Foundation is where you go when you are cleared to train but the base is not there yet — after a layoff, a long recovery, or time away.
Hard rule
Never test a true one-rep max. Loads here come from moderate working sets and prescribed RPE, not from maximal attempts.
01Overview
Foundation is the entry point to the DarkWolf system. Where Ghost, Sentinel, and Ironhide assume an athlete who already has the aerobic groundwork, baseline strength, and the work capacity to recover from session-to-session, Foundation builds those qualities from the ground up over 9 weeks.
The protocol blends three lifting days (upper, lower, Olympic + CrossFit-style WOD) with three running days (two short MAF runs plus one long Zone-2 run) and one full rest day. The split lets you train both performance domains without sacrificing recovery, and the linear progression across three blocks — Foundation (weeks 1–3), Development (weeks 4–6), and Intensification (weeks 7–9) — lifts intensity gradually so the nervous system can adapt without flaring.
Who Foundation Is For
- Athletes coming back after 3+ months off training
- Strength athletes who lost their aerobic groundwork and want it back
- Endurance athletes who let their strength erode
- New DarkWolf athletes who don't meet Sentinel prerequisites
- Anyone who needs a structured, progressive on-ramp before specialization
The Gap Foundation Fills
Sentinel expects you to handle four lifting days a week at moderate-to-heavy loads while running on the off-days. Ironhide expects you to recover from twelve weeks of six-lift volume. Even Ghost, the entry tier, expects a strength floor to calculate training maxes from. None of those programs build the aerobic engine or the work-capacity floor they assume.
Foundation does. It assumes nothing about your current fitness except that you're medically cleared to train. By week 9 you'll have nine continuous weeks of aerobic conditioning, three blocks of progressive strength work, exposure to Olympic-lift technique, and a documented track record of recovery your body can use to calibrate Sentinel TMs.
Free. Always. Foundation is the DarkWolf on-ramp, and every protocol that follows it is free too. Build the groundwork, then decide where you go next.
02Specs
Split
3 lift / 3 run / 1 rest
Rest Day
Sunday (mandatory)
Lift RPE Range
6–9 (progressive)
Run Modality
MAF + Zone 2 LSD
Equipment Requirements
Lifting
- Barbell and plates
- Squat rack or rig with pull-up bar
- Dumbbells or kettlebells (a working range of weights)
- Flat bench
- Plyo box or step-up platform
- Resistance bands (various)
- Medicine ball / wall ball
- Assault bike or comparable conditioning piece
- Rings (optional but used in several sessions)
- Rower (optional substitute for assault bike)
Running
- Heart-rate monitor (chest strap preferred)
- GPS watch or phone app for distance/pace
- Quality running shoes
- Hydration system for long runs
03The Foundation Philosophy
Foundation does one thing better than any other DarkWolf protocol: it builds capacity. Strength, aerobic, midline, work capacity. The reason it works is that it refuses to specialize before the platform is built.
Groundwork Beats Peak Chasing
Aerobic groundwork — the size of the engine you can run on fat and oxygen alone — is the single largest determinant of long-term training success across nearly every modality. San-Millan and Brooks (2018) and Maffetone's decades of MAF training data both point to the same conclusion: athletes who build a deep Zone 2 engine recover faster, tolerate higher training loads, and avoid the overreaching that kills programs.
Foundation spends three of its six training days every week building that groundwork. Two MAF runs and one long Zone 2 run. No hero workouts. No threshold sessions. Just consistent, sub-maximal aerobic work that drives mitochondrial density, capillarization, and cardiac output without taxing the nervous system the way intervals do.
Position Work Before Load
The strength side of Foundation starts at RPE 6–7 with prescribed tempos (often 3-second eccentrics) on every compound. The reason: at moderate loads with controlled tempo, you build the motor patterns and tendon-tissue capacity that heavy loading later in Sentinel or Ironhide will demand. Skip this and the heavier blocks become an injury queue.
Tempo work also exposes weakness. A clean 3110 squat at RPE 6 tells the truth about your positions in a way that a hard single never will. Foundation uses that truth to set the floor before adding load.
Circuits as Capacity Tools
The "9-minute continuous grind" pieces and "AMRAP" conditioning at the end of each strength session are deliberately moderate — RPE 6–8, never max-effort grinds. Their job isn't to crush you. It's to build the metabolic floor that supports both the strength and aerobic work, and to teach your body to recover within a single session.
By Intensification (weeks 7–9) the WODs sharpen into true intensity (RPE 9), but only after six weeks of aerobic and structural prep. That sequencing is the program.
Volume Builds. Intensity Tests.
Foundation is structured so that volume rises before intensity does. Weeks 1–3 hold RPE 6–7 while you accumulate exposure. Weeks 4–6 push volume and start adding intensity to RPE 7–8. Weeks 7–9 push the intensity ceiling to 8–9 while volume holds. Schoenfeld's volume-hypertrophy work (2019) and decades of conjugate-method research both confirm: this sequence builds more sustainable strength than the alternative.
The Foundation contract. You give it 9 weeks of consistent execution. It gives you the aerobic groundwork, the strength floor, the work capacity, and the recovery data you need to choose your next protocol with confidence instead of guessing.
04Weekly Structure
The Daily Split
| Day | Session | Time |
|---|
| Monday | Upper Body Strength | 60–75 min |
| Tuesday | MAF Run | 30–60 min |
| Wednesday | Squat / Lower + Midline | 60–75 min |
| Thursday | MAF Run | 30–60 min |
| Friday | Olympic Lifting + CrossFit WOD | 60–75 min |
| Saturday | Long Run (Zone 2 / LSD) | 60–120 min |
| Sunday | Full Rest | — |
The 9-Week Arc
| Week | Block | Focus | Lift RPE | Long Run | Milestone |
|---|
| 1 | Foundation | Position work, tempo, baseline | 6–7 | 60–90 min Z2 | Establish rhythm |
| 2 | Foundation | Small load progression, tempo variation | 6–7 | 60–90 min Z2 | Recover within week |
| 3 | Foundation | Solidify positions, MAF discipline | 7 | 75–90 min Z2 | End-of-block check-in |
| 4 | Development | Volume up, intensity climbing | 7–8 | 75–100 min Z2 + Z3 | Tolerate added work |
| 5 | Development | Volume progression continues | 7–8 | 80–100 min Z2 + Z3 | Maintain quality at volume |
| 6 | Development | Peak development volume | 7–8 (some 8–9) | 90–100 min Z2 + Z3 | End-of-block check-in |
| 7 | Intensification | Heavy loads, complex WODs | 8–9 | 90–100 min + fartlek option | Tolerate true intensity |
| 8 | Intensification | Maintain heavy loads | 8–9 | 90–110 min + tempo option | Stay green on Neuro-RPE |
| 9 | Intensification | Peak Phase 0 capacity | 9 | 100–120 min progression | Cleared for Sentinel |
Tempo Notation
All lifting tempos use a 4-digit code, e.g., 3110:
- First digit: Eccentric (lowering) seconds
- Second digit: Pause at the bottom seconds
- Third digit: Concentric (lifting) seconds (X = explosive)
- Fourth digit: Pause at the top seconds
Example: 3110 = 3 sec down, 1 sec pause at bottom, explosive up, no pause at top. 21X2 = 2 sec down, 1 sec pause, explosive up, 2 sec hold. Controlled tempos build strength through full ROM, expose weakness, and reduce injury risk. Never sacrifice tempo for load.
