ROP/ES Light 12.8

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 3 Goblet SQs + 1 Pull-up
2/2 24kg C&P + 2 Goblet SQs + 2 Chin-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume, less effort than three weeks ago.)

ROP/ES Medium 12.6

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 Front SQ + 2 Pull-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume, less effort than three weeks ago.)

ROP/ES Light 12.4

Rite of Passage with Easy Strength (60+% 1RM):

28kg Alternating TGU x 2/2.

Clean & Press (60+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 3 Goblet SQs + 1 Chin-up
2/2 24kg C&P + 2 Goblet SQs + 2 Pull-ups
3/3 24kg C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4+: More volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as three weeks ago.)

ROP/ES Medium 12.2

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 Front SQ + 2 Pull-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 14

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 290lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 7+: More volume and effort than last week.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 280lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: More volume and effort than last week.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 6+: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: More volume and effort than last week.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 5: More volume and effort than last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: More volume, same effort as last week.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 4,4,4.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as last week.)

PTTP/ES Week 13

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 280lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

70lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 6+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.8

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 270lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 6: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.6

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 260lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 5: Same volume and effort as three weeks ago.)

65lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 5+: Same volume, more effort than three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.4

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 250lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

PTTP/ES Week 12.2

Power to the People with Easy Strength:
32kg Goblet SQ x 2,3,5 with 240lb DL x 5,3,2.
Rest 4-5 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

60lb SP x 5/5,5/5,5/5 with BW Pull-ups x 3,3,3.
Rest 3-4 minutes between sets.
(RPE 4+: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 5: Same volume and effort as three weeks ago.)

ROP/ES Heavy 12

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort as last week.)

ROP/ES Light 11.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 3+: Same volume, less effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as last week.)

ROP/ES Medium 11.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume and effort as last week.)

ROP/ES Light 11.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 3+: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as last week.)

ROP/ES Medium 11.2

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume, less effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5: Same volume, less effort than last week.)

ROP/ES Heavy 11

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as four weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, more effort than four weeks ago.)

ROP/ES Light 10.8

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as four weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as four weeks ago.)

ROP/ES Medium 10.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: Same volume and effort as four weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, more effort than four weeks ago.)

ROP/ES Light 10.4

Rite of Passage with Easy Strength (60% 1RM):

28kg Alternating TGU x 2/2.

24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as four weeks ago.)

24kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 4: Same volume and effort as four weeks ago.)