Aamu: 30 min walking
Including a breath ladder up to 9 for 10 min
101/124

Ilta: 90 min

1.Skill: HSW practice for 20 min

S.Strength
A. 3 sets of:
A1. Quads machine
12*17.5 2*12*20 kg
A2. Hamstring machine
3*10*5 kg

3.Conditioning
A. EMOM for 30 min
1) rope climb + 10 air squat
2) 200 m row
3) 200 m row
4) 12 alternating reverse lunges w/DBs / 20 lbs
5) 20 hollow rock
6) 6 cal AB

152/169

4.5 min AB + mob.

90 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Conditioning from TTP Engine week 2
A.Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed),

B.Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ Rest
Rest. 2 minutes between sets of intervals
Total cal/set: 53, 53, 52, 52
HR 171/185

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

70 min

A. Nordic walking for 40 min

B. Mobility work for 30 min
Hip recovery flow

Aamu: 30 min walking
Including a breath ladder up to 8 for 10 min
107/138

Iltapäivä: 110 min

1.Strength
A. Strict HSPU isometric hold - 3x3-6 sec

2.SPP (skill/conditioning)
A. EMOM for 20 min, 4 rounds:
1) 8 HSPU
2) 8 C2B
3) 8 Pistols
4) 8 T2B
5) 8 cal AB
All movements UB

3.Strength
A. 3 sets of:
A1. Bulgarian split squat 8 reps/side
3*20 lbs
A2. 20 sec hollow hold + 20 hollow rock

B. 3 sets of:
B1. Quads machine
3*12*15 kg
B2. Hamstring machine
3*10*7.5 kg

C. 3 sets of:
C1. Strict seated DB press @21X1, 8+ reps/side
15 15 14*15 lbs
C2. Bicep curl
12*20 10*20 10*20 lbs

D. 3 sets of:
D1. KB bottom up press
12/s*4 kg
D2. Side lateral raise
12/s*2.5 kg
D3. Bicep curl w/hammer grip
10/s*15 lbs

4.5 min AB + mob.

Aamupäivä: 60 min

A.WU for 30 min

B. Main set:
Run 1000/800/600/400/200 m, rest 60" b. reps, increase pace in every rep
Times: 4.40, 3.39, 2.41, 1.42, 48 s.
172/185

C. 10 min walking

Ilta: 90 min

1.Skill: BMU practice for 30 min
10 BMU

2.Butterfly Technique E1
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups

3.Skill: HSW practice for 15 min

4.5 min AB + mob.

110 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Strength
A. Isometric HSPU hold 3x3-6 sec
B. Kipping HSPU from ground 3x8 reps

C. 3 rounds:
C1. Seated single arm DB press
3*10*20 lbs
C2. Bicep curl
10*20 10*20 8*20
C3. 25 sec hollow hold into 20 hollow rocks

3.Conditioning
A. EMOM for 25 min
1) 5 pull up + 5 push up
2) 10 cal row
3) 6 T2B + 5 air squat
4) 8 cal AB
5) 1 rope climb

157/173

4.5 min AB + mob.

105 min

1.Jacked gymnastics
A. Ring Muscle-up Technique
Complete:
- 3 x 5 small swings with a t-shirt or something light between your feet (you are not allowed to drop it)
- 3 x 5 full ring swings (still with a t-shirt)
- 5 x (2 swings + 1 hips to rings)
- 5 x (2 rear pull + 2 jumping transition)

B. Strict Pull-up Threshold
Strict Pull-up Threshold (Non-Interference) - Week 1 (Time)
6 rounds:
- 20% of total reps from your 5 minute max test = 7 reps
- 60s recovery pace lunges

2.Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breathe in / exhale through mouth (as needed), no breath hold on top of the minute

Main set

A. 5-minute Assault bike TT (“Time Trial”) for avg. RPM and total calories

Flow. Begin the test within 3-minutes from completing the warm up. Your aim is to maintain a steady, maximal (relative to time duration) pace for the whole 5-minute TT.

Results: 68 cal, avg. rpm. 61, avg. speed 23.5 m/ph, avg. watts 313
181/190

B. Assault bike OR ski erg – 20-minutes @ RPE 3 (“Easy”, see notes below)

105 min

1.Jacked gymnastics/skill work
Bar Muscle-up Skill Work
Kip Swings (3 x 10)
Bottom 1/2 Straight Leg TTB (5 x 5-10)
BMU w/band
BMU 8 x 1 reps

Bar Muscle-up Accessory
Banded Lat Pull-Down in Hollow (4 x (10-20 reps, 60s rest))

2.HSW practice for 15 min

3.Aerobic work: easy AB for 30 min
Avg. rpm 47,199 cal
134/142

70 min

1.Conditioning
A. EMOM for 42 min, 7 rounds:
1) 6 HSPU kipping - fg
2) 10 cal AB
3) 6 C2B
4) 10 cal AB
5) 6 T2B
6) 10 cal AB

166/178

2.5 min easy AB + mob.

90 min

1.Jacked gymnastics workout

Strict Push / Pull Threshold Test
A.5 Minute AMRAP of Strict Pull-ups (AMRAP - Reps) = 36 reps, singles
B.5 Minute AMRAP of Strict Ring Dips (AMRAP - Reps) = 28 reps, singles

C. Hollow rock 3 x 20 reps

2.Strength

A. Single arm DB press, seated, 10 reps/side
20 20 20 lbs

B1. Bicep curls, seated
8*20, 12*15, 10*15 lbs
B2. Side lateral raise, seated
12*2.5 2*15*2.5 kg
B3. Hammer grip bicep curls
3*8*15lbs

3.Aerobic work

Easy AB for 25 min
Avg. rpm 45, 151 cal
132/144