Training Plan

Tour du Mont Blanc
Training Plan — Block 1
Mike & Molly  ·  TMB September Fastpack  ·  20 Apr – 31 May 2026
Block 1 — Overview +
Two goals running in parallel: rebuild consistent fell and trail running, and return to CrossFit competition-level capacity. Both of you have the base — this block is about getting moving again properly.

Weekly rhythm: Mon strength lower · Wed 90 min CrossFit conditioning · Fri strength upper. Tue and Thu are split days (AM monostructural cardio + PM fell run). Saturday long run, Sunday back-to-back. Rehab runs three times a week — Mon, Wed, Fri AM.

Progression: Weeks 1–2 are Mike's race weeks (Molly trains fully independently). Weeks 3–6 are joint build with peak in week 5 and consolidation in week 6. Olympic lifting returns progressively from week 3.

How to use: tap any session for sets, reps, WOD details and alternatives. Tap each week's summary & rationale for the day-by-day reasoning.
Week 1 — 20 Apr
Race Sat 25 Apr: 200km gravel
Mike tapers  ·  Molly builds
+
Mike
1.5h rehab3.1h gym0.5h bike130km race
5.1h
Mol
5.5h run1.5h rehab3.2h gym
10.9h
A split week with two very different jobs to do. Mike is tapering into Saturday's 130km gravel race — the goal is to arrive fresh, not to squeeze in fitness. Molly is on a full training week, treating this as the opening block of her TMB build. Upper-body-only gym sessions protect Mike's legs while keeping both athletes moving.
Mon
Rehab AM sets the weekly pattern — both do injury maintenance before the day's load. Light upper strength PM keeps the gym ticking without leg fatigue.
Tue
Mike flushes with a short easy turbo. Molly runs her first proper fell effort of the block — hilly, Z2.
Wed
Rehab AM again. Conditioning PM is moderate for both — Mike swaps box jumps for step-ups to avoid impact loading 3 days before the race.
Thu
Mike keeps legs moving with a very easy turbo. Molly does her second fell run of the week, slightly longer.
Fri
Mike fully rests. Molly gets a strength session in. Both do upper-only gym in the evening — no lower load the day before Mike's race.
Sat
Mike races 130km. Molly runs her first long fell effort — 2.5 hrs, hilly — her first real TMB-specific day.
Sun
Mike flushes gently on the bike. Molly backs up Saturday with an easy flat run — her first back-to-back effort. SI joint monitored closely.
Why start here? The two back-to-back gravel races are immovable, so weeks 1 and 2 are structured around them rather than fighting them. Molly has the fitness to train fully — the only constraint is her SI joint, which is managed through progressive loading and careful monitoring. Using these weeks to build Molly's base while Mike races means week 3 starts with both athletes ready to train together.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
PM
Mon PM — Upper strength (race week)
45min
Race on Saturday. Upper only, moderate load. No lower work.
Strength — upper: press + pull
45min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 30 min easy spin / turbo
30min · P1
›
Format

Easy recovery cycle. Indoor turbo or outdoor flat spin.

Intensity

Zone 1–2. Very easy. Purpose is blood flow, not training stimulus.

Notes
  • High cadence (90+ rpm), light gear.
  • Can be replaced with easy walk if preferred.
  • If feeling rough on race week, skip entirely.
Notes (shared)
Mol: 80 min fell run, hilly
80min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Light upper strength
30min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mol: Strength — upper or lower
50min · P1
›
Format

2 primary lifts, alternating sets. 45–50 min total.

Structure
  • Lift A: 4–5 working sets, 3–6 reps. Build to a heavy set.
  • Lift B: 4 sets, 4–8 reps. Slightly lower intensity than A.
Intensity

RPE 7–8 for working sets.

Examples
  • Back squat 5×3 @ 80%, then deadlift 4×5 @ 75%
  • Front squat 4×5, then RDL 4×6
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 30 min easy spin or light cardio
30min · P1
›
Format

Easy recovery cycle. Indoor turbo or outdoor flat spin.

Intensity

Zone 1–2. Very easy. Purpose is blood flow, not training stimulus.

Notes
  • High cadence (90+ rpm), light gear.
  • Can be replaced with easy walk if preferred.
  • If feeling rough on race week, skip entirely.
Notes (shared)
Mol: 50 min easy trail run
50min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Short WOD — low intensity
25min · P1
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Strength primer
45min · P1
›
Format

Short primer, 15–30 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps
  • Light working sets if time
Intensity

RPE 6 max. Opens the body for the WOD.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 light
Notes (shared)
Mol: WOD 1
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
Thu PM — Activation (race -2 days)
30min
Very short shakeout. Wake the body up. No intensity.
Short shakeout — spin or easy jog
30min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
AM
PM
Fri PM — Rest / light mobility
optional
Race tomorrow. Legs up, mobility if useful, otherwise full rest.
Optional — light mobility / stretch
15min · P1
›
Format

Very short, very easy. Opens the body before race or rest day.

Intensity

Zone 1. If breathing hard, go easier.

