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 Copyright © 2019 Damect Dominguez

All rights reserved. No part of this book may be reproduced or transmitted in any
form or by any means, without permission in writing from the publisher.

Published in the United States of America

First Edition, February 2019

Book/Cover Design by Damect Dominguez


“GOOD, BETTER, BEST. NEVER
LET IT REST. ‘TIL YOUR GOOD
IS BETTER AND YOUR BETTER
IS BEST.”
-St. Jerome
INTRODUCTION
Scaling/Modifying Volume
The volume in this 12-week program is pretty high. However,
don’t let that intimidate you. Whether you choose to follow
the program as-is or you modify it to your current abilities,
you’ll still come out with an undeniably better ‘engine’ at the
end of the 12 weeks than when you started. This program
focuses on three monostructural metabolic conditioning
movements found in CrossFit: running, rowing & biking.
If you can answer yes to at least 2 of the following questions,
then you’re set to run the program as-is. If you can’t, don’t
worry, I’ll show you exactly how to modify each workout to
your abilities:
• Can you currently run an easy 40 minutes without
stopping or becoming too fatigued?
• Do you currently run at least 3.5 miles or 40 minutes a
week?
• Do you currently row at least 5,500 meters or 40 minutes
a week?
• Do you currently bike at least 250 calories or 40 minutes
a week?
• Do you currently train at a moderately high intensity at
least 5 times a week for 25 minutes or more?
If you were unable to answer yes to at least two of the
questions above, then your going to have to modify the
program slightly. Don’t worry, it’s not too complicated.
The first and most important thing you need to do is use a
40-minute run as a baseline and estimate what portion of
that you can realistically run without stopping or becoming
too fatigued. Let’s say you estimate you can easily run for 20
minutes, or 50% of our baseline (Side note: it’s best to be a
little conservative on your estimation). The percentage you
come up with is what you’re going to use for the remainder
of the 12 weeks to modify the workouts—let’s call that your
reduction percentage.
As you begin training, you’ll notice that each workout is
either for time or for distance (run 5 minutes versus run
1 mile). Each day, you’ll use your reduction percentage to
reduce the total time and/or distance prescribed. You will
never use it to reduce total reps.
Let’s take a look at two examples:
Example 1 - Monday of Week 1:
8 x 400-meter run
In the example above, we established that our reduction
percentage was 50% (yours could be more or less). Since
we’re using that number to reduce time and distance, but
not reps, we’ll be cutting the 400-meter run (distance) by
50% to a 200-meter run. So, our modified workout looks
like this:
8 x 200-meter run
Example 2 – Friday of Week 5:
150-meter hard row immediately followed
by 300-meter easy row.
Repeat 3 times consecutively.
Rest 4 minutes and repeat.
While this example is a little more complicated, it’s still
pretty straightforward. Again, our reduction percentage is
50% so reduce any distance or time components by 50%.
For this workout, we’d reduce the 150-meter hard row, the
300-meter easy row, and the 4 minutes of rest. Our modified
workout will look like this:
75-meter hard row immediately followed
by 150-meter easy row.
Repeat 3 times consecutively.
Rest 2 minutes and repeat.
Pacing
Pacing will be based on perceived effort. For all the
workouts, you’ll notice at least one number, sometimes
more, in parenthesis. The numbers range from 1-10 and the more you’ll begin to understand what each zone should
are intended to dictate your pace, or how you’re supposed feel like.
to feel. The chart below illustrates what pace or perceived
effort you should maintain depending on the prescribed Miscellaneous
zone for the workout. 1. W:R or Work:Rest is the work to rest ratio. 1:1 means
you'll rest the amount of time it took you to complete the
Zones Perceived Effort/Pace
task. If the task took you a minute to complete, you'll rest a
10 Full Sprint minute. 1:.75 means you'll rest 75% of the time it took you
8-9 Controlled Sprint to complete the task, and so on.
7 Hard Tempo 2. Warm-ups & Cool-downs. For each training session, you
6 Moderate Tempo should include a proper warm-up and cool-down. Your
5 Easy Tempo warm-ups should be specific to the day’s training session.
3-4 Easy If the workout calls for rowing intervals, a light row of 5-10
minutes, or as needed, should do the job. One thing your
1-2 Recovery Pace warm-up should not do is to get you tired for the upcoming
Let’s take a look at an example: workout.
Wednesday of Week 2: Your cool-down, on the other hand, does not have to
8 x 500-meter tempo row (6-7). resemble your workout. As a matter of fact, your cool-
Work:Rest 1:1 down gives you a chance to add some extra mileage to your
biggest weakness. If running is your weakness, for example,
For this workout, you should be rowing in zones 6-7 which consider consistently cooling down with an easy 5-10
is a moderate to hard tempo pace. Another way to put it is minute run, or as needed; just don’t turn your cool-down
that it’s just below a controlled sprint. Don’t worry, the more into an extra training session.
you practice this by training in each of the different zones,
Week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8 x 400 meter run (6) 20-30 minute easy run (3- 1 minute tempo row (6- Rest Tempo row intervals: Long easy run. Minimum Rest
Work:Rest 1:1. 4) 7) followed by 1 minute 500m, 750m, 1000m, 45 minutes. (2-4)
easy row (1-4). Repeat 5 1250m, 1000m, 750m,
times. 500m (6).
-rest 4 minutes- Work:Rest 1:.75
1 minute tempo bike (6-
7) followed by 1 minute
easy bike (1-4). Repeat 5
times.

Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 minute tempo bike (7) 20-30 minute easy bike 8 x 500 meter tempo Rest 2 x 7.5 minute tempo Long easy bike. Rest
immediately followed by 1 (3-4) row (6-7). bike (5-7). Minimum 45 minutes. (2-
minute tempo run (6-7). Work:Rest 1:1 Rest 3.5 minutes 4)
Repeat 7 times. between sets.
Rest 2 minutes between
sets.

Week 3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Tempo run intervals: 400m, 20-30 minute easy row 20 second bike sprint (8- Rest 3 x 1000 meter tempo Long easy run. Minimum Rest
800m, 1200, 800m, 400m (6- (3-4) 9) immediately followed row (5-6). 45 minutes. (2-4)
7). by 1 minute easy bike (1- Work:Rest 2:1
Work:Rest 1:.75 2). Repeat 5 times
consecutively.
-rest 4 minutes-
30 second row sprint (8-
9) followed by 1 minute
easy row (1-2). Repeat 5
times consecutively.
Week 4 (Deload)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6 x 450 meter tempo run (5- Rest 20-30 minute easy row Rest 4 x 1.5 minute tempo Long easy row (2-4). 70% Rest
6). (3-4) bike (6-7). of your average long run.
Work:Rest 1:.75 Rest 1.5 minutes
between sets.
5-10 minute easy bike (3-
4) before and after.

Week 5
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Time trial options: 20-30 minute easy run (3- 2 x 1500 meter tempo Rest 150 meter hard row (8-9) 15-20 minutes of each Rest
1 mile run 4) row (6) immediately followed by (in this order):
1500 meter row Work:Rest 2:1 300 meter easy row (1- Easy row (3-4)
60 calorie bike -rest 4 minutes- 4). Repeat 3 times Easy bike (3-4)
Pick your favorite of the 2 x 50 calorie tempo bike consecutively. Easy run (3-4)
three options. You will (6) Rest 4 minutes and
retest this on week 12. Work:Rest 2:1 repeat.

Week 6
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 x 800 meter tempo run (6- 20-30 minute easy row 2 sets of: Rest 3 x 12 calorie hard bike Long easy run (2-4). Rest
7). (3-4) 20 calorie bike (8-9). Minimum 45 minutes.
Work:Rest 1:.75 400 meter run Work:Rest 1:2
-rest 3 minutes- -rest 3.5 minutes-
2 sets of: 3 x 10 calorie hard bike
15 bike (8-9).
400 meter run Work:Rest 1:2
-rest 2.5 minutes- -rest 3.5 minutes-
2 sets of 3 x 8 calorie hard bike (8-
10 calorie run 9).
400 meter run Work:Rest 1:2
(5-7)
Week 7
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2 x 8 minute tempo bike (5- 20-30 minute easy bike To be performed Rest 300 meter hard run (7-9) Long easy bike (2-4). Rest
7). (3-4) consecutively: immediately followed by Minimum 45 minutes.
Rest 3.5 minutes between 50 calorie tempo bike (5- 100 meter easy run (1-2).
sets. 7) Repeat 3 times.
1 mile easy run (2-4) Work:Rest 1:1
40 calorie tempo bike (5- Rest 4 minutes and
7) repeat.
1600 meter easy row (2-
4)

Week 8 (Deload)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
20-30 minute easy row (3- Rest 5 x 20 calorie tempo bike Rest 15 minute tempo run or Long easy run (2-4). 70% Rest
4) (5-6) row (5-6). 5-10 minute of your average long run.
Work:Rest 1:1 easy run or row before
and after.

