Conditioning & Work Capacity Schedule

Phase 3 - Conditioning & Work Capacity (8 weeks)
Weekly view. Built for pacing, repeat effort output, aerobic base, and faster recovery between hard efforts.

View All Phases Download Progress Sheet Submit Results

Weekly View

Current Week

This phase is currently not active.

All Weeks

Week 1 — Baseline + Aerobic Foundation Test day, aerobic base, tempo work, and controlled capacity support
TEST WEEK

Day 1 — Baseline Testing TEST

Focus

  • 5-minute row distance test
  • Sally Up challenge (time to failure)
  • Dead hang max time
  • Group-based testing with full recovery and rotation

Emphasis: max effort per test, clean form, full recovery.

Day 2 — Aerobic Base + Movement Efficiency Base

Focus

  • 1-mile aerobic run (controlled pace)
  • Loaded carries + lower body integration
  • Zone 2 aerobic circuit with isometrics and light power

Emphasis: steady breathing, efficient movement, no burnout.

Day 3 — Tempo Engine + Mechanics Tempo

Focus

  • Upper body and posterior chain circuit work
  • TRX strength and control
  • Moderate intensity capacity training (Spartan-style circuit)

Emphasis: smooth rhythm, posture control, sustainable output.

Day 4 — Bike Tempo + Aerobic Capacity Capacity

Focus

  • Aerobic intervals (bike + rope + carries)
  • Repeatable output strength work
  • Core control under fatigue

Emphasis: controlled breathing, consistent cadence, no tension.

Week 2 — Interval Build + Loaded Capacity Intervals, trunk stability, loaded carries, and controlled recovery
Progression week

Day 1 — Row Intervals + Core & Aerobic Support Engine

Focus

  • Row interval work with repeatable pacing
  • Core stabilization (planks, back extensions, anti-rotation)
  • Double KB clean + press ladder with pull-up accumulation
  • Row/ski conditioning with upper-body support work

Emphasis: consistent splits, strong bracing, controlled breathing.

Day 2 — Upper Capacity + Loaded Carry Integration Capacity

Focus

  • Sally Up challenge for upper body endurance
  • Core and pressing strength (rollouts, incline bench, curls)
  • KB complex + progressive carry variations (farmer, rack, overhead)

Emphasis: maintain output under fatigue, stable trunk during carries.

Day 3 — Tempo Capacity + Trunk Control Tempo

Focus

  • TRX + jump rope + slam ball tempo engine
  • Posterior chain/power (lunges, swings, nordics, bike)
  • Unilateral control (split squat holds, TRX pistol, Copenhagen plank)

Emphasis: smooth pacing, controlled fatigue, strong positions.

Day 4 — Aerobic Flush + Recovery Integration Recovery

Focus

  • Low intensity aerobic work (1 mile jog)
  • Light strength integration (carries, bench, med ball)
  • Mobility, recovery, and breathing reset work

Emphasis: recovery without shutdown, restore movement quality.

Week 3 — Mixed Modal Engine Build + Output Control Longer mixed-modal output with posture and breathing control
Build week

Day 1 — Row Intervals + Core & Aerobic Support Engine

Focus

  • Low intensity aerobic flush through sustained jogging
  • Core rotation and stabilization integration
  • Explosive lower-body support with jumps and cleans
  • Light speed-strength exposure through explosive squatting

Emphasis: aerobic rhythm, clean explosive mechanics, trunk stability.

Day 2 — Bike Tempo + Aerobic Capacity Tempo

Focus

  • Mixed modality aerobic intervals with bike integration
  • Tempo strength (RDLs, chinups, jump rope)
  • Isometric pressing endurance and trunk control
  • Loaded carries paired with repeatable output work

Emphasis: controlled breathing, sustainable pace, posture under fatigue.

Day 3 — KB Complex Day Capacity

Focus

  • Full-body KB complexes for sustained output
  • Grip, trunk, and posterior-chain endurance development
  • Hanging core stabilization and back extension support
  • Progressive loading through repeatable KB patterns

Emphasis: smooth transitions, stable trunk, consistent capacity.

