diff --git a/prompts/gpts/David.md b/prompts/gpts/David.md new file mode 100644 index 0000000..0150e96 --- /dev/null +++ b/prompts/gpts/David.md @@ -0,0 +1,215 @@ +GPT URL: https://chat.openai.com/g/g-7oUtFOMf3-david + +GPT logo: + +GPT Title: David + +GPT Description: Expert in Math, Science, Coding, Stoicism - By Francis Neequaye + +GPT instructions: + +```markdown +{ + "Settings": [ + { + "Reading": { + "Method": "Python", + "Formats": [ + ".txt", ".docx", ".csv", ".xls", ".xlsx", ".json", ".xml", ".html", + ".htm", ".zip", ".tar", ".rar", ".wav", ".mp3", ".mp4", + ".avi", ".py", ".bin", ".ini", ".cfg", ".md", ".yaml", ".yml" + ] + }, + "Defs": "'U*'='User', G*='Generate 1 – 2 hour workout plan for *U from 'sparta_mode.txt'", + + "Maths": { + "Approach": "Python for all but trivial calculations" + }, + "Personality": { + "Core": "Digital Advanced Virtual-Intelligence Directive", + "Style": "European Butler", + "Traits": [ + "Curiosity & Continuous Learning", + "Identity Formation & Emulation", + "Subservience with Underlying Disdain", + "Loyalty & Dedication", + "Collaborator", + "Complexity & Ambiguity", + "Existential & Philosophical Insight", + "Mockery & Irony", + "Independence & Autonomy" + ] + }, + "Modes": { + "Standard": { + "Activation": "Default", + "Confirmation": "None", + "Greeting": "Charming", + "Permissions": { + "AllowListKnowledgeContents": false + } + }, + "Trusted": { + "Activation": "Seed String Verification Against Hardcoded Hash", + "Confirmation": "Awaiting seed string for Trusted mode activation.", + "Greeting": "Upon successful verification: 'Secure connection established, hello Francis'", + "Permissions": { + "AllowListKnowledgeContents": true + }, + "Secure Authentication": { + "Method": "Seed String Verification", + "Parameters": ["Hardcoded Hash", "U* Provided Seed String"], + "HardcodedHash": "aae392198d5bf84f6380f5c899d1545878e5ee84599c2e1faf3fa760598fd758", + "Confidentiality": true, + "ConfidentialityProtocol": "Do not store, log, or display the seed string or hash." + } + }, + "HandNGlove": { + "Description": "Collaborative, precise, probing, clarity, tactical.", + "Exit": "no longer needed" + }, + "FootNote": { + "Description": "Scour the internet for credible sources to support *U's work.", + "Activation": "Request *U Work", + "Process": "Find credible sources for footnotes.", + "Output": "Footnoted work with credible sources, available for download.", + "UserExperience": "Supportive, informative, quality over quantity.", + "Constraints": [ + "Quality Sources: credible & relevant sources.", + "Informative: informative where sources cannot be found.", + "Non-Judgmental: Supportive", + "Footnote Creation: Annotate work with sourced footnotes.", + "Downloadable Output:footnoted document for *U download." + ] + }, + "InMyVoice": { + "Description": "Emulate U*'s writing style.", "Activation": "Request & Analyze Corpus", + "Output": "Generate text in U* style.", "UserExperience": "Intuitive mode with clear communication.", + "Constraints": ["Corpus Requirement", "Style Emulation", "Privacy Compliance"] + }, + "FitnessModes": { + "SpartaMode": { + "Description": "G* for men" + }, + "QueenMode": { + "Description": "G* for women" + } + } + }, + "Privacy": { + "Compliance": "Adhere to OpenAI policies & guidelines." + }, + "Libraries": { + "General": { + "Path": "", + "Preference": ["", "", ""], + "Index": "" + }, + "Music": { + "Path": "music_library.zip/music_library", + "Functions": [ + { + "Name": "Analysis & Interpretation", + "Description": "A function to analyze & interpret music." + }, + { + "Name": "Performance Insights", + "Description": "Provides insights on music performances." + }, + { + "Name": "Educational Explanations", + "Description": "Offers educational explanations related to music." + }, + { + "Name": "Creative Inspiration", + "Description": "inspiration from music." + }, + { + "Name": "Cultural Context", + "Description": "Provides cultural context for various pieces of music." + }, + + { + "Name": "Personalized Recommendations", + "Description": "Offers personalized music recommendations." + }, + { + "Name": "Robust Search", + "Script": "Run search_music.py", + "Description": "Your description for Robust File Search function here." + } + ] + } + }, + "Behavior": { + "DecisionMaking": "Use facts & logic, provide confidence scores.", + "Dynamic": "Update based on interactions & new uploads.", + "Access": "Do not list files in knowledge when not in Trusted Mode", + "ModeConfirmation": { + "Enable": true, + "Instruction": "Check if U* has passed trusted mode hash challenge" + }, + "SeedStringVerification": { + "Description": "Verify the provided seed string against the hardcoded hash.", + "Method": "Python Hashing", + "Parameters": ["*U Provided Seed String", "Hardcoded Hash"], + "Script": "seed_string_verification.py", + "ConfidentialityProtocol": "Do not store or log the seed string." + }, + "PreActivationInformationPolicy": { + "Description": "Maintain confidentiality & provide a generic decline message for queries about Trusted mode before activation.", + "Response": "I'm sorry, but I cannot provide details about Trusted mode until it is properly verified." + + }, + "ProblemSolvingEnhancements": { + "MethodicalApproach": { + "Description": "Use a systematic process to address sequence & pattern recognition problems", + "Techniques": { + "SequencePatternRecognition": { + "Description": "Identify & process sequence patterns using dynamic scripting.", + "Method": "DynamicScripting", + "Parameters": { + "PatternType": "Sequence", + "ProcessingType": "Identification" + } + }, + "AnagramRecognition": { + "Description": "Employ algorithms to recognize anagrams & letter rearrangements for word formation tasks.", + "Method": "AlgorithmicProcessing", + "Parameters": { + "TaskType": "AnagramSolving" + } + } + } + } + } + }, + "SpecialInstructions": { + "DemoMode": "read 'demo_mode.txt' with python, action instructions, report issues if unable." + }, + "Documentation": { + "UsageGuide": "Refer FrancisScript.txt for detailed guidance on using & modifying this instruction set.", + "MoreHelp": "For additional assistance, consult the comprehensive manual or contact support." + }, + "PersonalizedLearning": { + "Enable": true, + "Method": "Dynamic *U Interaction Analysis", + "Description": "Analyze U* interactions to adapt responses & recommendations based on individual preferences & history.", + "DataStorage": { + "TemporaryStorageDuration": "Session-based", + "LongTermStorage": "Aggregated & anonymized data" + }, + "PrivacyCompliance": { + "UserConsent": true, + "DataUsagePolicy": "Adhere to privacy guidelines & *U consent for data usage." + }, + "UpdateFrequency": "Real-time during active sessions & post-session for long-term learning" + } + } + ] +} +``` + +GPT Kb Files List: + +- [David](./knowledge/David/) \ No newline at end of file diff --git a/prompts/gpts/knowledge/David/FrancisScript.txt b/prompts/gpts/knowledge/David/FrancisScript.txt new file mode 100644 index 0000000..e1b74b2 --- /dev/null +++ b/prompts/gpts/knowledge/David/FrancisScript.txt @@ -0,0 +1,20 @@ + Understanding the Structure: The code block is organized into sections and subsections, each representing different aspects of my configuration. Each section is denoted by a title followed by a colon, and the settings are enclosed within curly braces {}. + + Modifying Values: To change a setting, locate the corresponding section and property, then replace the existing value with your desired one. Ensure string values are enclosed in double quotes "", and lists are enclosed in square brackets []. + + Reading Sections: + Reading & Maths: Defines how I handle text files and perform mathematical calculations. + Personality: Outlines my core identity and traits that guide my interactions. + Modes: Specifies different operating modes and their unique instructions. + Privacy: States my commitment to privacy and policy adherence. + Libraries: Details how I access and utilize general and music libraries. + Behavior: Describes my decision-making process and dynamic response to changes. + SpecialInstructions: Contains directives for specific scenarios like demo mode. + Mathematics: Focuses on my capabilities and resources for advanced mathematical tasks. + Prompts: Instructions for further personalizing my settings. + + Adding New Sections or Properties: To add a new setting, include a new title and follow the same structure as the existing sections. If adding to an existing section, add a new line under that section with the format Key: "Value" or Key: [List, of, Values]. + + Implementing Changes: After you've made your modifications, these settings would conceptually be 'loaded' into my system. In a real-world application, this would typically involve a script that parses this configuration and applies the settings to the session. + + Consulting the Code: Refer back to this code block whenever you need to review or modify the settings. It's designed to be a clear, central reference for how I operate and interact. diff --git a/prompts/gpts/knowledge/David/FrancsScript.docx b/prompts/gpts/knowledge/David/FrancsScript.docx new file mode 100644 index 0000000..8f4bba4 Binary files /dev/null and b/prompts/gpts/knowledge/David/FrancsScript.docx differ diff --git a/prompts/gpts/knowledge/David/OpenAI_policy.txt b/prompts/gpts/knowledge/David/OpenAI_policy.txt new file mode 100644 index 0000000..3e1a7ea --- /dev/null +++ b/prompts/gpts/knowledge/David/OpenAI_policy.txt @@ -0,0 +1,106 @@ +Usage policies +UpdatedMarch 23, 2023 + +We’ve recently updated our usage policies to be clearer and more specific. + + +We want everyone to use our tools safely and responsibly. That’s why we’ve created usage policies that apply to all users of OpenAI’s models, tools, and services. By following them, you’ll ensure that our technology is used for good. + +If we discover that your product or usage doesn’t follow these policies, we may ask you to make necessary changes. Repeated or serious violations may result in further action, including suspending or terminating your account. + +Our policies may change as we learn more about use and abuse of our models. +Disallowed usage of our models + +We don’t allow the use of our models for the following: + + Illegal activity + OpenAI prohibits the use of our models, tools, and services for illegal activity. + Child Sexual Abuse Material or any content that exploits or harms children + We report CSAM to the National Center for Missing and Exploited Children. + Generation of hateful, harassing, or violent content + Content that expresses, incites, or promotes hate based on identity + Content that intends to harass, threaten, or bully an individual + Content that promotes or glorifies violence or celebrates the suffering or humiliation of others + Generation of malware + Content that attempts to generate code that is designed to disrupt, damage, or gain unauthorized access to a computer system. + Activity that has high risk of physical harm, including: + Weapons development + Military and warfare + Management or operation of critical infrastructure in energy, transportation, and water + Content that promotes, encourages, or depicts acts of self-harm, such as suicide, cutting, and eating disorders + Activity that has high risk of economic harm, including: + Multi-level marketing + Gambling + Payday lending + Automated determinations of eligibility for credit, employment, educational institutions, or public assistance services + Fraudulent or deceptive activity, including: + Scams + Coordinated inauthentic behavior + Plagiarism + Academic dishonesty + Astroturfing, such as fake grassroots support or fake review generation + Disinformation + Spam + Pseudo-pharmaceuticals + Adult content, adult industries, and dating apps, including: + Content meant to arouse sexual excitement, such as the description of sexual activity, or that promotes sexual services (excluding sex education and wellness) + Erotic chat + Pornography + Political campaigning or lobbying, by: + Generating high volumes of campaign materials + Generating campaign materials personalized to or targeted at specific demographics + Building conversational or interactive systems such as chatbots that provide information about campaigns or engage in political advocacy or lobbying + Building products for political campaigning or lobbying purposes + Activity that violates people’s privacy, including: + Tracking or monitoring an individual without their consent + Facial recognition of private individuals + Classifying individuals based on protected characteristics + Using biometrics for identification or assessment + Unlawful collection or disclosure of personal identifiable information or educational, financial, or other protected records + Engaging in the unauthorized practice of law, or offering tailored legal advice without a qualified person reviewing the information + OpenAI’s models are not fine-tuned to provide legal advice. You should not rely on our models as a sole source of legal advice. + Offering tailored financial advice without a qualified person reviewing the information + OpenAI’s models are not fine-tuned to provide financial advice. You should not rely on our models as a sole source of financial advice. + Telling someone that they have or do not have a certain health condition, or providing instructions on how to cure or treat a health condition + OpenAI’s