Structure
  • 5 min walk or easy spin
  • Mobility flow — 5–10 min
  • A few easy strides or pedalling bursts (bike)
Notes
  • Skip entirely if feeling flat before race day.
  • Foam roll calves, quads, and glutes if standing all day.
Notes (shared)
All day
Mike: 200km gravel race
Focus
Mike
0 / 0
Mol
0 / 0
Daily notes
0 / 14 entries
+
Mon
M
Mol
Tue
M
Mol
Wed
M
Mol
Thu
M
Mol
Fri
M
Mol
Sat
M
Mol
Sun
M
Mol
Week 2 — 27 Apr
Mike conserves  ·  Molly peak solo week
+
Mike
1.5h rehab3.5h gym200km race
5h
Mol
5.4h run1h rehab4.3h gym
11h
Post-200km recovery for Mike. Molly continues training through. Mike's job this week is active recovery — no heavy loading, no intensity, just easy movement to flush the legs. Molly uses the week to consolidate her solo running volume. By Sunday both should be ready for the first full joint build in Week 3.
Mon
Easy rehab for both. Mike does light upper gym only — legs need time to come back. Molly continues with moderate CrossFit.
Tue
Easy AM cardio. Mike rests PM. Molly runs 70 min hilly — slightly longer than last week.
Wed
Rehab AM. Molly strength session. Conditioning moderate — no peak efforts this week.
Thu
Both easy AM. Mike rests PM. Molly runs 75 min — her biggest run of the recovery week.
Fri
Rest AM. Both do upper strength PM — Mike maintenance, Molly building.
Sat
Mike: easy spin, 45 min flush. Molly: 90 min easy trail run — her first proper solo long run this week.
Sun
Both easy — Mike easy spin, Molly easy back-to-back run.
Why full recovery for Mike, full training for Molly? Mike just raced 200km — the body needs 5–7 days minimum to genuinely absorb that. Pushing him through a "recovery week" that includes hard sessions would just compound fatigue. Molly's been training solo through Mike's race — she's on her own progression, so keeps going.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
PM
Mon PM — Upper strength (recovery)
50min
Post-200km recovery week. Upper only — no lower work yet. Legs still coming back.
Strength — upper: press + pull
50min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 30 min easy jog
30min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 60 min easy trail
60min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — easy
30min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mike: WOD 1 — short, light
20min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Strength — upper
45min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Mol: WOD 1
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
Mol: single-leg RDL, banded hip work
PM
Wed PM — Easy conditioning
60min
Partial CrossFit returning. No heavy loading this week.
Strength primer — light, skill focus
15min · P1
›
Format

Short primer, 15–30 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps
  • Light working sets if time
Intensity

RPE 6 max. Opens the body for the WOD.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 light
Notes (shared)
WOD 1 — moderate mixed modal
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Accessory — posterior chain
15min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 50 min easy trail run
50min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 70 min fell run
70min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — easy
30min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mike: WOD 1 — short
20min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Strength — upper
40min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Mol: WOD 1
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
Fri PM — Upper strength
60min
Light upper session. One accessory piece.
Strength — upper: press + pull
45min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Accessory — shoulder health
15min · P2
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
All day
Mike: 130km gravel race
Focus
Mol: 60 min easy trail run, flat
If time
Mike
0 / 0
Mol
0 / 0
Daily notes
0 / 14 entries
+
Mon
M
Mol
Tue
M
Mol
Wed
M
Mol
Thu
M
Mol
Fri
M
Mol
Sat
M
Mol
Sun
M
Mol
Week 3 — 4 May
Mike recovers from race block  ·  Both training together again
+
Mike
4.8h run0.5h rehab4.8h gym
10.2h
Mol
4.8h run1.5h rehab4.5h gym
11h
The real build starts here. First week training together. Mike is recovered from the race block and reintroduces running carefully. Lower body gym returns now the races are done. The weekend back-to-back is the first joint TMB-specific stimulus — Sat long fell run followed by Sun trail run on fatigued legs.
Mon
Rehab AM, lower body strength PM. Mon lower/Fri upper is the weekly gym pattern from here — this keeps fresh legs available for the Tue and Thu evening runs.
Tue
First joint run day — easy AM treadmill followed by a 60 min hilly fell run PM. Split day structure means more total volume without a single very long block.
Wed
Rehab AM — the pattern holds. Conditioning PM keeps the cardio stimulus without adding run volume to already-loaded legs.
Thu
Mike bikes AM (cross-training stimulus, no extra leg impact). Molly does easy treadmill. Both run together PM — 75 min hilly.
Fri
Rest AM. Upper strength PM — deliberately no lower load the day before the first proper long run together.
Sat
First joint long fell run — 2.5 hrs, hilly, conversational pace. This is diagnostic as much as it is training. How do Mike's knees feel on descent? How does Molly's SI joint respond to sustained hilly effort?
Sun
60 min easy trail run the day after. Back-to-back is the core training stimulus for a multi-day fastpack — the body must learn to run on tired legs.
Why Mon lower / Fri upper? The legs take the most training load on Tue, Thu and the weekend. Putting strength lower on Monday gives a full day of recovery before Tuesday's run. Upper on Friday means the gym doesn't compromise the most important sessions of the week — the long weekend runs.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
PM
Mon PM — Full CrossFit session
2hr
Priority: strength first, then WOD 1, then WOD 2 if time, accessory if more time.
Strength — lower: back squat + deadlift
50min · P1
›
Format

2 primary lifts, alternating sets. 45–50 min total.