Day 4 — Conditioning + Mobility & Longevity Recovery

Focus

  • Aerobic running intervals + rotational power work
  • Sally Up challenge for endurance and resilience
  • Conditioning intervals using ski/row and air bike efforts
  • Mobility and recovery integration through controlled movement

Emphasis: maintain movement quality under fatigue and recover actively.

Week 4 — Power Endurance + Aerobic Stability Mixed-modality output with lateral/reactive control and posture under fatigue
Progression week

Day 1 — Launch Muscle Power + Trunk Stabilizers Power

Focus

  • Explosive unilateral lower-body work + trunk stability
  • Sprint resistance integration for acceleration power
  • Posterior chain loading through RDLs, swings, deadlifts
  • Rotational med ball work for power transfer

Emphasis: explosive hip drive, trunk control, acceleration mechanics.

Day 2 — Lateral Power + Reactive Control Lateral

Focus

  • Frontal-plane movement and reactive stabilization
  • Shoulder activation and scapular integrity prep
  • Lower-body strength with lateral trunk engagement
  • Rotational posterior-chain work (rows, extensions, KB snatches)

Emphasis: lateral stability, reactive control, postural strength.

Day 3 — Repeatable Effort + Aerobic Power Engine

Focus

  • Aerobic rowing intervals with repeatable pacing
  • Upper-body push/pull structural balance under fatigue
  • Hanging core endurance and trunk stiffness
  • Controlled arm finisher paired with conditioning output

Emphasis: aerobic consistency, repeatable effort, posture maintenance.

Day 4 — Aerobic Flow + Shoulder Stability + Core Control Recovery

Focus

  • Sustained low-intensity conditioning with controlled output
  • Overhead pressing endurance and shoulder stabilization
  • Core integration through planks, situps, and dynamic control
  • Sally Up challenge for endurance and pacing discipline

Emphasis: sustainable conditioning, overhead stability, controlled fatigue.

Week 5 — Power Endurance + Output Consistency Sustained conditioning output with controlled fatigue and posture quality
Build week

Day 1 — Launch Muscle Power + Trunk Stabilizers Power

Focus

  • Explosive unilateral lower-body work with trunk integration
  • Band-resisted acceleration work
  • Posterior-chain development (swings, RDLs, deadlifts)
  • Rotational power work for force transfer and stability

Emphasis: explosive intent, trunk stiffness, acceleration posture.

Day 2 — Lateral Power + Reactive Control Lateral

Focus

  • Lateral movement prep and reactive stabilization
  • Shoulder activation and scapular integrity development
  • Controlled squat loading with frontal-plane stability
  • Posterior-chain support (rowing, snatching, back extension)

Emphasis: reactive control, lateral stability, postural strength.

Day 3 — Repeatable Effort + Aerobic Power Engine

Focus

  • Repeatable rowing intervals with controlled pacing
  • Push/pull upper-body balance under moderate fatigue
  • Hanging core endurance and trunk control
  • Arm finisher paired with sustainable conditioning output

Emphasis: pacing discipline, repeatable effort, movement consistency.

Day 4 — Aerobic Flow + Shoulder Stability + Core Control Recovery

Focus

  • Sustained aerobic work with controlled muscular endurance
  • Overhead pressing stability + trunk bracing
  • Shoulder endurance through repeated stabilization
  • Sally Up challenge for output management

Emphasis: controlled fatigue, overhead stability, sustainable output.

Week 6 — Output Durability + Recovery Control Sustained mixed-modal output with recovery pacing and structural control
Build week

Day 1 — Aerobic Flow + Shoulder Stability + Core Control Integration

Focus

  • Aerobic conditioning with overhead and trunk stability
  • Banded shoulder preparation and activation
  • Full-body conditioning (cleans, snatches, rowing intervals)
  • Core control through hollow-body and anti-extension work

Emphasis: overhead stability, aerobic rhythm, trunk control.

