MONDAY, NOV 2 — SQUAT
CNS: HIGH · Strength: Priority · Conditioning: Support · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / :30/side couch stretch / :30 hollow hold
Strength — Back Squat (30:00) Build to 88%, then 5 × 1 @ 88% e1RM. Rest 1:15, timed.
Effort standard: 1:15 is one breath cycle and a walk back to the bar. Single 5 is the whole point of four weeks of work. Red flag: bar speed down more than 10% on single 4 → stop at four. Last loading week. Log it and move on.
Conditioning — 4 × 500m row, rest 1:30 (15:00) · ZONE 3
Target split: your 2k goal pace + 0:08 per 500m.
If you don't have a 2k goal yet row 500 at an effort you could hold for eight minutes, note that split, and hold it for three more.
If your 2k target is Monday's 500m split
7:30 2:00
8:00 2:08
8:30 2:15
9:00 2:23
Four splits within one second of each other.
Damper 3-5, drag factor checked. To set the drag factor on the monitor (Menu → Display Drag Factor). You want it roughly 115-130 men, 105-120 women.
Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, NOV 3 — BENCH PRESS
CNS: MODERATE · Strength: Priority · Conditioning: Support · 60:00
Warm-up (7:00) — 2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle
Strength — Bench Press (24:00) 5 × 1 @ 88% e1RM. Rest 1:15. Spotter every single, loaded and ready before the clock starts.
Conditioning — ascending EMOM, 18:00 cap
Reps climb every round.
Min 1-3: 10/8 Cal Row 8 Wall Ball 6 Box Step Over
Min 4-6: +2 Reps per movement
Min 7-9: +2
Min 10-12: +2
Min 13-15: +2
Min 16-18: 20/18 Cal Row 18 Wall Ball 16 Box Step Over
You're out the first minute you can't finish inside the minute. Your score is the last minute you completed.
Cooldown (5:00) — :60/side pigeon, :60/side lat
WEDNESDAY, NOV 4 — DEADLIFT
CNS: HIGH · Strength: Priority · 60:00 · Hinge day — moved from Thursday
Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold
Strength — Deadlift (32:00) 5 × 1 @ 88% e1RM. Full reset between singles. Rest 1:15.
Effort standard: 1:15 on a heavy pull means your belt is on, your chalk is down and your setup starts at :50. Nobody is strolling this week. Red flag: any lumbar rounding = set over. Drop 10%, finish there. Deload is next week and the test is in seventeen days. There is nothing here worth a tweaked back.
Barbell — Hang Power Clean (12:00) Every 2:00 × 5 rounds:
2 hang power clean
Start at 135/95 or 115/75
Add load each round if you can. Keep you reps crispy! Snap, don’t crackle, and pop!
Cooldown (8:00) — :60/side banded hamstring, 2:00 front rack mobility, 2:00 couch stretch
THURSDAY, NOV 5 — ZONE 2
CNS: LOW · Resilience: Maintain · 60:00
Warm-up (6:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / :60/side hip flexor
Conditioning — 2,000m row @ steady pace, zone 2 (12:00)
Same distance you're testing Saturday. Today it's conversational.
Nose breathing the whole 2,000. Note your split. Saturday you'll row the same distance as hard as you can and the gap between those two numbers is your aerobic range. Worth feeling once before you test it.
Damper and drag factor set exactly as they'll be Saturday. This is is what you checked worked on, on Monday.
Position block (18:00) — 3 rounds @ steady pace:
2/side Turkish getup (53/35 or 40/25 or 30/15)
:60 Sorenson hold
10/side lateral KB step-up in the front rack position (24/20 in or lower)
200-ft farmers carry (2 @ 53/35 or 40/25 or 30/15)
Mobility (12:00) — athlete's choice, unrushed. Hips, hamstrings, t-spine, lats.
FRIDAY, NOV 6 — OVERHEAD PRESS
CNS: MODERATE · Skill: Maintain · 60:00
Warm-up (7:00) — 2 rounds: 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk-up
Strength — Strict Press (24:00) 5 × 1 @ 88% e1RM. Strict, no leg drive. Rest 1:15. Density knob complete.
Red flag: rib flare or lumbar extension → that single doesn't count. Drop 5%.
Skill — 14:00 EMOM
:40 handstand work (L-Shaped Handstand, Handstand Levers, Shoulder Taps)
:40 pull-up progression
:40 hollow rock
Rest
Accessory (10:00) — superset ×3, :90 rest:
6-8 DB 3 Point Row, Heavy
10-12 DB chest supported row, moderate, RIR 1
15-20/Band Face Pull, to Failure
Cooldown (5:00) — 2:00 banded shoulder distraction, :60/side lat
SATURDAY, NOV 7 — 2,000m ROW | TEST REHEARSAL
CNS: MODERATE · All pillars: Maintain · 60:00
This is the dress rehearsal for Nov 19. Same protocol, same warm-up, same numbers recorded. Run it exactly how you'll run it then.
Before anyone sits down (10:00)
Set drag factor on every erg. Menu → Display Drag Factor. Not the damper number — damper 4 on a clean machine and damper 4 on a dusty one are different resistances. I just had them serviced and cleaned but make sure.
Men: 115-130
Women: 105-120
Weigh in. Bodyweight in kg goes in the formula. Record it before the row, not after.
Warm-up (15:00)
5:00 easy row, building from very easy to moderate
Off the erg: 10 leg swings/side, 10 air squat, 10 band pull-apart, :30/side couch stretch
Back on: 3 × 20 strokes at race pace, 1:00 easy row between each
3:00 easy row or bike and stay warm
Do not sit still for more than three minutes before the start.
The row (8-10:00)
2,000 meters for time.
Your first 500 is your target split. Not faster.
The most common way a 2k goes wrong is a first 500 that's five to eight seconds hot. You don’t notice it, but it can cost you fifteen seconds in the third 500 and you can’t get it back in the fourth quarter.
Plan:
First 500 Target split, exactly
Second 500 Target split
Third 500 Target split. This is where it hurts, lean into it.
Last 250 Full Send
If you don’t have a target use Monday's 500m split minus eight seconds.
After (10:00)
5:00 very easy row or walk
:60/side quad, hamstring, calf
:60/side pigeon
Record, per athlete
Time ____:____
Bodyweight ______ kg
Drag factor ______
Erg number ______
500m splits ____ / ____ / ____ / ____Score, not highly trained:
Men: (10.7 − 0.9 × time in minutes) × 1000 ÷ kg
Women: (10.26 − 0.93 × time in minutes) × 1000 ÷ kg
Time in decimal minutes. 8:15 is 8.25, not 8.15.
The formula: We are using the, “Not Highly Trained” formula because the, “Highly Trained” standard is D1 Scullers.