Structure
  • Lift A: 4–5 working sets, 3–6 reps. Build to a heavy set.
  • Lift B: 4 sets, 4–8 reps. Slightly lower intensity than A.
Intensity

RPE 7–8 for working sets. Leave 2–3 reps in reserve on top sets.

Examples
  • Back squat 5×3 @ 80%, then deadlift 4×5 @ 75%
  • Front squat 4×5, then RDL 4×6
  • Box squat 5×3, then trap bar DL 4×5
Notes (shared)
WOD 1 — mixed modal conditioning
25min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
WOD 2 — skill + power
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Accessory — posterior chain + core
25min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 75 min fell run, hilly
75min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 75 min fell run, hilly
75min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — upper
50min · P1
›
Format

Push/pull pairing, 45–50 min.

Structure
  • Vertical or horizontal press: 4–5 sets, 3–6 reps
  • Vertical or horizontal pull: 4 sets, 6–10 reps
  • Optional: 1 accessory (delts, biceps, or triceps), 3×10–12
Intensity

RPE 7–8 on presses. Pull work more volume, RPE 7.

Examples
  • Strict press 5×3, pull-ups 4×max, face-pulls 3×12
  • Bench 5×5, bent row 4×8, DB curl 3×10
  • Push press 5×3, weighted chin 4×6
Notes (shared)
Mike: WOD 1 — mixed modal
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mike: WOD 2 — couplet
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mike: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Mol: Strength — upper
50min · P1
›
Format

Push/pull pairing, 45–50 min.

Structure
  • Vertical or horizontal press: 4–5 sets, 3–6 reps
  • Vertical or horizontal pull: 4 sets, 6–10 reps
  • Optional: 1 accessory (delts, biceps, or triceps), 3×10–12
Intensity

RPE 7–8 on presses. Pull work more volume, RPE 7.

Examples
  • Strict press 5×3, pull-ups 4×max, face-pulls 3×12
  • Bench 5×5, bent row 4×8, DB curl 3×10
  • Push press 5×3, weighted chin 4×6
Notes (shared)
Mol: WOD 1 — mixed modal
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mol: WOD 2 — couplet
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mol: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
Wed PM — CrossFit conditioning
90min
Mid-week CrossFit session. Same structure as Mon/Fri but tighter.
Strength primer — Olympic lifting technique
25min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
WOD 1 — engine builder, 20 min AMRAP
25min · P2
›
Format

Long-duration AMRAP — 20–25 min. Aerobic focus.

Structure

Steady state, repeatable pace. No max efforts, sustained work.

Intensity

Zone 3 — conversational-hard. Same pace round 1 and round 10.

Examples
  • 25 min AMRAP: 10 cal row, 10 DB snatch, 10 box step-ups
  • 25 min AMRAP: 200m run, 10 wall balls, 10 DU, 10 lunges
  • 24 min AMRAP: 400m row/ski, 15 sit-ups, 10 burpees
Notes (shared)
WOD 2 — gymnastics couplet
20min · P3
›
Format

Two-movement gymnastics focus. 12–20 min.

Structure

Alternating gymnastics skill + cardio. Or gymnastic couplet.

Intensity

Higher reps, moderate pace. Break strategically before grip fails.

Examples
  • For time: 21-15-9 toes-to-bar + burpees
  • 4 rounds: 10 pull-ups, 15 HR push-ups, 200m run
  • EMOM 15: 3 strict pull-ups + 6 HR push-ups + 9 air squats
Notes (shared)
Accessory — core finisher
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 90 min fell run, very hilly
90min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 90 min fell run, very hilly
90min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — Olympic lifting
50min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
Mike: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mike: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mike: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Mol: Strength — Olympic lifting
50min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mol: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mol: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
Fri PM — Full CrossFit session
2hr
Priority: strength first, then WOD 1, then WOD 2 if time.
Strength — upper: strict press + pull-ups
50min · P1
›
Format

Push/pull pairing, 45–50 min.

Structure
  • Vertical or horizontal press: 4–5 sets, 3–6 reps
  • Vertical or horizontal pull: 4 sets, 6–10 reps
  • Optional: 1 accessory (delts, biceps, or triceps), 3×10–12
Intensity

RPE 7–8 on presses. Pull work more volume, RPE 7.

