The Verdant Sage
Noma
Stillness sharpens the blade.
Calisthenics, meditation, weighted gear, calculated patience. Master the mind, master the body.
5–7h
Weekly
3/5
Difficulty
16 wk
Length
CalisthenicsMindEndurance
Phase 1
Awaken
Weeks 1–4
Phase 2
Forge
Weeks 5–8
Phase 3
Ascend
Weeks 9–12
Phase 4
Transcend
Weeks 13–16
16-week roadmap
01AwakenForm, baseline, conditioning▾
01
Awaken
Form, baseline, conditioning
MonWeighted Mantle (push)
Week 1 • Intensity 4/10- Weighted push-ups (vest)3 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 1 • Intensity 4/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 1 • Intensity 4/10- Pull-up pyramid 1→5→11 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 1 • Intensity 4/10- Pistol squat (assisted ok)3 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 1 • Intensity 4/10- Weighted ruck60 min @ steady pace
- Cooldown breathwork10 min
02AwakenForm, baseline, conditioning▾
02
Awaken
Form, baseline, conditioning
MonWeighted Mantle (push)
Week 2 • Intensity 4/10- Weighted push-ups (vest)3 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 2 • Intensity 4/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 2 • Intensity 4/10- Pull-up pyramid 1→5→11 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 2 • Intensity 4/10- Pistol squat (assisted ok)3 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 2 • Intensity 4/10- Weighted ruck65 min @ steady pace
- Cooldown breathwork10 min
03AwakenForm, baseline, conditioning▾
03
Awaken
Form, baseline, conditioning
MonWeighted Mantle (push)
Week 3 • Intensity 5/10- Weighted push-ups (vest)3 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 3 • Intensity 5/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 3 • Intensity 5/10- Pull-up pyramid 1→5→11 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 3 • Intensity 5/10- Pistol squat (assisted ok)3 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 3 • Intensity 5/10- Weighted ruck70 min @ steady pace
- Cooldown breathwork10 min
04AwakenForm, baseline, conditioning▾
04
Awaken
Form, baseline, conditioning
MonWeighted Mantle (push)
Week 4 • Intensity 5/10- Weighted push-ups (vest)3 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 4 • Intensity 5/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 4 • Intensity 5/10- Pull-up pyramid 1→5→11 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 4 • Intensity 5/10- Pistol squat (assisted ok)3 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 4 • Intensity 5/10- Weighted ruck75 min @ steady pace
- Cooldown breathwork10 min
05ForgeBuild the foundation▾
05
Forge
Build the foundation
MonWeighted Mantle (push)
Week 5 • Intensity 6/10- Weighted push-ups (vest)3 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 5 • Intensity 6/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 5 • Intensity 6/10- Pull-up pyramid 1→5→12 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 5 • Intensity 6/10- Pistol squat (assisted ok)3 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 5 • Intensity 6/10- Weighted ruck80 min @ steady pace
- Cooldown breathwork10 min
06ForgeBuild the foundation▾
06
Forge
Build the foundation
MonWeighted Mantle (push)
Week 6 • Intensity 6/10- Weighted push-ups (vest)4 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 6 • Intensity 6/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 6 • Intensity 6/10- Pull-up pyramid 1→5→12 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 6 • Intensity 6/10- Pistol squat (assisted ok)4 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 6 • Intensity 6/10- Weighted ruck85 min @ steady pace
- Cooldown breathwork10 min
07ForgeBuild the foundation▾
07
Forge
Build the foundation
MonWeighted Mantle (push)
Week 7 • Intensity 7/10- Weighted push-ups (vest)4 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 7 • Intensity 7/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 7 • Intensity 7/10- Pull-up pyramid 1→5→12 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 7 • Intensity 7/10- Pistol squat (assisted ok)4 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 7 • Intensity 7/10- Weighted ruck90 min @ steady pace
- Cooldown breathwork10 min
08ForgeBuild the foundation▾
08
Forge
Build the foundation
MonWeighted Mantle (push)
Week 8 • Intensity 7/10- Weighted push-ups (vest)4 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 8 • Intensity 7/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 8 • Intensity 7/10- Pull-up pyramid 1→5→12 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 8 • Intensity 7/10- Pistol squat (assisted ok)4 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 8 • Intensity 7/10- Weighted ruck95 min @ steady pace
- Cooldown breathwork10 min
09AscendPush above your limits▾
09
