Always okay: Swap two days with the same session type. Move Zwift Z2 to any evening (done by 8pm). Shift long run ±1 day.
Check first: Moving a station day — confirm it doesn't land next to another station day or after OTF. Adding a 4th OTF — confirm Thu station day is still standalone.
Never: Two hard station days back to back · OTF + hard stations same day · Long run right after hard OTF or station day · Zero rest days in a week.

Women's Open Doubles

1. SkiErg — 1,000m total
2. Sled push — 50m total · 102kg (225lbs) incl. sled
3. Sled pull — 50m total · 78kg (172lbs) incl. sled
4. Burpee broad jumps — 80m total · bodyweight
5. Row — 1,000m total
6. Farmers carry — 200m total · 16kg (35lbs) per hand
7. Sandbag lunges — 100m total · 10kg (22lbs) bag
8. Wall balls — 100 reps total · 4kg (9lbs) ball · 9ft target

Warm-up — 5–7 min, dynamic

1. Leg swings — 10 each leg, front/back. Loosen hip flexors.
2. Hip circles — 10 each direction. Activate the whole hip.
3. Glute bridges — 15 reps slow. Wake up glutes before loading quads.
4. Wall sit — 20–30 sec, shallow angle. Warm up patellar tendon gradually.
5. Inchworms — 5 reps. Full chain activation.
6. World's greatest stretch — 5 each side.

Cooldown — 8–10 min, static

1. Quad stretch — 45 sec each. Most important for right knee.
2. Kneeling hip flexor stretch — 45 sec each side.
3. Pigeon pose — 60 sec each side. Glutes and external rotators.
4. IT band stretch — standing crossover, 30 sec each.
5. Seated hamstring stretch — 45 sec each.
6. Lat/shoulder stretch — grab a rack, hinge at hips. Key after ski erg.
7. Calf stretch — against a wall, 30 sec each.

⚠ Right knee: if tender mid-session, back off squat/lunge depth. Don't push through patellar irritation.