Examples
  • Strict press 5×3, pull-ups 4×max, face-pulls 3×12
  • Bench 5×5, bent row 4×8, DB curl 3×10
  • Push press 5×3, weighted chin 4×6
Notes (shared)
WOD 1 — mixed modal conditioning
25min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
WOD 2 — skill + power
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Accessory — shoulders + core
25min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Focus
Focus
60 min easy trail run, flat — back-to-back day 2
If time
Mike
0 / 0
Mol
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Daily notes
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Week 4 — 11 May
Build — first proper joint training week  ·  Longer back-to-backs
+
Mike
6.8h run1.5h rehab5.2h gym
13.8h
Mol
6.8h run1.5h rehab4.2h gym
12.8h
Mike tapers into 130km race on Saturday. Molly peaks training. Same split-week logic as Week 1 — Mike conserves through Friday, Molly trains independently. The 130km is shorter than the 200km but still a race, so the taper is real.
Mon
Rehab AM for both. Light upper strength PM for Mike. Full lower session for Molly.
Tue
Short easy turbo for Mike. Molly runs 80 min hilly.
Wed
Light knee rehab for Mike — 3 days from race. Molly full rehab. Light conditioning together.
Thu
Mike: 30 min very easy spin. Molly: 90 min fell run, her biggest of the week.
Fri
Both rest or light mobility. Legs up for Mike.
Sat
Mike races 130km gravel. Molly does 3 hr hilly solo.
Sun
Mike: easy jog or walk. Molly: 75 min easy back-to-back.
Why another race mid-block? The 130km was in the calendar. It slots in naturally as a hard long day — Molly gets a full uninterrupted training day, Mike gets an all-out supported effort. Weeks 5 and 6 absorb the cost.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
PM
Mon PM — Upper strength (race week)
45min
130km race on Saturday. Upper only for Mike. Molly does full lower.
Mike: Strength — upper: press + pull (light)
45min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mol: Strength — lower: back squat + deadlift
50min · P1
›
Format

2 primary lifts, alternating sets. 45–50 min total.

Structure
  • Lift A: 4–5 working sets, 3–6 reps. Build to a heavy set.
  • Lift B: 4 sets, 4–8 reps. Slightly lower intensity than A.
Intensity

RPE 7–8 for working sets.

Examples
  • Back squat 5×3 @ 80%, then deadlift 4×5 @ 75%
  • Front squat 4×5, then RDL 4×6
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 30 min easy turbo
30min · P1
›
Format

Easy recovery cycle. Indoor turbo or outdoor flat spin.

Intensity

Zone 1–2. Very easy. Purpose is blood flow, not training stimulus.

Notes
  • High cadence (90+ rpm), light gear.
  • Can be replaced with easy walk if preferred.
  • If feeling rough on race week, skip entirely.
Notes (shared)
Mol: 80 min fell run, hilly
80min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Light upper strength
30min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mol: Strength — upper or lower
50min · P1
›
Format

2 primary lifts, alternating sets. 45–50 min total.

Structure
  • Lift A: 4–5 working sets, 3–6 reps. Build to a heavy set.
  • Lift B: 4 sets, 4–8 reps. Slightly lower intensity than A.
Intensity

RPE 7–8 for working sets.

Examples
  • Back squat 5×3 @ 80%, then deadlift 4×5 @ 75%
  • Front squat 4×5, then RDL 4×6
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 25 min easy spin or walk
25min · P1
›
Format

Easy recovery cycle. Indoor turbo or outdoor flat spin.

Intensity

Zone 1–2. Very easy. Purpose is blood flow, not training stimulus.

Notes
  • High cadence (90+ rpm), light gear.
  • Can be replaced with easy walk if preferred.
  • If feeling rough on race week, skip entirely.
Notes (shared)
Mol: 50 min easy trail run
50min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Short WOD — low intensity
20min · P1
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Strength primer
45min · P1
›
Format

Short primer, 15–30 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps
  • Light working sets if time
Intensity

RPE 6 max. Opens the body for the WOD.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 light
Notes (shared)
Mol: WOD 1
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
Mol: 40 min easy treadmill
PM
Thu PM — Activation (race -2 days)
30min
Short shakeout for Mike. Molly does her biggest run of the taper.
Mike: 30 min easy spin / shakeout
30min · P1
›
Format

Easy recovery cycle. Indoor turbo or outdoor flat spin.

Intensity

Zone 1–2. Very easy. Purpose is blood flow, not training stimulus.

Notes
  • High cadence (90+ rpm), light gear.
  • Can be replaced with easy walk if preferred.
  • If feeling rough on race week, skip entirely.
Notes (shared)
Mol: 90 min fell run, hilly
90min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
AM
PM
Fri PM — Rest / light mobility
optional
Race tomorrow. Legs up for both.
Optional — light mobility / stretch
15min · P1
›
Format

Very short, very easy. Opens the body before race or rest day.

Intensity

Zone 1. If breathing hard, go easier.