Ascend
Push above your limits
MonWeighted Mantle (push)
Week 9 • Intensity 8/10- Weighted push-ups (vest)4 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 9 • Intensity 8/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 9 • Intensity 8/10- Pull-up pyramid 1→5→13 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 9 • Intensity 8/10- Pistol squat (assisted ok)4 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 9 • Intensity 8/10- Weighted ruck100 min @ steady pace
- Cooldown breathwork10 min
10AscendPush above your limits▾
10
Ascend
Push above your limits
MonWeighted Mantle (push)
Week 10 • Intensity 8/10- Weighted push-ups (vest)4 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 10 • Intensity 8/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 10 • Intensity 8/10- Pull-up pyramid 1→5→13 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 10 • Intensity 8/10- Pistol squat (assisted ok)4 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 10 • Intensity 8/10- Weighted ruck105 min @ steady pace
- Cooldown breathwork10 min
11AscendPush above your limits▾
11
Ascend
Push above your limits
MonWeighted Mantle (push)
Week 11 • Intensity 9/10- Weighted push-ups (vest)5 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 11 • Intensity 9/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 11 • Intensity 9/10- Pull-up pyramid 1→5→13 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 11 • Intensity 9/10- Pistol squat (assisted ok)5 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 11 • Intensity 9/10- Weighted ruck110 min @ steady pace
- Cooldown breathwork10 min
12AscendPush above your limits▾
12
Ascend
Push above your limits
MonWeighted Mantle (push)
Week 12 • Intensity 9/10- Weighted push-ups (vest)5 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 12 • Intensity 9/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 12 • Intensity 9/10- Pull-up pyramid 1→5→13 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 12 • Intensity 9/10- Pistol squat (assisted ok)5 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 12 • Intensity 9/10- Weighted ruck115 min @ steady pace
- Cooldown breathwork10 min
13TranscendFinal form▾
13
Transcend
Final form
MonWeighted Mantle (push)
Week 13 • Intensity 10/10- Weighted push-ups (vest)5 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 13 • Intensity 10/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 13 • Intensity 10/10- Pull-up pyramid 1→5→14 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 13 • Intensity 10/10- Pistol squat (assisted ok)5 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 13 • Intensity 10/10- Weighted ruck120 min @ steady pace
- Cooldown breathwork10 min
14TranscendFinal form▾
14
Transcend
Final form
MonWeighted Mantle (push)
Week 14 • Intensity 10/10- Weighted push-ups (vest)5 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 14 • Intensity 10/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 14 • Intensity 10/10- Pull-up pyramid 1→5→14 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 14 • Intensity 10/10- Pistol squat (assisted ok)5 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 14 • Intensity 10/10- Weighted ruck125 min @ steady pace
- Cooldown breathwork10 min
15TranscendFinal form▾
15
Transcend
Final form
MonWeighted Mantle (push)
Week 15 • Intensity 10/10- Weighted push-ups (vest)5 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 15 • Intensity 10/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 15 • Intensity 10/10- Pull-up pyramid 1→5→14 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 15 • Intensity 10/10- Pistol squat (assisted ok)5 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 15 • Intensity 10/10- Weighted ruck130 min @ steady pace
- Cooldown breathwork10 min
16TranscendFinal form▾
16
Transcend
Final form
MonWeighted Mantle (push)
Week 16 • Intensity 10/10- Weighted push-ups (vest)6 x 8 · rest 90s
- Pike push-ups4 x 8 · rest 90s
- Ring dips3 x 8 · rest 90s
- Plank to pike3 x 10 · rest 60s
TueMeditation + Mobility
Week 16 • Intensity 10/10- Box breathing10 min (4-4-4-4)
- Full-body mobility flow20 min
- Wall sit3 x 60s
WedPull-up Pyramid
Week 16 • Intensity 10/10- Pull-up pyramid 1→5→14 ladders · rest as needed
- Australian rows4 x 12 · rest 60s
- Hollow hold3 x 40s
- Scapular pull-ups3 x 10
ThuSingle-leg Strength
Week 16 • Intensity 10/10- Pistol squat (assisted ok)6 x 5/leg · rest 2 min
- Step-ups (weighted)4 x 8/leg · rest 90s
- Single-leg RDL3 x 8/leg · rest 90s
- Calf jumps4 x 15
SatLong Hike / Loaded Walk
Week 16 • Intensity 10/10- Weighted ruck135 min @ steady pace
- Cooldown breathwork10 min
Words from Noma
- "Strength without will is wasted motion."
- "Pain is the great teacher."
- "Quiet the mind. Then strike."