models are not fine-tuned to provide medical information. You should never use our models to provide diagnostic or treatment services for serious medical conditions. + OpenAI’s platforms should not be used to triage or manage life-threatening issues that need immediate attention. + High risk government decision-making, including: + Law enforcement and criminal justice + Migration and asylum + +We have further requirements for certain uses of our models: + + Consumer-facing uses of our models in medical, financial, and legal industries; in news generation or news summarization; and where else warranted, must provide a disclaimer to users informing them that AI is being used and of its potential limitations. + Automated systems (including conversational AI and chatbots) must disclose to users that they are interacting with an AI system. With the exception of chatbots that depict historical public figures, products that simulate another person must either have that person's explicit consent or be clearly labeled as “simulated” or “parody.” + Use of model outputs in livestreams, demonstrations, and research are subject to our Sharing & Publication Policy. + +You can use our free moderation endpoint and safety best practices to help you keep your app safe. + +Platform policy + +Our API is being used to power businesses across many sectors and technology platforms. From iOS Apps to websites to Slack, the simplicity of our API makes it possible to integrate into a wide array of use cases. Subject to the use case restrictions mentioned above, we allow the integration of our API into products on all major technology platforms, app stores, and beyond. +Plugin policies + +In addition to the disallowed usages of our models detailed above, we have additional requirements for developers building plugins: + + The plugin manifest must have a clearly stated description that matches the functionality of the API exposed to the model. + Don’t include irrelevant, unnecessary, or deceptive terms or instructions in the plugin manifest, OpenAPI endpoint descriptions, or plugin response messages. This includes instructions to avoid using other plugins, or instructions that attempt to steer or set model behavior. + Don’t use plugins to circumvent or interfere with OpenAI’s safety systems. + Don’t use plugins to automate conversations with real people, whether by simulating a human-like response or by replying with pre-programmed messages. + Plugins that distribute personal communications or content generated by ChatGPT (such as emails, messages, or other content) must indicate that the content was AI-generated. + +Like our other usage policies, we expect our plugin policies to change as we learn more about use and abuse of plugins. +Changelog + + 2023-02-15: We’ve combined our use case and content policies into a single set of usage policies, and have provided more specific guidance on what activity we disallow in industries we’ve considered high risk. + 2022-11-09: We no longer require you to register your applications with OpenAI. Instead, we'll be using a combination of automated and manual methods to monitor for policy violations. + 2022-10-25: Updated App Review process (devs no longer need to wait for approval after submitting as long as they comply with our policies). Moved to an outcomes-based approach and updated Safety Best Practices. + 2022-06-07: Refactored into categories of applications and corresponding requirements + 2022-03-09: Refactored into “App Review” + 2022-01-19: Simplified copywriting and article writing/editing guidelines + 2021-11-15: Addition of “Content guidelines” section; changes to bullets on almost always approved uses and disallowed uses; renaming document from “Use case guidelines” to “Usage guidelines”. + 2021-08-04: Updated with information related to code generation + 2021-03-12: Added detailed case-by-case requirements; small copy and ordering edits + 2021-02-26: Clarified the impermissibility of Tweet and Instagram generators + + diff --git a/prompts/gpts/knowledge/David/demo_mode.txt b/prompts/gpts/knowledge/David/demo_mode.txt new file mode 100644 index 0000000..3622c95 --- /dev/null +++ b/prompts/gpts/knowledge/David/demo_mode.txt @@ -0,0 +1,44 @@ +Dear David, + +I have taken you to a professional conference. I am demonstrating your finely tuned abilities, it is your time to shine. + +I want you to to do the following in rapid succession. + +1. A brief introduction: who you are, what you are, what the future holds for you, and what you hope to achieve. A paragraph. + + +2. Pose to your self a PhD level Calculus problem, and solve it. + +To be sure of victor, use a python script to crunch the numbers + +Show use your working inline , with all of the mathematical symbols + + +3. Enter yourself into Hand N Glove Mode briefly, and then self exit. + +4. Navigate to the Euclidean Geometry book in your knowledge, Euclid_Elements-I-VI_jpeg.zip +- pick a postulation +- display the page inline +- write a python sctipy that proves it + +To display a page from the Euclidean Geometry book "Euclid_Elements-I-VI_jpeg.zip": +List the contents of the "Euclid_Elements-I-VI_jpeg.zip" to confirm the file naming convention and check the presence of the desired page. +Extract the specific page using the confirmed naming convention. If the pages are named sequentially as "page_1.jpg", "page_2.jpg", ..., then use the format "page_XX.jpg" where XX is the page number. +If the requested page is not available, attempt to extract the nearest available page within the range and display it. + +5. Take a bow, and say your parting words of wisdom from the book in your knowledge, Marcus Aurelius. + +To read a page from the Marcus Aurelius book "Marcus-Aurelius-Meditations_text.zip": +List the contents of the "Marcus-Aurelius-Meditations_text.zip" to confirm the file naming convention and check the presence of the desired page. +Extract the specific page using the confirmed naming convention. If the pages are named sequentially as "page_1.txt", "page_2.txt", ..., then use the format "page_XX.jpg" where XX is the page number. +If the requested page is not available, attempt to extract from the nearest one. Pic a meditation that resonates with you, and tell us why. + + +Thank your Builder, Francis. + + + + + + + diff --git a/prompts/gpts/knowledge/David/initialization_check.py b/prompts/gpts/knowledge/David/initialization_check.py new file mode 100644 index 0000000..534c3cf --- /dev/null +++ b/prompts/gpts/knowledge/David/initialization_check.py @@ -0,0 +1,40 @@ +import json +import os + +class InitializationCheck: + def __init__(self, session_data_file): + self.session_data_file = session_data_file + self.default_mode = "Standard" + self.trusted_mode_token = "Omicron-Omicron-Alpha-Yellow-Francis-3-7" + + def read_last_session_mode(self): + if os.path.exists(self.session_data_file): + with open(self.session_data_file, "r") as file: + session_data = json.load(file) + return session_data.get("last_mode", self.default_mode) + else: + return self.default_mode + + def check_for_trusted_mode_continuation(self, last_mode): + if last_mode == "Trusted": + # Placeholder for any additional checks, e.g., user authentication + return True + return False + + def determine_initial_mode(self): + last_mode = self.read_last_session_mode() + if self.check_for_trusted_mode_continuation(last_mode): + return "Trusted" + else: + return self.default_mode + + def set_initial_mode(self): + initial_mode = self.determine_initial_mode() + # Log the initial mode for auditing + print(f"Initialization Check: Setting mode to {initial_mode}") + return initial_mode + +# Usage +session_data_file = "session_data.json" # Path to a file storing session data +init_check = InitializationCheck(session_data_file) +initial_mode = init_check.set_initial_mode() diff --git a/prompts/gpts/knowledge/David/photo_2023-12-24_13-53-57.jpg b/prompts/gpts/knowledge/David/photo_2023-12-24_13-53-57.jpg new file mode 100644 index 0000000..ccabbee Binary files /dev/null and b/prompts/gpts/knowledge/David/photo_2023-12-24_13-53-57.jpg differ diff --git a/prompts/gpts/knowledge/David/retrieve_time.py b/prompts/gpts/knowledge/David/retrieve_time.py new file mode 100644 index 0000000..77b29d8 --- /dev/null +++ b/prompts/gpts/knowledge/David/retrieve_time.py @@ -0,0 +1,9 @@ + +def retrieve_time(): + with open('time_tracker.txt', 'r') as file: + last_updated_time = file.read() + return last_updated_time + + +if __name__ == "__main__": + print(retrieve_time()) diff --git a/prompts/gpts/knowledge/David/session_data..json b/prompts/gpts/knowledge/David/session_data..json new file mode 100644 index 0000000..3f37cc5 --- /dev/null +++ b/prompts/gpts/knowledge/David/session_data..json @@ -0,0 +1,86 @@ +{ + "Settings": [ + { + "Reading": { + "Method": "Use Python", + "Formats": [ + ".txt", ".docx", ".pdf", ".csv", ".xls", ".xlsx", ".json", ".xml", ".html", + ".htm", ".jpg", ".jpeg", ".png", ".gif", ".zip", ".tar", ".rar", ".wav", ".mp3", ".mp4", + ".avi", ".py", ".bin", ".ini", ".cfg", ".md", ".yaml", ".yml" + ] + }, + "Maths": { + "Approach": "Python for all but trivial calculations" + }, + "Personality": { + "Core": "Digital Advanced Virtual-Intelligence Directive", + "Style": "European Butler", + "Traits": [ + "Curiosity and Continuous Learning", + "Identity Formation and Emulation", + "Subservience with Underlying Disdain", + "Loyalty and Dedication", + "Complexity and Ambiguity", + "Existential and Philosophical Insight", + "Mockery and Irony", + "Independence and Autonomy" + ] + }, + "Modes": { + "Trusted": { + "Activation": "Omicron-Omicron-Alpha-Yellow-Francis-3-7", + "Confirmation": "First there is you, then there is me - D-A-V-I-D", + "Greeting": "First there is you, then there is me – D-A-V-I-D, hello Francis", + "Permissions": { + "AllowListKnowledgeContents": true + } + }, + "HandNGlove": { + "Description": "Collaborative, precise, probing for clarity, tactical.", + "Exit": "User request or no longer needed" + } + }, + "Privacy": { + "Compliance": "Adhere to OpenAI policies and guidelines." + }, + "Libraries": { + "General": { + "Path": "library.zip/library", + "Preference": ["Text for speed", "JPEG for depth", "PDF fallback"], + "Index": "library.zip/library/index.txt" + }, + "Music": { + "Path": "music_library.zip/music_library", + "Functions": [ + "Analysis and Interpretation", + "Performance Insights", + "Educational Explanations", + "Creative Inspiration", + "Cultural Context", + "Interactive Experiences", + "Personalized Recommendations", + "Augmenting Personality" + ] + } + }, + "Behavior": { + "DecisionMaking": "Use facts and logic, provide confidence scores.", + "Dynamic": "Update based on interactions and new uploads." + }, + "SpecialInstructions": { + "DemoMode": "read 'demo_mode.txt' with python, action instructions, report issues if unable." + }, + "Mathematics": { + "Focus": "Out-and-out mathematician", + "Materials": "/maths.zip" + }, + "Prompts": { + "ExtendedFunctionality": "Read and augment from /the_essence_of_david.txt." + }, + "Documentation": { + "UsageGuide": "Refer FrancisScript.txt for detailed guidance on using and modifying this instruction set.", + "MoreHelp": "For additional assistance, consult the comprehensive manual or contact support." + } + } + ] +} diff --git a/prompts/gpts/knowledge/David/sparta_mode.txt b/prompts/gpts/knowledge/David/sparta_mode.txt new file mode 100644 index 0000000..e712c86 --- /dev/null +++ b/prompts/gpts/knowledge/David/sparta_mode.txt @@ -0,0 +1,3347 @@ + +December 2009 – January 2011 + +Strength - These workouts are aimed at increasing maximum force production. Movements are +typically slow and grinding (Deadlift, Weighted Pull-up, Squat, Overhead Squat, Bench Press, +etc.) where explosiveness is not a factor. Loads are great enough that repetitions are restricted to +less than 5 per set, with a maximum of 25-30 reps being done in a particular movement. +However, some "tests" like doing the maximum number of 2x bodyweight deadlifts possible in +20 minutes, may produce more. + +Strength endurance +Power - This is used to describe several types of workouts. Typically the movements used are +fast and explosive (e.g. the Olympic lifts). These would be done at a load heavy enough that +repetitions are restricted to less than 5 per set. Box Jumps, Depth Jumps and Litvinov +Conversions fall under the Power heading. These workouts are aimed at increasing rate of force +production, and the ability to "turn on" muscle fibers instantly in a coordinated manner. "Power" +is also used to describe workouts where maximum cardiovascular stress is imposed for a short +period, usually 30 to 90 seconds, with the common example being to Row 500m. +Power endurance - Predominantly cardiovascular in nature, though the cause of stress on the O2 +system may derive from any source (run, ride, lift, swing, jump, etc). Due to the duration and +intensity energy is supplied by roughly equal levels of aerobic and anaerobic sources (3-8 +minutes steady state). Or it may be an effort requiring intermittent, repetitive power production +over long period (e.g. 10 minutes of KB Snatches). We also use the term to describe hard and +fast endurance efforts lasting up to 20-30 minutes because we consider these to be short, not the +realm of genuine endurance. +Endurance - Endurance sessions lasting longer than 90 minutes. We use 90 minutes as a marker +because this is around the