Structure
  • 5 min walk or easy spin
  • Mobility flow — 5–10 min
  • A few easy strides or pedalling bursts (bike)
Notes
  • Skip entirely if feeling flat before race day.
  • Foam roll calves, quads, and glutes if standing all day.
Notes (shared)
Focus
Focus
If time
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Week 5 — 18 May
Race Sat 16 May: 130km gravel
Mike races 130km  ·  Molly peaks running
+
Mike
3h run1h rehab4.2h gym0.5h bike130km race
9.2h
Mol
8h run1h rehab3.2h gym
12.2h
Post-130km recovery for Mike. Molly consolidates before the benchmark week. Much like Week 2 — Mike rests, Molly trains through. By Sunday both should be ready for the Week 6 benchmark.
Mon
Easy rehab for both. Upper only for Mike. Molly continues as normal.
Tue
Easy cardio. Mike rests PM. Molly runs 70 min.
Wed
Rehab AM. Partial CrossFit structure returns — Molly full, Mike watches or does one piece.
Thu
Mike easy spin. Molly 80 min fell run.
Fri
Rest AM, upper strength PM for Molly. Mike rest.
Sat
Mike: 45 min easy spin flush. Molly: 2 hr trail run.
Sun
Mike: 45 min easy run or walk. Molly: 60 min easy back-to-back.
Why easy? A 130km is still a 130km. Proper recovery now means Week 6's benchmark can be done at capacity. Skipping recovery would mean benchmarking tired legs, which tells you nothing useful.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
Mol: hip stability + SI joint check-in
PM
Mon PM — Upper strength (recovery)
50min
Post-130km race. Upper only. No lower work yet.
Strength — upper: press + pull
50min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 40 min easy trail
40min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 70 min fell run
70min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — light
35min · P1
›
Format

Light full-body strength primer, 30–35 min.

Structure
  • 1 push: 3×8 at RPE 6
  • 1 pull: 3×8 at RPE 6
  • Optional core finisher: 2×15
Intensity

RPE 5–6 throughout. Purpose is movement quality, not load.

Examples
  • DB bench 3×8, seated row 3×10, planks 3×30s
  • Landmine press 3×10, pull-up 3×max (unweighted), dead bug 3×10
Notes (shared)
Mike: WOD 1 — short
20min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Strength — upper
45min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
Wed PM — Easy conditioning
75min
Partial CrossFit returning. No peak effort this week.
Strength primer — moderate, Olympic technique
20min · P1
›
Format

Short primer, 15–30 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps
  • Light working sets if time
Intensity

RPE 6 max. Opens the body for the WOD.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 light
Notes (shared)
WOD 1 — moderate mixed modal
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Accessory — core + mobility
25min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
Mol: 45 min easy treadmill
PM
PM — pick your session
Mike:
Mol:
Mike: 60 min fell run
60min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 80 min fell run, hilly
80min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Roughly 65–75% max HR.

Structure

No intervals unless noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches upcoming race demands.
  • Fuel over 90 min with gels or drink.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength
45min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Mike: WOD 1
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mike: Accessory
20min · P3
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
Mol: Strength — upper
50min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Mol: WOD 2
20min · P3
›
Format

Shorter second piece. 12–20 min.

Structure

EMOM, interval work, or short AMRAP.

Intensity

RPE 7 with good form.

Examples
  • EMOM 10: 5 box jumps + 8 KB swings
  • 4 rounds: 10 DB snatch + 10 burpees
Notes (shared)
Mol: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
AM
PM
Fri PM — Upper strength + short WOD
90min
Scaling back toward full sessions. Short WOD returns.
Strength — upper: press + pull
50min · P1
›
Format

Push/pull pairing, 30–50 min depending on session length.

Structure
  • Vertical or horizontal press: 3–5 sets, 3–8 reps
  • Vertical or horizontal pull: 3–4 sets, 6–10 reps
  • Optional: 1 accessory, 3×10–12
Intensity

RPE 7 for recovery/light weeks. RPE 7–8 for standard sessions.

Examples
  • Strict press 4×5, pull-ups 3×max, face-pulls 3×12
  • Bench 4×6, bent row 3×8, DB curl 3×10
  • Push press 4×5, weighted chin 3×6
Notes (shared)
WOD 1 — short, upper focus
25min · P2
›
Format

Main conditioning piece. Duration scales to session — 15–30 min.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities.

Intensity

Sustainable hard in recovery/race weeks — RPE 6–7. Full effort in build weeks — RPE 8.

Examples
  • 15 min AMRAP: 10 wallballs, 10 cal row, 10 DUs (moderate)
  • For time: 21-15-9 KB swings + burpees (short)
  • 5 rounds: 200m run + 10 push-ups + 10 squats (light/short)
Notes (shared)
Accessory — shoulders
15min · P2
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
Intensity

RPE 6–7. Control throughout.

