Capacity – Saturday

Part A
200/150m Row
1:1 Rest
* You should be pretty consistent throughout

Part B
E2M for 32:00
Int 1) 800/600m Assault Bike
Int 2) 30 KB Swing @ 24/16kg
Int 3) 120 Double Under
Int 4) 15 Burpee Box Jump Over @ 24/20"
* This is the RX standard, scale as required
* Record the lowest score for each exercise
* Only complete if you are NOT following the Athlete Program

Capacity – Friday

Part A
AMRAP 20:00
1000m Row
50 Air Squat
1000m Ski
50 Air Squat

Part B
1 RFT
800m Run
* SPRINT
* Only complete if you are NOT following the Athlete Program

Capacity – Wednesday

Part A
E5M for 30:00 (6 Sets)
400m Run
200m Ski
400m Assault Bike
* If you have less that 2:00 rest scale either the load or the cals

Part B
2 RFT
200m Sled Sprint @ light
20 T Burpee
* Should all be a sprint
* Only complete if you are NOT following the Athlete Program

Capacity – Monday

Part A
0:30 On 0:30 Off until you reach
100/80 Cal Ski Erg
* Each interval should be max effort
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
5000m Row - NOSE ONLY BREATHING
* Not phased about new PBs but focus on only breathing through your nose throughout the full 5000m

Muscle Endurance – Saturday

Part A
10 - 9 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Bench Press
- After Each Set -
1:00 Rest
* Increase the weight each set to find today's heavy single
* If you're following both the Weightlifting and Muscle Endurance Programs complete as written in the ME
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
12 Plate Pull Over @ moderate
12 Plate Tricep Extension
1:30 Rest
* Laying Face up on a Bench - aim to keep your lower back in contact with the Bench - so straight from the Pull Over to the Tricep Extension

Part C
1:00 On 1:00 Off until you reach
75 - 100 Push Up
* Choose a rep range that suits you best - it should be challenging but ensure you're focused on excellent movement, so if that means you need to drop to your knees, do that

Part D
Tricep Bench Dip, rest 1:30
3 x 15
* You can elevate your feet and add some load to increase the difficulty

Muscle Endurance – Friday

Part A
1:00 On 1:00 Off until you reach
75 - 100 Strict Pull Up
* If you cannot complete more than 10 reps UB in your first set use a band to complete
* Choose a rep range to suit your current strength
* If you are following both Muscle Endurance and Muscle Endurance Specialties complete 75 Strict Pull Up + 75 Ring Row

Part B
Tempo Single Arm Bent Over KB Row, rest 1:30
3 x 12 @ moderate
* Tempo = 2130
* Anchor yourself with one knee and one hand resting on a Box/Bench

Part C
4 RFQ
15 Underhand Grip Ring Row (1 Ring)
20 Alt DB Bicep Curl
1:30 Rest

Part D
Accumulate
50 - 75 Dynamic Lever
Rest as needed
* Scale the Lever by shortening your legs
* This can be completed on a Bar or on Rings
* Only complete if you are NOT following the Athlete Program

Muscle Endurance – Wednesday

Part A
EMOM 10:00
3 Strict Press @ 75 - 85%
* Focus on keeping your ribcage locked down
* If you're following both Weightlifting and Muscle Endurance Specialties complete 6 reps each minute

Part B
3 RFQ
10 Tempo Snow Angel @ light
15 DB Cuban Press @ light
1:30 Rest
* Use super light DB or plates for the Snow Angel
* Tempo = 2121
* Only complete if you are NOT following the Athlete Program

Part C
Bent Arm Reverse Fly, rest 1:30
4 x 12 @ light/moderate
* Arms @ 90 degrees, focus on pulling Shoulder Blades back together

Part D
Half Kneeling DB Shoulder Press, rest 1:30
3 x 12 e/s @moderate
* Half Kneeling = In a Lunge (resting) Pressing with the Opposite hand to the Front Leg

Muscle Endurance – Monday

Part A
Sissy Squat OR Heels Elevated Squat, rest 1:30
5 x 10 @ moderate
* Load with a KB held Goblet style

Part B
3 RFQ
10 L Leg Static Lunge @ moderate/heavy
10 L Leg Alt Dynamic Lunge
1:00 Rest
10 R Leg Static Lunge @ moderate/heavy
10 R Leg Alt Dynamic Lunge
1:00 Rest
* So do the Static Lunge with 2x KB held Farmers Style, then drop the KB and perform the Dynamic ones

Part C
Pause Hip Thrust, rest 1:00
5 x 10 @ light
* Pause for 2 seconds at the top of each rep

Part D
Kneeling Squat, rest 1:30
3 x 15 @ light
* Load with a BB on the Back Rack - can be a little awkward but good at activating the Quads
* Only complete if you are NOT following the Athlete Program

Gymnastics – Saturday

Part B
Accumulate 5:00
Weighted Plank @ moderate
* Choose a load that is challenging - you shouldn't be able to complete more than 1:30 UB in your first set

Part A
3 REFD (for Distance)
15 Ab Wheel Roll Out
1:00 Prone Hold (on Hands not Elbows)
ME UB HS Walk
2:00 Rest
* If you cannot HS Walk yet compete ME Wall Facing HS Hold but spend 5:00 - 10:00 practicing HS Walking before you complete
* Only complete if you are NOT following the Athlete Program

Part C
2 RFT
10 Ring Muscle Up
5 Wall Walk
10 Bar Muscle Up
5 Wall Walk

Gymnastics – Friday

Part A
4 RFQ
1 Set as far as possible of Complex:
1 Strict T2B + 1 Skin the Cat + 1 Bar Muscle Up, add 1 rep of each movement per round
OR
1 T2B Negative + 1 Kipping Pull Up + 1 C2B Pull Up, add 1 rep of each movement per round
1:30 Rest
* Choose the complex that best suits your skills
* So each set you'll go as far as you can so UB 1 Strict T2B, 1 STC, 1 BMU, 2 Strict T2B, 2 STC, 2 BMu etc
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
5 L Leg Tempo Goblet Pistol Squat
0:30 Rest
5 R Leg Tempo Goblet Pistol Squat
0:30 Rest
* Tempo = 222X (2 seconds down, 2 second pause in the bottom, 2 seconds up)
* If you cannot maintain that tempo without assistance place your opposite foot on the back of your heel

Part C
1:00 On 1:00 Off until you reach
75 - 100 Strict Pull Up
* If you cannot complete more than 10 reps UB in your first set use a band to complete
* Choose a rep range to suit your current strength
* If you are following both Muscle Endurance and Muscle Endurance Specialties complete 75 Strict Pull Up + 75 Ring Row