MONDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality:
station 1) 3:30 Row/Walk/Run
station 2) 3:30 cycling through: 8 Ring Rows (easy) + 10 Inchworm Pushup + 12 Lunge, Lunge, Air Squat + 14 AbMat Sit Up
*goal: move at a pace and pick movements that allows you to keep your breathing and heart rate steady for the whole workout
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
TUESDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
2@75, 2@80, 2@85, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) 6-10 HSPU / 1-2 Wall Walks
min 2) 10 (5/5) DB Box Step Ups (one dumbbell) (24/20″)
min 3) Rest
*goal: consistent or more reps on HSPU/wall walks; can go up in weight but not back on step ups; try different variations of holding DB to see what works best
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Standing Calf Raises
WENESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@75, 2@80, 2@85, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 2:00
6 HGPCN (135/95 lbs)
35 DU
*goal: sprint effort (which means your pace may slow down); at least 30 seconds rest each round
SUPPLEMENTAL
3 sets:
12 DB Rows e/s
12 DB Lat Raise
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@75, 2@80, 2@85, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
15/12 Cal Row
12 (6/6) SA DB Thruster (50/35 lbs)
9 Pull Ups
*goal: consistent pace on rower; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
12 Reverse Lunges e/s
12 Seated Hamstring Curl
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@75, 2@80, 2@85, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 5-6x400m, Rest 2:00
*goal: figure out goal mile time from 1 mile time trial on 08/21/25; plan 400m splits to be at goal 1 mile pace or faster; if you didn’t do 1 mile time trial, compare times to 07/22/25
SUPPLEMENTAL
3 sets:
12 DB Incline BN
12 SA Lat Pulldown e/s
SATURDAY
WEIGHTLIFTING
CN + FRSQ + JK 5 sets on a 2:30 INT
2@65, 65, 65, 70, 70%
*off of conservative, goal 1RM
CONDITIONING (training)
3 RFT:
15 Bar Facing Burpee
12 TTB
9 FRSQ (115/85 lbs)
-rest 3:00-
3 RFT:
15 WB (20/14 lbs)
12 Russian Twists e/s (35/25 lbs)
9 PCN (135/95 lbs)
-rest 3:00-
15/12 Cal Row
12 AbMat Sit Ups
9 DL (155/105 lbs)
*goal: choose most difficult version of each movement that you could do UB; break up movements less as individual sections go on
SUPPLEMENTAL
SN + OHSQ 5 sets on a 2:30 INT
2@65, 65, 65, 70, 70%
*off of conservative, goal 1RM