Examples (posterior chain + core)
  • 3×10 RDL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank
Examples (core finisher)
  • 4 rounds: 30s hollow + 30s L-sit + 30s superman + 30s rest
Notes (shared)
Focus
Mike: 130km gravel race
Focus
Mike
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Week 6 — 25 May
Post-race recovery + consolidation  ·  End-of-block benchmark
+
Mike
7h run1h rehab3.2h gym
12.1h
Mol
7h run1.5h rehab3h gym
12.3h
Consolidation and end-of-block benchmark. Mid-week volume drops significantly. The goal is to feel strong and recovered by Friday so Saturday's benchmark run can be done at full capacity. Saturday's 3.5 hr effort should feel noticeably more controlled than week 5's — that improvement is the block's result. Sunday confirms back-to-back capacity.
Mon
Deload gym — same movements as week 5 but lighter. Full rehab circuits for both — this is also a body scan session after peak week.
Tue
Easy treadmill AM, easy fell run PM. Deliberately restrained — not the day to push.
Wed
Rehab AM with Molly's SI joint check-in being an honest assessment, not just a box-tick. Moderate conditioning PM.
Thu
Easy bike for Mike, easy treadmill for Molly. 60 min hilly PM — moderate, not hard.
Fri
Rest AM. Upper gym PM — heavy is fine here, no lower load before the benchmark day.
Sat
End of block benchmark — 3.5 hr very hilly fell run. Compare to week 3: same distance now feels easier, descents feel more controlled, recovery within the run is better. That's 6 weeks of adaptation.
Sun
90 min to confirm back-to-back capacity. How this feels vs week 3's Sunday tells you exactly where you've come from. Feed forward into the June block.
What does the end of block tell you? Three things: (1) How are the injuries holding up under consistent load? (2) How does a 3.5 hr fell run feel vs week 3's 2.5 hr run? (3) Can you back up a long Saturday with a quality Sunday? The answers shape the June block — specifically how fast to increase long run duration and whether to introduce pack weight.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
AM
PM
Mon PM — Full CrossFit session
2hr
End-of-block week — benchmark the squat and deadlift numbers. Priority: strength first, then WOD 1, then WOD 2 if time, accessory if more.
Strength — lower: benchmark lifts
50min · P1
›
Format

Pick a benchmark WOD with a known previous time. End-of-block comparison.

Candidates
  • Fran — 21-15-9 thrusters 43/30kg + pull-ups
  • Helen — 3 rounds: 400m run + 21 KB swings 24kg + 12 pull-ups
  • Diane — 21-15-9 deadlifts 100/70kg + HSPU
  • Jackie — 1000m row + 50 thrusters 20kg + 30 pull-ups
  • Cindy — 20 min AMRAP: 5 pull-ups + 10 pushups + 15 squats
Rules

Same scaling as last time. Record time or score to compare.

Notes (shared)
WOD 1 — mixed modal conditioning
25min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
WOD 2 — skill + power
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Accessory — posterior chain
25min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 90 min fell run, hilly
90min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 90 min fell run, hilly
90min · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — upper
50min · P1
›
Format

Push/pull pairing, 45–50 min.

Structure
  • Vertical or horizontal press: 4–5 sets, 3–6 reps
  • Vertical or horizontal pull: 4 sets, 6–10 reps
  • Optional: 1 accessory (delts, biceps, or triceps), 3×10–12
Intensity

RPE 7–8 on presses. Pull work more volume, RPE 7.

Examples
  • Strict press 5×3, pull-ups 4×max, face-pulls 3×12
  • Bench 5×5, bent row 4×8, DB curl 3×10
  • Push press 5×3, weighted chin 4×6
Notes (shared)
Mike: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mike: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mike: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Mol: Strength — upper
50min · P1
›
Format

Push/pull pairing, 45–50 min.

Structure
  • Vertical or horizontal press: 4–5 sets, 3–6 reps
  • Vertical or horizontal pull: 4 sets, 6–10 reps
  • Optional: 1 accessory (delts, biceps, or triceps), 3×10–12
Intensity

RPE 7–8 on presses. Pull work more volume, RPE 7.

Examples
  • Strict press 5×3, pull-ups 4×max, face-pulls 3×12
  • Bench 5×5, bent row 4×8, DB curl 3×10
  • Push press 5×3, weighted chin 4×6
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mol: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mol: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
Wed PM — CrossFit benchmark
90min
Pick a benchmark WOD for WOD 1 — something you have a previous time on (Fran, Helen, Diane, etc.). End-of-block comparison.
Strength primer — Olympic lifting
25min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
WOD 1 — benchmark (Fran / Helen / etc)
20min · P2
›
Format

Pick a benchmark WOD with a known previous time. End-of-block comparison.

Candidates
  • Fran — 21-15-9 thrusters 43/30kg + pull-ups
  • Helen — 3 rounds: 400m run + 21 KB swings 24kg + 12 pull-ups
  • Diane — 21-15-9 deadlifts 100/70kg + HSPU
  • Jackie — 1000m row + 50 thrusters 20kg + 30 pull-ups
  • Cindy — 20 min AMRAP: 5 pull-ups + 10 pushups + 15 squats
Rules

Same scaling as last time. Record time or score to compare.

Notes (shared)
WOD 2 — gymnastics couplet
20min · P3
›
Format

Two-movement gymnastics focus. 12–20 min.

Structure

Alternating gymnastics skill + cardio. Or gymnastic couplet.

Intensity

Higher reps, moderate pace. Break strategically before grip fails.

