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:

28 Day Meditation Challenge


  • 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 1


Warm Up:

Your choice of run, row, or jump rope for 5 minutes. Make sure you at least do some floor back extension (10 reps), and some side planks (10 seconds each side, 3x). 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.


Back Squat 3x3

Step up the weight today from your 3x5 weight from last week. Next week you will use this weight for your 3x5. 

Example for today's run up: 3xbar, 3x 135, 3x 185, 3x 225, 3x 255, 3x (275, 275,275) -work sets.


Press 3x3

Step up the weight today from your 3x5 weight from last week. Next week you will use this weight for your 3x5. You will probably have to take 5 to 6 jumps on your warm up sets to get to the work sets.


Dead Hang Pull Ups- 2 sets to failure


Strict Dips- 2 sets to failure


Mobility: 20 minutes