01192026 Phase 1 Week 3 Session A

01192026 Phase 1 Week 3 Session A
Warm Up
3 minute easy bike/row/ski

2 Rounds
5/5 Leg Swings (front–back)
5/5 Leg Swings (side–side)
5/5 Single-Leg Glute Bridge
10 Dead Bug or Superman (controlled)
10 Beast w/ Alternating Leg Reach

Zercher Ramp
4 sets 3 reps with 3 second pause. building each set.

Strength & Accessory
Strength

Zercher Squats
Build to 2 strong sets of 6 reps RIR2-3
1 drop set @90% 8 Reps

Accessory
2 rounds
6-8 Split Squat
8-10 Hip Extension
:30 Side Plank w side crunch

Conditioning
Every 2:30 x4 rounds
1:00 Goblet Wall Sit
directly into
:30 Max WATT

Score is average Watt
Athlete Notes
Focus on controlling each rep and keeping your core engaged — quality over speed. The effort here builds the strength and stability you’ll need to power through the wall sit and bike sprint that follow.

Average watts show the real power you produce under fatigue, so focus on staying strong through the full sprint, not just the first pedal stroke.