Ski Capacity

Interval Time

3x1min + 2min rest

= 1 block

3 blocks 4min rest between

Row R 22-26

Ski R42 to 46

Increase drag factor +20-30 or more. Target 2k to 2k + 4 seconds.

ETAC

S w/u

-

15 min TGU practice 

-

10x30/30 @

2k-5

-

3 x (5-1) pull up

*use weight if can

-

100 face pull

100 single leg glute bridge 

-

5 min plank any position 

Ski Capacity

Interval Distance

8x 500m + 2min rest

open rate * Recommended target 2k rate *

2k to 2k +1 second to start. Increase pace throughout if possible.

GPP

Deadlift

S w/u

-

WARM UP:

3x5 airplane to Half moon

-

Super Set:

3x15m Single Arm Overhead Carry Walking Lunge

3x10 Kang Squat

3x3 Box Jump

-

FOCUS:

Warm up DL to 50% + 25% bands

5x5 DL 

1 min rest

-

ACCESSORY

3x1 min Static Hold @ Heavy

-

Super Set:

3x15 Banded Hip Bridge

3x8 Pendlay Row

-

COOLDOWN:

3x10 Lunging/kneeling T-Spine Twist

-

3-5 min easy pace echo bike

Ski Capacity

Interval Distance

3x 2000m + 4min rest

Row R20/22/24

Ski R40/42/44

2k + 16-18 seconds start. Increase pace -3 seconds with each rate increase.

ETAC

S w/u

-

10-1 ladder

 *Even rungs mace 360

*odd rungs DB PP

-

ME Upper: 3RM PP

-

3X3 @80-85% of 3 or 1RM based on feel

-

10 rounds

10 band pull apart

10 dips

-

5 min burpee Amrap

GPP

S w/u

-

30x I-Y-T w/ pause at each position

(break up as needed)

-

15 min KB/Mace/Club Practice

-

15x 30/90

*15m Side Carry during rest

-

5-10 min intentional Stretching/Foam Roll

Ski Capacity

Interval Distance

4x 1000m + 4min rest

open rate

@ 2k + 3-5 seconds start. Increase pace throughout if possible.

GPP

S w/u

-

WARM UP:

30x Bird Dog w/ pause & breath

Break up as needed

L+R=1

-

Super Set:

3x8 Tempo Lateral DB Raise w/ pause

3x5 Inchworm w/ push up

3x2-5 pull up

-

FOCUS:

Work to Heavy 3 sec eccentric lower BP

3x5 @ 70%

3-4 min rest

-

ACCESSORY

Super Set:

3x12 Single Arm Row

3x12 Overhead Skull Crusher

3x12 DB Pull Over

-

COOLDOWN:

4x 30/30 hollow hold

-

3-5 min easy pace echo bike

ETAC

S w/u

-

400m sled drag

-

5x1500m row 

2k+17/18

3 min rest

-

4x30/30 hollow hold

Ski Capacity

Single Time

30min @ 2k + 20. Stay close.

Row R18

SKI R40

GPP

S w/u

-

WARM UP:

3x5 Airplane to Half moon Pose

-

Super set:

3x10 Goblet Squat with band around knees

3x10 KB Swing

3x3 Broad Jump

Rest some between sets

-

FOCUS:

Work to Heavy Safety Squat Bar

3x5 @ 70%

3-4 min rest

-

ACCESSORY

Super Set:

3x10-12 Single Leg RDL

3x

-

COOLDOWN:

3x10 Lunging/kneeling T-Spine Twist

-

3-5 min easy pace echo bike

ETAC

Block C23.1 WK 5

S w/u

-

3 rounds

10kbs

10 RDL

5 weighted knee jumps

-

ME Lower: 3RM Sumo Box Sqt

-

3x3 @80-85% of 3RM based on feel

-

4 rounds

12 reverse hyper

8 tempo RDL (@30% DL and increase accordingly)

1 min rest

-

100 leg curl

100 band RDL

-

6x 30m sled sprint at increasing weight

Ski Capacity

Variable Rate

3x1000m (500m/250m/250m) + 5min rest

Row R26/28/30+

Ski R44/46/48+

These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 6-8 to start. Increase pace at least -2/-3 seconds with each rate

increase.

ETAC

S w/u

-

3 rounds

10 pushup

10 DB PP

10 band pull apart

-

5x5 BP @ 55% + 25% bands

1 min rest

-

10-1 DB PP (50% of 1RM)  + 10 cal machine for time

-

100 band pull apart

-

100 tricep pulldown

-

4x30/30 hollow hold

GPP

S w/u

-

Warm Up:

10x KB Swing

15m Walking Lunge w/ Single arm Overhead Hold

3x box jump

3 rounds

-

25 min EMOM

1. 9/13 Cal

2. 5x Ball Slams

3. 9/13 Cal

4. 4x Broad Jump

5. Rest

-

5 min FLR w/ minimal drops

-

5 min stretching

5 min easy pace

Ski Capacity

Interval Time

3x1min + 2min = 1 block

4 block , 2 min rest between block

Ski R 42/44

Row R2440 to 44

Increase drag factor +20-30 or more. Target 2k + 2 to 6 seconds.

ETAC

S w/u

-

6 rounds

BB complex

DL+HC+FS+PP+BS

-

DE: 5x5 SSB BS @ 50% + 25% bands

1 min rest between

-

5X5 sumo DL off 4in blocks @ 50% + 25% bands

1 min rest between

-

10-1heavy  KBS / 1-10 burpee ladder

-

4x30m farmer carry

GPP

S w/u

-

2x (5-1) Pull Up Ladder

3x inchworm w/ push up

-

W2H T-Bar Row

5x5 T Bar Row @ Heavy

-

Super Set:

3x10 Floor Press

3x10 DB Pull Over

3x10 Williams Press

-

5-10x Push Up every 30 sec for 5 min

-

5 min easy pace

Ski Capacity

Interval Distance

5x750m + 4min rest

2k +2-3 seconds to start. Increase pace throughout if possible.

open Rate