RPE Scale (Lifting + Conditioning)
| RPE | Feel |
|---|
| 1–3 | Very light, warm-up intensity |
| 4–5 | Moderate, sustainable for extended periods |
| 6–7 | Challenging but sustainable, 3–4 reps in reserve |
| 8 | Hard, 2 reps in reserve, breathing heavily |
| 9 | Very hard, 1 rep in reserve, max sustainable effort |
| 10 | Maximal, absolute limit, technical failure imminent |
MAF Heart-Rate Formula
MAF HR = 180 − your age
Subtract 5 if recovering from illness / injury or training inconsistently.
Add 5 if training consistently 2+ years without injury.
Cap your HR at this number on Tuesday/Thursday runs and the first portion of Saturday long runs. Nasal breathing should remain possible. If you have to mouth-breathe, slow down.
HRV-Guided Auto-Regulation
Check HRV on waking each day.
- Green / Normal: Train as prescribed.
- Yellow / Lower: Drop intensity 10–20% or 1 RPE point on lifts; keep runs easy.
- Red / Significantly lower: Replace lifting with an easy 30-minute run, or take a full rest day.
- Consistent low HRV: Audit sleep, nutrition, life stress. Add a rest day.
05Week-by-Week Detail
Every prescription below is reproduced verbatim from the source training logs. Tempos, set/rep schemes, RPE caps, and rest periods are intentional — do not modify them in the first cycle. If a session asks for a movement you can't perform yet, scale to the closest analog and note the substitution.
01
Block 1 of 3 // Weeks 1–3
Foundation
Learn the rhythm. Groove quality movement patterns at moderate load and tempo while laying the aerobic groundwork. Position before load, volume before intensity.
Focus
Position work, tempo emphasis, baseline
Running Focus
Pure MAF, Zone 2 only
Goal
Build aerobic groundwork
This week is about learning the rhythm and establishing quality movement patterns.
8 Scapular Push-ups
10 Band Pull-aparts
6 Empty Bar Bench Press @ 3110 tempo
Rest 60 seconds between rounds
6 reps × 4 sets
RPE 6–7 (moderate weight, 3–4 reps in reserve)
Rest 60s, then immediately to A2
6 reps × 4 sets
RPE 6–7 (controlled tempo, match bench intensity)
Rest 90s, return to A1
Max reps @ tempo × 3 sets (aim 5–8)
RPE 7–8 (2–3 reps in reserve)
Rest 60s, then to B2
45–60 seconds × 3 sets
RPE 6–7 (rigid position)
Rest 60s, return to B1
C) 4 Rounds NOT for Time
30 seconds Wall Sit
10 Push-ups @ 2111 tempo
20 Double-unders (or 60 singles)
Rest 60s between rounds
Target RPE 6–7 — sustainable, controlled pace
Cool-down
2 minutes easy bike or walk
Doorway pec stretch — 60s each side
Lat stretch on rig — 60s each side
DURATION30–60 minutes
Choose duration based on schedule and recovery. 30 minutes minimum, 60 minutes maximum.
Protocol
Heart Rate: At or below (180 − your age)
Breathing: Nasal only — if you need to mouth breathe, slow down
Pace: Conversational
RPE: 3–4 / 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)
◆ Focus Points
This is RECOVERY running — not fitness testing
Track your pace at MAF HR — this will improve over weeks
If HR spikes above MAF, walk until it drops back down
Weather affects HR — adjust pace accordingly (heat raises HR)
Builds aerobic groundwork without interfering with lifting recovery
Post-Run
5–10 minutes easy walking cooldown
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt
30 seconds Forearm Plank
10 Air Squats @ 3 second descent
5 Inchworms
Rest 60 seconds
6 reps × 4 sets
RPE 6–7 (focus on positions and tempo, moderate load)
Rest 2–3 minutes
6–8 reps each leg × 3 sets
RPE 6–7 (controlled, stable)
Rest 60s, then to B2
4–6 reps × 3 sets
RPE 7 (strict tempo)
Rest 60s, return to B1
6–8 reps each leg × 3 sets
RPE 6 (balance and control priority)
Rest 60s, then to C2
6–8 reps × 3 sets
RPE 6–7 (shoulder-safe tempo)
Rest 60s, return to C1
D) 9-Minute Continuous Grind
30 meter Heavy Farmers Carry
5 Strict Toes-to-Bar
5 Dumbbell Renegade Rows (moderate weight)
20 seconds Handstand Hold (wall facing)
Complete as many rounds as possible at steady pace — RPE 6–7
Cool-down
2 minutes easy bike
Quad stretch — 60s each leg
Seated forward fold — 90s
DURATION30–60 minutes
Choose duration based on schedule and recovery. 30 minutes minimum, 60 minutes maximum.
Protocol
Heart Rate: At or below (180 − your age)
Breathing: Nasal only
Pace: Conversational
RPE: 3–4 / 10
Terrain: Flat to rolling preferred
Surface: Consistent
Post-Run
5–10 minutes easy walking cooldown
Light stretching
Log: Distance, time, HR, pace, feel
6 Empty Bar Hang Power Cleans
6 Empty Bar Push Press
30 seconds Hollow Hold
Rest 60 seconds
Build to a tough set of 3 reps in 10 minutes
RPE 7–8 (focus on positions and bar path over absolute load)
Technical proficiency is key this week.
6 reps × 3 sets
RPE 6–7 (controlled eccentric, explosive press)
Rest 2 minutes
C) For Time (12-minute cap)
21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-ups
Target RPE 8–9 — high intensity throughout.
Scaling: Reduce load or reps to maintain sub-10 minute finish
Cool-down
3 minutes easy bike or walk
Overhead tricep stretch — 60s each arm
Cross-body shoulder stretch — 60s each arm
Child's pose — 90s
DURATION60–90 minutes
ZONE TARGETZone 2 (Pure LSD)
Week 1 long run is purely aerobic groundwork. Stay at or below MAF HR throughout. This is NOT a tempo run or workout — this is pure aerobic development.
Protocol
Start easy — first 10–15 minutes should feel very comfortable
Settle into steady Zone 2 pace (at or below MAF HR)
Focus on consistent effort, not pace
Walk hills if needed to keep HR in zone
Fuel: Bring water/nutrition for runs over 75 minutes
Post-Run
10–15 minutes walking cooldown
Extended stretching routine (15–20 min)
Refuel within 30 minutes (carbs + protein)
Hydrate aggressively for next 2–3 hours
Log: Distance, time, HR, nutrition, feel
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching or mobility (10–15 min max)
Easy walking (20–30 min, purely recreational)
Foam rolling or massage
Meal prep for the week
Review training logs and plan next week
Focus Areas
Sleep: Prioritize 8–9 hours
Nutrition: Whole foods, adequate protein
Hydration: Drink water throughout day
Mental recovery: Family, hobbies, relaxation
Reflection: Assess the week
Week 1 Complete
First week of Foundation Phase done. Reflect on movement quality, running feel, and overall energy levels.
Focus
Build on Week 1, slight load increases, tempo variations
Running Focus
MAF consistency, Zone 2 long run 60–90 min
Goal
Recover within the week
40 meter Kettlebell Rack Carry (moderate weight)
20 Band Clamshells (each side)
15 Scapular Push-ups
Rest 60 seconds
6 reps × 1 set, 4–6 reps × 2 sets (drop reps as you build weight)
RPE 7 (build from last week)
Rest 45s, then to A2
6–8 reps each arm × 3 sets
RPE 6–7 (controlled, scapular retraction)
Rest 90s, return to A1
6–10 reps × 3 sets
RPE 7–8 (slower eccentric than last week)
Rest 60s, then to B2
45 seconds unbroken × 3 sets (add load if easy)
RPE 7
Rest 60s, return to B1
C) 4 rounds NOT for time
40 seconds Wall Sit
12 Diamond Push-ups @ 2111 tempo
45 Double-unders (or 130 singles)
Rest as needed
Target RPE 6–7 — quality over speed
Cool-down
2–3 minutes easy bike
Doorway pec stretch — 60s each side
Banded shoulder distraction — 60s each arm
DURATION30–60 minutes
Protocol
HR: At or below (180 − age) · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
5–10 min walking cooldown, light stretching. Log: Distance, time, HR, pace, feel.