Week 9
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Tempo row intervals: 20-30 minute easy run (3- 3 x 1200 meter tempo Rest 5 calorie bike sprint (10) 15-20 minutes of each Rest
500m, 750m, 1000m, 4) run (6-7) immediately followed by (in this order):
1500m, 1000m, 750m, Work:Rest 1:.75 8 calorie tempo bike (5- Easy row (3-4)
500m (6-7). 7) immediately followed Easy bike (3-4)
Work:Rest 1:.75 (However, by 12 calorie easy bike. Easy run (3-4)
rest no more than 3.5 Repeat 3 times
minutes after any set.) consecutively.
Rest 4 minutes and
repeat.
Rest 4 minutes and
repeat again.
Week 10
Week 10
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MONDAY
2 x 8.5 minute tempo bike TUESDAY
25-35 minute easy run (3- WEDNESDAY
30 second bike sprint (8- THURSDAY
Rest FRIDAY
8 x 600 tempo meter SATURDAY
Long easy row. Minimum SUNDAY
Rest
2 x 8.5 minute tempo bike
(5-7). 25-35
4) minute easy run (3- 30 second bike sprint
9) immediately (8-
followed Rest 8 x 600
row tempo meter
(6-7). Long
45 easy row.
minutes (2-4)Minimum Rest
(5-7).
Rest 3.5 minutes between 4) 9)
by immediately followed
1.5 minute easy bike row (6-7). 1:.75
Work:Rest 45 minutes (2-4)
Rest
sets. 3.5 minutes between by 1.5Repeat
(1-2). minute5easy
timesbike Work:Rest 1:.75
sets. (1-2). Repeat 5 times
consecutively.
consecutively.
-rest 4 minutes-
-rest 4 minutes-
30 second row sprint (8-
30 second row followed
9)immediately sprint (8-
9)immediately
by 1 minute easy followed
row (1-
by
2). 1Repeat
minute5 easy
timesrow (1-
2). Repeat 5 times
consecutively.
consecutively.
Week 11
Week 11
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MONDAY
4 x 5 minute tempo bike (5- TUESDAY
Rest WEDNESDAY
1 minute tempo bike (6- THURSDAY
Rest FRIDAY
Tempo run intervals: SATURDAY
Long easy run. Minimum SUNDAY
Rest
4
7).x 5 minute tempo bike (5- Rest 1
7)minute tempofollowed
immediately bike (6- Rest Tempo run intervals:
400m, 600m, 800m, Long easy run.
45 minutes Minimum
(2-4) Rest
7).
Rest 2.5 minutes between 7)
by immediately followed
200 meter hard run (8- 400m,
1200m,600m,
800m,800m,
600m, 45 minutes (2-4)
Rest
sets. 2.5 minutes between by 200 meter hard
9) immediately run (8-
followed 1200m,
400m. 800m, 600m,
sets. 9)
by immediately followed
1 minute tempo bike 400m.
Work:Rest 1:.75
by 1 minute tempo bike
(6-7) Work:Rest 1:.75
(6-7)
Repeat 7 times.
Repeat 7 times.between
Rest 2 minutes
Rest
sets. 2 minutes between
sets.

Week 12
Week 12
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MONDAY
Retest your week 5 time TUESDAY
20-30 minute easy run (3- WEDNESDAY
12 minute tempo row (6- THURSDAY
Rest FRIDAY
5 x 4 minute tempo bike SATURDAY
Long easy bike. SUNDAY
Rest
Retest your week
trial. Whether you 5ran,
time 20-30
4) minute easy run (3- 12
7). minute tempo
Row 6-10 row (6-
minutes Rest 5 x 4 minute tempo bike
(6-7). Long easy 45
Minimum bike.
minutes (2- Rest
trial.
rowed Whether
or biked,you ran,your
know 4) 7). Rowand
before 6-10after.
minutes (6-7).
Rest 2 minutes between Minimum
4) 45 minutes (2-
rowed
pace andor try
biked, know
to go your
a little before and after. Rest
sets. 2 minutes between 4)
pace
faster.and try to go
If you've a little
been sets.
faster.
puttingIfinyou've beenyou'll
the work,
putting
do great!in the work, you'll
do great!