Week 1 - Dark Wolf Foundation Protocol Phase 0

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

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

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

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

B2) Plank Hold

45-60 seconds × 3 sets
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

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

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)

◆ 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

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

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

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

B1) Bulgarian Split Squat

20X1 TEMPO

6-8 reps each leg × 3 sets
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

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

C2) Dumbbell Shoulder Press

2112 TEMPO

6-8 reps × 3 sets
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)

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

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)

◆ 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

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

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

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)

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

Conditioning

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 - 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

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

DAY 7 Sunday

Full Rest

Complete rest day. No training. No optional work.

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

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

Week 1 Complete

First week of Foundation Phase done. Reflect on movement quality, running feel, and overall energy levels.