10 Bird Dog (each side)
30 seconds Plank Hold
30 seconds Plank March
Rest 60–90 seconds
5 reps × 4 sets
RPE 7 (build from last week, maintain tempo)
Rest 2–3 minutes
5–6 reps each leg × 3 sets
RPE 7 (slightly fewer reps, more load)
Rest 60s, then to B2
3–5 reps × 3 sets (slower eccentric)
RPE 8 (challenging tempo)
Rest 60s, return to B1
5–6 reps each leg × 3 sets
RPE 6–7 (slightly heavier than Week 1)
Rest 60s, then to C2
6–8 reps × 3 sets
RPE 6–7
Rest 60s, return to C1
D) 9-minute continuous grind
40 meter Heavy Farmers Carry (heavier than Week 1)
8 Banded Pull-throughs
4 Strict Toes-to-Bar
6 Kipping Toes-to-Bar
2 Wall Walks
Target RPE 6–7 — steady, sustainable pace
Cool-down
2 minutes easy bike
Quad stretch — 60s each leg
Seated spinal twist — 60s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
5–10 min walking cooldown, light stretching. Log all metrics.
6 Empty Bar Muscle Cleans
6 Empty Bar Push Jerks
20 Hollow Body Rocks
Rest 60 seconds
Build to a tough complex (1+1) in 10 minutes
RPE 7–8 (bar path and catch position)
Rest as needed between attempts
5 reps × 3 sets
RPE 7 (build from last week)
Rest 2 minutes
C) AMRAP 12 minutes
10 Dumbbell Thrusters (50/35 lbs)
15 Kettlebell Swings (53/35 lbs)
20 Sit-ups
Target RPE 7–8 — sustainable pace, aim for 5+ rounds
Cool-down
3 minutes easy walk or bike
Overhead tricep stretch — 60s each arm
Doorway pec stretch — 60s each side
Child's pose — 90s
DURATION60–90 minutes
ZONE TARGETZone 2 (pure LSD)
Week 2 long run continues aerobic groundwork. Stay at or below MAF HR. Build duration from Week 1 if you feel recovered.
Protocol
Start easy for first 10–15 min · Settle into steady Zone 2 · Walk hills if needed · Fuel: Water/nutrition for 75+ min
Post-Run
10–15 min walking cooldown, extended stretching, refuel within 30 min. Log distance, time, HR, nutrition, feel.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching/mobility (10–15 min max)
Easy walking (20–30 min)
Foam rolling or massage
Meal prep
Review training logs
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 2 Complete
Two weeks down. Assess recovery trends and HRV patterns.
Focus
Final foundation week, solidifying positions, small load progression
Running Focus
MAF discipline, Zone 2 long run 75–90 min
Goal
End-of-block check-in
6–8 Half Kneeling Kettlebell Press (each arm, pause 2s at top)
15 Lateral Band Walks (each side)
12 Side Plank Rotations (each side)
Rest 60 seconds
6–8 reps × 3 sets
RPE 7 (glutes on floor eliminates leg drive)
Rest 45s, then to A2
6–8 reps × 3 sets
RPE 7 (chest supported on bench, strict form)
Rest 90s, return to A1
6–10 reps × 3 sets
RPE 6–7 (shoulder health focus)
Rest 60s, then to B2
30–45 seconds unbroken × 3 sets
RPE 7–8 (significantly harder than regular plank)
Rest 60s, return to B1
C) 4 rounds NOT for time
50 seconds Wall Sit
12 Ring Push-ups @ 20X1 tempo
6–8 Single Arm Dumbbell Muscle Snatch (each arm)
Rest as needed
Target RPE 7 — controlled, quality reps
Cool-down
2–3 minutes easy bike
Doorway pec stretch — 60s each side
Thread the needle stretch — 60s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log all metrics.
10 Quadruped Thoracic Rotation (each side)
15 meter Quadruped Crawl (slow, deliberate)
10 Jefferson Curls (light)
Rest 60–90 seconds
4 reps × 4 sets
RPE 7 (build from last week)
Rest 2–3 minutes
5 reps each leg × 3 sets (slower eccentric than Week 2)
RPE 7
Rest 60s, then to B2
3–4 reps × 3 sets (lean body away from bar at top)
RPE 8 (very challenging variation)
Rest 60s, return to B1
6–8 reps each leg × 3 sets
RPE 7 (heavier than previous weeks)
Rest 60s, then to C2
6–8 reps × 3 sets
RPE 7
Rest 60s, return to C1
D) 9-minute continuous grind
30 meter Heavy Farmers Carry (tough weight)
15 seconds Ring Support Hold
6 Dumbbell Bent Over Rows (heavy)
10 Kipping Toes-to-Bar
20 seconds Wall Facing Handstand Hold
Target RPE 7 — steady grind
Cool-down
2 minutes easy bike
Quad stretch — 60s each leg
Butterfly stretch — 90s
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log all metrics.
6 Empty Bar Hang Squat Cleans
6 Empty Bar Push Press
30 Hollow Body Rocks
Build to a tough set of 2 reps in 10 minutes
RPE 7–8 (squat version, focus on receiving position)
Technical proficiency paramount.
5 reps × 4 sets (added set from Week 2)
RPE 7
Rest 2 minutes
C) For Time
5 Rounds:
12 Wall Balls (20/14 lbs to 10'/9')
6 Power Cleans (135/95 lbs)
Target RPE 8–9 — tough but sustainable. Time cap: 15 minutes.
Cool-down
3 minutes easy walk
Overhead tricep stretch — 60s each arm
Lat stretch on rig — 60s each side
Child's pose — 2 min
DURATION75–90 minutes
ZONE TARGETZone 2 (pure LSD)
Protocol
Start easy · Settle into steady Zone 2 · Walk hills if needed · Fuel: Water/nutrition for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min. Log all metrics.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching/mobility, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 3 Complete
Foundation block complete. 3 weeks down. Development Phase begins next week. Review your logs and prepare mentally.
02
Block 2 of 3 // Weeks 4–6
Development
Build momentum. Volume rises and intensity climbs to RPE 7–8 as the movement patterns hold under heavier work. The engine gets bigger; the conditioning sharpens.
Focus
Increased volume and intensity, building work capacity
Running Focus
MAF runs, long run 75–100 min with final 10–15 min Zone 3 pickups
6–8 Half Kneeling Landmine Press (each arm) @ 2111 tempo
10 Side Plank Clamshells (each side)
10 Single Arm Dumbbell Powell Raise (each arm)
Rest 60 seconds
6–8 reps × 1 set, 4–6 reps × 2 sets
RPE 7–8 (glutes elevated on bench)
Rest 45s, then to A2
6–8 reps × 1 set, 4–6 reps × 2 sets
RPE 7–8 (chest on bench)
Rest 90s, return to A1
10–12 alternating reps × 3 sets (20 inch box)
RPE 7 (moderate weight)
Rest 30s, then to B2
6–10 reps × 3 sets
RPE 7–8 (false grip is significantly harder)
Rest 30s, return to B1
45–60 seconds unbroken (plate on back) × 3 sets
RPE 7–8
Rest 60s
C) 3 rounds NOT for time
60 seconds Wall Sit
AMRAP Sit-ups in 30 seconds
10 Alternating Dumbbell Muscle Snatch
Rest as needed
Target RPE 7
Cool-down
2–3 minutes easy bike
Pec minor stretch — 90s each side
Lat stretch — 90s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log all metrics.