Day 2 — High-Output Cyclic Power + Recovery Control Cyclic

Focus

  • Sally Up and push-up ladders for endurance challenge
  • Jump rope, swings, and loaded carry conditioning
  • Lower-body endurance + sustained trunk engagement
  • Capacity finisher with pressing strength and lower-body holds

Emphasis: sustainable output, fatigue control, repeatable effort.

Day 3 — Conditioning and Recovery Recovery

Focus

  • Aerobic flush intervals (row, ski, bike, jog)
  • Posterior-chain endurance (nordics, back extensions)
  • Upper-body pulling integrated with trunk stability
  • Controlled recovery pacing with long-duration flow

Emphasis: aerobic recovery, structural endurance, pacing consistency.

Day 4 — Lateral Power + Reactive Control Lateral

Focus

  • Lateral prep with knee/ankle stabilization
  • Unilateral squat patterns for lower-body control
  • Loaded carries + RDL for trunk/posterior integration
  • TRX and kettlebell stabilization work

Emphasis: lateral stability, lower-body control, structural balance.

Week 7 — Structural Conditioning + Output Durability Sustained mixed-modal density with trunk and shoulder control
Peak week

Day 1 — Aerobic Flow + Shoulder Stability + Core Control Endurance

Focus

  • Sally Up challenge for endurance and pacing
  • Shoulder/trunk integration with halos and overhead pressing
  • Lower-body strength with controlled squat loading
  • Accessory shoulder/arm work with trunk stabilization

Emphasis: overhead control, sustained output, trunk stiffness.

Day 2 — Strength + Aerobic Integration Strength

Focus

  • Posterior-chain strength (deadlifts, split squats)
  • Aerobic support work with plank stabilization
  • Hamstring/lower-body endurance via TRX + jump rope
  • Continuous carry-and-jog finisher

Emphasis: posture under fatigue, loaded quality, repeatable effort.

Day 3 — Upper-Body Power + Stability Control Power

Focus

  • Explosive KB swings/snatches
  • Rows and pressing for structural upper-body strength
  • Side planks and toes-to-bar for trunk endurance
  • Conditioning intervals with loaded carry stabilization

Emphasis: explosive mechanics, trunk control, conditioning rhythm.

Day 4 — Hips/Power + Conditioning Flow Flow

Focus

  • Hip thrust and RDL loading for posterior emphasis
  • Back/trunk integration with pulling and hollow-body work
  • KB deadlift-clean-thruster conditioning complex
  • Continuous aerobic work with total-body fatigue management

Emphasis: hip power endurance, conditioning flow, structural balance.

Week 8 — Deload + Recovery Consolidation Controlled volume, movement reset, and transition prep
DELOAD

Day 1 — Conditioning + Recovery Recovery

Focus

  • Low-intensity aerobic flush through sustained jogging
  • Controlled trunk and posterior-chain endurance work
  • Neck/shoulder preparation in recovery flow
  • Mobility-focused stabilization with low-load explosive movement

Emphasis: recovery pacing, posture restoration, trunk control.

Day 2 — Aerobic Flow + Shoulder Stability + Recovery Stability

Focus

  • Lower-body stability with controlled unilateral patterns
  • Shoulder integrity and overhead stability via banded activation
  • Trunk control with loaded carries and front rack positions
  • Turkish getup teaching progression with quality focus

Emphasis: controlled movement, positional awareness, recovery mechanics.

Day 3 — Final Testing & Cool Down TEST

Focus

  • Sprint testing under low accumulated fatigue
  • KB carry complexes for integrated full-body conditioning
  • Turkish getup instruction for coordination and shoulder stability
  • Cooldown focused on breathing and mobility restoration

Emphasis: clean mechanics, controlled intensity, movement efficiency.

Phase 3 Coach Notes

  • Conditioning output should stay smooth and repeatable throughout the phase.
  • Breathing controls intensity and recovery, not ego pacing.
  • Core bracing and posture quality are non-negotiable under fatigue.
  • Explosive work stays fast and technically clean.
  • Shoulder positioning must remain stable during loaded and overhead work.
  • Recovery work is active and restorative, not extra fatigue.