Wk 4/4 – Oct. 5/2026
Session 1 – Monday
A1. Back Squat @ 40×1, 3 tough reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 1.1 x 3 sets, 1:30 min – heavy – scale appropriately, negative, banded, ring row, etc
B1. Deadlift @ 11×1, 4 reps x 3 sets, 1:30 min
B2. Ring Dips, 5-10 reps x 3 sets, 1:30 min
C. For Time / Until You Reach 50 Burpees
2-2-2-2 min Interval
2 Wall Walks
6 Toes to Bar
8 cal Ski Erg
AMRAP Burpees in time remaining
- 1 min Rest –
Session 2 – Tuesday
A1. Medium Bench Press @ 10×1, 5 reps x 5 sets, 1-1:30 min
A2. Rope climb to Top/15ft, 1 rep x 5 sets, 10 sec
A3. Standing Ez Curl Barbell Bicep Curls, 10 tough reps x 5 sets, 90-120 sec
B. 5 min – High Effort
45/60 cal Bike Erg
AMRAP Walking Lunges in time remaining
- 3 min Rest
5 min – High Effort
45/60 cal Bike Erg
AMRAP KBS @ 16/24kg in time remaining - 3 min Rest
5 min – High Effort
45/60 cal Bike Erg
AMRAP Double OH DB Carry @ 25/40/hand in time remaining
Session 3 – Wednesday
A. 2 Touch & Go Power Snatch – heavy/smooth every 30 sec x 10 Minutes
B. Toes to Bar, 5 reps every 45 sec x 10 sets
C. For Time – 150/200 cal Ski Erg
Every 2 min starting @ 2 min – 100ft Farmer Carry @ 50/75/hand
D. Seated DB Arnold Press @ 40×0, 8-12 reps x 3 sets, 2 min – honour the tempo!
Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging set of 4
B. Pendlay Row, 4 tough reps x 5 sets, rest as needed
C. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg
- buckle up baby, re-test
Session 5 – Friday
A. 2 Touch & Go Power Clean- heavy/smooth every 30 sec x 10 Minutes
B. 20 min AMRAP
60 cal Rowing
50 Toes to Bar
40 Wall Balls @ 15/20lbs to 9/10ft
30 Power Clean @ 95/135lbs
AMRAP Shuttle Running in time remaining