30 seconds Glute Bridge Hold
2 Wall Walks
10 Back Extensions
Rest 60 seconds
3 reps × 4 sets
RPE 8 (build from last week)
Rest 2–3 minutes
4–6 reps each leg × 3 sets
RPE 7–8 (kettlebell increases difficulty)
Rest 60s, then to B2
4–6 reps × 3 sets
RPE 8
Rest 60s, return to B1
6–8 reps each arm × 3 sets
RPE 7 (diagonal pattern, challenging balance)
Rest 60s, then to C2
6–8 reps × 3 sets
RPE 7
Rest 60s, return to C1
D) 10-minute continuous grind
30 meter Heavy Farmers Carry
30 seconds Ring Plank (externally rotate arms)
5 Dumbbell Renegade Rows (heavy)
10 Weighted Sit-ups
30 meter Dual Kettlebell Overhead Carry (moderate weight)
Target RPE 7
Cool-down
3 minutes easy bike
Quad stretch — 90s each leg
Seated forward fold — 2 min
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
6 Empty Bar Hang Muscle Snatches
6 Empty Bar Overhead Squats
20 Hollow Body Rocks
5 reps × 5 sets (focus on upper back engagement)
RPE 6–7 (technical work, not maximal)
Rest as needed
4 reps × 4 sets
RPE 7–8 (heavier than previous weeks)
Rest 2 minutes
C) For Time
21-15-9:
Calories Assault Bike
Dumbbell Thrusters (50/35 lbs)
Toes-to-Bar
Target RPE 8–9 — push the pace. Time cap: 12 minutes.
Cool-down
3 minutes easy walk
Overhead stretch — 90s each arm
Spinal twist — 90s each side
Child's pose — 2 min
DURATION75–100 minutes
ZONE TARGETZone 2 with Zone 3 pickups
Run first 60–85 min at Zone 2 (MAF or below). Final 10–15 minutes, build to Zone 3 (comfortably hard, sustainable).
Protocol
Start easy · Settle into Z2 · Walk hills if needed · Fuel: Water/nutrition for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 4 Complete
Development Phase underway. Volume is increasing — recovery is critical.
Focus
Continued volume progression, maintaining intensity
Running Focus
MAF runs 30–60 min, long run 80–100 min with Zone 3 finish
Goal
Maintain quality at volume
Assault Bike 30 seconds (increase pace each set)
6 Single Arm Landmine Press (each arm, light to moderate)
8 Banded Face Pulls
Rest walk 60 seconds
6–8 reps × 1 set, 4–6 reps × 2 sets
RPE 7–8 (one arm presses while other holds lockout — very challenging)
Rest 45s, then to A2
6–8 reps × 1 set, 4–6 reps × 2 sets
RPE 7–8 (underhand grip increases bicep engagement)
Rest 90s, return to A1
10–12 reps × 3 sets (step over box laterally)
RPE 7 (suitcase hold challenges anti-lateral flexion)
Rest 30s, then to B2
8–10 reps × 3 sets
RPE 7 (underhand grip, controlled tempo)
Rest 30s, return to B1
45–60 seconds unbroken × 3 sets
RPE 7–8 (plate on back, feet elevated)
Rest 60s
C) 3 rounds NOT for time
30 seconds One-Leg Wall Sit (each leg)
AMRAP Russian Twists in 30 seconds (20/14 lb medicine ball)
10 Dumbbell Power Cleans (moderate weight)
Rest as needed
Target RPE 7
Cool-down
3 minutes easy bike
Doorway pec stretch — 90s each side
Lat stretch on rig — 90s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
10 Quadruped Thoracic Rotation (each side)
1 Wall Walk + 10 second Handstand Hold + 10 Shoulder Taps
10 Quadruped Hip Extensions (each leg)
Rest 60 seconds
2.2 (rest 15s between doubles / rest 2–3 min between sets) × 4 sets
RPE 8 (cluster format, build weight each set)
Rest 2–3 minutes between sets
6–8 reps each leg × 3 sets
RPE 7–8 (slow eccentric builds control)
Rest 60s, then to B2
30 seconds AMRAP × 3 sets (accumulate reps, no kipping)
RPE 8 (quality reps throughout time)
Rest 90s, return to B1
4–5 reps each arm × 3 sets
RPE 7 (dumbbell crosses body, challenges balance)
Rest 60s, then to C2
6–8 reps × 1 set, 4–6 reps × 2 sets
RPE 7–8 (rotation adds complexity)
Rest 60s, return to C1
D) 10-minute continuous grind
10 meter Seated Heavy Farmers Carry (sit on floor, carry weight forward)
10 meter Dumbbell Bear Crawl (20/15 lb DBs in hands)
10 Ring Rows (hold 1 second at top of each rep)
10 Strict Toes-to-Bar
20 meter Dual Kettlebell Overhead Carry (moderate weight)
Target RPE 7 — complete as many rounds as possible
Cool-down
3 minutes easy bike
Hip flexor stretch — 2 min each leg
Seated twist — 90s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
5 Single Arm Kettlebell Z Press (each arm)
15 seconds Star Plank (each side)
20 seconds Psoas March (alternating knees)
4 sets
RPE 7 (technical work, focus on positions)
Rest as needed
4–6 reps × 3 sets
RPE 7–8 (slow eccentric, ensure shoulder mobility)
Rest 2 minutes
C) AMRAP 15 minutes
10 Thrusters (95/65 lbs)
15 Kettlebell Swings (70/53 lbs)
20 Double-unders
Target RPE 8 — sustainable pace, aim for 8+ rounds
Cool-down
3 minutes easy walk
Shoulder circles — 60s forward, 60s backward
Child's pose — 2 min
DURATION80–100 minutes
ZONE TARGETZone 2 with Zone 3 finish
Run first 65–85 minutes at Zone 2 (at or below MAF HR). Final 15 minutes, build pace into Zone 3 (comfortably hard, sustainable). Focus on smooth transition from Z2 to Z3.
Protocol
Start easy · Steady Z2 · Walk hills if needed · Fuel for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 5 Complete
Halfway through Development Phase. One more week at this volume before Intensification.
