Week 6 - Dark Wolf Foundation Protocol Phase 0

DAY 36 Monday

Upper Body Strength

Warm-up

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

Main Work

A1) Bench Press (glute bridge)

21X1 TEMPO

4-6 reps × 3 sets
RPE 8 (glutes elevated on bench throughout, increases difficulty)
Rest 45 seconds, then immediately to A2

A2) Dumbbell Bent Over Row (band around knees)

21X1 TEMPO

6-8 reps × 3 sets
RPE 7-8 (band adds adduction challenge)
Rest 90 seconds, return to A1

B1) Kettlebell Front Rack Reverse Lunge

2110 TEMPO

4-6 reps each leg × 3 sets
RPE 7-8 (front rack kettlebell challenges trunk stability)
Rest 30 seconds, then to B2

B2) Ring Face Pulls

2011 TEMPO

6-10 reps × 3 sets
RPE 7 (shoulder health and posterior chain)
Rest 30 seconds, return to B1

B3) Plank Waves

45-60 seconds continuous × 3 sets
RPE 7-8 (create wave motion while maintaining plank)
Rest 60 seconds

Conditioning

C) 3 rounds NOT for time:

45 seconds Weighted Wall Sit (hold kettlebells in front rack)
45 seconds Weighted Plank (plate on back)
10 Dumbbell Bicep Curls @ 3011 tempo
Rest as needed between rounds

Target RPE 7-8

Cool-down

3 minutes easy bike or walk
Pec stretch - 90 seconds each side
Lat stretch on rig - 90 seconds each side

DAY 37 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 38 Wednesday

Squat Strength + Midline

Warm-up

2 Turkish Get-ups (each arm, alternate)
15 meter Perfect Bear Crawl (slow and controlled)
10 Alternating Single Leg Cone Touches
Rest 45 seconds

Main Work

A) Back Squat

21X1 TEMPO

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

B1) Rear Foot Elevated Split Squat (Dumbbells at sides)

30X1 TEMPO

4-6 reps each leg × 3 sets
RPE 8 (slow eccentric, explosive concentric)
Rest 60 seconds, then to B2

B2) Strict Chest-to-Bar Pull-ups

21X1 TEMPO

40 seconds AMRAP × 3 sets (max 3 reps at a time, no kipping)
RPE 8-9 (accumulate as many quality reps as possible)
Rest 90 seconds, return to B1

C1) Single Arm Cross Body Romanian Deadlift

3111 TEMPO

4-5 reps each leg × 4 sets
RPE 7-8 (dumbbell crosses body diagonally)
Rest 60 seconds, then to C2

C2) Half Kneeling Arnold Press

2111 TEMPO

4-6 reps × 4 sets
RPE 7-8 (half kneeling adds core stability demand)
Rest 60 seconds, return to C1

Conditioning

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 dumbbell 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 minutes each leg
Seated forward fold - 2 minutes

DAY 39 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 40 Friday

Olympic Lifting + CrossFit WOD

Warm-up

5 Half Kneeling Bottom Up Kettlebell Press (each arm)
20 seconds Dumbbell Side Plank (hold dumbbell in top arm)
30 seconds Dead Bug with slow controlled movement

Main Work

A) Complex: 2 Hang Muscle Snatch (above knee) + 1 Below + 1 Muscle Snatch

4 sets
RPE 7-8 (technical emphasis, focus on positions throughout complex)
Rest as needed between sets

B) Half Kneeling Behind Neck Press

21X1 TEMPO

4 reps each leg × 3 sets (8 reps total per set)
RPE 8 (half kneeling challenges stability)
Rest 2 minutes between sets

Conditioning

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 minutes each arm
Cross-body shoulder stretch - 90 seconds each arm
Child's pose - 2 minutes

DAY 41 Saturday

Long Run

DURATION 90-100 minutes

ZONE TARGET Zone 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). This prepares you for tempo work in Intensification Phase.

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 42 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 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.