Monday 11/2/2026
A
Coach led warmup
B
40 min Run
*Keep a comfortable pace. Breathing should not be taxed today. You should only start to feel muscular demand. Goal is to build running capacity while not stressing the system.
C
5 sets
10/10 Side plank knee touch
20 walking lunges with lateral flexion
*for quality. rest as needed
(10 min)
D
Cool down and mobility in time remaining
Tuesday 11/3/2026
A
Coach led warmup
B1
Back Squats
2-3 warmup sets
Build to heavy set of 3 | RPE 7-8
B2
3 sets
12ea single leg DB deadlifts
(15 min)
C
5 min row
5 min ski
4 min row
4 min ski
3 min row
3 min ski
6 min ride
(30 min)
D
Cool down and mobility in time remaining
Wednesday 11/4/2026
A
Coach led warmup
B
Bench Press
1x3
1x15
1x3
1x15
1x3
1x15
All sets RPE 8. Sets of 3 are ~85%. Sets of 15 are 50-55-60%. Rest as needed.
(20 min)
C
Choose ride, row or ski for all sets
7 sets
2 min ride, row or ski
1 min recovery ride, row or ski
Efforts should be hard but repeatable. Recovery should be light and easy to bring your heart rate down.
(20 min)
D
Cool down and mobility in time remaining
Thursday 11/5/2026
A
Coach led warmup
B
Deadlifts
4x15 ~60%
(15 min)
C
Every 3 min for 4 sets
250m row
20 wall balls
*rest in remaining time
Every 3 min for 4 sets
250m ski
30 jumping box step ups
*rest in remaining time
(24 min)
D
Cool down and mobility in time remaining
Friday 11/6/2026
A
Coach led warmup
B
Strict Chin Ups
5x3
*add weight if possible
(10 min)
C
1000m run
1000m ski
1000m run
50m fwd sled drag
1000m run
50m rev sled pull
1000m run
80m burpee broad jumps
*40 min timecap
D
Cool down and mobility in time remaining