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.

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Weekly View

Current Week

We’ll highlight the current week based on today’s date. If nothing loads, today may be outside Phase 3 dates.

All Weeks

Week 1 - Baseline + Pacing Fundamentals Testing + teach effort control before volume climbs
TEST WEEK

Day 1 - Full Baseline Testing TEST

Focus

  • TEST: 5-minute row distance
  • TEST: max dead hang
  • TEST: Sally Up challenge
  • 5 to 8 minutes rest between test blocks
  • Breathing reset + pacing education between efforts
  • Easy jog or walk to finish

Coach Emphasis

  • Establish honest baselines, not early hero scores
  • Teach nasal recovery and posture under fatigue

Day 2 - Aerobic Base + Carry Capacity Base

Focus

  • Zone 2 circuit: bike, jog, jump rope, med-ball slams
  • Farmer carry intervals with posture focus
  • Bodyweight trunk circuit between stations

Coach Emphasis

  • Build rhythm, not burnout
  • Keep carries crisp and breathing controlled

Day 3 - Circuit Mechanics + Repeat Efforts Circuit

Focus

  • Teach work:rest pacing across 4 short stations
  • KB swing, box step-up, rope waves, and shuttle mechanics
  • Partner accountability on transitions and rep quality

Coach Emphasis

  • Fast setup, clean movement, no sloppy reps
  • Transitions matter as much as output

Day 4 - Recovery Flush + Mobility Reset Recovery

Focus

  • Low-intensity flush circuit
  • Mobility and tissue care reset
  • Light breathing intervals and posture work

Coach Emphasis

  • Let the baseline work settle in
  • Leave better than you came in
Week 2 - Base Engine Build Longer aerobic work + controlled density increase
Progression week

Day 1 - Row Pace Intervals + Trunk Endurance Engine

Focus

  • Row intervals at repeatable split times
  • Dead bug and plank variations between sets
  • Light sled drags for aerobic support

Coach Emphasis

  • Every interval should look the same
  • Own the brace before pace rises

Day 2 - Tempo Runs + Carry Finish Tempo

Focus

  • Tempo runs at submax effort with walk-back recovery
  • Farmer carry ladder with moderate load
  • Calf and hip durability prep

Coach Emphasis

  • Stay relaxed at pace
  • No sprinting on tempo day

Day 3 - Mixed Modal Density Circuit Density

Focus

  • 8 to 10 station circuit with bike, ropes, sled, and step-ups
  • Short work bouts with fixed rest
  • Grip management and breathing under turnover

Coach Emphasis

  • Move efficiently between stations
  • Rest is prescribed, not optional

Day 4 - Flush Circuit + Mobility Capacity Recovery

Focus

  • Bike flush and mobility flow in continuous format
  • Band pull-aparts, reverse sled drags, and trunk holds
  • Mobility and breathing cooldown

Coach Emphasis

  • Recovery still has structure
  • Finish fresher than you started
Week 3 - Mixed Modal Capacity More total work with clean repeatability
Build week

Day 1 - Threshold Row + KB Work Sets Threshold

Focus

  • Longer row pieces near threshold pace
  • KB swings and goblet squats between intervals
  • Dead hang support volume after rows

Coach Emphasis

  • Threshold is hard but sustainable
  • Grip should challenge, not fail early

Day 2 - Shuttle Repeats + Sled Pushes Repeat

Focus

  • Repeated short shuttles with strict recovery windows
  • Moderate sled pushes for leg endurance
  • Anti-rotation trunk work between rounds

Coach Emphasis

  • Decelerate cleanly every rep
  • Hold repeat speed without panic pacing

Day 3 - Partner Circuit Competition Partner

Focus

  • Partner-based work share on row, ropes, carries, and slams
  • Track total rounds completed at controlled quality
  • Transition discipline and communication

Coach Emphasis

  • Compete without wrecking mechanics
  • Partners keep each other on pace

Day 4 - Aerobic Restore + Grip Support Recovery

Focus

  • Easy assault bike or jog intervals
  • Grip endurance support with short hang clusters
  • Shoulder and thoracic mobility reset

Coach Emphasis

  • Respect the lower-intensity day
  • Breathing and posture stay organized
Week 4 - Mid-Phase Capacity Check Rehearse test pieces and push sustainable output
Benchmark week

Day 1 - 4-Minute Row Rehearsal + Hangs Benchmark

Focus

  • Row rehearsal at slightly faster-than-base pace
  • Dead hang clusters with total time target
  • Short flush after main work

Coach Emphasis

  • Rehearsal informs pacing, it is not an all-out test
  • Hands stay engaged and shoulders packed

Day 2 - Threshold Circuit + Carry Finisher Threshold

Focus

  • Longer station work on sled, step-up, rope, and bike
  • Carry finisher under controlled fatigue
  • Core bracing through transitions

Coach Emphasis

  • Hold output deep into the session
  • No collapsed posture on carries

Day 3 - Sally Up Practice + Bodyweight Density Bodyweight

Focus

  • Sally Up rehearsal with strict standards
  • Push-up, squat, and split-stance density work
  • Mobility between rounds to keep positions clean

Coach Emphasis

  • Earn range before chasing reps
  • Bracing must survive fatigue

Day 4 - Aerobic Deload Flush Unload

Focus

  • Lower-output bike, sled drag, and mobility flow
  • Short trunk endurance holds
  • Reset before the harder back half of the phase

Coach Emphasis

  • Reduce fatigue without going inactive
  • Come out of the week feeling ready to build
Week 5 - Repeat Sprint Endurance Higher output with disciplined recovery windows
Build week

Day 1 - Repeated Sprint Circuit Repeat

Focus

  • Repeated sprint bouts paired with row recovery
  • Short shuttle changes of direction under fatigue
  • Light KB hinge support to reinforce mechanics