Focus
Peak development volume before Intensification Phase
Lift RPE Target
7–8, some sets 8–9
Running Focus
MAF runs 30–60 min, long run 90–100 min with progressive Zone 3 work
Goal
End-of-block check-in
Assault Bike calories 10/8 (increase pace each set)
6 Single Arm Kettlebell Press (each arm, moderate weight)
4 Single Arm Dumbbell Muscle Snatch (each arm)
Rest walk 45 seconds
4–6 reps × 3 sets
RPE 8 (glutes elevated on bench throughout)
Rest 45s, then to A2
6–8 reps × 3 sets
RPE 7–8 (band adds adduction challenge)
Rest 90s, return to A1
4–6 reps each leg × 3 sets
RPE 7–8 (front rack KB challenges trunk stability)
Rest 30s, then to B2
6–10 reps × 3 sets
RPE 7 (shoulder health and posterior chain)
Rest 30s, return to B1
45–60 seconds continuous × 3 sets
RPE 7–8 (create wave motion while maintaining plank)
Rest 60s
C) 3 rounds NOT for time
45 seconds Weighted Wall Sit (KBs in front rack)
45 seconds Weighted Plank (plate on back)
10 Dumbbell Bicep Curls @ 3011 tempo
Rest as needed
Target RPE 7–8
Cool-down
3 minutes easy bike or walk
Pec stretch — 90s each side
Lat stretch on rig — 90s each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
2 Turkish Get-ups (each arm, alternate)
15 meter Perfect Bear Crawl (slow and controlled)
10 Alternating Single Leg Cone Touches
Rest 45 seconds
1.1.1 (rest 10s between singles / rest 2–3 min between sets) × 5 sets
RPE 8–9 (cluster format allows heavier loads, build each set)
Rest 2–3 minutes between sets
4–6 reps each leg × 3 sets
RPE 8 (slow eccentric, explosive concentric)
Rest 60s, then to B2
40 seconds AMRAP × 3 sets (max 3 reps at a time, no kipping)
RPE 8–9 (accumulate as many quality reps as possible)
Rest 90s, return to B1
4–5 reps each leg × 4 sets
RPE 7–8 (dumbbell crosses body diagonally)
Rest 60s, then to C2
4–6 reps × 4 sets
RPE 7–8 (half kneeling adds core stability demand)
Rest 60s, return to C1
D) 12-minute continuous grind
3 Hollow Body Wall Walks
12 meter Seated Heavy Farmers Carry (sit on floor, carry weight)
10 Weighted Sit-ups (15–20 lb DB or plate)
30 meter Single Arm Farmers Carry (each arm, heavy)
Target RPE 7 — complete as many rounds as possible
Cool-down
3 minutes easy bike or walk
Hip flexor stretch — 2 min each leg
Seated forward fold — 2 min
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
5 Half Kneeling Bottom Up Kettlebell Press (each arm)
20 seconds Dumbbell Side Plank (hold DB in top arm)
30 seconds Dead Bug with slow controlled movement
4 sets
RPE 7–8 (technical emphasis, focus on positions throughout complex)
Rest as needed
4 reps each leg × 3 sets (8 reps total per set)
RPE 8 (half kneeling challenges stability)
Rest 2 minutes
C) For Time
3 Rounds:
15 Power Snatches (95/65 lbs)
30 Double-unders
200 meter Run
Target RPE 9 — this should be tough. Time cap: 12 minutes.
Cool-down
3 minutes easy walk
Overhead shoulder stretch — 2 min each arm
Cross-body shoulder stretch — 90s each arm
Child's pose — 2 min
DURATION90–100 minutes
ZONE TARGETZone 2 with progressive Zone 3
Run first 70–80 minutes at Zone 2 (at or below MAF HR). Final 15–20 minutes, progressively build pace into Zone 3 (comfortably hard, sustainable). Prepares you for tempo work in Intensification.
Protocol
Start easy · Steady Z2 · Walk hills if needed · Fuel for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 6 Complete
Development Phase complete. 6 weeks down. Intensification Phase begins next week — RPE jumps to 8–9, loads get heavy, WODs get nasty. Use today to prepare mentally and physically.
03
Block 3 of 3 // Weeks 7–9
Intensification
Sharpen to true intensity. The WODs bite (RPE 9) and the strength work peaks, but only because six weeks of groundwork earned it. This is where the platform gets tested.
Focus
Heavy loads, complex WODs, pushing limits
Running Focus
MAF runs 30–60 min, long run 90–100 min with fartlek option (6–8×3 min Z3 pickups)
Goal
Tolerate true intensity
Welcome to Intensification. RPE jumps to 8–9. Loads are heavy. WODs are brutal. Recovery is paramount.
Assault Bike 150 meters (increase pace each set)
6 Kettlebell Single Arm Clean and Push Press (each arm)
Rest walk 45 seconds
10, 8, 6 reps (build weight each set)
RPE 8–9 (close grip emphasizes triceps)
Rest 90s, then to A2
6–8 reps × 3 sets (build weight across sets)
RPE 8 (chest supported on bench)
Rest 90s, return to A1
6 reps each arm × 3 sets (12 reps total per set)
RPE 8 (kettlebell overhead opposite of lunging leg)
Rest 30s, then to B2
12 meters × 3 sets (sit on floor, carry weight forward)
RPE 8 (very heavy DBs or KBs)
Rest 30s, return to B1
6–10 reps × 3 sets (feet in rower straps or rings)
RPE 7–8 (pike hips up, controlled tempo)
Rest 90s
C) 3–4 rounds
30 seconds Weighted Kettlebell Front Rack Wall Sit (heavy)
Rest 15 seconds
30 seconds Feet Elevated Ring Plank (feet up to 30 inch box)
Rest 15 seconds
6–8 Single Arm Dumbbell Preacher Curls @ 2011 tempo (each arm)
Rest 60 seconds
Target RPE 8
Cool-down
3 minutes easy bike or walk
Pec stretch — 2 min each side
Lat stretch on rig — 2 min each side
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
2 Turkish Get-ups (right arm)
10 meter Quadruped Crawl (slow and deliberate)
2 Turkish Get-ups (left arm)
10 Alternating Box Step-ups (tall box, keep torso tall)
8 reps × 3 sets (55–60% 1RM, focus on speed)
RPE 6–7 (speed work — explosive out of bottom)
Rest 3 minutes
4–6 reps each leg × 3 sets
RPE 8 (front rack challenges trunk stability)
Rest 60s, then to B2
2.4.6 reps × 3 sets (2 pull-ups, 4 chest-to-bar, 6 pull-ups unbroken)
RPE 8–9 (add weight if possible)
Rest 90s, return to B1
4–5 reps each leg × 3 sets
RPE 8 (on GHD or floor, hold DB if needed)
Rest 45s, then to C2
4–6 reps × 3 sets
RPE 8 (controlled rotation)
Rest 90s, return to C1
D) 10 minutes steady effort
10 meter Handstand Walk (scale to 2 wall walks)
20 meter Reverse Heavy Farmers Carry (walk backwards, tough weight)
15 seconds Side Star Plank (each side)
20 meter Kettlebell Cross Body Carry (each arm, 70/53 lbs)
Target RPE 7–8
Cool-down
3 minutes easy bike
Quad stretch — 2 min each leg
Hip flexor stretch — 2 min each leg
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
8 Single Arm Landmine Push Press (each arm)
15 seconds Star Side Plank (each side)
30 seconds Kettlebell Dead Bug (slow controlled)
4 sets
RPE 7–8 (technical work with increasing volume)
Rest as needed
3, 2, 1 reps (build to heavy single)
RPE 9–10 on final set (near-maximal)
Rest as needed
C) For Time
50-40-30-20-10:
Double-unders
Wall Balls (20/14 lbs to 10'/9')
Target RPE 9 — this should hurt. Time cap: 15 minutes.
Cool-down
3 minutes easy walk
Shoulder stretch — 2 min each arm
Child's pose — 2 min
DURATION90–100 minutes
ZONE TARGETZone 2 with fartlek option
Protocol
Start easy · Steady Z2 · Walk hills if needed · Fartlek option: 6–8 × 3 min Z3 pickups (2 min easy between) · Fuel for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 7 Complete
First week of Intensification done. This is where it gets real. Assess recovery, sleep, nutrition. Two more weeks at this intensity.
