NAME DATE

RECOVERY TARGET RPE

WEEK 9 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Push up to downward dog 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green power intervals Primary conditioning exercise Green 6-8 50-60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Dumbbell bench press 2-3 8-12 -

A 2 Repetition Pull 1-arm dumbbell row 2-3 8-12 60s

B 1 Repetition Push/Press Feet-elevated explosive push-up 2-3 10-12 -

B 2 Repetition Core Feet-elevated Front plank hold (up to 3 min) 2-3 -

B 3 Repetition Pull Pull ups - add weight if possible 2-3 8-10 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 9 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 12-15 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Banded superman 2-3 10-12 -

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 9 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Low CNS warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green threshold Primary conditionning exercise Top green 3-5 min 3 2-4 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Squat Barbell squats 3-4 10-12 4040 40s

A 1 Repetition Squat Bodyweight squat jumps or box jumps 2-3 8-10 -

A 2 Repetition Core Cable exercise or med ball throws 2-3 12-15 45s

COOLDOWN
RECOVERY +/-
EXERCISE #1 EXERCISE #2

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 9 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Push up to downward dog 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 12-15 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 1 AMRAP -

A 2 Repetition Pull Pull ups 1 AMRAP -

A 3 Repetition Core Front plank hold (up to 3 min) 1 -

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 9 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Primary conditioning exercise Blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Hinge Trap bar deadlift 3-4 8-10 4040 40s

A 1 Repetition Hinge Single-leg dumbbell RDL 2-3 8-10 -

A 2 Repetition Push/press Standing overhead DB press 2-3 10-12 45s

Repetition Push/press Push ups 2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 10 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Push up to downward dog 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green power intervals Primary conditioning exercise Green 8-10 40-50s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Dumbbell bench press 3-4 8-12 -

A 2 Repetition Pull 1-arm dumbbell row 3-4 8-12 60s

B 1 Repetition Push/Press Feet-elevated explosive push-up 2-3 10-12 -

B 2 Repetition Core Feet-elevated Front plank hold (up to 3 min) 2-3 -

B 3 Repetition Pull Pull ups - add weight if possible 2-3 8-10 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 10 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 12-15 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Banded superman 2-3 10-12 -

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 10 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Low CNS warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green threshold Primary conditionning exercise Top green 4-6 min 3 2-4 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Squat Barbell squats 3-4 10-12 4040 40s

A 1 Repetition Squat Bodyweight squat jumps or box jumps 3-4 8-10 -

A 2 Repetition Core Cable exercise or med ball throws 3-4 12-15 45s

COOLDOWN
RECOVERY +/-
EXERCISE #1 EXERCISE #2

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 10 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Push up to downward dog 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 12-15 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 1 AMRAP -

A 2 Repetition Pull Pull ups 1 AMRAP -

A 3 Repetition Core Front plank hold (up to 3 min) 1 -

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 10 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Primary conditioning exercise Blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Hinge Trap bar deadlift 3-4 8-10 4040 40s

A 1 Repetition Hinge Single-leg dumbbell RDL 2-3 8-10 -

A 2 Repetition Push/press Standing overhead DB press 2-3 10-12 45s

Repetition Push/press Push ups 2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 11 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Lateral split squat with cross connect 2-3 10-12

Upper body med ball series

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green endurance intervals Primary conditioning exercise Green 6-8 75-90s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Pull Pull ups - add weight if possible 3-4 8-12 -

A 2 Repetition Push/Press Feet-elevated explosive push-up 3-4 12-15 60s

B 1 Repetition Pull 1-arm dumbbell row 2-3 10-12 -

B 2 Repetition Push/Press Standing overhead DB press 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 11 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 8-10 min

Tempo intervals Run/bike/row/other 8-10 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Top foot raised lateral plank holds (up to 3 min) 2-3 -

A 3 Repetition Core 90:90 trunk rotation 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 11 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Power / speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green endurance intervals Primary conditionning exercise 8-10 60-75s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell squats 3-4 6-8 -

A 2 Repetition Squat Bodyweight squat jumps or box jumps 3-4 8-10 90s

Repetition Core Cable exercise or med ball throws 3-4 12-15 45s

COOLDOWN
RECOVERY +/-
EXERCISE #1 EXERCISE #2

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 11 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Lateral split squat with cross connect 2-3 10-12

Upper body med ball series

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Top foot raised lateral plank holds (up to 3 min) 2-3 -

A 2 Repetition Core 90:90 trunk rotation 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 11 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Power / speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green repeats Primary conditioning exercise Green 10-12 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Hinge Trap bar deadlift 2-3 8-10 -

A 2 Repetition Lunge Walking lunge 2-3 8-10 60s

Repetition Push/press Push ups 1-2 AMRAP

Repetition Pull Pull ups 1-2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 12 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Lateral split squat with cross connect 2-3 10-12

Upper body med ball series

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green endurance intervals Primary conditioning exercise Green 8-10 60-75s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Pull Pull ups - add weight if possible 3-4 10-12 -

A 2 Repetition Push/Press Feet-elevated explosive push-up 3-4 12-15 45s

B 1 Repetition Pull 1-arm dumbbell row 2-3 10-12 -

B 2 Repetition Push/Press Standing overhead DB press 2-3 10-12 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 12 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 8-10 min

Tempo intervals Run/bike/row/other 8-10 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Top foot raised lateral plank holds (up to 3 min) 2-3 -

A 3 Repetition Core 90:90 trunk rotation 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 12 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Power / speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green endurance intervals Primary conditionning exercise 10-12 60-75s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell squats 3-4 6-8 -

A 2 Repetition Squat Bodyweight squat jumps or box jumps 3-4 10-12 90s

Repetition Core Cable exercise or med ball throws 3-4 12-15 45s

COOLDOWN
RECOVERY +/-
EXERCISE #1 EXERCISE #2

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 12 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Lateral split squat with cross connect 2-3 10-12

Upper body med ball series

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 25-30 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Top foot raised lateral plank holds (up to 3 min) 2-3 -

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 box breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 12 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Power / speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Green repeats Primary conditioning exercise Green 12-14 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Hinge Trap bar deadlift 2-3 10-12 -

A 2 Repetition Lunge Walking lunge 2-3 10-12 60s

Repetition Push/press Push ups 1-2 AMRAP

Repetition Pull Pull ups 1-2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW