DarkWolf Mission Log
Phase 0 / Week 1
Foundation Protocol
Week 1
Foundation Phase - Days 1-7
Week 1 Overview
Focus
Position work, tempo emphasis, establishing baseline
Lifting RPE Target
6-7
Running Focus
Pure MAF work, Zone 2 only
Goal
Building aerobic base
Philosophy: This week is about learning the rhythm and establishing quality movement patterns.
DAY 1
Monday
Upper Body Strength
Warm-up (3 Rounds)
8 Scapular Push-ups
10 Band Pull-aparts
6 Empty Bar Bench Press @ 3110 tempo
Rest 60 seconds between rounds
10 Band Pull-aparts
6 Empty Bar Bench Press @ 3110 tempo
Rest 60 seconds between rounds
Main Work
A1)
Bench Press
3110 TEMPO
6 reps × 4 sets
RPE 6-7 (moderate weight, 3-4 reps in reserve)
Rest 60 seconds, then immediately to A2
RPE 6-7 (moderate weight, 3-4 reps in reserve)
Rest 60 seconds, then immediately to A2
A2)
Barbell Bent Over Row
2111 TEMPO
6 reps × 4 sets
RPE 6-7 (controlled tempo, match bench press intensity)
Rest 90 seconds, return to A1
RPE 6-7 (controlled tempo, match bench press intensity)
Rest 90 seconds, return to A1
B1)
Strict Pull-ups
2020 TEMPO
Max reps @ tempo × 3 sets (aim for 5-8 reps)
RPE 7-8 (2-3 reps in reserve)
Rest 60 seconds, then immediately to B2
RPE 7-8 (2-3 reps in reserve)
Rest 60 seconds, then immediately to B2
B2)
Plank Hold
45-60 seconds × 3 sets
RPE 6-7 (maintain rigid position)
Rest 60 seconds, return to B1
RPE 6-7 (maintain rigid position)
Rest 60 seconds, return to B1
Conditioning
C) 4 Rounds NOT for Time
30 seconds Wall Sit
10 Push-ups @ 2111 tempo
20 Double-unders (or 60 singles)
Rest 60 seconds between rounds
10 Push-ups @ 2111 tempo
20 Double-unders (or 60 singles)
Rest 60 seconds between rounds
Target RPE 6-7 overall - sustainable, controlled pace
Cool-down
2 minutes easy bike or walk
Doorway pec stretch - 60 seconds each side
Lat stretch on rig - 60 seconds each side
Doorway pec stretch - 60 seconds each side
Lat stretch on rig - 60 seconds each side
DAY 2
Tuesday
MAF Run
DURATION
30-60 minutes
Choose duration based on your schedule and recovery status. 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 - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 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)
This builds aerobic base without interfering with lifting recovery
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)
This builds aerobic base 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
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt
DAY 3
Wednesday
Squat Strength + Midline
Warm-up (3 Rounds)
30 seconds Forearm Plank
10 Air Squats @ 3 second descent
5 Inchworms
Rest 60 seconds
10 Air Squats @ 3 second descent
5 Inchworms
Rest 60 seconds
Main Work
A)
Back Squat
32X1 TEMPO
6 reps × 4 sets
RPE 6-7 (focus on positions and tempo, moderate load)
Rest 2-3 minutes between sets
RPE 6-7 (focus on positions and tempo, moderate load)
Rest 2-3 minutes between sets
B1)
Bulgarian Split Squat
20X1 TEMPO
6-8 reps each leg × 3 sets
RPE 6-7 (controlled, stable)
Rest 60 seconds, then to B2
RPE 6-7 (controlled, stable)
Rest 60 seconds, then to B2
B2)
Strict Pull-ups
21X1 TEMPO
4-6 reps × 3 sets
RPE 7 (strict tempo)
Rest 60 seconds, return to B1
RPE 7 (strict tempo)
Rest 60 seconds, return to B1
C1)
Single Leg Romanian Deadlift (Dumbbell)
2011 TEMPO
6-8 reps each leg × 3 sets
RPE 6 (balance and control priority)
Rest 60 seconds, then to C2
RPE 6 (balance and control priority)
Rest 60 seconds, then to C2
C2)
Dumbbell Shoulder Press
2112 TEMPO
6-8 reps × 3 sets
RPE 6-7 (shoulder-safe tempo)
Rest 60 seconds, return to C1
RPE 6-7 (shoulder-safe tempo)
Rest 60 seconds, return to C1
Conditioning
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)
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 - 60 seconds each leg
Seated forward fold - 90 seconds
Quad stretch - 60 seconds each leg
Seated forward fold - 90 seconds
DAY 4
Thursday
MAF Run
DURATION
30-60 minutes
Choose duration based on your schedule and recovery status. 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 - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 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)
This builds aerobic base without interfering with lifting recovery
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)
This builds aerobic base 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
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt
DAY 5
Friday
Olympic Lifting + CrossFit WOD
Warm-up (3 Rounds)
6 Empty Bar Hang Power Cleans
6 Empty Bar Push Press
30 seconds Hollow Hold
Rest 60 seconds
6 Empty Bar Push Press
30 seconds Hollow Hold
Rest 60 seconds
Main Work
A)
Hang Power Clean
Build to a tough set of 3 reps in 10 minutes
RPE 7-8 (focus on positions and bar path over absolute load)
RPE 7-8 (focus on positions and bar path over absolute load)
Technical proficiency is key this week
B)
Push Press
21X2 TEMPO
6 reps × 3 sets
RPE 6-7 (controlled eccentric, explosive press)
Rest 2 minutes between sets
RPE 6-7 (controlled eccentric, explosive press)
Rest 2 minutes between sets
Conditioning
C) For Time (12-minute cap)
21-15-9 reps of:
• Thrusters (95/65 lbs)
• Pull-ups
• Thrusters (95/65 lbs)
• Pull-ups
Target RPE 8-9 - high intensity throughout
Scaling: Reduce load or reps to maintain sub-10 minute finish
Scaling: Reduce load or reps to maintain sub-10 minute finish
Cool-down
3 minutes easy bike or walk
Overhead tricep stretch - 60 seconds each arm
Cross-body shoulder stretch - 60 seconds each arm
Child's pose - 90 seconds
Overhead tricep stretch - 60 seconds each arm
Cross-body shoulder stretch - 60 seconds each arm
Child's pose - 90 seconds
DAY 6
Saturday
Long Run
DURATION
60-90 minutes
ZONE TARGET
Zone 2 (Pure LSD)
Week 1 long run is purely aerobic base building. 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
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 minutes)
Refuel within 30 minutes (carbs + protein)
Hydrate aggressively for next 2-3 hours
Log: Distance, time, average HR, nutrition used, how you felt
Extended stretching routine (15-20 minutes)
Refuel within 30 minutes (carbs + protein)
Hydrate aggressively for next 2-3 hours
Log: Distance, time, average HR, nutrition used, how you felt
DAY 7
Sunday
Full Rest
Recovery Activities (Optional)
Light stretching or mobility (10-15 minutes max)
Easy walking (20-30 minutes, purely recreational)
Foam rolling or massage
Meal prep for the week ahead
Review training logs and plan next week
Easy walking (20-30 minutes, purely recreational)
Foam rolling or massage
Meal prep for the week ahead
Review training logs and plan next week
Focus Areas
Sleep: Prioritize 8-9 hours tonight
Nutrition: Focus on whole foods, adequate protein
Hydration: Drink plenty of water throughout day
Mental recovery: Spend time with family, hobbies, relaxation
Reflection: Assess the week - what went well, what needs adjustment
Nutrition: Focus on whole foods, adequate protein
Hydration: Drink plenty of water throughout day
Mental recovery: Spend time with family, hobbies, relaxation
Reflection: Assess the week - what went well, what needs adjustment
Week 1 Complete
First week of Foundation Phase done. Reflect on movement quality, running feel, and overall energy levels.