Ski Capacity

Variable Rate

3x 1250m (500m/500m/250m)

= 1 block

3 Blocks 8min rest between

Row R26/28/30+

Ski R44/46/48+

These are continuous 1250m reps, with rate changes at 500m, 500m, 250m. Reps start at 2k + 6-8 to start. Increase pace at least -2/-3 seconds with each rate in-

crease.

ETAC

S W/U

-

3x10 sqt

3x10 KBS

3x10 push up

3x10 DB PP

-

5x sumo DL @ (50% + 25% bands ) + 2min row @ 2k pace

3 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 2min ski @ 2k pace

3 sets, 2min rest between

-

200x banded triceps push down

200x banded leg curl

-

4x 30/30 hollow hold

GPP

S w/u

-

WARM UP:

3x10 Lateral Box Step Up (each side)

3x10 Kang Squat

3x5 Windmill

-

FOCUS:

For Time:

1000m Row/Ski

10x Push Up

20x Air Squat

30x Mace Hammer Slams

5 rounds

1000m Ski/Row

-

After Full Rest

Spend 10-15 min intentional Stretching

Ski Capacity

Interval Distance

3x 2000m + 4min rest

Row R22/24/26

Ski R42/44/46

2k + 15-16 seconds to start. Increase pace -3 seconds with each rate increase.

ETAC

S w/u

-

10min EMOM

2x Power clean + 2x knee jump

start @ light and increase weight accordingly 

-

10x3 BS @ 50 % + 25% bands

1min rest between

-

10x3 BP @ 45% + 25% bands

1min rest

*alt grip every 3sets close, wide, reg

-

“Those Buprees suck”
10x pull up

20x KBS @ 16/24kg

30x box jump

40x push up

50x sit up

60x burpee

10x pull up

for time

Ski Capacity

Interval Time

4x 40 sec + 2min rest

= 1 block

3 blocks 4min rest between

Row R24

Ski R40 to 44

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

ETAC

S w/u

-

3x 1000m row/ski + 5min rest

*These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 4/6sec to start. Increase pace at least -2/-3 seconds with each rate

increase.

Row R 26/28/30+

Ski 44/46/48+

-

800m sled pull

-

100x band face pulls

100x band good morning

GPP

S w/u

-

WARM UP:

30x Deadbug

-

BB Complex:

1x Power Clean + 1x Hang Clean + 1x Front Squat + 1x Push Press

8 rounds; increase weight each round

-

FOCUS:

Spend 20-30 mins

Work 2 Max Effort 15m Sled Push and 15m Reverse Sled Drag

*if you reach max effort prior to 20 min, complete a few rounds at 80-90%

-

ACCESSORY

Every 30 Sec complete

5-7x Single Arm Snatch (one side)

10 rounds

M: DB/KB 50-60#

F: DB/KB 30-45#

**next week we will increase reps

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded Face Pull

100x Banded Pull Through

100x Banded Hollow Hold Lat Pull Down

-

5 min intentional stretching

Ski Capacity

Interval Distance

10x 400m + 2min rest @ 2k -1 second to start. Increase pace throughout if possible

open Rate

GPP

S w/u

-

WARM UP:

10 min TGU Practice

-

4 min @ 2k+10-12

1 min rest

4 rounds

-

10 min intentional Stretching

ETAC

S w/u

-

3x5 man maker @ increasing weight

-

3x5 Burpee pull up

-

M.E. Upper: 

Incline BP 

-

3x6 Floor press 

-

4x30/30 hang snatch grip high pull

-

10-2 evens only DBL KB clean ladder @ 2x 16/24kg

after each rung 30m KB bear crawl 

GPP

S w/u

-

WARM UP:

30x Dead Bug *pause in each position

-

Super set:

3x5 Scap Pull Up 

3x5 inchworm /w push up

3x10 banded dislocates

3x10 banded pull apart w/ pause

Rest some between sets

-

FOCUS:

Work to Heavy Push Press

3x5 @ 70%

3-4 min rest

-

ACCESSORY

Super Set:

3x10 Dips/Bench Dips

3x12 DB Pull Over

3x15 Williams Press

-

COOLDOWN:

100x Banded Tri Push Down

100x Banded Lat Hollow Hold

-

3-5 min easy pace echo bike

ETAC

S w/u

-

3x 60/120 @ 2kpace /2k + 2sec

4min rest

repeat for 4x total interval blocks

*increase DF +20/+30 or more.

Row R24

Ski R44

-

150x banded triceps push down

150x banded leg curl

-

30min light sled drag

Ski Capactiy

Interval Variable

3x (1250m + 5min rest + 500m + 3min rest + 250m )

5min full rest between blocks

2k pace to start. Increase pace on each set after.

ETAC

BLOCK C WK 7

S W/U

-

1x Power clean + Hang clean + FS

every 30sec for 10min

-

M.E. lower:

Front sqt

-

3x1 FS @ 85-90%

-

4x8 RDL @ 50-60%

4x10 front rack Bulgarian split sqt @ BB or more

-

3x5 Chest to bar pull up with 3-5sec lower

-

8x 20/10 burpee

GPP

S w/u

-

WARM UP:

2x5 Lunging/kneeling T-Spine Twist

Each side

-

Super set:

3x10 Goblet Squat with band around knees

3x10 KB Swing

3x3 Broad Jump

Rest some between sets

-

FOCUS:

Work to Heavy Back Squat

3x5 @ 70%

3-4 min rest

-

ACCESSORY

Super Set:

3x10-12 B-Stance RDL

3x10-12 Reverse Lunge

-

COOLDOWN:

2x5 Airplane to Half moon Pose

-

3-5 min easy pace echo bike

Ski Capacity

Single Time

30min @ 2k + 20. Stay close.

Row R18

Ski R40

ETAC

S w/u

-

 10 inchworm

-

4 x30/30 PP

-

10 min EMOM

1-2 PP @ 75-80%

-

DE upper:

5x5 FB BP at 45% + 25% bands

1 min rest

-

5 FE/10MA

Pushups every 30sec for 5 min

-

5 manmaker (25/40lb) + 400m run 

4 rounds for time 

4x30/30 hollow hold

GPP

S w/u

-

10 min keep a light KB Moving

-

10-1 DB Complex Ladder

RDL

Bent Over Row

Clean Squat & Press

Push up w/ Row

*15m DB Bear Crawl after each rung

-

5 min easy pace cooldown

-

5-10 min intentional stretching

Ski Capacity

CHECKPOINT

1000m

First 800m at 2k pace or target pace. Last 200m max effort.