EDITOR'S NOTE: These workouts are designed by Eva Twardokens. Eva is a two-time Olympian in Alpine Skiing (Albertville and Lillehammer) and a twelve-year veteran of the U.S. Ski Team. She also is a masters weightlifting champion. As a sought-after coach and consultant, she offers seminars, functional nutrition testing, and coaching to sustain training and optimize health. Learn more about Eva and her work at her website, Eva T. Strength and Conditioning.


The program is meant for the person who is not efficiently secreting cortisol and feels tired and flat much of the time. This person is also destroyed by hard workouts - initially feeling great, but hitting rock bottom a few hours afterwards. The athlete will also have a lot of soreness and unexplained aches and pains that no amount of rolling or mobility will fix. The significant reduction in cortisol secretion affects the body’s ability to reduce inflammation, and so recovery from workouts becomes difficult.


To help you recover from fatigue and get your cortisol levels back to normal, the program incorporates five elements:


  • Strength
  • Sprints
  • Walking
  • Gymnastics
  • Sport Day


The workouts will be posted six days a week. To learn more about the programming, you can read my article here. Enjoy the workouts and good luck in regaining your health and energy!


Week 3, Day 5


Warm up

Your choice. Run, row, or jump rope for 5 minutes. Make sure you at least do some floor back extensions, in sets of 10, and some side planks, 10 seconds each side for 3 rounds. This should be your minimum. Add other warm up movements as needed. Do not overstretch your hamstrings on back squat, deadlift, or Olympic lifting days.


Power Clean 3x3

Up the weight a smidge from your last power cleaning session and hit 3 sets of 3 work sets.


Front Squat 3x5

Use 10 lbs less than your 1x5 from week 1.


Then, for 4 rounds:

  • 1 arm overhead dumbbell walk for 50 feet, switch arms and return.
  • Run or row 400m

Pick up a dumbbell 5 lbs heavier each round.