Deadlift

3 × 5 @ RPE 6

Perfect setup and controlled reps.

Strict Press

3 × 6 @ RPE 6

Optional Core

2 rounds:

• :30 hollow hold
• :30 plank

METCON — “Friday Fifteen”

15-Minute EMOM

Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups

× 5

Athletes should have 15–25 seconds rest each minute.

Again, RPE 6–7 max.

Deadlift

3 × 5 @ RPE 6

Perfect setup and controlled reps.

Strict Press

3 × 6 @ RPE 6

Optional Core

2 rounds:

• :30 hollow hold
• :30 plank

METCON — “Friday Fifteen”

15-Minute EMOM

Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups

× 5

Athletes should have 15–25 seconds rest each minute.

Again, RPE 6–7 max.

Deadlift

3 × 5 @ RPE 6

Perfect setup and controlled reps.

Strict Press

3 × 6 @ RPE 6

Optional Core

2 rounds:

• :30 hollow hold
• :30 plank

METCON — “Friday Fifteen”

15-Minute EMOM

Min 1: 8–10 DB push press
Min 2: 10–12 cal bike/row OR 100m run
Min 3: 10 light KB deadlifts + 8 push-ups

× 5

Athletes should have 15–25 seconds rest each minute.

Again, RPE 6–7 max.

This is a true test of your ability to work in recovery.

3 Quality Rounds

• 8 Cossack squats/side
• 10 light single-leg glute bridges/side
• :30 side plank/side
• 10 band pull-aparts
• :30 easy hang

Aerobic Flow

20 Minutes — Conversational Pace

Rotate continuously:

• 2:00 easy bike/row/ski
• 10 light goblet squats
• 10 ring rows
• 40m farmer carry
• 10 step-ups
• 10 sit-ups

Then back to the machine.

RPE 5.

No score needed today.

This is a true test of your ability to work in recovery.

3 Quality Rounds

• 8 Cossack squats/side
• 10 light single-leg glute bridges/side
• :30 side plank/side
• 10 band pull-aparts
• :30 easy hang

Aerobic Flow

20 Minutes — Conversational Pace

Rotate continuously:

• 2:00 easy bike/row/ski
• 10 light goblet squats
• 10 ring rows
• 40m farmer carry
• 10 step-ups
• 10 sit-ups

Then back to the machine.

RPE 5.

No score needed today.

This is a true test of your ability to work in recovery.

3 Quality Rounds

• 8 Cossack squats/side
• 10 light single-leg glute bridges/side
• :30 side plank/side
• 10 band pull-aparts
• :30 easy hang

Aerobic Flow

20 Minutes — Conversational Pace

Rotate continuously:

• 2:00 easy bike/row/ski
• 10 light goblet squats
• 10 ring rows
• 40m farmer carry
• 10 step-ups
• 10 sit-ups

Then back to the machine.

RPE 5.

No score needed today.

Clean Technique

Every 2:00 × 6

• 1 clean pull
• 1 hang power clean
• 1 front squat

Stay around 60–70%.

Every rep should look sharp.

Unilateral Accessory

Single-Leg RDL
2 × 8/leg

Conditioning — “Every Four”

Every 4:00 × 4

• 200m run
• 10 alternating DB clean & jerks
• 10 box step-overs

Rest for the remainder.

Work time should be around 2:00–2:30, giving substantial recovery.

Deload. Still getting a conditioning stimulus without accumulating fatigue.

Clean Technique

Every 2:00 × 6

• 1 clean pull
• 1 hang power clean
• 1 front squat

Stay around 60–70%.

Every rep should look sharp.

Unilateral Accessory

Single-Leg RDL
2 × 8/leg

Conditioning — “Every Four”

Every 4:00 × 4

• 200m run
• 10 alternating DB clean & jerks
• 10 box step-overs

Rest for the remainder.

Work time should be around 2:00–2:30, giving substantial recovery.

Deload. Still getting a conditioning stimulus without accumulating fatigue.

Clean Technique

Every 2:00 × 6

• 1 clean pull
• 1 hang power clean
• 1 front squat

Stay around 60–70%.

Every rep should look sharp.