Focus
Maintaining heavy loads, high-intensity WODs
Running Focus
MAF runs 30–60 min, long run 90–110 min with embedded tempo option (20–30 min tempo within longer run)
Goal
Stay green on Neuro-RPE
Assault Bike 0.15/0.12 miles (build pace)
6 Kettlebell Single Arm Strict Press each
10 Band Pull-aparts
Rest 45s
8, 6, 4 reps (build weight)
RPE 8–9
Rest 60s → A2
6–8 × 3 sets
RPE 8
Rest 90s → A1
6–10 × 3 sets
RPE 8 (add weight if possible)
Rest 60s → B2
6–8 × 3 sets
RPE 7–8
Rest 60s → B1
20–30s × 3 sets
RPE 8
Rest 90s
C) 4 rounds
30s Weighted Plank (heavy plate)
10 Dumbbell Hammer Curls @ 3011
15 Russian Twists
RPE 7–8
Cool-down
3 min bike
Pec stretch 2 min each
Lat stretch 2 min each
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
10 Quadruped Thoracic Rotations each
2 Wall Walks
10 Glute Bridges
Rest 60s
5, 3, 1 reps (build to heavy single)
RPE 8–9
Rest 3 min
6–8 each leg × 3
RPE 8
Rest 60s → B2
Max reps × 3 (aim 5–10)
RPE 8–9
Rest 90s → B1
6–8 each × 3
RPE 7–8
Rest 60s → C2
6–8 each × 3
RPE 7–8
Rest 60s → C1
D) 12 min grind
20m Heavy Farmers
10 Strict TTB
3 Wall Walks
30s Ring Plank
RPE 7–8
Cool-down
3 min bike
Quad 2 min each
Hip flexor 2 min each
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
6 Empty Bar Power Snatches
6 Overhead Squats
20 Hollow Rocks
Build to heavy single in 10 min
RPE 9
Rest as needed
5, 3, 2, 1 reps (build)
RPE 8–9
Rest 2–3 min
C) For Time
21-15-9:
Calorie Row (sub assault bike)
Thrusters (95/65)
Cap: 12 min
RPE 9
Cool-down
3 min walk
Overhead stretch 2 min each
Child's pose 2 min
DURATION90–110 minutes
ZONE TARGETZone 2 OR embedded tempo
Protocol
Start easy · Steady Z2 · Walk hills if needed · Embedded tempo option: 20 min warm-up → 20–30 min tempo (Z3–4) → cooldown to finish · Fuel for 75+ min
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the week
Week 8 Complete
Two weeks of Intensification down, one to go.
Focus
Peak Phase 0 capacity, validate readiness for Sentinel
Running Focus
MAF runs 30–60 min, long run 100–120 min progression
Source notes for Week 9 are minimal — sessions are sketched rather than fully scripted. Treat them as a Week 7–8 echo with heavier finishers. If you've made it here, you know how to fill in the gaps.
Bike 200m
8 Scap push-ups
6 Empty bar press
Rest 60s
6, 4, 2 reps build
RPE 8–9
Rest 60s → A2
6–8 × 3
RPE 8–9
Rest 90s → A1
Max reps @ 20X1 × 3
RPE 8
Rest 2 min
C) 3 rounds
45s Wall Sit
15 KB Swings
RPE 8
Cool-down
Full stretching routine: pec, lat, shoulder, hip flexor — 60–90s each.
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
Core work (planks, dead bugs)
Hip mobility flow
Squat prep (air squats, bodyweight Bulgarian split squats)
3, 2, 1, 3, 2, 1 wave loading
RPE 9 final sets
Rest 3 min
4–6 each leg × 3
RPE 8
Rest 60s
Max reps × 3
RPE 8–9
Rest 90s
D) Core grind 10 min
Farmers carries, toes-to-bar, planks (rotate freely)
RPE 7–8
Cool-down
Full stretching routine: quads, hip flexors, low back — 60–90s each.
DURATION30–60 minutes
Protocol
HR: At or below MAF · Breathing: Nasal only · Pace: Conversational · RPE: 3–4 / 10
Post-Run
Walk cooldown, light stretching, log metrics.
Olympic prep (empty bar clean pulls, push press)
Core (hollow rocks, deadbugs)
Mobility (shoulder, T-spine)
Build to heavy triple
RPE 8–9
Rest as needed
5, 3, 1 build
RPE 8–9
Rest 2 min
C) 5 Rounds
10 Power Cleans
15 Wall Balls
20 Double-unders
RPE 9
Cool-down
Full stretching routine: shoulders, lats, hips — 60–90s each.
DURATION100–120 minutes
ZONE TARGETProgression run
Start in Zone 2 and gradually build toward Zone 3 over the second half. This is the longest run of the program — pace it accordingly.
Protocol
Start easy · Steady Z2 first half · Build to Z3 in final 30 min · Walk hills if needed · Fuel aggressively
Post-Run
10–15 min walk cooldown, extended stretching, refuel within 30 min.
Complete rest day. No training. No optional work.
Recovery Activities (Optional)
Light stretching, easy walking, foam rolling, meal prep, log review
Focus Areas
Sleep: 8–9 hours · Nutrition: Whole foods, protein · Hydration: Steady · Mental: Family/hobbies · Reflection: Assess the cycle
Foundation Complete
9 weeks done. Review your log against the Progression Criteria below. If you're cleared, Sentinel is your next move.
06Movement / Exercise Library
Consolidated reference for every movement called in the program. Organized by category. Form videos exist online for all of these — if you don't know a movement, learn it before loading it.
Aerobic / Running
| Movement | Used For | Notes |
|---|
| MAF Run | Tue/Thu sessions | HR cap at (180 − age). Nasal breathing. Conversational. |
| Zone 2 Long Run (LSD) | Sat sessions wk 1–3 | Pure aerobic groundwork. At or below MAF HR. |
| Z2 + Z3 Pickups | Sat sessions wk 4–6 | Final 10–20 min build into Zone 3 (comfortably hard). |
| Fartlek (Z3 intervals) | Sat wk 7 option | 6–8 × 3 min Z3 pickups, 2 min easy between. |
| Embedded Tempo | Sat wk 8 option | 20 min warm-up → 20–30 min tempo (Z3–4) → cool-down. |
| Progression Run | Sat wk 9 | Build from Z2 to Z3 over the second half. |
| Assault Bike (intervals) | Warm-ups, WOD substitute | Calorie targets or distance markers. |
| Rower | WOD substitute | Acceptable swap for assault bike calories. |
Squat / Quad Dominant
| Movement | Implement | Notes |
|---|
| Back Squat | Barbell | Primary lower lift. Tempo progresses across cycle. |
| Bulgarian Split Squat | DB or KB | Unilateral, multiple variations (DBs at sides, KB front rack). |
| Rear Foot Elevated Split Squat | DB or KB | Synonym for Bulgarian; sometimes loaded front rack. |
| Front Foot Elevated Split Squat | Bodyweight or DB | Wk 8 variant. |
| DB Box Step-ups | DBs at sides | 20-inch box, alternating. |
| Suitcase Lateral Box Step Overs | DB | Anti-lateral flexion challenge. |
Hinge / Posterior Chain
| Movement | Implement | Notes |
|---|
| Single Leg RDL | DB | Unilateral hamstring/glute. Balance and control priority. |
| Cross Body RDL | DB | Diagonal pattern, balance challenge. |
| Single Arm RDL | DB or KB | Wk 8 variant of cross body. |
| Single Leg Back Extension | GHD or floor | Wk 7. Hold DB if needed. |
| Banded Pull-throughs | Resistance band | Conditioning piece, glute focus. |
| Glute Bridge | Bodyweight | Warm-up activation. |
Upper Push
| Movement | Implement | Notes |
|---|
| Bench Press | Barbell | Primary upper lift. Tempo varies (3110, 30X1, 30X0, 21X1, 31X0). |
| Bench Press (floor) | Barbell | Glutes on floor — no leg drive. Wk 3. |
| Bench Press (glute bridge) | Barbell | Glutes elevated on bench. Wk 4&6. |
| Bench Press (alternating arms) | DB | One presses, other holds lockout. Wk 5. |
