.
- The pacing in the app is a guide for what you should be aiming for, so don't worry if you are just behind or just in front of the pace. However, try to be as consistent as possible across every single set. If you can leave this session having hit the same pace for all distances while feeling like you have pushed hard (RPE 8-9), then you have hit it right!
- If you are using a PM5 monitor, use this link to set your erg and track your results on the ErgData app: https://workout.ergdata.com/shared/ubijqpnt
Row
05-04-2025
DAILY VIDEO
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!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP APRIL 5
warm-up
3:00 Fan Bike
3:00 Row
+
3 Sets:
10/10 Single Leg Dumbbell RDL
3:00 Row
+
3 Sets:
10/10 Single Leg Dumbbell RDL
Single Leg Dumbbell RDL
Row
Fan Bike
Strength
Power Clean + Power Jerk
5x(3+1) @ 65kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- These should NOT be touch-and-go reps on the power cleans. Take the time to reset at the ground between reps and a moment of pause to brace/set the hands and feet before the power jerk.
----
Deadlift
1x3 @ 60kg // RPE 6
1x3 @ 70kg // RPE 7
2x3 @ 80kg // RPE 8
1x1 @ 85kg + // RPE 8.5 +
NOTES:
- Rest at least 2:00 between sets.
- These should NOT be touch-and-go reps. Reset at the floor between reps.
- For the last single, choose a weight that you are confident you can hit with quality. This should not be a max effort single.
5x(3+1) @ 65kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- These should NOT be touch-and-go reps on the power cleans. Take the time to reset at the ground between reps and a moment of pause to brace/set the hands and feet before the power jerk.
----
Deadlift
1x3 @ 60kg // RPE 6
1x3 @ 70kg // RPE 7
2x3 @ 80kg // RPE 8
1x1 @ 85kg + // RPE 8.5 +
NOTES:
- Rest at least 2:00 between sets.
- These should NOT be touch-and-go reps. Reset at the floor between reps.
- For the last single, choose a weight that you are confident you can hit with quality. This should not be a max effort single.
Power Clean + Power Jerk
Deadlift
metcon
EMOM 40
1: 15/12 Cal Row
2: 3-6 Burpee Bar Muscle-Up
3: 14/11 Cal Fan Bike
4: 1 Rope Climb + 5 Overhead Squat @ 135/95lb | 60/45kg
NOTES:
- Be sure that both the row and fan bike calories are able to be completed within :40-:45. Adjust the calories up or down as needed.
- The burpee muscle-ups should be done under :40 each round. Scale to burpee pull-ups if you do not have bar muscle-ups.
- If you would like to challenge yourself on the fourth minute of each round, swap in a legless rope climb instead of a normal rope climb. The weight on the bar should allow you to quickly transition into six unbroken overhead squats without hesitation, so scale the listed weight back if needed.
1: 15/12 Cal Row
2: 3-6 Burpee Bar Muscle-Up
3: 14/11 Cal Fan Bike
4: 1 Rope Climb + 5 Overhead Squat @ 135/95lb | 60/45kg
NOTES:
- Be sure that both the row and fan bike calories are able to be completed within :40-:45. Adjust the calories up or down as needed.
- The burpee muscle-ups should be done under :40 each round. Scale to burpee pull-ups if you do not have bar muscle-ups.
- If you would like to challenge yourself on the fourth minute of each round, swap in a legless rope climb instead of a normal rope climb. The weight on the bar should allow you to quickly transition into six unbroken overhead squats without hesitation, so scale the listed weight back if needed.
Row
Rope Climb
Overhead Squat
Legless Rope Climb
Fan Bike
Burpee Pull-Up
Burpee Bar Muscle-Up
accessory
Toes Up Dumbbell RDL
4x15 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Use weights that will allow you to keep control on the way down and feel your posterior chain working.
----
5 Sets:
50/50ft Mixed Rack Kettlebell Overhead Carry @ 2x53/35lb | 2x24/16kg
Rest :30 Between Sides.
Rest :30-1:00 Between Sets.
NOTES:
- The weights are a suggestion, but tailor these carries to be heavier or lighter based on your ability. Each carry should be slow and steady, with the overhead arm completely extended and close to your head.
4x15 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Use weights that will allow you to keep control on the way down and feel your posterior chain working.
----
5 Sets:
50/50ft Mixed Rack Kettlebell Overhead Carry @ 2x53/35lb | 2x24/16kg
Rest :30 Between Sides.
Rest :30-1:00 Between Sets.
NOTES:
- The weights are a suggestion, but tailor these carries to be heavier or lighter based on your ability. Each carry should be slow and steady, with the overhead arm completely extended and close to your head.
Mixed rack kettlebell overhead carry
Toes Up Dumbbell RDL
Bonus
"Mile Run Time Trial"
------------
PRIMER.
400m @ Easy Pace
+
5-10:00 to warm-up hamstrings, hips, ankles, and feet.
+
300m @ Predicted Mile Pace
200m @ Easy Pace
200m @ Predicted Mile Pace
+
Rest as needed.
----
MAIN SET.
1600m, For Time.
NOTES:
- Try to run on a 400m track if possible.
- It is okay to start out a little hot on your first 50-100m, but try to quickly settle into a pace that you plan to hold for the majority of your run.
- Once you get to your last 400m, start turning up the dial, and plan to empty the tank on the last 100-200m.
- Use this link to track your time in the app below: 00:20/100m
----
COOL DOWN.
400m @ Easy Jog
------------
PRIMER.
400m @ Easy Pace
+
5-10:00 to warm-up hamstrings, hips, ankles, and feet.
+
300m @ Predicted Mile Pace
200m @ Easy Pace
200m @ Predicted Mile Pace
+
Rest as needed.
----
MAIN SET.
1600m, For Time.
NOTES:
- Try to run on a 400m track if possible.
- It is okay to start out a little hot on your first 50-100m, but try to quickly settle into a pace that you plan to hold for the majority of your run.
- Once you get to your last 400m, start turning up the dial, and plan to empty the tank on the last 100-200m.
- Use this link to track your time in the app below: 00:20/100m
----
COOL DOWN.
400m @ Easy Jog
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