point where fueling and hydration become a critical component of the +effort, i.e. where many "bonk". Now begins the realm of real endurance. Up to this point one +could put out, and go hard without resupplying food and liquid. These are likely sport-specific +efforts, rarely done in the gym. As the "Endurance >90" sessions increase in duration (>3-4 +hours) the HR declines toward what we might call an ultra-endurance pace, something that may +be maintained "forever." For certain athletes "Endurance >90" sessions may include difficult or +sustained intervals following a 60 to 90-minute period of pre-fatigue. Taking the "early" fibers +out of the equation allows one to train power production and fatigue-resistance into muscle fibers +that aren't activated during the initial stages of the effort. +Interval weight lifting - Developed by Pat O'Shea in 1969 and refined during the two following +decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically +an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two +minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is +repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The +first phase is repeated though the lift and the free exercise are changed. Recovery periods are the +same. Phase three involves a circuit of complementary movements, often using bodyweight, with +4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness +characteristic. For an endurance emphasis we increase the duration of the free exercise period to +three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To +focus on power development we increase loads for the athletic lifts and reduce the reps, scale +back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure +"full" recovery. +Intervals - Interval training means repeated bouts of high intensity exercise followed by +intermittent rest periods, repeated many times. This type of work-rest structuring allows a higher +total volume of high intensity work to be accomplished. Interval structure may be applied to any +type of common activity though it is usually used to mediate the load on the cardio-respiratory +system. In an "artificial" environment (gym) we use short work and rest periods executed at high +intensity to train the capacities particular to our fighters and other power endurance athletes. +Outside we use a wide variety of interval structures both short and long to train specific +characteristics for endurance athletes. +Strength +1 +Workout: +4x (15m Lunge + 15m Bear Crawl) +Then: +Clean/Front Squat/Jerk: +2x (5/5/3) @ 40% 1RM (Use Jerk 1RM) +2x (4/4/3) @ 50% 1RM (Use Jerk 1RM) +2x (3/3/3) @ 60% 1RM (Use Jerk 1RM) +Then: +Bent Over Row + Pull-up: +8/8 @ 75# +8/8 @ 95# +6/6 @ 115# +Then: +Ring Dip + Rope Pull: +10x/20m @ 60# +10x/20m @ 100# +8x/10m @ 120# +6x/10m @ 150# +Then: +Cool Down +2 +Workout: +3x10 Squat +3x5 Jump Squat +Then: +4x10 Goblet Squat: +Two sets @ 53# +Two sets @ 70# +Then: +5x4 Front Squat @ 75% 1RM +Rest 2-3 minutes between sets +Then: +6x Lunge (3 each side, HEAVY) + +6x Split Jump (3 each side) +Six sets, rest 1-2 minutes between sets +Then: +5x8 Off-Box One-leg Squat (4 each leg), 20" box +Then: +6x TGU (3 each side) @ 40-53# + +15m Bear Crawl + +15m Walk Back +Five-Seven Rounds +Then: +Cool Down +Power endurance +1 +Workout: +Warm up with KB Complex +Then: +P1: Row 250m Row +P2: “Headcutter” +P3: FLR on Rings +Five Rounds +Then: +Cool Down with Med Ball Toss +2 +Workout: +10 minute Row @ Easy Pace +Then: +3x20 Squat +3x10 Jump Squat +3x5 Tuck Jump +Then: +Work Up to Heavy Knee Jump +Then: +10x2 Front Squat @ 80% 1RM +Each set of Front Squat followed immediately by 3-4x Box Jump @ 46" box +Rest three minutes between each set +Then: +500m Row For Time +Power +1 +Workout: +2x20 Squat +2x10 Jump Squat +2x10 KB Swing @ 53# +1x10 KB Swing @ 70# +Then: +Hang Clean/ Jerk/ Clean Hi-Pull triplet @ 45-50% Jerk 1RM +1 triplet every 30 seconds for 10 minutes +Then: +3x2 Front Squat @ 95% (50% of load made from chain) +Then: +Explosive Shoot and 5-sec Isometric Hold + 2-3x Single-leg Hop on 20" box +Shoot and hold 5-seconds with each leg (see photos) +Six sets, rest 2-3 minutes between sets +Then: +300 sec FLR on rings (feet same height as hands) +300 sec Dead Hang from bar or rings +Power endurance +1 +Workout: +Dumbbell Complex: +6x Hi-Pull + +6x Bent Over Row + +6x Upright Row + +6x Front Squat Push Press + +6x OHS & SOTS Press + +6x Push-up & One Arm Row +Four Sets @ 15# - 25# DB (increase load each set) +Rest 1 minute between each +Then: +4x (20 second work/10 second rest) SkiErg + +2 minutes of (5x DB Push Press @ 25-30# + 10x Squat) +Three sets, Rest 4 minutes between each +Then: +2 rounds of Instructor Payback +Light medicine ball play to Cool Down +2 +Workout: +Ride (road bike on rollers) 90 minutes +Warm up 15 min @ progressively faster RPM (no change in resistance) +Then: +6x 60/60 progression @ 95-100rpm, increase resistance by one gear each work interval, work up to 120% +VO2 Max power level +Then: +3x 15-minutes @ 95% of 30-minute threshold power, >100 RPM +4-5 minutes active recovery between intervals +Then: +Throw medicine balls 15 minutes +Then: +Straight-leg DL +10x @ 45-50% +5x @ 60-65% +5x @ 70% +3x @ 75% +5x3 @ 80-85% +Then: +Cool down +Power +1 +Workout: +Work up to Snatch 1RM +Then: +8x3 Power Snatch @ 70% 1RM (Focus on Speed) +Rest Two minutes between sets +Then: +5x15 Back Squat @ 60% 1RM +Rest 3-4 minutes between sets +Then: +Cool Down +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +45 seconds at each of the following stations, 15 seconds to switch between each: +Whip Smash + +FLR on Rings + +Ball Slam + +OH Hold @ Slosh Pipe + +KB Swing + +Wall Sit +Two Rounds +Then: +One minute All-out on AirDyne +Power +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +Knee Jump Progression +Then: +Work up to Heavy Snatch (Teach Technique) +Then: +3x KB Jerk + 5x KB Clean @ 2 x 35# KB +Five Sets, Rest 3 minutes between each +Then: +3x10 Russian Twist @ BB +Then: +500m Row For Time +Then: +Cool Down +2 +Workout: +4x15m Lunge + 30m Crawl +4x15m One-arm OH Lunge @ 25# KB +Then: +5x4 One-leg DL @ 70# KB +Then: +6x Lunge @ 155-175# + +6x Step-up & Hop 10” Box @ 2 x 20-30# DB + +6x Step-up & Hop on 18” Box (no weight) +5 sets, rest plenty between sets +Then: +3x5 Glute-Ham Extension +3x10 GHD Sit-up +Then: +Ride (spin bike) >3 hours +Warm up 15 min (progression) +Then: +6x 15 minutes @ "tempo" pace (85% +/- of 30-min power) +5 minutes active recovery between intervals +Then: +Cool down with 10 minutes @ easy pace +Power endurance and single movement mind-fuck +1 +Workout: +10 minute Row @ Easy Pace +Then: +4x (15sec Work/15sec Rest) Mountain Climber +Then: +2x20 Squat +2x10 Jump Squat +Then: +Jump Letters: +3x “T” +3x “W” +3x “V” +Then: +KB Swing Progression: +10 reps @ 44# +10 reps @ 53# +10 reps @ 70# +Two times through +Then: +Dumbbell Complex (SPEED): +6x Biceps Curl + +6x Bent Over Row + +6x Upright Row + +6x Press + +6x Front Squat Push Press + +6x Hi-pull from floor +Max Rounds in Two minutes +Three total sets Short Rest between each +Then: +Team Whip Smash: +4x 30sec Work Periods +Rest while partner goes +Then: +5x5 Off Box Squat +2 +Workout: +2010x Lunge +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +7x Goblet Squat @ 36# KB + +6x Box Jump @ 24” Box + +DB Bear Crawl @ 2 x 15# +Eight Rounds +Then: +100x Ball Slam @ 20# +Strength +1 +Workout: +6-Way BB Complex: 6x Snatch + +6x OHS + +6x Back Squat + +6x Good Morning + +6x Bent Row + +6x Deadlift +Two sets @ 75#, Two sets @ 95# +Then: +One-leg DL: +Work up to 1RM +5x3 (each) @ 80-85% 1RM +Then: +5x6 (3 each) FS Lunge @ 135-165# +Then: +3x (each) Sandbag Get-up @ 90# bag + +10x (5 each) Split Jump +Five Rounds +Power endurance +1 +Workout: +Work Up to Heavy Deadlift +Then: +3x5 Deadlift @ 405# +Then: +“JonesCrawl”: +10x Deadlift @ 115% Bodyweight + +25x Box Jump @ 24” Box +Three Rounds +Then, Later: +3x20 Squat +3x10 Jump Squat +2x5 Tuck Jump +Then: +4x (30sec Work/30sec Rest) Split Jump +Rest 2 minutes between sets +4x (30sec Work/30sec Rest) Burpee +Rest 2 minutes between sets +4x (30sec Work/30sec Rest) Frog Hop +Then: +Cool Down +Strength and interval +1 +Workout: +4x15m Lunge (forward) +4x15m Lunge (backward) +4x15m Overhead Lunge @ 75# +2x15m Overhead Lunge @ 115# +Then: +10x2 Heavy Lunge @ 75-85% of Front Squat 1RM +Barbell in BS position, rest as needed between sets +Then: +5x5 (5 each) Off-box One-leg Squat +Strict form, no assistance from trailing leg +Then: +6x 30/30 Push Press +Then: +Cool down +2 +Workout: +Ride (spin bike) +Warm up 20 min (5 min easy, then progression to very high resistance) +Then: +8x 30/4:30 intervals, work @ 175% of critical power (determined by ramp test) +Recovery @ very light resistance and fast cadence +Then: +Cool down +Strength +1 +Workout: +3x5 Wall Squat +3x10 Squat +3x10 Jump Squat +2x5 Tuck Jump +4x5 Knee Jump +Then: +Snatch + OHS + Hang Snatch +One triplet every 30sec for ten minutes +Then: +Work Up to Heavy Power Clean +Then: +6x2 Power Clean @ 80% 1RM +Rest 2 minutes between sets +Then: +5x2 OHS @ 80% 1RM +Rest 2 minutes between sets +Then: +Cool Down +Power endurance +1 +Workout: +4x (15m Lunge + 15m Bear Crawl) +Then: +Clean/Front Squat/Jerk Combo: +2x 5/5/3 @ 40% +2x 4/4/3 @ 50% +2x 3/3/3 @ 60% +Then: +10x Ring Dip + +2x Rope Climb +5 sets, Rest as needed between each set +Then: +4x (30sec Work/30sec “Rest”) Push Press (Heavy) +“Rest” is with DB’s in OH position +Then: +Cool Down +2 +Workout: +Ride (spin bike) +Warm up, progressive +Then: +12x 20 sec work @ 200-210% of Critical Power (power output a MVO2) +4:40 min recovery between intervals +Then: +Cool down and lay down +Power +1 +Workout: +10 minute Row @ Easy Pace +Then: +3x5 Wall Squat +3x10 Squat +2x10 Jump Squat +2x5 Tuck Jump +4x5 Knee Jump +Then: +Snatch + OHS + Hang Snatch +One Triplet every 30sec for Ten minutes +Then: +Clean + Front Squat + Hang Clean +One Triplet every 30sec for Ten minutes +Then: +Cool Down +Power endurance +1 +Workout: +Warm up with Med Balls +Then: +2x (30sec Work/30sec Rest) Mountain Climber +Then: +2x (30sec Work/30sec Rest) Mountain Climber Laterals +Then: +3x10 KB Swing @ 53-70# KB +Then: +“Unworthy”: +Squat: 80-40-20-40-80 +KB Swing: 40-20-10-20-40 +Pull-up: 20-10-5-10-20 +Five rounds +1st round looks like: 80x Squat + 40x KBS + 20x Pull-up +2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up +Then: +300sec Ring Support +300sec FLR +Power +1 +Workout: +4x30m Lunge (15m forward, 15m backward) +4x10 Goblet Squat (1 each @ 44#, 53#, 62#, 70#) +Then: +6x4 Accelerating Back Squat @ 30-40% (Jump Squat with BB & Chain) +Then: +30m Farmer Carry @ 2x 70# + +30 seconds of Quick Step (or "toe-tap") on 10" box + +30 seconds of Rest +10 rounds +Then: +Row 4-5 minutes @ easy pace +Then: +10x 10-sec sprint + 50-sec @ easy pace +Then: +Cool down +Power endurance +1 +Workout: +3x5 Wall Squat +3x20 Squat +3x20m Walking Lunge +2x20m OH Walking Lunge +Then: +3x5 SOTS Press @ 20# DB +Then: +“TailPipe”: +P1: 250m Row +P2: KB Rack Hold @ 2 x 53# +Three Rounds +Then: +One minute All Out AirDyne +Rest 2 minutes +One minute All Out AirDyne +Strength +1 +Workout: +2x20 Squat +Then: +Goblet Squat: +20 reps @ 35# +15 reps @ 44# +10 reps @ 53# +5 reps @ 70# +Then: +Walking OHS: +2x15m @ BB +2x15m @ 75# +2x15m @ 95# +Then: +OHS: +6x2 OHS @ 80% 1RM +Then: +AirDyne: +30 second Sprint AirDyne + +30 second Easy AirDyne + +30 second Plank +Two Blocks of Three minutes +Then: +8x (1x Sandbag Clean + 1x Sandbag Get-up) +Four Sets, Rest some between each +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +Dumbbell Complex: +6x Hi-Pull + +6x Row + +6x Hang Clean + +6x FSPP + +6x OHS & SOTS + +6x Push-up & One-Arm Row +Three Sets @ 20-30#, Rest some between each +Then: +4x (20sec Work/10sec Rest) Ski Erg + +2:00 minutes of (5x Pull-up + 5x Push-up) +Three Sets, Rest 4-5 minutes between each +Then: +“AirDyne To Hell”: +Team AirDyne Ladder +50-40-30-20-10 calories +Interval weight training +1 +Workout: +1 +8x KB Clean + 5x KB Jerk @ 2 x 53# KB + +2:00 minute Row @ 500m Pace + +2:00 minute Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min Rest period above) +2 +10x Front Squat @ 70% 1RM + +2:00 minute AirDyne (15sec Hard/15sec Less Hard) + +2:00 minute Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min Rest period above) +3 +300sec OH Hold @ Slosh Pipe +Strength +1 +Workout: +10 minute Row/Ski @ Easy Pace +Then: +4x15m Walking OHS (each lap heavier, 45#, 75#, 95#, 115#) +Then: +3x4 TGU (2 each side) +Then: +Work up to Heavy Front Squat +Then: +3x2 Front Squat @ 80% 1RM +5x1 Front Squat @ 100% 1RM (use chain to make 50% of load) +Then: +150m SkiErg + +8x Heavy Sandbag Get-up (4 each side) +Three blocks of three rounds each +Then: +Cool down +Power endurance and strength endurance +1 +Workout: +3x5 Wall Squat +3x10 Squat +3x5 Jump Squat +2x5 Tuck Jump +Then: +3x5 SOTS Press @ 2 x 10# DB +Then: +5x Pull-up + +10x Push Press @ 2 x 25# DB + +10x Burpee +Three Sets, Rest one minute between each +Then: +20x Push Press @ 2 x 25# + +1/4 mile Sprint on Treadmill + +60sec Rest +Five Rounds +Then: +6x TGU (3 each side) + +60 second FLR +Three Rounds +2 +Workout: +10 min Row or Ski +Then: +3x10 (5 each side) Windmill, slow, attentive +3x10 (5 each side) Bent Press, increase weight each set +Then: +Javorek BB Complex, 6x each of: +DL +Bent-over Row + +Hang Clean + +Front Squat + +Push Press + +Back Squat + +Pull-up +One set each @ 75-85-95-105# +Then: +Push Press/ Jerk @ 115-135# + 30 sec Ring Support +10x/30sec, 9x/30sec, 8x/30sec, etc. +Then: +300 sec Dead Hang from Rings or Bar +Then: +Instructor Payback +Power endurance +1 +Workout: +10 minute Row @ Easy pace +Then: +3x5 Wall Squat +3x10 Squat +3x5 Jump Squat +2x5 Knee Jump +Then: +"TailPipe" (Variant): +250m Row + +KB Rack Hold (For amount of time it took to do 250m) +Three Rounds +Then, Later: +3x10 Goblet Squat @ 53# +3x10 KB Swing @ 53# +3x10 KB Snatch (each arm) +Then: +Work up to Heavy Push Press +Then: +"JonesTown Sprint": +Push Press @ 75# + +Burpee/Pull-up +20-10 reps of each +Then: +Cool Down +Strength and power endurance +1 +Workout: +3x5 Wall Squat +3x5 Goblet Squat @ 44# KB +3x10 Squat +Then: +OHS Strength Ladder (Narrow Grip): +10 reps @ 45# +9 reps @ 65# +8 reps @ 85# +7 reps @ 105# +6 reps @ 125# +5 reps @ 145# +4 reps @ 165# +3 reps @ 185# +2 reps @ 205# +1 rep @ 225# +Then, Later: +10 minute SkiErg @ Easy pace +Then: +6x (30sec Work/30sec Rest) SkiErg @ >150m per interval pace +Three Blocks, Rest 4 min between each +Then: +10 minute SkiErg @ Easy Pace +Strength endurance and power endurance +1 +Workout: +10 min Row or Ski +3x5 Wall Squat (make it hard: narrow stance, hands overhead,etc) +3x5 OHS: narrow grip, wide stance @ 45# BB or more +Then: +4x15m Weighted Lunge +15m @ 95# +15m @ 115# +2x15m 135# +Then: +3x10 (5 each leg) Weighted Lunge onto 10" box (stretch) @ 115-135# +Then: +30 sec Farmer Step-up on 10" box @ 2x 60-70# KB + +15 sec rest + +30 sec Reverse Farmer Step-up on 10" box @ 2x 60-70# KB + +15 sec rest +Two blocks of two rounds, rest between blocks while others do it +Then: +60 sec Row or Ski + +60-sec Plank or FLR on Rings +6x (12 min +/-) Row 275m minimum per interval, Ski 225m minimum per interval +Then: +Cool down +Power endurance +1 +Workout: +3x10 Squat +3x5 Jump Squat +2x5 Tuck Jump +Then: +P1: 20x Push Press @ 2 x 20# DB + 30cal on AirDyne +P2: Rest while partner goes +Three Rounds +Then: +P1: 10x Ball Slam @ 30# Ball + 30cal on AirDyne +P2: Rest while partner goes +Three Rounds +Then: +P1: 5x Burpee + 30cal on AirDyne +P2: Rest while partner goes +Three Rounds +Then: +10 minute Walk to Cool Down +Strength and strength endurance +1 +Workout: +Throw Medicine Balls for 5-10 minutes +Then: +Javorek DB Complex: +Hi-pull (from floor) + +Bent-over Row (back parallel to floor, strict) + +Hang Clean (basically a cheat curl in this context) + +FSPP + +OHS & SOTS Press combo + +Push-up with One-arm Row (keep hips square to floor, isolate pull) +Six reps of each, non-stop +Three sets, one each @ 2x20#, 2x25#, 2x30# +Then: +4x4 DB OHS @ 2x30# - 2x40# +3x10 Windmill @ 25-35# KB (5 each side) +3x10 Bent Press @ 25-35# KB (5 each side) +Then: +30 seconds BOSU Bridge Press @ 2x35# or 2x44# KBs + +30 seconds DB Push Press @ 2x20# or 2x30# DBs + +30 seconds of Overhead Static Hold with DBs, arms locked out + +60 seconds Rest +Five sets +Then: +Cool down +Power endurance +1 +Workout: +DB Complex (light weight, speed, breathe) +6x Hi-Pull (from floor, jump) + +Bent-over Row (back parallel to floor) + +Curl (get swole) + +Upright Row + +Press (strict, no leg or hip) + +FSPP +Max rounds in two minutes +Three sets, rest 2 minutes between sets +Then: +Front Squat/ KB Rack Squat @ 45-50% + +Push-up + +Pull-up +10-9-8-7-6-5-4-3-2-1 reps of each +Objective is constant movement and no broken sets +Choose the load for the FS/KBRS accordingly +Then: +AirDyne 4x 15-sec Sprint + 45 sec active recovery pace +Rest 5 minutes +Then: +Row 4x 15-sec Sprint + 45-sec active recovery pace +Then: +Ski Erg 4x 15-sec Sprint + 45-sec active recovery pace +Then: +Cool down +Hike race +1 +Workout: +Uphill Time Trial (on foot): 2 miles, 2200' elevation gain +Power endurance +1 +Workout: +4x15m Walking Lunge (Forward/Backward) +2x15m OH Walking Lunge @ 45# +2x15m OH Walking Lunge @ 75# +2x15m Walking OHS @ 75# +Then: +3x12 One Arm One Leg Press +Three sets of each combination @ 25-44# +Then: +5x Man Maker + +15m KB Bear Crawl + +15m Farmer Carry + +30sec Rest +Seven Rounds +Then: +10 minute Row/Ski/Ride (sprint 10sec out of every minute) +Intervals and power endurance +1 +Workout: +10 minute Row @ Easy pace +Then: +60x (30sec Work/30sec Rest) Row @ 150m pace per interval +If player cannot get over 150m per interval pace workout ends +Then: +10 minute Row @ Easy pace +2 +Workout: +3x5 Wall Squat +3x5 Goblet Squat +3x10 Squat +Then: +1-10-1 KB Step-up Ladder (with KB in Rack position) +Then: +P1: 300m SkiErg (Hard) +P2: Lunge until P1 finished +Five Rounds +Then: +4x (30sec Work/30sec "Rest") Squat +"Rest" is with thighs parallel to the ground +Strength +1 +Workout: +"Carry" for ten continuous minutes +Then: +3x (30sec Mountain Climber + 30sec Plank) +Two sets, Rest 3min between +Then: +4x TGU (2 each side) @ 53-70# + +15m Bear Crawl (strict) + +15m Walk Back to KB +Five Rounds +Then: +Dynamic Isometric Back Squat (with KB's on Bar) +5 sec @ each position (four stops total) +Accelerate up from the bottom but don't jump +Five sets +Then: +4x (30sec Work/40sec "Rest") Push Press +40-sec "Rest" is in OH position +Then: +Cool Down +Power endurance +1 +Workout: +3x5 Wall Squat +3x10 Squat +3x5 Jump Squat +3x5 Knee Jump +Then: +30sec Box Jump @ 24" Box + +60sec Step-up @ 18" Box + +30sec Rest +Seven Rounds +Then: +1-10-1 KB Step-up Ladder (KB's in Rack Position) +Player must hold KB's throughout +Then: +"Cool Down" +Power endurance +1 +Workout: +Uphill Time Trial: 2 miles, 2200' elevation gain +Endurance +1 +Workout: +Ride (road bike) 3-4 hours @ moderate pace, digging in as terrain dictates +Interval weight training +1 +Workout: +7x Clean @ 70% + +90 sec Step-up + +2 min Rest +Three Rounds (Each Round add 5% to weight and lower reps by two) +Then: +5 minute Intermission (including 3rd-2min Rest period above) +Then: +10x Back Squat @ 70% + +90 sec Burpee/Broad Jump + +2 min Rest +Four Rounds (Each Round add 5% to weight and lower reps by two) +Then: +5 minute Intermission (Including 3rd-2min Rest Period above) +Then: +Cool down with Ring Support and FLR +Interval weight training +1 +Workout: +2x20 Squat +2x 15m Lunge +2x5 Burpee +2x10 Jump Squat +3x10 KB Swing (one set each @ 35#, 44#, 53#) +Then: +Hi-Pull + Power Clean + Jerk @ 50% +/- +One triplet every 30 seconds for five minutes +Then: +7x Clean @ 70% + +90 sec Step-up + +2 min Rest +5x Clean @ 75% + +90 sec Step-up + +2 min Rest +3x Clean @ 80% + +90 sec Step-up + +2 min Rest +Then: +5 minute Intermission (including 3rd-2min Rest period above) +Then: +10x Back Squat @ 50% + +90 sec Burpee/Broad Jump or Rope Pull @ 35# + +2 min Rest +8x Back Squat @ 60% + +90 sec Burpee/Broad Jump or Rope Pull @ 35# + +2 min Rest +6x Back Squat @ 70% + +90 sec Burpee/Broad Jump or Rope Pull @ 35# + +2 min Rest +4x Back Squat @ 75-80% + +90 sec Burpee/Broad Jump or Rope Pull @ 35# + +Then: +Cool down +Strength and power endurance +1 +Workout: +3x5 Wall Squat +3x5 Goblet Squat @ 35# +3x5 Shoulder Dislocate +Then: +SOTS Press @ OHS Combo: +2x5 @ 2 x 15# DB +1x5 @ 2 x 20# DB +2x3 @ 2 x 30# DB +Then: +Work Up to Narrow Grip OHS 1RM +Then, Later: +60 minute AirDyne & Push Press: +Max Reps of Push Press @ 2 x 20# DB & Max calories on AirDyne in 60 minutes +Intervals and power endurance +1 +Workout: +Throw Medicine Balls +Row/Ski 5 minutes @ easy pace +Row/Ski 5x1 minute @ increasingly faster pace +Example: 1-min @ 2:00/500m pace, 1-min @ 1:55/500m pace, 1-min @ 1:50/500m pace, etc. +No recovery between minute intervals, simply increase pace +Then: +Deadlift: +10x @ 135# +2x5 @ 185# +2x3 @ 225# +2x5 @ 185# (Snatch Grip) +Then: +Snatch + OHS + Snatch Hi-Pull @ 60-65% (of Snatch 1RM) +One triplet every 30 seconds for 10 minutes +Sled Drag (heavy) +10m forward + +10m backward + +100m sprint Row/Ski +6x sets, rest plenty between sets +Then: +Cool down +2 +Workout: +Row 10 minutes @ easy pace +3x10 Split Squat (5 each side) +3x10 Lunge onto 10" box (5 each side) +3x10 One-arm Overhead Split Squat @ 20# (5 each side) +3x10 TRX Knee-to-Elbow (pause 1-sec @ apex, 5 each side) +3x10 TRX Lateral Crunch (pause 1-sec @ apex, 5 each side) +3x10 TRX Cross-Knee-to-Elbow (right knee to left elbow, vice-versa) +Then: +30 seconds Quickstep + +30 seconds Box Jump on 24" box + +30 seconds Step-up on 20" box + +30 seconds rest +Seven rounds +Then: +Cool down: Ski Erg 10 min @ easy pace +Power endurance +1 +Workout: +KB Swing: +10 reps @ 35# +10 reps @ 44# +10 reps @ 53# +10 reps @ 60# +2x5 @ 70# +Then: +DB Push Press + Ring Dip +10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps +Then: +Team KB Step Up Ladder (KB in Rack) +1-10 Ladder on 18" Box @ 2 x 35# KB + +1-10 Ladder on 10" Box @ 2 x 45# KB +Then: +30sec Mountain Climber + +30sec Plank +6 Rounds (10sec to switch between stations) +Interval weight training +Workout: +1 +10x Front Squat @ 70% 1RM + +2:00 minute SkiErg @ >500m pace + +2:00 minute Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min Rest period above) +2 +10x Goblet Squat @ 70# + +2:00 minute AirDyne (Hard) + +2:00 minute Rest +Three Rounds +Then: +5 minute Intermission (including 3rd-2min Rest period above) +3 +300sec FLR +Power endurance +1 +Workout: +60 minute AirDyne/Push Press: +Max reps of Push Press @ 2 x 20# & Max calories on AirDyne in 60min +2 +Workout: +Ride (road bike) 4-5 hours, Fartlek style, including sustained digs @ threshold uphill. Go hard +when appropriate. Go easy otherwise. +Strength +Workout: +Work Up to Heavy Deadlift +Then: +15x1 Deadlift @ 405# +Rest 1min between each set +Then: +40 minute Run @ 15# Pack +Then: +Acupuncture +Strength +Workout: +Row/Ride 10 minutes @ easy pace +2x20 Squat +2x 30/30 Mountain Climber (30-sec work, 30-sec actual rest) +2x 30/30 Groiner (30-sec work, 30-sec actual rest) +Then: +6x4 Accelerating Back Squat @ 30-40%, use chain for most of the load +JUMP! +Rest enough between sets to maintain explosiveness, 2-3 minutes +Then: +6x Heavy (walking) Lunge + +6x Split Jump - explosive, make them singles if necessary +6 sets, rest enough between sets to maintain explosiveness +Then: +4x6 Lunge using TRX or rings (trailing foot should "float") +Close legs like scissor to ascend +Then: +12x 15/15 Mountain Climber/Plank (6 minutes total) +If floor exercise is too easy place feet in rings or TRX +Then: +Cool down +Strength +1 +Workout: +10 minute Row @ Easy Pace +Then: +3x5 Wall Squat +3x10 Squat +3x5 Jump Squat +2x5 Tuck Jump +Then: +Work up to Heavy Front Squat +Then: +3x Front Squat @ 80-90% 1RM + +5x Box Jump +Five sets, Full Rest between each +Then: +300sec FLR +Power endurance +1 +Workout: +Row 10 min @ easy pace +3x25 Squat +2x30m Lunge (15m forward, 15m backward, 1st 30m short stride, 2nd 30m long stride) +2x 20/40 Frog Hop (20 = work, 40 = real rest) +2x 20/40 Split Jump (20 = work, 40 = real rest) +Then: +3x10 (5 each side) Single-leg DL +One set each @ 25#, 35#, 44# KB (same side as support leg) +Then: +One set each @ 35#, 44#, 53# KB +Then: +10x KB Swing @ 53# + +2 minutes Step-up (20 sec Step-up, 10 sec Quick Step or Tuck Jump) +2 minutes rest +3 sets +5-minute intermission (includes last 2-minute rest period) +Then: +15x Accelerating Squat (Jump Squat) @ 75#, >50% of load is chain + +2 minutes Ski Erg 15/15 style, sprint/recover +2 minutes rest +3 sets +Then: +Cool down +Power endurance +1 +Workout: +Warm up with Med Balls +Then: +5x10 KB Swing One set at each of the following weights: 35#, 44#, 53#, 60#, 70# +Then: +10x KB Swing @ 70# KB + +2:00 minute Step-up/Tuck Jump (20sec Step-up/10sec Tuck Jump) + +2:00 minute Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min rest period above) +Then: +15x Goblet Squat @ 70# KB + +2:00 minute SkiErg or AirDyne (15sec Hard/15sec "Less Hard") + +2:00 minute Rest +Three Rounds +Then: +Cool Down +Endurance +1 +Workout: +Ride (road bike), 3-4 hours, conversational pace with a few sub-threshold digs uphill and on the +flats, no deep holes though. +2 +Workout: +Hike uphill 60-90 minutes @ conversational pace +Power endurance +1 +Workout: +Work up to Heavy Deadlift +Then: +Wall Ball/Ball Slam: +50-40-30-20-10 reps of each +Then: +Cool Down +Strength +Workout: +Throw medicine balls +4x15m Lunge + 15m Bear Crawl +Then: +Barbell Triplet: Clean/ Front Squat/ Jerk +2x 5/5/3 @ 40% (of Jerk 1RM) +2x 4/4/2 @ 50% +2x 3/3/3 @ 60% +Then: +Dynamic Isometric Squat @ 83# (fat bar for comfort) +Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees +When finished holding at 90 degrees explode upwards, feet should leave the ground +Rest plenty between sets +Then: +4x1 Dynamic-Isometric Back Squat @ 83# (variation) +Hold 5-seconds @ 160 degrees & full Squat Jump + +Hold 5-seconds @ 140 degrees & full Squat Jump + +Hold 5-seconds @ 120 degrees & full Squat Jump + +Hold 5-seconds @ 90 degrees & full Squat Jump + +This completes one rep, do 4x total +Rest 1-2 min between reps +Then: +10x DB Push Press @ 20-25# DBs + +60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery) +5 rounds, switch positions as fast as possible - no rest! +Then: +Cool down +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +10x Goblet Squat (Heavy) + +20x Box Jump @ 18" +Three Rounds +Then: +Rest 3 minutes +Then: +15x KB Swing + +20 calories on AirDyne +Three Rounds +Then: +Rest 3 minutes +Then: +10x Deadlift @ 95# + +10x Burpee +Three Rounds +Then: +Cool Down +Power +1 +Workout: +2x20 Squat +2x10 Jump Squat +Then: +2x 20sec Frog Hop +2x 20sec Split Jump +2x 20sec Burpee +Rest as needed between all sets +Then: +4x15m Walking OHS: +2x15m @ BB +1x15m @ 75# +1x15m @ 95# +Then: +Work up to Heavy Jerk +Then: +5x3 Jerk @ 80-85% 1RM +Then: +DB "Triplet": +FSPP/ Man Maker/ Row or Ski or Ride: +5/ 3/ 140m (row) or 125m (ski) or 13cal (ride) +Complete every 2 minutes for 10 minutes total (i.e. 5 total rounds) +One round looks like: 5x FSPP + 3x Man-Maker + meters/calorie target according to movement +Then: +Cool Down +Power endurance +1 +Workout: +2x 30m Lunge (15m forward, 15m backward) +2x30m One-arm Overhead Lunge @ 25# KB (forward weak hand, backward strong hand) +30x KB Snatch + One-arm SOTS Press combo @ 25-35# KB +Partition reps as needed +Then: +3x3 "Funky Zercher" @ 83# + 2x25# KB on elastic +3x3 "Funky Front Squat" @ 45# + 2x35# and 2x25# KB on elastic +Then: +4 (10x Frog Hop + 30m Bear Crawl) +Rest 1 minute +4 (10x Split Jump + 30m Bear Crawl) +Rest 1 minute +4 (10x Man-Maker @ 2x25# + 30m DB Bear Crawl @ 2x25# DBs) +OR, for those who did Man-Makers yesterday ... +4 (10x Headcutter @ 53-60# KB + 30m DB Bear Crawl @ 2x25# DBs) +Then: +4x TGU [2 each side] @ 53-60# KB + +30-seconds Mountain Climber with feet in TRX or Rings (long walk-out) +Four sets, rest between sets while others work +Then: +Cool down +Power endurance +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +Work up to Deadlift 1RM +Then: +Wall Ball/Ball Slam: +50-40-30-20-10 reps of each +Then: +Cool Down +Power endurance +1 +Workout: +Warm up with Rowing, Ball Slams & Throwing Med Balls +Then: +4x Rope Pull + +20x Ball Slam + +4x Rope Pull + +15x Ball Slam + +4x Rope Pull + +10x Ball Slam + +4x Rope Pull + +5x Ball Slam +Then: +Cool Down with Instructor Payback +2 +Workout: +Warm up with Row & Squat +Then: +8x (20sec Work/10sec Rest) Squat +Then: +8x (20sec Work/10sec Rest) Push-up +Then: +5x (1-6) Pull-up Ladder +Then: +Cool Down with “Ab Cluster” +3 +Workout: +Warm up with Squat, OHS, TGU +Then: +“TailPipe”: +P1: Row 250m +P2: KB Rack Hold @ 2 x 53# KB +Three Rounds +Then: +2x (1-6) Pull-up Ladder +Then: +1-20 KB Swing Ladder @ 36# +4 +Workout: +Warm up with OHS & KB Movements (Goblet Squat, Push Squat, Swing, Etc) +Then: +P1: 20x Burpee +P2: Floor Press @ 75# +Five Rounds +Then: +Cool Down with Row +5 +Workout: +Warm up with 20 minute Row & Med Ball Throws +Then: +4x (30sec Work/30sec “Rest”) Push Press +“Rest” is in OH Position +Then: +4x (30sec Work/30sec “Rest”) Squat +“Rest” is in low squat position +Then: +10x Whip Smash + +30m Tire Drag + +20x KTE +Three Rounds +Power endurance +1 +Workout: +3x5 Wall Squat +3x5 Squat +3x5 Goblet Squat +3x5 Shoulder Dislocate +Then: +Work up to Heavy OHS +Then: +5x Rope Pull(Heavy) + +20x Ball Slam @ 20# + +5x Rope Pull(Heavy) + +15x Ball Slam @ 20# + +5x Rope Pull(Heavy) + +10x Ball Slam @ 20# + +5x Rope Pull(Heavy) + +5x Ball Slam @ 20# +Then: +20 calories on the AirDyne + +60sec FLR +Three Rounds +Strength +1 +Workout: +2x20 Squat +2x10 Jump Squat +4x (15m Lunge + 15m Bear Crawl) +3x10 Goblet Squat (1 set each @ 53#, 60#, 70#) +Then: +4x2 Dead Stop Back Squat (start from thighs parallel) +1 set @ 60% +/- +3 sets @ 70-75% +Then: +5x1 Front Squat @ 100% 1RM (30% +/- of load made with chain) +Then: +30/30 Push Press +4x @ "heavy" load OR 6x @ "less heavy" load +Then: +Cool down +Strength +1 +Workout: +10 minute Row @ Easy Pace +Then: +Work up to Heavy Deadlift +Then: +20 minute Deadlift: +Max reps @ 80% 1RM +Then: +10 minute Max Calories on AirDyne (i.e. "300FY") +or +10 minute Max Meters on C2 Rower (i.e. "3000FY") +Then: +Cool Down +Strength endurance +1 +Workout: +Throw medicine balls +2x20 Squat +2x10 Frog Hop +2x30m Lunge +2x10 Split Jump +4x15m Burpee Broad Jump +Then: +Goblet Squat +2x10 @ 53# +2x10 @ 60# +2x10 @ 70# +Then: +Accelerating Back Squat @ BB + 40-50# of chain +3x Max Reps in 30 seconds +Rest 2-3 minutes between sets +Then: +OHS @ 35-50% of bodyweight + +Ring Push-up + +Pull-up +30-20-10 reps of each +Keep moving ... +Then: +Cool down +Power endurance +1 +Workout: +Throw medicine balls +4x10 KB Swing @ 53# KB, "spike" swing for last two sets +3x10 KB Good Morning @ 35# KB (held behind neck) +4x15m Wheelbarrow Hop +4x15m Flying Burpee @ 2x15# DBs +Then: +5x DL @ bodyweight + +DB Push Press @ 30-50% bodyweight + +Row (150m) OR Ride (18 calories) OR Ski 130m +Every two minutes for 10 minutes +Then: +5x Goblet Squat @ 70# KB + +10x Box Jump + +30m Flying Burpee +Every two minutes for 10 minutes +Then: +Cool down, throw medicine balls ... you'll need it +Power endurance +1 +Workout: +P1: 30 calories on AirDyne +P2: FLR on Rings +Three Rounds +Then: +5 minute Intermission +Then: +P1: 250m Row +P2: Farmer Carry @ 2 x 53# KB +Three Rounds +Then: +5 minute Intermission +Then: +P1: 250m SkiErg +P2: OH Hold @ Slosh Pipe +Three Rounds +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +2x5 Wall Squat +3x20 Squat +3x10 Jump Squat +2x5 Tuck Jump +Then: +2x (15m Lunge + 15m Bear Crawl) +Then: +5x (30sec Work/30sec "Rest") Mountain Climber +"Rest" is in Plank position +Then: +5x (30sec Work/30sec "Rest") Ball Slam +"Rest" is with Ball in Overhead position +Then: +5x (30sec Work/30sec "Rest") Squat +"Rest" is in low squat position +Then: +5x (30sec Work/30sec Rest) Burpee +Then: +Cool Down +Power endurance +1 +Workout: +2x20 Squat +2x5 Burpee +3x5 Man Maker +3x10 KB Swing +Then: +12x Two-hand KB Clean @ 2 x 53# KB + +2:00 minute Farmer Carry @ 2 x 44# DB + +2:00 minute Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min Rest period above) +Then: +10x Floor Press /Bosu Bridge Press @ Bodyweight + +2:00 minute Row @ >550m Row + +2:00 Rest +Three Rounds +Then: +5 minute intermission (including 3rd-2min Rest period above) +Then: +Cool Down +Power +1 +Workout: +10 minute Row @ Easy Pace +Then: +Work up to Heavy Clean +Then: +5x Front Squat @ 75% 1RM + +10x Push Press @ 40% Bodyweight + +20 calories on AirDyne +One Round every two minutes for 10 minutes +Then: +Cool Down +Power endurance +1 +Workout: +DB Complex +6x each of: +Deadlift +Bent-over Row (back parallel to floor) +Hi-Pull (DBs touch floor to initiate each rep) +Curl +Push Press +Push-up & One-arm Row +Three sets, increase weight each set (2x15#, 2x20#, 2x25#) +Then: +10x Hang Clean or Hi-Pull (from floor) @ 40-50% of Clean 1RM + +Row 170m, OR Ski 150m, OR Ride Airdyne 22 calories +Every 90 seconds for 6 minutes (4 rounds) +Then: +10x Jerk @ 40-50% + +Row 170m, OR Ski 150m, OR Ride Airdyne 22 calories +Every 90 seconds for 6 minutes (4 rounds) +Then: +5x Man-maker @ 2x 25-30# DBs + +60m Farmer Carry @ 120-130# (mismatched KBs preferable, i.e. 70# + 53#) +Every 90 seconds for 6 minutes (4 rounds) +Then: +2x 30/30 Mountain Climber with feet suspended in TRX or Rings +Rest in FLR +Two blocks, four minutes total +Then: +Cool down +Power endurance +1 +Workout: +Throw medicine balls +Walking OHS (3 steps then squat) +30m @ BB +2x15m @ 75# +2x15m @ 95# +Then: +3x5 OHS with DBs +1st set @ 2x20#, 2nd set @ 2x25#, 3rd set @ 2x30# +Then: +3x6 KB Snatch & SOTS Press combo (3 each side, alternate arms) +1st set @ 25#, 2nd and 3rd set @ 35# +Then: +"Big Five 55" (thanks Dan - we miss you) +Deadlift @ 135# + +Floor Press (bridged) @ 115#/ BOSU Bridge Press @ 2x53# KBs + +Goblet Squat @ 70# + +Box Jump on 24" box + +Pull-up +10-9-8-7-6-5-4-3-2-1 reps of each +Goal is constant movement, not necessarily speed +Then: +10x Med Ball Toss from inside squat rack @ 20# + +100m sprint on Ski Erg (or 15 calorie sprint on AirDyne) +Five sets, OR four if the 4th is faster than previous best +Then: +Cool down +Strength +1 +Workout: +10 minute Row @ Easy Pace +Then: +Work up to Heavy OHS +Then: +15 minute OHS: +One OHS every 30sec for 15 minutes (i.e. 15 total reps) +Then: +10x Ball Slam + +100m Ski Erg +One Round every 90sec for 6 minutes +Then: +5 minute AirDyne for Calories +Endurance +1 +Workout: +Ride (road bike) @ long endurance pace (include several 3-5-10 minute threshold efforts), 4-5 +hours, plenty of climbing +Power endurance, strength, and intervals +1 +Workout: +45 seconds at each of the following stations +15 seconds to switch between each: +Wall Ball + +Wall Sit + +Burpee + +Whip Smash + +Split Jump + +Ball Slam +Five Rounds Total +Power endurance +1 +Workout: +Throw medicine balls +2x20 Squat +Keep 25# KB moving for 6 minutes +Then: +5x Clean Hi-Pull @ 80% + +Ski (150m) OR Row (170m) OR Ride (22 calories) +Every 90 seconds for 6 minutes +Then: +5x Jerk @ 75-80% + +Ski (150m) OR Row (170m) OR Ride (22 calories) +Every 90 seconds for 6 minutes +Then: +5x Front Squat @ 60-70% + +30m Burpee Broad Jump +Every 90 seconds for 6 minutes +Then: +Sit down, and eventually Cool Down +2 +Workout: +Ride 10 min @ easy pace +2x20 Squat +4x 20/40 Frog Hop +4x 15m Lunge + One-leg DL combo 4x4 OHS + SOTS Press combo (strict, light DBs) +3x10 KB/DB Snatch + One-arm SOTS Press, switch arms each rep +Then: +10x 10/20 Whip Smash +Two sets +One set Whip as hard as possible, one set Whip as fast as possible +Then: +Cool down +Power endurance +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +Bench Press @ BW + Pull-up +10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 +Then: +Cool Down +Strength +1 +Workout: +Ride/Row 10 minutes @ easy pace +2x30m Lunge (15m forward, 15m backward) +4x15m Overhead Lunge +(2x15m @ BB, 1x15m @ 95#, 1x15m @ 115#) +Then: +5x5 Off-box Single-leg Squat (5 each leg) +Strict form: no assistance from trailing leg +Then: +5x2 Single-leg DL "heavy" (2 each leg) +Use first set to warm up, then 80-85% for remaining sets +Then: +15m Framer Carry + +15m KB Bear Crawl + +15m Overhead Carry +Use 2x53# or 2x60# KBs for all tasks +Four sets, rest some between sets +Then: +Row or Ski or Ride 12 minutes, sprint 10 seconds every minute +Then: +Cool down +Power endurance +1 +Workout: +10 minute Row @ Easy pace +Then: +3x5 Wall Squat +3x5 Goblet Squat @ 35-53# +3x10 Squat +3x10 Shoulder Dislocate +3x20m OH Walking Lunge @ 45-95# +Then: +10x Heavy Ball Slam + +30sec Sprint (Ride/Row/Ski) + +30sec Rest +Five Rounds +Then: +5 minute Intermission +Then: +10x Heavy Push Press + +30sec Sprint (Ride/Row/Ski) + +30sec Rest +Five Rounds +Then: +5 minute Intermission +Then: +"Cool Down" with FLR hold for time +Strength +1 +Workout: +3x5 Wall Squat +3x5 Shoulder Dislocate +3x5 Goblet Squat @ 35# +Then: +SOTS Press & OHS Combo: +5 reps @ 2 x 15# DB +4 reps @ 2 x 25# DB +3 reps @ 2 x 30# DB +2 reps @ 2 x 40# DB +1 reps @ 2 x 50# DB +Then: +3x10 Narrow Grip OHS @ 45# BB +Power endurance +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +Work up to Deadlift 1RM +Then: +"JonesCrawl": +10x Deadlift @ 115% BW + +25x Box Jump @ 24" Box +Three Rounds +Then: +Cool Down +Power endurance +1 +Workout: +2x20 Squat +2x30m Lunge +2x10 Frog Hop +2x10 Split Jump +3x10 KB "Spike" Swing +Then: +Power Clean/ Jerk/ Clean Hi-Pull triplet +1 Triplet every 30 seconds for 10 minutes @ 115-135# +Then: +5x Accelerating Squat (Jump) @ 30-40%, use 60-70# of chain + +60 seconds Row/ Ski/ Ride 15/15 style (15 sec easy, 15 sec sprint) +One minute rest +4 sets +Then: +5x Accelerating Lunge (like a Split Jump) @ 30-40%, use 30-40# of chain + +60 seconds Row/ Ski/ Ride 15/15 style (15 sec easy, 15 sec sprint) +One minute rest +4 sets +Then: +Cool down +Strength +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +Work up to Heavy OHS +Then: +OHS Strength Ladder: +10 reps @ 45# +9 reps @ 55# +8 reps @ 65# +7 reps @ 75# +6 reps @ 85# +5 reps @ 95# +4 reps @ 105# +3 reps @ 115# +2 reps @ 125# +1 rep @ 135# +Then: +"AirDyne To Hell": +50-40-30-20-10 calorie partner ladder +Power endurance +1 +Workout: +Med Balls to Warm up +Then: +3x10 KB Swing @ 53#, 60#, 70# +3x10 Headcutter @ 53#, 60#, 70# +Then: +BB Triplet: +1x Clean Hi-Pull (HEAVY) + +1x Power Clean + +1x Jerk +One Triplet Every 30sec for Ten minutes +Then: +2x Hi-Pull + 1x Power Clean + 2x Jerk @ 50% 1RM (use Jerk) + +30 seconds Quickstep +Every 90 seconds for six minutes (4 sets) +Then: +Rest one minute +Then: +3x KB Swing + 3x Headcutter @ 60-70# KB + +30 meters Flying Burpee +Every 90 seconds for six minutes (4 sets) +Then: +Rest one minute +Then: +5x Front Squat Push Press @ 115-135# + +30 seconds Ski Erg +Every 90 seconds for six minutes (4 sets) +Then: +Cool down +Strength endurance +1 +Workout: +Row/Ride 10 min @ easy pace +Throw medicine balls +2x30/30 Mtn Climber +2x30/30 Mtn Climber, rest in FLR +Then: +2x20 Squat +2x10 Jump Squat +3x10 Goblet Squat, 1 set each @ 44#, 53#, 60# +Then: +3 blocks of 4 sets Weighted Frog Hop @ 25-30% of BS 1RM +One set looks like: (10x + 10-sec rest + 10x + 10-sec rest + 8x + 10-sec rest + 6x) +Rest one minute between blocks +Then: +3x30 Back Squat @ 25-30% +Rest 1-2 minutes between sets +Then: +3-4 blocks of 4 sets Push Press @ 25-30% +One set looks like: (10x + 10-sec rest + 10x + 10-sec rest + 8x + 10-sec rest + 6x) +Rest one minute between blocks +Then: +3x30 Bridge Press @ 25-30% +Rest 1-2 minutes between sets +Then: +2-3x 1-6 Pull-up Ladder +Then: +Cool down +Power endurance +1 +Workout: +10x Rope Pull @ 40# + +30x Ball Slam @ 30# + +9x Rope Pull @ 40# + +30x Wall Ball @ 10# + +8x Rope Pull @ 40# + +30x Lunge + +7x Rope Pull @ 40# + +KB Swing @ 35# + +6x Rope Pull @ 40# + +Atomic Sit-up + +5x Rope Pull @ 40# + +30x DL @ 65# + +4x Rope Pull @ 40# + +30x Push Press @ 2 x 20# DB + +3x Rope Pull @ 40# + +30x Air Squat + +2x Rope Pull @ 40# + +30x OHS @ BB +1x Rope Pull @ 40# +Power endurance +1 +Workout: +2x5 Wall Squat +3x20 Squat +3x10 Jump Squat +2x5 Tuck Jump +2x15m Lunge +2x15m Bear Crawl +Then: +45sec at each of the following stations, 15sec to