| Close Grip Bench Press | Barbell | Tricep emphasis. Wk 7. |
| Incline Bench Press | Barbell | Upper chest. Wk 8. |
| DB Shoulder Press (seated) | DB | Shoulder safe; stable spine. |
| Seated Arnold Press | DB | Rotation adds complexity. |
| Half Kneeling Arnold Press | DB | Stability demand. Wk 6. |
| Half Kneeling Single Arm Press | DB or KB | Wk 8. |
| Seated Behind Neck Press | Barbell | Requires shoulder mobility. Wk 5,7. |
| Half Kneeling Behind Neck Press | Barbell | Wk 6. |
| Push Press | Barbell | Friday staple. Tempo varies. |
| Push Jerk | Barbell | Wk 8 build to heavy. |
| Push-ups (variations) | Bodyweight | Standard, diamond, ring, deficit. |
| Ring Push-ups | Rings | Wk 3 conditioning. Tempo 20X1. |
| Weighted Ring Dips | Rings + weight | Wk 8. |
| Landmine Press (half kneeling) | Landmine | Warm-up / single-arm work. |
| Landmine Push Press | Landmine | Single-arm dynamic press. Wk 7. |
Upper Pull
| Movement | Implement | Notes |
|---|
| Barbell Bent Over Row | Barbell | Hinge and pull. Tempo varies. |
| Supinated Bent Over Row | Barbell | Underhand grip, bicep emphasis. Wk 5. |
| DB Single Arm Row | DB | Unilateral, scapular retraction focus. |
| DB Bent Over Row | DB | Bilateral, may be banded. |
| Chest Supported DB Row | DB on bench | Eliminates lower back. Wk 8. |
| DB Prone Row | DB on incline bench | Wk 3. |
| Barbell Prone Row | Barbell on bench | Wk 4,7. |
| DB Renegade Row | DB | Plank position + row. Conditioning piece. |
| Strict Pull-ups | Pull-up bar | Tempo varies. |
| Supinated Pull-ups (chin-ups) | Pull-up bar | Wk 2. |
| Lean Away Strict Pull-ups | Pull-up bar | Lean body away at top. Wk 3. |
| Strict Chest-to-Bar Pull-ups | Pull-up bar | Wk 4,6,8. |
| Weighted Pull-up | Pull-up bar + weight | Wk 9. |
| Pull-up Complex (2-4-6) | Pull-up bar | Wk 7: 2 pull + 4 C2B + 6 pull unbroken. |
| Ring Rows | Rings | Including supinated and false grip. |
| False Grip Ring Rows | Rings | Significantly harder. Wk 4. |
| Ring Face Pulls | Rings | Shoulder health. |
| Banded Face Pulls | Band | Warm-up activation. |
| Band Pull-aparts | Band | Warm-up scapular work. |
Olympic / Power
| Movement | Implement | Notes |
|---|
| Hang Power Clean | Barbell | Wk 1. Technique focus. |
| Hang Squat Clean | Barbell | Wk 3. Squat catch. |
| Power Clean | Barbell | Power catch (above parallel). |
| Clean Pull | Barbell | Wk 9. Pull phase only, heavy. |
| Hang Muscle Snatch | Barbell | Wk 4–7. Technical work. |
| Power Snatch | Barbell | Wk 8 build to heavy single. |
| Muscle Cleans | Empty bar | Warm-up. |
| Overhead Squat | Barbell | Warm-up movement. |
| DB Muscle Snatch (single arm) | DB | Conditioning piece. |
| DB Power Cleans | DB | Conditioning piece. |
| KB Clean + Push Press | KB | Warm-up single-arm. |
| Push Jerk | Barbell | Wk 8. |
Midline / Core
| Movement | Notes |
|---|
| Plank (forearm or standard) | Time-based holds. |
| Feet Elevated Plank | Feet on box, significantly harder. |
| Weighted Plank | Plate on back. |
| Ring Plank | Hands on rings, externally rotate. |
| Side Plank / Star Plank | Lateral chain. |
| Plank Waves | Wave motion while maintaining plank. Wk 6. |
| Plank Marches | Alternating leg lifts in plank. |
| L-sit Hold | Wk 8. |
| Hollow Hold / Hollow Rocks | Anterior chain. |
| Toes-to-Bar (strict, kipping) | Hanging core flexion. |
| Rower Pike-ups | Feet in straps. Wk 7. |
| Hanging Knee Raise / Leg Raise | Optional progressions. |
| Sit-ups (weighted, Russian twists) | WOD finishers. |
| Dead Bug | Anti-extension. Slow controlled. |
| Bird Dog | Anti-rotation warm-up. |
| DB Side Bend | Oblique work. |
| Back Extension | GHD or floor. |
Carries / Conditioning Tools
| Movement | Notes |
|---|
| Heavy Farmers Carry | Bilateral, heavy DBs or KBs. |
| Single Arm Farmers Carry | Unilateral, anti-lateral flexion. |
| Seated Heavy Farmers Carry | Sit on floor, carry weight forward. Wk 5+. |
| Reverse Farmers Carry | Walk backwards with heavy load. Wk 7. |
| Cross Body KB Carry | Asymmetric load. Wk 7. |
| Dual KB Overhead Carry | Stability and shoulder demand. |
| KB Rack Carry | Front rack position carry. |
| KB Swings | WOD staple. |
| Wall Sit (standard, weighted, single-leg) | Isometric quad. Often KB front rack loaded. |
| Bear Crawl (perfect, DB) | Slow, controlled. Wk 5 variant uses DBs in hands. |
| Quadruped Crawl | Warm-up locomotion. |
| Inchworms | Warm-up. |
| Wall Walks | Inversion. Hollow Body variant. |
| Handstand Walk | Wk 7 (scale to wall walks). |
| Handstand Hold (wall facing) | Time-based. |
| Ring Support Hold | Time-based on rings. |
| Turkish Get-ups | Full-body integrator. |
CrossFit-Style WOD Movements
| Movement | Notes |
|---|
| Thrusters (barbell or DB) | Front squat + push press. 95/65 standard. |
| Wall Balls | 20/14 lbs to 10'/9' target. |
| Double-unders (or singles substitute) | Jump rope conditioning. |
| Power Cleans (WOD load) | 135/95 standard. |
| Power Snatches (WOD load) | 95/65 standard. |
| Calorie Row / Assault Bike | Conditioning interval. |
| Pull-ups (WOD context) | Often kipping allowed in WODs. |
| Sit-ups | WOD volume work. |
| 200m Run | WOD interval. |
Mobility / Stretching
| Stretch | Use |
|---|
| Doorway Pec Stretch | Post-press sessions. |
| Pec Minor Stretch | Wk 4+ post-press. |
| Lat Stretch (rig) | Post-pull sessions. |
| Banded Shoulder Distraction | Joint mobility. |
| Overhead Tricep Stretch | Post-press. |
| Cross-Body Shoulder Stretch | Post-WOD. |
| Quad Stretch | Post-squat. |
| Hip Flexor Stretch | Post-lower. |
| Seated Forward Fold | Hamstrings. |
| Butterfly Stretch | Adductors. |
| Spinal Twist (seated or supine) | T-spine mobility. |
| Child's Pose | Decompression. |
| Thread the Needle | T-spine rotation. |
| Jefferson Curls | Spinal loading (light). |
| Quadruped Thoracic Rotation | Warm-up T-spine. |
| Lateral Band Walks / Clamshells | Glute activation. |
| Powell Raise | Posterior shoulder. |
| Cone Touches | Single-leg balance/hip warm-up. |
07Conditioning Philosophy
Why Zone 2 Is the Backbone
Zone 2 training — sub-threshold aerobic work at conversational intensity — is the single most under-utilized tool in modern strength-and-conditioning. It drives mitochondrial density, builds capillary networks, expands stroke volume, and improves metabolic flexibility, all without taxing the nervous system the way harder intervals do (San-Millan & Brooks, 2018; Maffetone, 2010).
For Foundation, this matters for three reasons:
- Recovery between strength sessions. The cardiovascular adaptations from Zone 2 directly improve how fast you clear metabolic byproducts and refresh muscle tissue between hard lifting days.
