Strength & Conditioning: Eva Twardokens – Adrenal Fatigue Recovery Cycle, Week 1, Day 4

This program is meant for the person who is not efficiently secreting cortisol and feels tired much of the time. It combines strength, sprints, walking, gymnastics, and a sport of your choice.

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 1, Day 4

Warm up:

Your choice of run, row, or jump rope for 5 minutes. Then:

3 Rounds:

  • Floor back extension x10
  • Side planks x10 seconds each side

This should be your minimum. Add other warm up movements as needed. Do not overstretch your hamstrings on back squat, deadlift ,or Olympic weightlifting days. Please record your numbers.

Deadlift: 3×3

Leave a smidge in the tank.

(Give yourself 5-6 jumps of 3 reps to get there.)

Bench press: 3×3

Work up to 3 sets of 3 work sets.

Same run up and directions as for DL.


5 rounds:

  • 14 weighted dumbbell lunges. (weight is your choice, I recommend around 20lb for ladies and 30lb for the men.) 7 each leg.
  • 7 instep push ups (on top of the feet) – watch this video to see the technique I’m looking for.
  • 250M row sprint, 1 minutes stationary bike sprint, or 200m run.

Keep quality movement, As soon as technique falters slow down.

Cool down: Your choice.