2025-09-17

• Overview: This is the third week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.
• High-rep weeks utilize the bench press, back squat, and deadlift at moderate percentages to increase time under tension, enhance joint & tendon durability, and sustain force production. Choose weights you can finish with 1-2 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.
• Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
• Fitness Attribute Improved: Absolute Strength

• Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.
• Stance should be slightly wider than hip width to keep force production in an ideal plane.
• Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.
• Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

• Squat to a Box or Bench
• Front Squat
• Deadlift
• Hex Bar Deadlift
• Back Rack Lunges

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

5 Back Squats at Light Weight
5 Back Squats at Light-Moderate Weight

Build to Starting Weight

• Overview: This workout alternates rowing with single-arm lunge variations that get progressively more challenging as the workout progresses. This will especially challenge your core stability and test your unilateral strength.
• Complete 15 meters on each arm for the lunge. Choose a weight that allows you to complete at least 15 meters unbroken before breaking. Choose a row distance that takes around 2:00 to complete.
• Choose lunge variations that allow you to complete each lunge with good technique and form.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

• This is a fast-paced workout that will challenge your stability as it gets progressively more difficult. You want to protect the lunges, so row as fast as you are able while maintaining a good pace on the lunges without having to break them up too much.
• Your row pace should land around your 5k PR pace.

500/450 METER ROW

• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 400m Run
• 2:00 Moderate Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

SINGLE-ARM DUMBBELL LUNGES

• Decrease Loading/Distance
• Sub Kettlebell
• 30 Lunge Steps in Place
• 30 Single-Arm Front Rack Squats
• Barbell Back Rack/Front Rack/Overhead Lunges, 65 / 45 lb

200m Row
4 Suitcase Lunge Steps
4 Front Rack Lunge Steps
4 Overhead Lunge Steps
200m Row