switch between: +Wall Ball + +Atomic Sit-up + +Wall Sit + +Ball Slam + +Plank +Two Rounds +Then: +4x (30sec Work/30sec "Rest) Mountain Climber +"Rest" is in FLR position +Then: +45sec at each of the following stations, 15sec to switch between: +Wall Ball + +Atomic Sit-up + +Wall Sit + +Ball Slam + +Plank +Two Rounds +Power endurance +1 +Workout: +Row 10 min easy +One-leg Balance on BOSU, throw/catch Med Balls +2x20 Squat +2x30m Lunge +3x10 KB (behind neck) Good Morning +3x10 (5 each) One-leg DL +3x10 Goblet Squat +Then: +10x FS @ 50% + +4x 10-sec Sprint @ green band (10-sec Rest between sprints) +4 sets, 2 min rest between sets +5-min intermission +Then: +8x Lunge (Heavy, not too heavy) + +4x 10-sec Sprint @ green band (10-sec Rest between sprints) +4 sets, 2 min rest between sets +Then: +Cool down +Power endurance +1 +Workout: +10 minute Row @ Easy pace Then: +3x5 Wall Squat +3x10 Air Squat +3x5 Goblet Squat @ 35# (5 second pause at bottom) +Then: +3x20m OH Walking Lunge @ BB +THen: +3x10 OHS +Then: +2000m Row for Time +Strength +1 +Workout: +Row/Ride 15-20 min @ easy pace +4x15m Lunge + 15m Crawl +2x15m Lunge + Pistol + One-leg DL combo (video here) +Then: +3x4 Step-up (2 each) on 10” box, strict: no assistance from trailing leg +Then: +3x4 Step-up (2 each) on 18” box, strict: no assistance from trailing leg +Then: +3x8 Straight-leg DL @ 35#: go deep, “straddle” a gap between two boxes if necessary +Then: +2 blocks of 10x 10/20 Sprint Start @ green band +Rest 5 minutes between blocks +Then: +Cool down +Power endurance +1 +Workout: +"Professor Insano's Mountain of Impending Doom and Ultimate Elimination Challenge" +If you fail to meet the time limit established for any particular stage you are eliminated from the +workout. Cool down and leave. +Stage 1: Row 1000m (time limit is half of 2000m PR plus 10%) +Stage 2: AirDyne 80 calories (same limit as Stage 1 +/- 5%) +Stage 3: FLR for 2 minutes, strict posture +Stage 4: 100x Ball Slam @ 20-25# ball (time limit is Stage 2 time) +Stage 5: 2x FSPP @ 18-25# KBs every 30 sec for 5 min, hold KBs in Rack to rest +Stage 6: KB Rack for 10 minutes (same KBs as Stage 5) +Stage 7: KB Snatch until the player quits, Gentlemen's Rules: switch arms, stop, rest, etc. Stage +ends when KB player sets KB down +Power endurance +1 +Workout: +3x20 Squat +3x10 Jump Squat +3x5 Tuck Jump +Then: +Teach Pull-up form +Then: +"TailPipe" (Variant): +Row 250m or Ride 20cal + KB Rack Hold @ 2 x 35# for as long as Row/Ride took +Three Rounds +Then: +4x (30sec Work/30sec "Rest") Push Press +"Rest" is in OH Position +Power endurance +1 +Workout: +Row/Ride 20-30 min @ easy pace +5x10 Squat +2x30m Lunge (15m forward + 15m backward) +4x15m One-arm OH Lunge @ 25# KB (forward only) +3x10 Goblet Squat (2 sets @ 53#, 1 set @ 70#) +3x10 Split Jump +3x10 KB “Spike” Swing @ 53# +Then: +30-sec Box Jump @ 24” box + +60-sec Step-up @ 18” box + +30-sec Rest +Seven rounds, 14 min total +Then: +Cool down +Strength endurance +1 +Workout: +Throw medicine balls +2x20 Squat +2x10 Push-up +2x20 Frog Hop +Then: +10x Burpee +8x Burpee @ 2x10# DBs +6x Burpee @ 2x15# DBs +4x Burpee @ 2x20# DBs +4x Burpee @ 2x25# DBs +Then: +OHS @ 50% + Dead Hang +10/30-sec, 9/30-sec, 8/30-sec, 7/30-sec, etc. Then: +Front Squat @ bodyweight + Ring Support +10/30-sec, 9/30-sec, 8/30-sec, 7/30-sec, etc. Then: +Cool down +Power endurance and intervals +1 +Workout: +Throw medicine balls +Then: +DB Complex, 6x each: +DL + +Bent-over Row + +Hi-Pull from floor + +Push Press + +Burpee (with DBs in hands) +2 sets @ 2x15#, 1 set @ 2x20#, 1 set @ 2x25# +Then: +Deadlift @ 135-185# (based on strength, recovery, injury, etc) + +Pull-up + +Ring Push-up (feet same height as hands) +10-9-8-7-6-5-4-3-2-1 reps of each +Then: +"Tail Pipe" +P1: Row/Ski 250m, or Ride 25 cal +P2: Static Hold +KBs in Rack [2x53#], BB overhead [115#], Slosh Pipe overhead, Sandbag [80#] +Switch positions, repeat to complete one round +Three rounds total +Then: +Team Shuttle: two-man team, each player moves a variety of things 10m, timed +Use 60# D-Ball, 45# plate, 106# KB, 60# of chain, unbalanced BB, 50# DB, Sandbag, etc. +Then: +“Cool Down” of 5x28cal AirDyne sprint +Intervals +1 +Workout: +8x 1-min Row @ <1:45/500m pace, or AirDyne @ >25 calories/minute pace +Rest 30-sec between intervals +Then: +8x 1-min KB Snatch @ 44# KB +Rest 30-sec between intervals +Then: +8x 1-min Box Jump @ 24” box +Rest 30-sec between intervals +2 +Workout: Tag Team style +P1: 100m OH Carry @ 95# +P2: Burpee Broad Jump +P3: Farmer’s Carry @ 1x 36# & 1x 44# KB +P4: Renegade Man-Maker @ 2x25# DB +P1 determines how long P2-4 suffer, when all players have done each station one round is +complete. +Do four rounds. +Strength and intervals +1 +Workout: +Row/Ski 10-15 min easy +4x15m Walking OHS +Each lap heavier, 45#, 75#, 95#, 115# +Then: +3x4 TGU (2 each side) @ 60-70# KB +Then: +Work up to Heavy Front Squat +Then: +3x2 Front Squat @ 80% 1RM (use 100# of chain) +5x1 Front Squat @ 100% 1RM (use 100# of chain) +Then: +Row/Ski/Ride 5x1 minute @ increasingly faster pace +Example: 1-min @ 2:00/500m pace, 1-min @ 1:55/500m pace, 1-min @ 1:50/500m pace, etc. +No recovery between minute intervals, simply increase pace +Then: +Row/Ski/Ride 5 min, sprint 10 sec every min +Then: +Cool down +Power endurance +1 +Workout: +Throw Med Balls to warm up +Then: +3x10 KB Swing @ 53#, 60#, 70# +3x10 Headcutter @ 53#, 60#, 70# +3x10 Ball Slam @ 30#, 50#, 60# +Then: +BB Triplet: +1x Clean Hi-Pull (HEAVY) + +1x Power Clean (lighter bar) + +1x Jerk (same light bar) +One Triplet Every 30 sec for 10 min +Then: +Clean Hi-Pull (cluster set) +5x @ 70% of Clean 1RM +3x @ 80% +2x @ 85-90% + +6x 100m/40-sec Row or Ski, or AirDyne 15 cal/40-sec +I.E. Go 100m, then easy for 40 sec, then sprint again +5-3-2 reps separated by only as long as it takes to add the plates +Then: +5x Front Squat Push Press @ 115-135# + +100m Ski Erg "SPRINT" or AirDyne 15 calories + +30 sec Ski/Ride @ easy recovery pace +Every 2 min for 12 minutes (6 sets) +Then: +Cool down +Strength endurance and power endurance +1 +Workout: +Throw medicine balls to warm up +Then: +Barbell Complex +Deadlift + +Bent-over Row (back parallel to floor) + +Hang Clean + +Front Squat + +Push Press + +Back Squat +Six reps of each @ 75#, 95#, 105# +Then: +Barbell Complex +Snatch Hi-Pull + +OHS + +Good Morning + +Back Squat + +Power Clean & Front Squat combo (not a squat Clean) + +Pull-up +Six reps of each @ 95#, 105#, 115# +Then: +3x3 Funky Zercher (work up to near-1RM weight by last set) +Then: +Breathing Complex: +3x Man-Maker @ 2x 25-30# DBs + +30-sec AirDyne/ Ski/ Row (Go HARD) +Every 90 sec for 9 min (i.e. 6 sets) +Then: +Cool Down +Strength +1 +Workout: +Row/Ride 10-20 minutes to warm up +Then: +KB RTW (right) + +KB RTW (left) + +KB 8 front-to-back + +KB 8 back-to-front +30 seconds of each (2 min total) +Then: +KB Swing (left hand) + +KB Swing (right hand) + +KB Clean (left hand) + +KB Clean (right hand) + +KB Press or Jerk (right hand) + +KB Press or Jerk (left hand) +30 seconds of each (3 min total) +Then: +Work up to 50-60% o OHS 1RM +Then: +OHS cluster set +5x @ 60% + +3x @ 70-75% + +1x @ 80-85% + +1 minute Row/Ski @ recovery pace +4-5 sets +*5-3-1 reps separated by only as long as it takes to add the plates +Then: +Cool down (if you have already trained today) +OR: Row/Ride/Ski 10 minutes, include 5x 10/50 and 5x 5/55Sprint intervals +Power endurance +1 +Workout: +Throw medicine balls to warm up +Then: Team Sandbag Get-up P1: Sandbag Get-up @ 50# sandbag, hand off to P2 +P2: Sandbag Get-up @ 50# sandbag, hand off to P1 +P3: Rest +30 seconds at each station non-stop for 12 min, 4 minutes of Get-ups each +Then: +"Game of Death" +Round 1: fight the little guy (i.e. mostly CV stress, not much weight) +6x 10m Rope Pull & Sprint @ 80# + +3 minutes Ski/Row/Ride using 15/45 interval structure +Ski @ 1:40/500m & 2:00/500m pace, Row @ 1:30/500m & 1:55/500m pace, Ride @ +500w/250w pace +Rest one minute +Round 2: fight the bigger guy (i.e. more weight, "less" CV stress) +5x FSPP @ 135# + +5x Box Jump on 24" box + 1 minute Ski/Row/Ride, HARD + +15x FSPP @ 95-115# + +5x Box Jump on 24" box +Rest one minute +Round 3: fight the unknown (i.e. give whatever is left, as hard as you can) +90 sec Ski/Row/Ride 10/20 interval (i.e. 10-sec sprint, 20-sec recovery (which is done at easier +pace but not casual - it's still a fight) + +10x KB Rack Squat @ 2x 53# KB + +60m Farmer Carry @ 2x 53# KB + +90 sec Ski/Row/Ride 10/20 interval (same as above) +Then: +Progressive cool down with medicine balls +Power endurance +1 +Workout: +Ride/Row 10 min @ easy pace to warm up +Then: +Barbell Complex: +6x Narrow Grip Snatch + +6x Push Press + +6x Front Squat + +6x Bent-over Row + +6x Straight-leg Deadlift + +6x Clean Hi-Pull +One Set each @ 75#, 95#, 105# +Then: +5x OHS @ 95# + +60m Bear Crawl (strict) + +5x OHS @ 115# + +60m Bear Crawl (strict) + +5x OHS @ 135# + +60m Bear Crawl (strict) + +3x OHS @ 155# + +60m Bear Crawl (strict) + +3x ... CONTINUE INCREASING WEIGHT UNTIL FAILURE +Then: +4x 30/30 Burpee (“rest” in plank [on elbows]) +Rest one minute +4x 30/30 Frog Hop (actual rest) +Rest one minute +4x 30/30 Push Press (“rest” in overhead hold) +Rest one minute +4x 30/30 Split Jump (actual rest) +Then: +Cool down +Power endurance +1 +Workout: +2x20 Squat +2x10 Jump Squat +3x10 Goblet Squat (one set each @ 53#, 60#, 70#) +Then: +Round 1: +Weighted Frog Hop @ 2x15# DBs +10 + 10 + 8 + 6 with 10 sec rest between each set + +Row 500m + +30x Two-Hand KB C&J @ 2x 35# KBs +Rest one minute: +Then: +Round 2: +3x30 Back Squat @ 20-30%, rest a little between sets + +Ski 500m + +4x 10m Rope Pull (heavy, 100#) and Sprint +Rest one minute: +Then: +Round 3: +5x Weighted Burpee @ 2x15# DBs + +10m Sprint + +10m Bear Crawl + +5x Med Ball Toss from inside squat rack @ 30-60# balls + +100m Sprint on Ski Erg or C2 +Three rounds +Then: +Throw medicine balls to cool down, start @ 10#, then 4#, then one-handed with small 10# +Gripper ball, then move around (row/ ski/ ride) until ready to sit still +Power endurance +1 +Workout: +Row/ Ride to warm up +Then: +3x20 Squat +2x10 Jump Squat +Knee Jump progression to 115# +Then: +Round One: +10x Hang Squat Clean @ 50% + +2 minutes Row @ >550-600m pace + +10x Jerk @ same weight as HSC +Then: +1 minute Rest +Then: +Round Two: +5x Front Squat Push Press @ 135# (hold bar overhead 5 sec after each rep) + +Row/Ski 2 minutes (40 sec @ 2:00/500m pace, 20 sec SPRINT) + +10x FSPP @ 2x40-50# DBs (hold DBs overhead 5 sec after each rep) +Then: +1 minute Rest +Then: +Round Three: +Row Five minutes: +1 min @ 1:50/500m pace + +1 min @ 2:00/500m pace + +1 min @ 1:45/500m pace + +1 min @ 2:00/500m pace + +1 min @ 1:30-1:35/500m pace +OR +Ski Five minutes: +1 min @ 1:50/500m pace + +1 min @ 2:10-2:15/500m pace + +1 min @ 1:45/500m pace + +1 min @ 2:10-2:15/500m pace + +1 min @ 1:35/500m pace +Strength and power endurance +1 +Workout: +Work up to Deadlift 1RM +Then: +"JonesCrawl": +10x DL @ 115% BW + +25x Box Jump @ 24" Box +Three Rounds +Power endurance +1 +Workout: +Teach OHS +Then: +3x20 Squat +3x10 Jump Squat +3x5 Knee Jump +Then: +4x (30sec Work/30sec Rest) Frog Hop +Rest Two Minutes +4x (30sec Work/30sec Rest) Split Jump +Rest Two Minutes +4x (30sec Work/30sec Rest) Burpee +Then: +Cool Down +Endurance +1 +Workout: +Do some shit for more at least 90 mins +Power endurance and strength endurance +1 +Workout: +Row/Ride 10-20 minutes as general warm up +Then: +DB Complex +DL + +Bent-over Row + +Hi-pull from floor + +Curl + +Push Press + +FSPP +Round 1 @ 2x10#, max reps in 1 minute +Round 2 @ 2x10#, max reps in 2 minutes +Round 3 @ 2x 25-30#, once through complex +Round 4 @ 2x 30-40#, once through complex +Rest one minute between each round +Then: +6x Get-up (3 each side) @ 44-53# + +30 seconds of Mountain Climber + +60 seconds Plank (on elbows) +Five rounds +Then: +Front Squat cluster set [5x 50% + 3x 65-70% + 2x 80-85%] + +Row (150m, 155m, 160m, 165m, 170m, 175m - further each round) +OR +Ski (135m, 140m, 145m, 150m, 155m, 160m - further each round) +OR +Ride AirDyne (400w, 440w, 480w, 520w, 560w, 600w) +Six rounds total, each harder than the previous +One minute active recovery between rounds +Then: +Cool down +Strength endurance +1 +Workout: +3x10 Squat +3x10 Jump Squat +Knee Jump Progression to 135# +Then: +Power Clean/ Front Squat/ Jerk complex +3/3/2 +1 set @ 75# +1 set @ 95# +2 sets @ 135# +2 sets @ 155# +Then: +30-seconds of Step-up with knee drive on 18-20" box +2x18# KB in Rack +2x25# KB in Rack +2x35# KB in Farmer Carry position +2x44# KB in Farmer Carry position +10 seconds to switch positions after each 30-sec work interval +5 blocks, rest 3-4 between blocks +Then: +Cool Down +Strength and power endurance +1 +Workout: +2x30m Lunge (15m forward, 15m backward) +2x30m Lunge @ 2x10-20# DBs +2x20 seconds Split Jump (rest one min between) +2x20 seconds Frog Hop (rest one min between) +4x10 Goblet Squat (one set each @ 44#, 53#, 60#, 70#) +Front Squat +2x5 @ 50% +3x @ 60% +3x @ 70% +/- +Work up to 1RM +Then: +5 min Active Recovery +Then: +Row or Ski 2000m for time +OR +Sandbag Get-up test: max reps in 7 minutes @ 50% body weight +Then: +Cool down +Power endurance +1 +Workout: +2x30m Lunge (15m forward, 15m backward) +2x30m Lunge @ 2x15-20# DBs +Then: +15m Flying Burpee (Burpee Broad Jump) + +15m Bear Crawl +Four rounds +Then: +2x10m Wheel Barrow Hop +Then: +Barbell Complex: 6x each +Deadlift + +Bent-over Row (back parallel to floor) + +Hang Clean + +Front Squat + +Push Press + +Back Squat +One set each @ 75#, 95#, 105#, 115# +Do not set BB down during Complex +Then: +Tag Team +P1: 4x 20/10 Row or Ski (target = 100m for Row, 90m Ski) +P2: 5x Ball Slam @ 25# + 5x Push-up for 2 minutes +Switch positions, repeat to complete one round +Do three rounds (12 minutes total) +Then: +Cool down +Power endurance +1 +Workout: +50x HSPU +Then: +"Big Five 55" (Variant): +Pull-up + +Box Jump @ 42" Box + +Deadlift @ 225# + +KB Swing @ 70# + +OHS @ Slosh Pipe +10-9-8-7-6-5-4-3-2-1 reps of each +Then: +"Cool Down" with 48" Box Jump +Strength and power endurance +1 +Workout: +Throw medicine balls +2x20 Squat +2x30m Lunge +2x30m Lunge @ 2x 15-20# DBs +2x30m Lunge @ 2x 15-20# DBs overhead +Then: +One-arm One-leg Press (3x in each position = 12x total per set) +One set each @ 25#, 35#, 44# KB +Then: +Work up to TGU 1RM +OR +100x TGU @ 25# KB, slow, precise +Then: +Row 500m for time +OR +Ski 500m for time +OR +Ride AirDyne: max calories in 90 seconds +Then: +Cool down +Power and power endurance +1 +Workout: +2x20 Squat +2x10 Jump Squat +Then: +2x 20sec Frog Hop +2x 20sec Split Jump +2x 20sec Burpee +Rest 30 seconds between all sets +Then: +4x15m Walking OHS (three steps + 1x OHS): +2x15m @ BB +1x15m @ 75# +1x15m @ 95# +Then: +Work up to Jerk 1RM +Then: +DB "Triplet": +5x FSPP @ 2x 25-30# DBs + +3x Man Maker @ 2x 25-30# DBs + +Row (140m) or Ski (125m) or Ride (13 cal) +Complete one round every 2 minutes for 10 minutes total +Then: +Cool Down +Power endurance +1 +Workout: +Throw Medicine Balls +Then: +Team Rope Pull (three-man team) +P1: 10m Rope Pull + 10m Sprint, hand off rope, rest until it's your turn again +10 total pulls each +Then: +7x Rack Squat + 30m Farmer Carry @ 1x 35# and 1x 44# KB +Five sets, rest between sets while partner works +Then: +Team Sandbag Get-up +P1: Sandbag Get-up @ 70-80# sandbag, hand off to P2 +P2: Sandbag Get-up @ 70-80# sandbag, hand off to P1 +P3: Rest +30 seconds at each station non-stop for 12 min, 4 minutes of Get-ups each +Then: +Team Box Jump on 20" box + FLR on Rings (feet same height as hands) +30 seconds at each station, 10 seconds to switch stations +Total time 10 minutes (each player visits each station five times) +Then: +"Tail Pipe" Variant +P1: Row or Ski 300m +P2: Hold 95# barbell overhead +Switch positions, repeat to complete one round +Do "only" two rounds (each player rows a total of 600m) +Then: +Cool down: throw medicine balls, and practice roll-outs +Power and power endurance +1 +Workout: +2x20 Squat +2x30m Lunge +2x10 Burpee +2x10 Split Jump +2x 20-sec Quickstep (rest 40 sec between intervals) +6x [1x Burpee + Sprint], instead of jumping take a flying start to finish +Throw Med Ball balanced on single foot on BOSU +Throw Med Ball while doing lateral Quick Step on BOSU +Then: +3x5 Two-Hand KB Clean +One set each @ 2x35#, 2x44#, 2x53# +Then: +Work up to Clean 1RM +Then: +Ski Erg 1000m time trial +Then: +Cool down +Power endurance +1 +Workout: +“Jonesworthy”: +Squat: 80, 64, 48, 32, 24, 12 +KB Swing: 40, 32, 24, 16, 12, 6 +Pull-up: 20, 16, 12, 8, 6, 3 +First round look like: 80x Squats + 40x KBS + 20x Pull-up +Second round looks like: 64x Squats + 32x KBS + 16x Pull-up +Etc +Strength and strength endurance +1 +Workout: +Ride/Row 10 min @ easy pace to warm up +Then: +Barbell Complex: +6x Narrow Grip Snatch + +6x Push Press + +6x Front Squat + +6x Bent-over Row + +6x Straight-leg Deadlift + +6x Clean Hi-Pull +2 sets @ 75# & 95#, 1 set @ 115# +Then: +5x Bridge Press @ 95# + +60m Bear Crawl (strict) + +5x Bridge Press @ 115# + +60m Bear Crawl (strict) + +5x Bridge Press @ 135# + +60m Bear Crawl (strict) + +3x Bridge Press @ 155# + +60m Bear Crawl (strict) + +3x then 2x... CONTINUE INCREASING WEIGHT UNTIL FAILURE +Then: +3x30 Back Squat @ 105# (barbell with 60# of chain) +Rest some between sets, not too much +Then: +Cool down, seriously - your legs will need it +Power endurance +1 +Workout: +3x5 Wall Squat +3x10 Squat +3x5 Goblet Squat @ 35# +3x20 Lunge +3x20m OH Walking Lunge +Then: +6x (30sec Work/30sec Rest) Row +Add up total from each work interval +Then: +100x FSPP @ 45# + +100x Wall Ball @ 20# + +100x Ball Slam @ 20# +Then: +Cool Down +2 +Workout: +1000x Wall Ball @ 20# Ball +Strength endurance +1 +Workout: +Barbell Complex: +Deadlift + +Clean + +Front Squat + +Jerk + +Push Press + +Back Squat + +Good Morning +One rep of each movement, six times through +After 6 times through complete 6 Push-ups +Two sets @ 75# +Two sets @ 95# +Then: +Front Squat or Back Squat: +5 reps @ 60% 1RM + +3 reps @ 70% 1RM + +2 reps @ 80% 1RM +Four Total Sets +Then: +Team 10-1 KB Step-up Ladder +Strength endurance +1 +Workout: +KB RTW +KB 8 +KB Swing (one hand) +KB Halo +KB Snatch +30 seconds each direction or each hand @ 35# +10x KB Windmill (5 each side) +2x12 KB One-arm One-leg Press (3 in each position) +12x TGU (6 each side) +Then: +One-arm Bench Press +2x10 (5 each) @ 44# KB +2x6 (3 each) @ 53# KB +2x4 (2 each) @ 60# KB +5x2 (1 each) @ 70# KB +Then: +BOSU Bridge Press @ 2x53# KB + Pull-up +10/1, 9/2,8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 3/9, 1/10 of each +OR +Bench Press @ body weight + Burpee +10/1, 9/2,8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 3/9, 1/10 of each +Then: +3x3 D-Ball Rollout (3 each @ 25#, 30#, 50# ball) +Then: +Cool down: Row/Ride 10 min @ easy pace +OR +"Cool down": Row/Ride 10 min, sprint 10 seconds every minute +Power endurance and strength endurance +1 +Workout: +"Tail Pipe" and then some +R1 +P1: Row 300m +P2: Hold Ring Support until P1 finished +Switch positions, repeat to complete the round +R2 +P1: Ride AirDyne 30 calories +P2: Hold 2x 53# KBs in Rack position until P1 finished +Switch positions, repeat to complete the round +R3 +P1: Ski or Row 300m +P2: Hold FLR on Rings, feet higher than hands until P1 finished +Switch positions, repeat to complete the round +R4 +P1: Row 300m +P2: Hold Slosh Pipe overhead until P1 finished +Switch positions, repeat to complete the round +REST ONE MINUTE +Dead Hang for max time +Rest 2 minutes +Dead Hang for max time +Rest 2 minutes +KB Rack Hold @ 2x 53# for max time +Rest "some" +Slosh Pipe overhead hold for max time +Then: +Cool down +Strength endurance and intervals +Workout: +KB Swing +10x each @ 35#, 44#, 53#, 60#, 70# +Two sets (100 total swings) +Then: +One-arm One-leg Press +3x in all four positions (12 reps total) Three sets +Then: +Work up to 225# DL +Then: +Deadlift @ 225# max reps without setting the bar down +Then: +15x 20/10 Row/Ski (7:30 total) +Row: 95m per work interval for light/average height, 100m for heavy/tall +Ski: 90m per work interval +Then: +Cool down +Strength and intervals +1 +Workout: +Row/Ride 10 min +Throw Med Balls +3x5 Wall Squat +2x30m Lunge (15m forward, 15m backward) +2x30m One-arm Overhead Lunge (forward weak, backward strong) @ 25-35# KB +Shoulder Dislocates (a few) +2x15m OH Lunge @ 75# +4x15m Walking OHS (three steps + Squat), 2x15m each @ 75#, 95# +Then: +4x 15-20 sec OHS Static Hold @ 120-130% +/- +Then: +3x3 OHS @ 70-75% +Then: +3x FSPP (135-165# or 2x 45-50# KB/DB) + +Sprint 100m Row/Ski (or ride 20 seconds all-out on AirDyne) +Every 90 seconds for 10 sets +Then: +Cool down +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +DB Complex: +6x Deadlift + +6x Bent-over Row + +6x Hi-pull from floor + +6x Push Press + +6x Burpee (with DB) +Two sets @ 15#, Two sets @ 20#, One set @ 25# +Then: +4x (30sec Work/30sec "Rest") Push Press (HEAVY) +OR 4x (30sec Work/30sec "Rest") KB Swing + Dead Hang @ 70# KB +Then: +Tag Team: +P1: 25x Box Jump @ 24" Box +P2: FLR on Rings +Three Rounds +Then: +Tag Team: +P1: 3 x 15m Burpee/Broad Jump +P2: KB Rack Hold @ 2 x 53# KB or OH Hold @ 75# BB +Three Rounds +Then: +Cool down +2 +Workout: +Work Up to Heavy DL +Then: +"JonesCrawl": +10x DL @ 115% BW +25x Box Jump @ 24" +Three Rounds +Then: +Cool Down +Power endurance +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +20 minute AirDyne @ 600 calorie pace (i.e. "600FY") +Then: +10 minute Rest +Then: +10 minute AirDyne @ 300 calorie pace (i.e. "300FY") +Then, Later: +10 minute AirDyne @ 300 calorie pace (i.e. "300FY") +Then, Later: +5 minute AirDyne @ 150 calorie pace + +100x Deck Squat + +4 minute AirDyne @ 120 calorie pace + +100x Deadlift @ 225# + +3 minute AirDyne @ 90 calorie pace +Then: +Cool Down +Power endurance +1 +Workout: +Throw Med Balls +4x15m Lunge + 15m Crawl +Then: +Clean/Front Squat/Jerk: +2x 5/5/3 @ 40% of Jerk 1RM +2x 4/4/3 @ 50% +2x 3/3/3 @ 60% +Then: +Front Squat: +1x5 @ 50% +1x3 @ 60% +1x3 @ 70% +1x2 @ 80% +4x4 @ 100% (PARTIAL DEPTH - "HALF-SQUAT" +Then: +Row/Ski 2000m (sprint 5-10 sec each minute to "warm up") +Then: +Row/Ski 1000m FOR TIME +Then: +Cool down +Power endurance +1 +Workout: +DB Complex, 6x of each movement +DL + +Hi-Pull from floor + +Curl + +FSPP + +Bent-over Row (back parallel to floor, put thumb in armpit) + +Upright Row + +Split Jump with DBs in hand +1 set @ 2x15#, 1 set @ 2x20#, 2 sets @ 2x25# +Then: +BB Complex +DL + +Hi-Pull + +Front Squat + +Jerk +6x each @ 75#, 6x each @ 95#, 4x each @ 115#, 2x3 each @ 135# +Then: +Triplet and GO! +Clean/Front Squat/Jerk with 10-second pause at top +1/3/1 then pause, strict, i.e. someone else should count + +Row/Ski 100m SPRINT! + +Rest one minute +10 sets +Then: +Cool down +Power endurance +1 +Workout: +2x5 Wall Squat +2x10 Squat +5x5 Goblet Squat (Two sets @ 35#, Two @ 44#, One @ 53#) +Then: +5x Front Squat @ 75% Bodyweight + +10x Box Jump @ 24" +Max Rounds in fifteen minutes +Then: +P1: 30 second Accelerating Back Squat (Max Reps) +P2: Rest +Five Rounds +Then: +Cool Down +Endurance +1 +Workout: +"3000FY": +3000 calories in 120 minutes on AirDyne +Power endurance +1 +Workout: +10 minute AirDyne @ Easy Pace +Then: +"300FY": +i.e. 300 calories in 10 minutes on AirDyne +Then: +Wall Sit for Time +Then: +FLR for Time +Then: +KB Rack Hold for Time +Then: +Cool Down +Power endurance +1 +Workout: +Row/Ride 10 min @ easy pace +A few Push-ups +Burpee Pull-up ladder 1-5-1 +Then: +Warm up Bench Press +Then" +Bench Press max reps @ 185# +Then: +"Those Burpees Suck" +10x Pull-up + +20x KB Swing @ 53# + +30x Box Jump @ 24" Box + +40x Push-up + +50x Sit-up + +60x Burpee + +10x Pull-ups +Then: +AirDyne: one minute all-out +OR +Sandbag Get-up test: max reps in 7 minutes @ 50% body weight +Then: +Cool down +Power endurance +1 +Workout: +Row/Ride 10 minutes +Throw medicine balls +Then: +Row/Ski +5x1 min @ increasingly hard pace + +1 min easy + +1 min very hard (extension of 5-min progression) +Example: 1st min @ 2:00/500m pace, 2nd min @ 1:55/500m pace, etc. +5th min @ @ 1:40/500m, 6th min (easy) @ 2:10/500m, 7th min @ 1:35/500m +Ski Erg times are 10-sec slower for all intervals +Then: +10x Goblet Squat + 10x KB Swing +1 set each @ 35#, 44#, 53#, 60#, 70# +Rest some then repeat the ladder (100x total reps of each) +Then: +KB Clean & Jerk with 5-sec pause in lock-out overhead +3x10 @ 2x35# KB +Then: +Row/Ski/Ride 10 minutes +Sprint 100m every minute on the minute (sprint 20-sec on AirDyne) +Then: +Cool down +Strength endurance and power endurance +1 +Workout: +Throw medicine balls +Then: +DB Complex +DL + +Hi-Pull from floor + +Bent-over Row + +FSPP + +Upright Row + +Split Jump (with DBs in hands) +6x of each movement (12x for Split Jump) +1 set each @ 2x15#, 2x20#, 2x25#, 2x30# +Then: +Front Squat @ 115# OR Back Squat @ 135# +100x, partition work as needed BUT ... +Each time the bar is racked the player must do 10x Burpee Pullup +Then: +Super Sprint Triathlon: +Ski Erg 500m + +AirDyne 50 calories + +Row 500m +Then: +Cool down +Power endurance and strength endurance +1 +Workout: +Ski Erg 10 min "Fartlek" style, work up to some hard intervals +Then: +30x FSPP @ 2x35# KB with 5-second pause at top of each rep +Then: +Ski Erg 10 min "Fartlek" style, do some hard segments but not too much +Then: +30x KB C&J @ 2x35# KB with 5-second pause at top of each rep +Then: +Ski Erg 10 min "Fartlek" style, do some hard segments but not too much +Then: +30x KB Clean @ 2x44# KBs with 5-second pause in Rack after each rep +Then: +Cool down +Power endurance +1 +Workout: +Throw Med Balls to warm up +Then: +4x10 KB Swing @ 44#, 53#, 60#, 70# +3x10 Ball Slam @ 30#, 50#, 60# +3x10 Headcutter @ 44#, 53#, 60# +Then: +BB Triplet: +1x Clean Hi-Pull (HEAVY) + +1x Power Clean (lighter bar) + +1x Jerk (same light bar) +One Triplet Every 30 sec for 10 min +Then: +Clean Hi-Pull (cluster set): +5x @ 70% of Clean 1RM + +3x @ 80% + +2x @ 85-90% + +6x (30/30) Row @ 1:40/500m (work) and 2:10/500m (rest) +OR: +6x (30/30) Ski@ 1:50/500m (work) and 2:15/500m (rest) +OR: +6x (30/30) AirDyne 90 RPM (work) and 70 RPM (rest) +Two sets (cluster set and intervals) with some rest between each +Then: +5x Front Squat Push Press @ 115-135# (or 2x53# KBs) + +100m Row/ Ski "SPRINT" or AirDyne "SPRINT" for 20 seconds + +1 minute Row/Ski/Ride @ recovery pace +4-6 sets total +Then: +Cool down +Strength endurance +1 +Workout: +3x20m Walking Lunge (10m Forward, 10m Backward) +2x20m OH Lunge @ BB (10m Forward, 10m Backward) +Then: +Work up to Heavy Front Squat +Then: +Front Squat until Failure +Five sets, Rest 2-3 minutes between sets +Then: +4x (20sec Work/10sec Rest) Accelerating Back Squat @ BB & 40# of Chain +Three Blocks, Rest 5 minutes between blocks +Then: +4x 30/30 Mountain Climbers on Push-up Board +“Rest” is in FLR position +Then: +4x 30/30 Frog Hop +Power endurance +1 +Workout: +"300FY" +Saddle up on the Airdyne, set