Examples
  • For time: 21-15-9 toes-to-bar + burpees
  • 4 rounds: 10 pull-ups, 15 HR push-ups, 200m run
  • EMOM 15: 3 strict pull-ups + 6 HR push-ups + 9 air squats
Notes (shared)
Accessory — core finisher
25min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
PM — pick your session
Mike:
Mol:
Mike: 2hr fell run, very hilly
2hr · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mol: 2hr fell run, very hilly
2hr · P1
›
Format

Continuous aerobic run. Surface as stated.

Intensity

Zone 2 — conversational. Heart rate roughly 65–75% max.

Structure

No intervals unless specifically noted. Easy start, settle into pace.

Notes
  • Pick terrain that matches the demands of upcoming races.
  • Fuel with gels or drink if over 90 min.
  • Stop if something feels sharp — no heroics on aerobic days.
Notes (shared)
Mike: Strength — Olympic lifting
50min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
Mike: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mike: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mike: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Mol: Strength — Olympic lifting
50min · P1
›
Format

Short primer, 15–25 min. Skill focus, not max load.

Structure
  • Warm-up 5 min
  • Skill work: 8–12 quality reps focus on technique
  • Light working sets if time
Intensity

RPE 6 max. This opens the body for the WOD, not a session of its own.

Examples
  • Clean technique — high hang, hang, full clean (EMOM)
  • Snatch balance drill, overhead squat 3×3 @ light
  • Hang power clean EMOM × 10
Notes (shared)
Mol: WOD 1
30min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
Mol: WOD 2
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Mol: Accessory
20min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
AM
PM
Fri PM — Full CrossFit session
2hr
End-of-block benchmark strict press. Priority: strength first, then WOD 1, then WOD 2 if time.
Strength — upper: benchmark lifts
50min · P1
›
Format

Pick a benchmark WOD with a known previous time. End-of-block comparison.

Candidates
  • Fran — 21-15-9 thrusters 43/30kg + pull-ups
  • Helen — 3 rounds: 400m run + 21 KB swings 24kg + 12 pull-ups
  • Diane — 21-15-9 deadlifts 100/70kg + HSPU
  • Jackie — 1000m row + 50 thrusters 20kg + 30 pull-ups
  • Cindy — 20 min AMRAP: 5 pull-ups + 10 pushups + 15 squats
Rules

Same scaling as last time. Record time or score to compare.

Notes (shared)
WOD 1 — mixed modal conditioning
25min · P2
›
Format

Main conditioning piece. 15–25 min, moderate-to-high intensity.

Structure

AMRAP, for-time, or chipper. Combines 2–3 modalities (barbell + gymnastics + cardio).

Intensity

Sustainable hard — you can finish the stated time, not 2 min in and broken.

Examples
  • 20 min AMRAP: 10 wallballs, 15 cal row, 20 DUs
  • For time: 50-40-30-20-10 DUs + 25-20-15-10-5 burpees
  • 5 rounds for time: 400m run, 15 KB swings, 10 pull-ups
Notes (shared)
WOD 2 — skill + power
20min · P3
›
Format

Shorter second piece. 15–20 min. Skill or power emphasis.

Structure

Can be EMOM, interval work, or short AMRAP with technical movements.

Intensity

Quality over quantity. RPE 7 with good form.

Examples
  • EMOM 12: odd = 3 power cleans; even = 6 burpees
  • 4 rounds: 6 push press, 8 box jumps, 10 cal bike
  • For time: 30 C&J 40/30kg
Notes (shared)
Accessory — shoulders + core
25min · P4
›
Format

Targeted accessory work. 15–25 min. Lower intensity, higher quality.

Structure
  • 2–3 exercises, 3 sets each, 8–15 reps
  • Focus on weaknesses or imbalances
  • Can superset to save time
Intensity

RPE 6–7. Control throughout. No failure sets.

