01062026 Phase 1 Week 1 Session C
01062026 Phase 1 Week 1 Session C
Warm Up
1:30 Row (easy)
10/10 Leg Swing
10 knuckle Drag
5/5 Worlds Greatest Stretch
1:30 Ski (easy)
10/10 Leg Swing
10 Knuckle Drag
5/5 Worlds Greatest Stretch
Movement Prep
3 rounds
(building to just below working weight.)
6–8 KB/DB RDL
20m farmer carry
4–6 box-supported hinge
20–30 sec easy row/ski
1 Practice Round (test working load)
220/180m Ski or Row
30m Farmers Carry
10 Db RDL
Aerobic Capacity + Accessory
AMRAP12
220/180m Ski or Row
30m farmers Carry
10 Db RDL
*At 6:00 Switch Ergs
immediately into
3min easy Row/Ski (RPE2)
Accessory
2-3 Rounds
8-10 Dead Bug each side
:30-:40 Tall Kneeling Kb Hold
Athlete Notes
Today is about capacity, not intensity.
Move at a pace you could hold longer than the clock.
Ergs stay smooth, carries stay tall, hinges stay controlled.
If breathing spikes or posture slips, slow down — consistency wins.
Calm work builds real engine.