Unilateral Accessory

Single-Leg RDL
2 × 8/leg

Conditioning — “Every Four”

Every 4:00 × 4

• 200m run
• 10 alternating DB clean & jerks
• 10 box step-overs

Rest for the remainder.

Work time should be around 2:00–2:30, giving substantial recovery.

Deload. Still getting a conditioning stimulus without accumulating fatigue.

Quality Circuit — 4 Rounds

• 8 single-arm DB floor press/ ide
• 10 ring rows
• 8 half-kneeling single-arm DB press/side
• :30 suitcase carry/side

RPE 6–7

Skill

10 minutes of gymnastics practice

Athletes choose a level:

• Hollow/arch positions
• Kipping mechanics
• Toes-to-bar drills
• Handstand holds/walk practice

This is practice, not accumulated volume.

Partner Conditioning — “You Go, I Go”

15 Minutes

Partner A:

• 6 DB snatches
• 6 burpees
• 8 sit-ups

Then Partner B.

Keep individual rounds short and smooth.

Quality Circuit — 4 Rounds

• 8 single-arm DB floor press/ ide
• 10 ring rows
• 8 half-kneeling single-arm DB press/side
• :30 suitcase carry/side

RPE 6–7

Skill

10 minutes of gymnastics practice

Athletes choose a level:

• Hollow/arch positions
• Kipping mechanics
• Toes-to-bar drills
• Handstand holds/walk practice

This is practice, not accumulated volume.

Partner Conditioning — “You Go, I Go”

15 Minutes

Partner A:

• 6 DB snatches
• 6 burpees
• 8 sit-ups

Then Partner B.

Keep individual rounds short and smooth.

Quality Circuit — 4 Rounds

• 8 single-arm DB floor press/ ide
• 10 ring rows
• 8 half-kneeling single-arm DB press/side
• :30 suitcase carry/side

RPE 6–7

Skill

10 minutes of gymnastics practice

Athletes choose a level:

• Hollow/arch positions
• Kipping mechanics
• Toes-to-bar drills
• Handstand holds/walk practice

This is practice, not accumulated volume.

Partner Conditioning — “You Go, I Go”

15 Minutes

Partner A:

• 6 DB snatches
• 6 burpees
• 8 sit-ups

Then Partner B.

Keep individual rounds short and smooth.

Strength

Tempo Back Squat — 3 × 5 @ RPE 6

3-second descent 

Rest ~2:00.

This should feel easy compared to last week.

Unilateral

Reverse Lunges — 2 × 8/leg

Light DBs.

METCON — “Cruise Control”

12-Minute AMRAP

• 8 wall balls
• 10 KB swings
• 12 alternating step-ups
• 100m easy/moderate run

RPE 6–7

Consistent rounds from beginning to end.

Strength

Tempo Back Squat — 3 × 5 @ RPE 6

3-second descent 

Rest ~2:00.

This should feel easy compared to last week.

Unilateral

Reverse Lunges — 2 × 8/leg

Light DBs.

METCON — “Cruise Control”

12-Minute AMRAP

• 8 wall balls
• 10 KB swings
• 12 alternating step-ups
• 100m easy/moderate run

RPE 6–7

Consistent rounds from beginning to end.

Strength

Tempo Back Squat — 3 × 5 @ RPE 6

3-second descent 

Rest ~2:00.

This should feel easy compared to last week.

Unilateral

Reverse Lunges — 2 × 8/leg

Light DBs.

METCON — “Cruise Control”

12-Minute AMRAP

• 8 wall balls
• 10 KB swings
• 12 alternating step-ups
• 100m easy/moderate run

RPE 6–7

Consistent rounds from beginning to end.

Strength

Tempo Back Squat — 3 × 5 @ RPE 6

3-second descent 

Rest ~2:00.

This should feel easy compared to last week.

Unilateral

Reverse Lunges — 2 × 8/leg

Light DBs.

METCON — “Cruise Control”

12-Minute AMRAP

• 8 wall balls
• 10 KB swings
• 12 alternating step-ups
• 100m easy/moderate run

RPE 6–7

Consistent rounds from beginning to end.

Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.

Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.

Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.