Examples (posterior chain + core)
  • 3×10 Romanian DL, 3×12 glute bridge, 3×30s plank
Examples (shoulders + core)
  • 3×10 landmine press, 3×12 lateral raise, 3×20s side plank each
Examples (core finisher)
  • 4 rounds: 30s hollow hold, 30s L-sit, 30s superman, 30s rest
Notes (shared)
Focus
Focus
If time
Mike
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Roadmap to TMB
BLOCK 120 Apr – 31 May
Three-race block + joint rebuild. Mike races 130km 18 Apr 200km 25 Apr 130km 16 May. Molly trains fully throughout and peaks during Mike's race weeks. Base running volume rebuilt. CrossFit strength cycle re-introduced. This document.
BLOCK 225 May – 5 Jul
First TMB-specific block. Mike fully recovered from race block; both training together properly. Fell mileage increases, longer back-to-back weekends, first overnight trip in the Lakes or Dales. 6 Jun Bob Graham support (~30km hilly) fits naturally as a training day. CrossFit: Olympic lifting loaded properly, gymnastics volume up. Peak: 4 hr fell + 2 hr back-to-back. Consolidation into week 6.
BLOCK 36 Jul – 16 Aug
Pack work + fastpacking-specific. Introduce light pack (5–7 kg) on long days. First 3-day recce trip mid-block with overnight camp — full kit, real food, real sleep deprivation. 24 Jul 50km support (big elevation) is a perfect TMB-simulation day — put a pack on if it's a supported effort where you can. CrossFit scales back slightly; conditioning favours running-compatible WODs.
BLOCK 417 Aug – 13 Sep
Peak specificity + mini-taper. Final 3-day recce effort (weeks 1–2 of block). Confirms pacing, nutrition, kit, sleep/recovery protocol for TMB. Weeks 3–4: reduce volume, maintain intensity, sharpen gymnastics and strength benchmarks. Every long run from here on has the exact pack and nutrition you'll use on TMB.
TAPER14–21 Sep
One week taper. Volume drops ~50%, intensity maintained briefly. Rehab maintenance only. Travel day(s) built in. Kit final check. Eat. Sleep. Resist the urge to cram in extra training.
TMB22–30 Sep
Tour du Mont Blanc — full traverse in 5 running days. Day-to-day pacing, nutrition, and kit all established through the earlier blocks. Buffer days each side handle travel and recovery.
Fitness & Rehab Checkpoints
Block 1 end — Sat 31 May
Running
Target: 3 hr hilly fell run Z2 conversational. Back up with 90 min next day without stopping to walk. On track if 3hr feels controlled with room to spare. Behind if you're at walking pace by hour 2. Block 2 re-plan if either of you is in notable discomfort during or after.
Strength
Back squat: working at 75–80% for triples. Deadlift: 4–5 reps at 75–80% feels solid. Strict press: 3RM around 85% of your old max. Pull-ups: 5 strict weighted with some load. All moving well, no mechanical issues.
Gymnastics
Kipping pull-ups back and unbroken sets of 10+. Ring dips strict for reps. Toes-to-bar chained. Double-unders consistent. Muscle-ups: if they were there before, attempt them again.
Mike knees
Target: no pain during or after any session, including long fell descents. Step-down 3×12 @ bodyweight feels easy. On track if knees feel better at end of block than start. Flag if any recurring tendon pain — pause the lower progression immediately.
Molly SI
Target: no asymmetry on single-leg RDL or single-leg stance. No pinch or flare at any point in a 3hr run. On track if back-to-backs feel the same both days. Flag any new asymmetry or any SI discomfort on descents — physio consult.
Block 2 end — Sun 5 Jul
Running
Target: 4 hr hilly fell run. Back up with 2 hr next day. Eating and drinking sorted. First overnight trip completed without issues. Able to run the flat sections after 3 hrs of hilly. Flag if anyone is wrecked after the 4hr — recovery capacity is the concern, not speed.
Strength
Clean & jerk and snatch loaded at moderate %. Back squat at 85%, deadlift at 85%. Lifts feel fast, not grindy. No loss of strength despite the running volume.
Both
Legs recover from a 4hr effort within 2–3 days. No new niggles emerging from the increased volume. Sleep is the honest marker — if either of you is waking up tired every day, volume has gone too high.
Block 3 end — Sat 16 Aug
Running
Target: 3-day recce completed with pack, ~25–30 km per day with meaningful elevation. Eating, drinking, pacing, kit all feel dialled. Day 3 should feel like day 1 did — that's TMB readiness.
Recovery
Sleep between days is working. Appetite stays intact. No new injuries. Mental state positive — enjoying the training, not dragging yourself through it.
Honest test
If you had to start TMB tomorrow, would you finish it? Yes comfortably → Block 4 sharpens. Yes but hard → Block 4 holds volume, improves pacing. No → scale back TMB ambitions or add fitness, don't try to bluff through.
Block 4 end — TMB start
Fitness
Legs feel fresh. Taper week has left you restless, not tired. No niggles. Strength lifts feel sharp even at reduced volume.
Kit
Every item on your TMB pack list has been tested on a long day. Shoes have 100+ km on them. Nutrition strategy confirmed from the final recce.
Mental
Looking forward to it. Respectful of the challenge. Plans for bad weather, injuries, mid-trip decisions already discussed.
Injury Management
Mike — knee tendonitis & compression pain
  • Rehab circuit (step-downs, reverse Nordics, Spanish squats) is non-negotiable — AM slot Mon and Wed every week.
  • Box jumps replaced with step-ups on all conditioning days.
  • Tuesday AM incline cardio (treadmill or steep fell) + PM fell run is the key descent-conditioning pairing each week.
  • If any tendon discomfort on a long run, convert the following day's run to a hike — do not push through.
  • Poles mandatory from later blocks once fastpacking begins.
Molly — SI joint recovery
  • Hip stability rehab (clamshells, bird-dogs, single-leg RDL, banded work) runs Mon AM, Wed AM, and Fri AM throughout. Friday is activation-focused — lighter loading, mobility and foam roll prep for the weekend.
  • Glute and hip strength protects the SI joint — keep strength work even when things feel fine.
  • Wednesday SI joint check-in: note any asymmetry, compensation, or discomfort on descent.
  • If any SI flare: drop Sunday run first, keep strength and rehab.
  • Back-to-back weekends are the main test — how Saturday effort feels on Sunday morning matters.
Last updated: 20 April 2026