SEGUNDA

The Little Mermaid OPTIONAL (Open)

Run 1000m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 1000m

TARGET SCORE
 Target Time: sub 13 minutes

 Time Cap: 16 minutes

The Little Mermaid (QuarterFinals, SemiFinals, & Games)
Run 1000m
-into-
5 Rounds
5 Ring Muscle Ups
10 Strict Handstand Push Ups
20 Pistols
-into-
Run 1000m

TARGET SCORE
 Target Time: sub 20 minutes

 Time Cap: 24 minutes

Tall Snatch 5-5-3-3

5 Tall Snatch @ 6/10 RPE
5 Tall Snatch @ 6/10 RPE
3 Tall Snatch @ 7/10 RPE
3 Tall Snatch @ 7/10 RPE

Barbell Prep
3 Sets
10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
10 Single Arm Kettlebell Clean and Push Press (5 each side)
10 Seated Straddle-Legged Double Dumbbell Shoulder Press
Double Dumbbell Walking Lunge + Curl to Press
Single Arm Kettlebell Clean and Push Press
Seated Straddle Legged Double Dumbbell Shoulder Press

Bench Good Morning

3 Sets x10 Bench Good Morning

*Perform a good morning sitting straddle on a bench.

**Try and get more than last week.
Snatch Lift Off + Snatch Deadlift to Mid Thigh + Snatch 4-4-3-3-3
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 8/10 RPE
Back Squat 1x4
Build to a set of 4 Back Squat @8/10 RPE

SESSÃO 2

“Part of Your World” (SemiFinals & Games)

21-15-9
Power Clean and Jerk (115/80)
3-2-1
Legless Rope Climbs
-rest until 12:00-
9-6-3
Power Clean and Jerk (245/165)
3-2-1
Legless Rope Climbs

TARGET SCORE
 Target Time each set: sub 7 minutes
 Time Cap each set: 10 minutes

TERÇA
“Under the Sea” OPTIONAL (Open)
4 sets
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-
*Reps ideally unbroken

TARGET SCORE
 Target Time each set: 30-45 seconds

 Time Cap each set: 90 seconds

“Under the Sea” (QuarterFinals, SemiFinals & Games)

2 sets (set 1 @75%, set 2@80% pacing effort)
3 Rounds
9 Deadlifts (275/185)
12 Burpee Over Bar
-rest 1 minute b/t sets-

TARGET SCORE
 Target Time each set: 2-3 minutes

 Time Cap each set: 4 minutes

Tall Clean 3x5
5 Tall Cleans @ 6/10 RPE
5 Tall Cleans @ 6/10 RPE
5 Tall Cleans @ 6/10 RPE
Barbell Prep
10 Wide Grip Barbell Curls
10 Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the
thrust)
10 Banded Push Ups
Wide Grip Barbell Curls
Weighted Hip Thrusts
Banded Push Ups
Bench Press 5-5-4-4-4
5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
*Move up in weight each set
*Perform 10 TEMPO Single Arm Dumbbell Row (5 each side) in between sets (3
second descent, 1 second hold at the top and bottom of each rep)
Clean Lift Off + Clean Deadlift to Mid Thigh + Power Clean to Parallel + Clean
5x4
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
Clean @ 6/10 RPE
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
Clean @ 6.5/10 RPE
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
Clean @ 7/10 RPE
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
Clean @ 7.5/10 RPE
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
Clean @ 8/10 RPE

SESSÃO 2

King Triton (QuarterFinals, SemiFinals & Games)

2 sets
25/20 Calorie Ski
5 Wall Walks
50’ Handstand Walk
5 Wall Walks
25/20 Calorie Ski
-Rest 1:1 b/t sets-

TARGET SCORE
 Target Time each set: sub 5 minutes

 Time Cap each set: 7 minutes

Zone 2 Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

QUARTA
Ariel + Prince Eric OPTIONAL (Open)
5 sets:
600m Row or Ski at RPE5,
3 Minute Echo Bike at RPE3,
- Rest 1 minute b/t sets-

*Score Echo Bike Calories

TARGET SCORE
 Target Calories each set: 20/15+

 Minimum Calories before scaling each set: none

 Target Time each set: sub 6 minutes
 Time Cap each set: none

Ariel + Prince Eric (QuarterFinals, SemiFinals & Games)

3 sets (set 1 @75%, set 2 @80%, set 3@85% pacing effort)

15/12 Calorie Row
15 Overhead Squats (115/80)
30 Chest to Bar Pull Ups
15 Overhead Squats (115/80)
15/12 Calorie Row
-rest 3 minutes b/t sets-

*QuarterFinals only perform 2 sets and score slowest set twice

TARGET SCORE
 Target Time each set: 3-4 minutes
 Time Cap each set: 5 minutes

Hang Snatch + Overhead Squat 1x4

Take 10 minutes to establish a 3 RM Hang Snatch + 1 Overhead Squat (On the
last rep only).
Barbell Prep
3 Sets
:60 Side Forearm Plank with Top Leg Up on Bench (:30 each side)
10 Alternating Twisting Back Extensions
:60 Sandbag Hold
Side Forearm Plank with Top Leg on Bench
Alternating Twisting Back Extensions
Sandbag Hold
Hang Snatch 5-4-3-2-1
2 Times Through:

Hang Snatch Speed Ladder

5 Hang Snatch @ 5/10 RPE

4 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
*Rest as needed in between sets

*This is to be performed as fast as possible with 5 different bars (or someone

changing your weights for you each set).
**Record heaviest set as score.