- Work-capacity floor for WODs. The Intensification WODs (Wk 7–9, RPE 9) demand a strong aerobic engine to sustain repeated efforts. Without the groundwork, you fall off the pace and the WOD becomes a survival exercise instead of training.
- Long-term sustainability. High-intensity work without aerobic groundwork burns out the endocrine system. Foundation builds the groundwork first, then layers intensity on top.
The MAF Method
Phil Maffetone's heart-rate cap — 180 − age — gives a simple, repeatable ceiling for Zone 2 work. The key discipline: do not exceed it. If your HR drifts above MAF on a hill, walk until it drops. If weather is hot and HR rises, slow your pace. Over weeks, the MAF Test (timed run at MAF HR) shows your aerobic engine getting bigger: same HR, faster pace.
Nasal breathing is the field check. If you can hold a conversation through your nose, you're in Zone 2. The moment you need to mouth-breathe, you've crossed into Zone 3.
RPE Zones (Conditioning Reference)
| Zone | HR vs MAF | Feel | Use |
|---|
| Zone 1 | −20 to −10 bpm | Very easy, recovery | Cooldown, active recovery |
| Zone 2 | At or below MAF | Conversational, nasal breathing | MAF runs, long-run groundwork |
| Zone 3 | 5–10 bpm above MAF | Comfortably hard, sustainable | Long-run pickups, tempo |
| Zone 4 | Threshold | Hard, sustainable 20–40 min | Tempo testing (rare in Phase 0) |
| Zone 5 | VO2max | Very hard, sustainable minutes | Not used in Foundation |
Conditioning Inside Strength Sessions
The "9-12 minute continuous grind" pieces at the end of each strength day are metabolic finishers, not max-effort grinds. Target RPE 6–8. They build:
- Work capacity under fatigue (you've already lifted)
- Grip and trunk endurance through carries and core work
- Stability of positions when tired
If these pieces consistently leave you wrecked, you're going too hard. Pull pace.
Hard days are rare in Foundation. Of 9 weeks, only the Friday WODs and the final 2–3 weeks' grinds approach true high-intensity work. The bulk of your training time is moderate. That's the design.
08Progression Criteria
By the end of Week 9, here's how you know you're ready to move forward.
Cleared for Sentinel
- Completed 7+ of 9 weeks with all six training days hit
- No injury or persistent pain that required >3 missed sessions
- MAF pace improved from Week 1 baseline (faster pace at same HR)
- Bench Press, Back Squat, Push Press TMs trackable (you can estimate a 1RM)
- HRV trends stable or improving across the cycle
- Recovery between sessions felt manageable, not desperate
- You completed at least one Intensification WOD without scaling
Action: Move to Sentinel. Set TMs at 90% of estimated 1RMs from end of Foundation.
Repeat Foundation
- Missed 3+ weeks due to fatigue, life, or minor injury
- MAF pace did not improve or regressed
- Couldn't complete Intensification at prescribed intensity
- Recovery felt consistently inadequate
- HRV trended down across the cycle
Action: Repeat Foundation. Keep the same structure. Adjust load downward on Block 1 by 10–15% and rebuild more conservatively.
Step Back
- Acute injury during the cycle
- Unable to maintain Zone 2 discipline (HR consistently spiking)
- Symptoms of overreaching: sleep disruption, mood, weight loss, illness frequency
Action: Take 2 weeks fully off training. Walk. Sleep. Eat. Then restart Foundation at Week 1 with reduced loads.
09Bridge to Sentinel
Sentinel is the standard DarkWolf strength protocol: 4 days a week, upper/lower split, percentage-based programming with a Training Max. It assumes you've done Foundation (or have equivalent groundwork capacity).
What Carries Over
- TM data. The bench, squat, push press, and pull-up numbers you ended Foundation with become your starting Sentinel TMs (set at 90% of estimated 1RM).
- Aerobic engine. The Zone 2 groundwork you built supports Sentinel's "Prowl" off-day conditioning sessions.
- Recovery patterns. The HRV data and session-to-session feel you logged during Foundation become your calibration for Sentinel deload decisions.
- Movement competency. The Olympic-lift exposure carries over if you continue Sentinel's optional power work.
What Changes
- Frequency shifts. Sentinel is 4 lifting days, not 3. Friday Olympic + WOD is gone; back/glute hypertrophy day is added.
- Running drops. Sentinel has 2–3 Prowl sessions per week, not three structured runs. The aerobic groundwork maintains itself with less volume.
- Percentage-based loading. Compound work moves from RPE-driven to percent-of-TM driven. The Neuro-RPE scale becomes the auto-regulation tool.
- Deload structure. Sentinel programs an explicit deload every 4 weeks. Foundation does not.
You can also go straight to Ironhide from Foundation if size is your primary goal, but Ghost then Sentinel is the recommended path. It cements the strength platform every later tier builds on.
10Neuro-RPE Scale
Neuro-RPE is the autoregulation system used across all DarkWolf protocols. The HIGHER score (muscular OR neurological) governs the session. Foundation introduces the scale so you arrive at Ghost/Sentinel/Ironhide already fluent in it.
| Score | Muscular | Neurological | Zone | Action |
|---|
| 1–4 | Light to moderate | Clear. No symptoms. | GREEN | Continue as prescribed |
| 5–6 | Moderate. 4+ RIR. | Clear. Slight fatigue. | GREEN | Target zone for volume days |
| 7 | Mod-hard. 3 RIR. | Mild head pressure, warmth. | YELLOW | Extend rest. Do not increase load. |
| 8 | Hard. 2 RIR. | Head pressure, mild headache, slight dizziness. | ORANGE | Peak intensity only. Consider ending main work. |
| 9 | Very hard. 1 RIR. | Headache, dizziness, visual disturbance, fog. | RED | STOP. Reduce load 10–15% or end main work. |
| 10 | Maximal. | Sharp headache, nausea, disorientation. | BLACK | TERMINATE. Rest 48+ hrs. Consult provider. |
48-Hour Rule: If neurological symptoms last more than 48 hours after a session, your next session is automatically a deload — no matter where you are in the program. Foundation athletes without TBI history can ignore the neurological column, but everyone should track muscular RPE.
11Medical Disclaimer
Read this carefully. Foundation is a structured exercise program for medically cleared, healthy athletes. It is not medical advice. Consult your doctor before starting any new training program, particularly if you have any history of cardiovascular disease, orthopedic injury, surgery, traumatic brain injury, or any chronic condition. Stop immediately if you experience a sharp headache, nausea, disorientation, chest pain, dizziness, or worsening symptoms. NEVER test a true 1-rep max. The Olympic lifts, WODs, and heavier sets in Block 3 carry real injury risk if performed without competent technique — scale down or seek qualified coaching when uncertain. DarkWolf Mission Log and its author are not responsible for any injury, illness, or outcome arising from use of this program.
12References
- Maffetone, P. (2010). The Big Book of Endurance Training and Racing. Skyhorse Publishing. (MAF method and aerobic-groundwork development.)
- San-Millan, I., & Brooks, G. A. (2018). Assessment of metabolic flexibility by means of measuring blood lactate, fat, and carbohydrate oxidation responses to exercise in professional endurance athletes and less-fit individuals. Sports Medicine, 48(2), 467–479.
- Schoenfeld, B. J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise, 51(1), 94–103.
- Seppänen, P., Hardle, S. M., et al. (2019). Effects of long, low-intensity exercise training on mitochondrial biogenesis and capillarization. European Journal of Applied Physiology, 119(5), 1213–1227.
- Stone, M. H., et al. (2007). Principles and Practice of Resistance Training. Human Kinetics. (Tempo, periodization, and progressive overload foundations.)
- Suchomel, T. J., et al. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.