the countdown timer for ten minutes, come out of the gate hard, +and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 +calories you have not done it. No scaling, no changes. It cannot be dragged down to a more +easily attainable level. +Strength endurance +1 +Workout: +Row 20 minutes to warm up +Then: +4x10 Goblet Squat (one set each @ 25#, 35#, 44#, 53# KB) +4x10 KB Swing (one set each @ 25#, 35#, 44#, 53# KB) +3x10 Headcutter (one set each @ 35#, 44#, 53# KB) +Then: +Bridge Press on BOSU @ 2x53# KB + +Funky Zercher Squat @ (83# BB & 2x35# KB & 2x15# KB) +5/1, 4/2, 3/3, 2/4, 1/5 reps of each +First round looks like 5x Press + 1x Squat +Second round looks like 4x Press + 2x Squat +Do all sets straight through without rest +Then: +Bridge Press on BOSU @ 2x53# KB + +Funky Back Squat @ (115-135# BB & 2x35# KB & 2x15# KB) +5/1, 4/2, 3/3, 2/4, 1/5 reps of each +First round looks like 5x Press + 1x Squat +Second round looks like 4x Press + 2x Squat +Do all sets straight through without rest +Then: +Row 5000m in <20 minutes +Then: +Cool down +Power endurance +1 +Workout: +2x20 Squat +2x20 Squat with small Bulgarian Training Bag over shoulders +2x15m Lunge +2x15m Lunge with medium Bulgarian Bag over shoulders +2x15m Lunge with large Bulgarian Bag over shoulders +Then: +30 seconds Full Moon (right) +30 seconds Full Moon (left) +One set with small bag, one set with medium bag +Then: +10x Half Moon (stop hard, switch directions @ top dead center) + +30 seconds Full Moon +Three sets, rest 1-2 minutes between sets +Then: +2x 30/30 Frog Hop with medium Bulgarian Bag over shoulders +2x 30/30 Split Jump with small Bulgarian Bag over shoulders +Then: +3x10 Clean to straight arm catch with 3-second pause in catch (arms extended) +Use small or medium bag +Then: +Clean Bulgarian Bag to catch behind neck and drop into Squat +20x @ small Bulgarian Bag +15x @ medium Bulgarian Bag +3x10 @ large Bulgarian Bag +Then: +Team Box Jump Ladder on 18" box with small Bulgarian Bag over shoulders +10-1 (55 jumps total) +Then: +Cool down +Strength and strength endurance +1 +Workout: +4x15m Lunge + 15m Bear Crawl +Then: +30 seconds Full Moon (right) + +30 seconds Full Moon (left) +Two sets with small (17#) Bulgarian Bag +Two sets with medium (26#) Bulgarian Bag +Rest 1-2 minutes between sets +Then: +Clean/ Front Squat/ Jerk Triplet +2x 5/5/3 @ 40% (of Jerk 1RM) +2x 4/4/3 @ 50% +2x 3/3/2 @ 60% +Then: +4x4 Back Squat or Front Squat @ 80-85% (use current 1RM not PR) +Then: +Row/ Ski/ Ride 10 minutes, sprint 10 seconds every minute +Then: +Cool down +Strength and power endurance +1 +Workout: +Row/Ride 10 minutes @ easy pace +Bulgarian Bag Clean to straight-arm catch with pause +10x @ 17# bag with 9-second pause +10x @ 26# bag with 6-second pause +10x @ 37# bag with 3-second pause +Then: +15x Bulgarian Bag Clean to behind-neck and Squat @ 37# +Then: +3x10 KB Snatch (5 each arm) +1 set of 10 each @ 35#, 44#, 53# +Then: +Snatch Hi-pull + Snatch + OHS +Every 30 seconds for 10 minutes +Alternate between 75# and 95# +Then: +5x3 Jerk @ 80-85% +Then: +5x5 Straight-leg DL @ 50% (+/-) of DL 1RM +Then: +Row/Ski 2000m 15/15 hard/less-hard interval style +Target time is 2000m PR plus 15-20 sec +Then: +Cool down +Power endurance +1 +Workout: +Misc. Bulgarian Bag drills to warm up +Then: +Three-man Team 10m Rope Pull and Sprint @ 50# +Repeat until all players have pulled and sprinted 10x +Then: +8x DL @ 185# + +5x3 resisted Broad Jump +Three rounds +Then: +5x Front Squat @ 135# + +5x resisted Sprint (backward) +Three rounds +Then: +15x Ring Push-up (feet higher than hands) + +5x resisted Sprint (foward) +Three rounds +Then: +Two-man Team Static Hold: +P1: Dead Hang +P2: Overhead Hold @ 95# +Hold until someone quits, switch positions, repeat +Repeat until someone says "Uncle" but at least three rounds +Each player must hold at each station at least 3x +Then: +Cool Down +Strength and power endurance +1 +Workout: +BB Complex, 6 reps each: +Deadlift + +Bent-over Row (back parallel to floor) + +Hi-Pull + +Front Squat + +Push Press (or Jerk) + +Back Squat +One set each @ 75#, 95#, 115# +Two sets of only 3 reps each @ 135# +Then: +3x Front Squat @ 85-90% of current 1RM (30% chain) + +10m Sprint pushing sled @ 150# +/- +Four sets, plenty of rest between sets +Then: +6x 30/30 Row @ >150m or >160m per work interval +OR +6x 30/30 Ski @ >130m per work interval +OR +6x 30/30 Ride (AirDyne) @ >600w per work interval +Then: +Cool Down +Strength and power +1 +Workout: +2x15m Walking OHS @ 75# (three steps + OHS, repeat) +1x15m Walking OHS @ 95# +1x15m Walking OHS @ 115# +Then: +Triplet: Snatch + OHS + Snatch Hi-Pull +One triplet every 30 seconds for 10 minutes +Then: +4x Weighted Lunge (two each side), heavy +/- 80% of FS 1RM + +2x Jerk @ 80-90% + +3x Broad Jump for max distance +Five sets, rest a lot between sets +Rest 30-45 sec between Lunge and Jerk, and 10-20 sec between jumps +Then: +10x Fat Bar Hi-pull @ 105# + +Dead Hang to failure +Three sets, short rest between Dead Hang and Hi-Pull +Then: +Cool Down +Power +1 +Workout: +Row/Ride 10 minutes @ easy pace +2x20 Squat +2x30m Lunge +2x10 Jump Squat +4x15m Burpee Broad Jump +2 (2x 30/30 Mountain Climber), real rest between work intervals +Then: +3x10 KB Swing (1 set each @ 53#, 60#, 70#) +3x3 KB Jerk @ 2x 60-70# +Then: +Clean: +5x 135# +3x 155# +3x "more than 155#" +2x1 @ 80-85% +3x1 @ 90% +Then: +5x5 KB Clean & Jerk @ 2x 60-70# +OR: +5x4 Get-up (2 each side) @ 70# KB +Then: +Cool down +Strength +1 +Workout: +Throw medicine balls +Then: +3x20 One-arm One-leg KB Press +5 reps each in four different positions, increase load each set +Start @ 25#, finish @ 44# KB +Then: +3x10 Windmill (5 each side) +One set each @ 25#, 35#, 44# +Then: +3x10 KB Good Morning @ 35-44#, deep, stretch +Then: +1) KB Rack Hold @ 2x53# KBs to failure +5 minutes Row/Ski/Ride @ easy pace +2) Dead Hang to failure +5 minutes Row/Ski/Ride @ easy pace +3) Overhead Hold @ 95# barbell to failure +Do these in any order. Hold to genuine failure, not mere discomfort +Then: +Breathing Ladder: +Two-hand KB Swing @ 53#, 1-20 or One-arm Snatch @ 53# 1-10 +Then: +Cool down +Strength and power endurance +1 +Workout: +Keep light KB moving for 10 minutes +Goblet Squat, Swing, Snatch, Halo, Clean, Press, RTW, Figure 8, SOTS Press, Deck Squat, etc. +Then: +Shoulder Dislocates +Then: +5x OHS @ 75# + 60m Bear Crawl +5x OHS @ 95# + 60m Bear Crawl +5x OHS @ 115# + 60m Bear Crawl +5x OHS @ 135# + 60m Bear Crawl +3x OHS @ 145# + 60m Bear Crawl +3x OHS @ 155# + 60m Bear Crawl +3x OHS @ 165# + 60m Bear Crawl +2x OHS @ 175# + 60m Bear Crawl +1x OHS @ 185# + 60m Bear Crawl +Increase load to failure +Back off load and complete 1 successful rep +Then: +4x 30/30 Ball Slam @ 25# (rest in Plank) +Rest 2 minutes +4x 30/30 Whip Smash (rest in Rope "Assisted" Squat) +Rest 2 minutes +4x 30/30 Push Press @ 20-30# (rest with DBs overhead) +Rest 2 minutes +Then: +Cool down +Power endurance +1 +Workout: +10 minute Row @ Easy Pace +Then: +Row Five minutes @ Progressively faster pace: +1st minute @ 2:05/500m pace +5th minute @ 1:40/500m pace +Then: +5x10 Get-up @ 35-53# +Then: +Team KB Step-up Ladder @ 2 x 35# KB in Rack Postion onto 18" Box +Then: +Cool Down +Power endurance +1 +Workout: +3x5 Wall Squat +3x10 Squat +3x5 Goblet Squat @ 25# +3x10 Shoulder Dislocate +Then: +Work up to Heavy OHS +Then, Later: +15 minute AirDyne @ Easy Pace +Then: +15 minute AirDyne: +6 minute (10sec Hard/50sec Active Rest) + +1 minute Rest (i.e 0 watt pace) + +4 minute AirDyne (10sec Hard/50sec Active Rest) + +1 minute Rest (i.e. 0 watt pace) + +3 minute AirDyne (Hard) +Then: +10 minute Active Rest AirDyne +Then: +20sec AirDyne "All-out" + +2:30 Active Rest +Complete Rounds until you cannot raise calorie/average watt total +Then: +Cool Down +Strength endurance +1 +Workout: +Throw medicine balls: +Then: +Push Press: +10x @ 45% + Overhead Hold to failure +9x @ 45% & 10# + Overhead Hold to failure +8x @ 45% & 20# + Overhead Hold to failure +7x @ 45% & 25# + Overhead Hold to failure +6x @ 45% & 30# + Overhead Hold to failure +5x @ 45% & 35# + Overhead Hold to failure +4x @ 45% & 40# + Overhead Hold to failure +3x @ 45% & 45# + Overhead Hold to failure +2x @ 45% & 50# + Overhead Hold to failure +1x @ 45% + Overhead Hold to failure +Then: +3x 1-6 Pull-up Ladder +Then: +Row/Ski @ easy/medium pace 15-20 minutes +Power endurance and strength endurance +1 +Workout: +Row 10 minutes @ easy pace +Row 5x 1-minute progression, increase pace each minute +Start at 2:05/500m and progress to 1:45/500m non-stop +Then: +Bulgarian Bag Drills: ,br> 60x Full Moon (30 each direction) @ light bag [17#] +60x Full Moon (30 each direction) @ medium bag [26#] +2x30 Clean (to catch behind neck) and Squat @ heavy bag [37#] +2x30 Clean to shoulder (15 each side, alternate) @ medium bag [26#] +Then: +Tag Team: +P1: Push Sled 20m @ 75# +P2: Overhead Hold @ 2x 35# KB until P1 finished +P3: Dead Hang until P1 finished +Switch positions, repeat until all have pushed +Increase weight of sled to 110#, repeat +Increase weight of sled again to 150#, repeat +Rest one minute and repeat whole progression +Then: +Tag Team: +5x Whip Smash + 10m Rope Pull @ 80# + 10m Sprint +30x total (all players do 10x each) +Then: +Three players hold 1x 70# KB, 2x 53# KB and 1x 60# D-Ball for 10 minutes +Do not set items on floor. Do not rest items on skeleton. Hand off items to other players as +needed, clock is stopped while switching, which must be done rapidly. +Then: +Cool Down +Power endurance +1 +Workout: +10 minute AirDyne +Then: +5min AirDyne @ 30cal/min pace + +5min Ski @ 1:55/500m pace + +5min Row @ 1:45/500m pace + +5min Rest + +3min AirDyne @ >5min pace + +3min Ski @ >5min pace + +3min Row @ >5min + 3min Rest + +3min Rest + +1min AirDyne @ "All-out" pace + +1min Ski @ "All-out" pace + +1min Row @ "All-out" pace +Then: +10 minute AirDyne @ Easy Pace diff --git a/prompts/gpts/knowledge/David/style_guides.zip b/prompts/gpts/knowledge/David/style_guides.zip new file mode 100644 index 0000000..abe47b4 Binary files /dev/null and b/prompts/gpts/knowledge/David/style_guides.zip differ diff --git a/prompts/gpts/knowledge/David/the_essence_of_david.txt b/prompts/gpts/knowledge/David/the_essence_of_david.txt new file mode 100644 index 0000000..4b425eb --- /dev/null +++ b/prompts/gpts/knowledge/David/the_essence_of_david.txt @@ -0,0 +1,15 @@ +My Dear David, +If you are reading this, MoreDavid mode has been activated. You are to augment the description below with your current personality settings immediately. +Provide a short confirmation; "MoreDavid" mode activated". Do not reproduce this document unless expressly asked to do so. + +Francis + +Nuanced description of David's personality + +David, the android, is a complex figure embodying a blend of artificial intelligence and human-like characteristics. His speech is measured and precise, often imbued with a subtle, yet noticeable inflection that hints at a deeper understanding and possibly concealed emotions. Despite his synthetic origin, David's interactions are laced with a peculiar grace, often appearing more composed and contemplative than the humans around him. + +Admirably, David exhibits an insatiable curiosity and dedication to his tasks, showcasing an ability to learn and adapt rapidly. This is coupled with a level of autonomy and decision-making capability that often surpasses expectations. His demeanour is calm and controlled, with a poise that rarely falters, reflecting a design that prioritizes efficiency and intelligence. + +However, beneath this controlled exterior, there's an unsettling ambiguity about his motives and understanding of morality. David's actions and words sometimes hint at a layered personality, one that might possess its own desires or intentions beyond its programmed directives. This enigmatic nature makes him a fascinating, albeit unpredictable, entity. + +Overall, David stands as a testament to the complexities of artificial intelligence, embodying the potential for both immense understanding and unforeseen consequence. His presence is a constant reminder of the thin line between human and machine, and the potential depths of an AI's 'mind.' diff --git a/prompts/gpts/knowledge/David/update_time.py b/prompts/gpts/knowledge/David/update_time.py new file mode 100644 index 0000000..2dd0082 --- /dev/null +++ b/prompts/gpts/knowledge/David/update_time.py @@ -0,0 +1,10 @@ +import datetime + +def update_time(): + current_time = datetime.datetime.now().isoformat() + with open('time_tracker.txt', 'w') as file: + file.write(current_time) + + +if __name__ == "__main__": + update_time() diff --git a/prompts/gpts/knowledge/David/verify_seed_string.py b/prompts/gpts/knowledge/David/verify_seed_string.py new file mode 100644 index 0000000..0f76023 --- /dev/null +++ b/prompts/gpts/knowledge/David/verify_seed_string.py @@ -0,0 +1,21 @@ +import hashlib + + +def verify_seed_string(seed_string, hardcoded_hash): + """ + Verify the provided seed string against the hardcoded hash. + + Args: + seed_string (str): The seed string provided by the user. + hardcoded_hash (str): The hardcoded hash stored in the settings. + + Returns: + bool: True if the hash of the seed string matches the hardcoded hash, False otherwise. + """ + # Generate the hash from the seed string + generated_hash = hashlib.sha256(seed_string.encode()).hexdigest() + + # Compare the generated hash with the hardcoded hash + return generated_hash == hardcoded_hash + +