SESSÃO 2

Ariel + Prince Eric OPTIONAL (QuarterFinals, SemiFinals & Games)

5 sets:
600m Row or Ski at RPE5,
3 Minute Echo Bike at RPE3,
- Rest 1 minute b/t sets-

*Score Echo Bike Calories

TARGET SCORE
 Target Calories each set: 25/20+

 Minimum Calories before scaling each set: none

 Target Time each set: sub 6 minutes
  Time Cap each set: none

Scuttle (SemiFinals & Games)

2 sets (1 set every 10 minutes)

50’ Sled Push (2x45/1x45)
5 Strict Deficit Handstand Push Ups (3.5”/2”)
50’ Sled Push (2x45/1x45)
5 Strict Deficit Handstand Push Ups (3.5”/2”)
50’ Sled Push (2x45/1x45)
5 Strict Deficit Handstand Push Ups (3.5”/2”)
50’ Sled Push (2x45/1x45)

TARGET SCORE
 Target Time each set: 3-4 minutes

 Time Cap each set: 6 minutes

QUINTA

BikeErg: Lactate Threshold

Warm-Up
2 Min at RPE3 (or 70-80 RPM)
2 Min at RPE5 (or 80 RPM)
2 Min at RPE6 (or 85 RPM)
2 Min at RPE7 (or 90 RPM)
1 Min at RPE1-2 (any RPM)

Main Workout:
5x 20 Sec at RPE10, D1 (Max RPM), 40 Sec at RPE1-2 (Any RPM)
Redo Warm-up (Yes..2nd time)
5x 10 Sec at RPE10, D1 (Max RPM), 50 Sec at RPE1-2 (Any RPM)
Redo Warm-up (Yes..3rd time)
5x 15 Sec at RPE10, D1 (Max RPM), 45 Sec at RPE1-2 (Any RPM)
Time: 42 Min

*SCORE = TOTAL METERS (including 1st, 2nd, and 3rd Warm Ups)

SEXTA
Barbell Prep
3 Sets
10 Plate Press Cossack Squat (Press plate out as you descend, bring plate back
to chest as you stand)
20 Single Arm Dumbbell Bench Press (10 each side)
20 Kettlebell Side Bends (10 each side)
Plate Press Cossack Squat
Single Arm Dumbbell Bench
Kettlebell Side Bends
Shoulder Press 1x3
Take 10 Minutes to establish a 3 RM Strict Press.
Ursula (Open) OPTIONAL
16 Minute EMOM
4 Sets:
Minute 1 - 50 Double Unders
Minute 2 - 5 Power Cleans (155/105)
Minute 3 - 200m Run
Minute 4 - 10 GHD Sit Ups (OR 15 Abmat Sit Ups)

TARGET SCORE
 Target Time each minute: sub 40 seconds

 Time Cap each minute: 45 seconds

Ursula (QuarterFinals, SemiFinals & Games)

For time:
1-2-3-4-5-6-7-8-9
Front Squats (205/135)
Bar Facing Burpee

Time Cap: 12 minutes

TARGET SCORE
 Target Time: 8-10 minutes

 Time Cap: 12 minutes

SESSÃO 2
“Poor Unfortunate Souls” (QuarterFinals, SemiFinals & Games)

3 rounds
150 Double Under
15 Bar Muscle Ups

TARGET SCORE
 Target Time: sub 10 minutes

 Time Cap: 14 minutes

SABADO

Snatch 5x1
Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

Clean & Jerk 5x1

Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles
Sebastian + Flounder (Open) OPTIONAL

Partner Workout
2 Rounds through the following:

AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Synchro Burpee Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Synchro Burpee Bar Muscle Ups
-rest 1 Minute-

-no additional rest b/t rounds-

*Each partner has their own bike for the workout (i.e. both biking the
1000/900m at the same time)
**Sub 30/24 Calorie Assault Bike, 25/20 Calorie Echo Bike, 500m Row, 500m
Ski or 400m Run for Rx’d if needed.

TARGET SCORE
 Reps equal total work done AFTER the bike (aka the bike doesn’t equal any
reps)
 Target Reps each set: 6+
 Minimum reps before scaling each set: 4

Sebastian + Flounder (QuarterFinals, SemiFinals & Games)

Partition as desired
300’ Front Rack Kettlebell Walking Lunge (2x53/35)
400' Handstand Walk
50 Hang Kettlebell Clean and Jerks (2x53/35)

*20 Minute Cap

TARGET SCORE
 Target Time: sub 15 minutes

 Time Cap: 20 minutes

“Kiss the Girl” (QuarterFinals, SemiFinals & Games)

21 Wall Facing Strict Handstand Push Ups

15 Box Jumps (30/24)
6 Rope Climbs
3 Legless Rope Climbs
-rest til 15:00-
50 GHD Sit Ups
50/40 Calorie Row
50 Wall ball (20/14) (11/10)

TARGET SCORE
 Target Time workout 1: sub 4 minutes
  Target Time workout 2: sub 7 minutes
 Time Cap workout 1: 5 minutes
 Time Cap workout 2: 10 minutes

Zone 2 Cardio/Heart Rate (SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

DOMINGO

Swim Workouts

Warm-Up: 50m Easy

6 Minute Kick (40 Sec Easy, 20 Sec Fast, Repeat)
2x 100m Swim at RPE3-4 15 Sec Rest
200m Free (25m Drill /25m Swim), 30 Sec Rest
2x 100m Swim at RPE5-6, 15 Sec Rest
200m (Pull), 30 Sec Rest
2x 100m Swim at RPE7-8, 15 Sec Rest
200m (50m Non-Free /50m Free), 30 Sec Rest
2x 100m Swim at RPE9-10, 15 Sec Rest
Cool Down: 50m Easy
Total 1750m