Coach Emphasis

  • Fast first reps and stable last reps
  • Relax the upper body when heart rate climbs

Day 2 - Long Intervals + Grip Endurance Engine

Focus

  • Longer row or bike intervals at threshold effort
  • Dead hang accumulation with short rest
  • Posterior chain durability accessories

Coach Emphasis

  • Stay aggressive but repeatable
  • Grip work should toughen, not tear up hands

Day 3 - Team Conditioning Relay Relay

Focus

  • Relay format using sleds, med-ball slams, and shuttle work
  • Shared scoring for total quality rounds
  • Recovery organization between relay legs

Coach Emphasis

  • Competition sharpens intent, not slop
  • Communicate and move with urgency

Day 4 - Tempo Flush + Mobility Capacity Recovery

Focus

  • Tempo flush with easy runs or bike repeats
  • Mobility lanes for hips, ankles, and shoulders
  • Trunk endurance circuit at low intensity

Coach Emphasis

  • Keep recovery days intentional
  • Reset for the hardest work block next week
Week 6 - Threshold and Work Density Peak build with more work in the same time
Peak build

Day 1 - Threshold Ladder + Carry Blocks Threshold

Focus

  • Threshold ladder on rower or bike with ascending durations
  • Carry blocks between pieces for posture under fatigue
  • Controlled trunk work after each round

Coach Emphasis

  • Stay just under the red line until the last piece
  • Carry tall even when breathing is heavy

Day 2 - Density Circuit Progression Density

Focus

  • Repeat Week 3 style circuit with tighter rest and cleaner targets
  • Rope waves, sled pushes, step-ups, and med-ball throws
  • Score rounds while protecting movement quality

Coach Emphasis

  • More work, same standards
  • Do not let transition speed wreck technique

Day 3 - Repeat Effort Challenge Challenge

Focus

  • Work:rest challenge on shuttles, slams, and bodyweight patterns
  • Track output drop-off from first round to last
  • Breathing discipline and quick reset practice

Coach Emphasis

  • Best athletes fade the least
  • Recover with intent between rounds

Day 4 - Recovery Capacity Circuit Recovery

Focus

  • Long easy cyclical work with mobility checkpoints
  • Dead hang technique and shoulder care
  • Light reverse sled and band work

Coach Emphasis

  • Use this day to absorb the build
  • No hidden conditioning race
Week 7 - Peak Repeat Effort Final hard push before testing and unload
Peak week

Day 1 - Extended Work Capacity Circuit Peak

Focus

  • Extended mixed modal circuit with row, sled, carry, and slam stations
  • Build total output while holding pacing discipline
  • Short trunk holds inside the work blocks

Coach Emphasis

  • Stay composed under the highest phase volume
  • Every station should still look athletic

Day 2 - Test Prep Row + Grip Rehearsal Prep

Focus

  • Short race-pace row pieces with full recovery
  • Dead hang rehearsal with submax holds
  • Mobility and breathing reset between efforts

Coach Emphasis

  • Sharpen pace without accumulating heavy fatigue
  • Exit feeling ready for test week

Day 3 - Sally Up Standard Rehearsal Prep

Focus

  • Strict rehearsal for Sally Up challenge positions
  • Low-volume bodyweight and mobility support
  • Calm recovery and tissue care work

Coach Emphasis

  • Standards first, confidence second
  • Do not turn prep into a hidden max effort

Day 4 - Unload Flow + Freshness Unload

Focus

  • Easy bike or jog flush
  • Mobility flow and breathing cadence work
  • Very light carries and activation

Coach Emphasis

  • Protect freshness for final tests
  • No athlete should leave smoked
Week 8 - Final Testing + Deload Validate gains and transition cleanly to Phase 4
FINAL TESTS

Day 1 - Full Final Testing TEST

Focus

  • TEST: 5-minute row distance
  • TEST: max dead hang
  • TEST: Sally Up challenge
  • 5 to 8 minutes rest between test blocks
  • Warm-up focused on stroke quality and pacing strategy
  • Easy flush and recovery breathing afterward

Coach Emphasis

  • Commit to the pacing plan early
  • One clean all-out effort beats extra attempts

Day 2 - Recovery Circuit + Grip Care Recovery

Focus

  • Low-load carry and trunk support
  • Shoulder activation and grip recovery work
  • Easy cyclical flush after Day 1 testing

Coach Emphasis

  • Save the hands and shoulders after testing
  • Keep output low and movement clean

Day 3 - Mobility Restore + Light Bodyweight Flow Unload

Focus

  • Mobility warm-up for shoulders, hips, and trunk
  • Easy bodyweight recovery flow
  • Breathing cadence and tissue reset work

Coach Emphasis

  • Unload means unload
  • Test the phase on Day 1, then recover from it

Day 4 - Recovery Reset + Transition to Phase 4 Unload

Focus

  • Low-intensity recovery circuit and mobility
  • Breathing reset and tissue care
  • Coach review of progress sheet and next-phase expectations

Coach Emphasis

  • Absorb gains and arrive fresh for posterior chain work
  • Close the phase with quality, not exhaustion

Coach Notes

  • Pacing wins: the goal is repeatable output, not one reckless round.
  • Breathing matters: teach recovery between efforts so athletes can sustain quality deeper into the phase.
  • Testing weeks: Week 1 and Week 8 run all three tests on Day 1 with 5 to 8 minutes rest between blocks.
  • Daily flow: PREP -> MAIN ENGINE WORK -> ACCESSORY CAPACITY -> RECOVERY RESET
  • Recovery days are programmed: lower intensity keeps adaptation moving and prevents the phase from becoming junk fatigue.