DarkWolf Mission Log
Phase 0 / Week 7
Foundation Protocol
Week 7
Intensification Phase - Days 43-49
Week 7 Overview
Focus
Heavy loads, complex WODs, pushing limits
Lifting RPE Target
8-9
Running Focus
MAF runs 30-60 min, long run 90-100 min with fartlek option (6-8×3min Zone 3 pickups)
Welcome to Intensification. RPE jumps to 8-9. Loads are heavy. WODs are brutal. Recovery is paramount.
DAY 43
Monday
Upper Body Strength
Warm-up
Assault Bike 150 meters (increase pace each set)
6 Kettlebell Single Arm Clean and Push Press (each arm)
Rest walk 45 seconds
6 Kettlebell Single Arm Clean and Push Press (each arm)
Rest walk 45 seconds
Main Work
A1)
Close Grip Bench Press
30X0 TEMPO
10, 8, 6 reps (build weight each set)
RPE 8-9 (close grip emphasizes triceps)
Rest 90 seconds, then immediately to A2
RPE 8-9 (close grip emphasizes triceps)
Rest 90 seconds, then immediately to A2
A2)
Prone Barbell Row
21X1 TEMPO
6-8 reps × 3 sets (build weight across sets)
RPE 8 (chest supported on bench)
Rest 90 seconds, return to A1
RPE 8 (chest supported on bench)
Rest 90 seconds, return to A1
B1)
Contralateral Kettlebell Overhead Reverse Lunge
2110 TEMPO
6 reps each arm × 3 sets (12 reps total per set)
RPE 8 (kettlebell overhead opposite of lunging leg)
Rest 30 seconds, then to B2
RPE 8 (kettlebell overhead opposite of lunging leg)
Rest 30 seconds, then to B2
B2)
Seated Heavy Farmers Carry
12 meters × 3 sets (sit on floor, carry weight forward)
RPE 8 (very heavy dumbbells or kettlebells)
Rest 30 seconds, return to B1
RPE 8 (very heavy dumbbells or kettlebells)
Rest 30 seconds, return to B1
B3)
Rower Pike-ups
2121 TEMPO
6-10 reps × 3 sets (feet in rower straps or rings)
RPE 7-8 (pike hips up, controlled tempo)
Rest 90 seconds
RPE 7-8 (pike hips up, controlled tempo)
Rest 90 seconds
Conditioning
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
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 minutes each side
Lat stretch on rig - 2 minutes each side
Pec stretch - 2 minutes each side
Lat stretch on rig - 2 minutes each side
DAY 44
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 45
Wednesday
Squat Strength + Midline
Warm-up
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)
10 meter Quadruped Crawl (slow and deliberate)
2 Turkish Get-ups (left arm)
10 Alternating Box Step-ups (tall box, keep torso tall)
Main Work
A)
Back Squat
00X1 TEMPO
8 reps × 3 sets (55-60% 1RM, focus on speed)
RPE 6-7 (speed work - explosive out of bottom)
Rest 3 minutes between sets
RPE 6-7 (speed work - explosive out of bottom)
Rest 3 minutes between sets
B1)
Rear Foot Elevated Split Squat (Kettlebell front rack)
20X1 TEMPO
4-6 reps each leg × 3 sets
RPE 8 (front rack challenges trunk stability)
Rest 60 seconds, then to B2
RPE 8 (front rack challenges trunk stability)
Rest 60 seconds, then to B2
B2)
Weighted Strict Pull-up + Strict C2B + Strict Pull-up Complex
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 90 seconds, return to B1
RPE 8-9 (add weight if possible)
Rest 90 seconds, return to B1
C1)
Single Leg Back Extension
3011 TEMPO
4-5 reps each leg × 3 sets
RPE 8 (on GHD or floor, hold dumbbell if needed)
Rest 45 seconds, then to C2
RPE 8 (on GHD or floor, hold dumbbell if needed)
Rest 45 seconds, then to C2
C2)
Seated Arnold Press
2111 TEMPO
4-6 reps × 3 sets
RPE 8 (controlled rotation)
Rest 90 seconds, return to C1
RPE 8 (controlled rotation)
Rest 90 seconds, return to C1
Conditioning
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)
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 minutes each leg
Hip flexor stretch - 2 minutes each leg
Quad stretch - 2 minutes each leg
Hip flexor stretch - 2 minutes each leg
DAY 46
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 47
Friday
Olympic Lifting + CrossFit WOD
Warm-up
8 Single Arm Landmine Push Press (each arm)
15 seconds Star Side Plank (each side)
30 seconds Kettlebell Dead Bug (slow controlled)
15 seconds Star Side Plank (each side)
30 seconds Kettlebell Dead Bug (slow controlled)
Main Work
A)
Complex: 1 Muscle Snatch + 3 Hang Muscle Snatch (below knee)
4 sets
RPE 7-8 (technical work with increasing volume)
Rest as needed between sets
RPE 7-8 (technical work with increasing volume)
Rest as needed between sets
B)
Seated Behind Neck Press
31X1 TEMPO
3, 2, 1 reps (build to heavy single)
RPE 9-10 on final set (near-maximal)
Rest as needed between sets
RPE 9-10 on final set (near-maximal)
Rest as needed between sets
Conditioning
C) For Time:
50-40-30-20-10:
Double-unders
Wall Balls (20/14 lbs to 10'/9')
Double-unders
Wall Balls (20/14 lbs to 10'/9')
Target RPE 9 - this should hurt
Time cap: 15 minutes
Time cap: 15 minutes
Cool-down
3 minutes easy walk
Shoulder stretch - 2 minutes each arm
Child's pose - 2 minutes
Shoulder stretch - 2 minutes each arm
Child's pose - 2 minutes
DAY 48
Saturday
Long Run
DURATION
90-100 minutes
ZONE TARGET
Zone 2 with fartlek option
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 49
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 7 Complete
Week 7 complete. First week of Intensification Phase done. This is where it gets real. Assess recovery, sleep, nutrition. Two more weeks at this intensity.