2025-10-01

Warm-up & Mobility15 min

A) GET WARM
5:00 Bike (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold

Back Squat15 min

Build to Heavy Set of 10

Score: Heaviest Load

Stimulus

Overview: This is the fifth 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.
Take 1-2 attempts to establish your heavy 10-rep. Build in steady jumps of 3-6 reps to your first attempt. If you take more than one attempt, take appropriate rest between attempts.
Your top set should be challenging but should remain technically sharp. You should ideally have only 1 rep left in the tank.
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

Strategy

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.

Substitutions

BACK SQUAT

Movement prep

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

3-6 Back Squats at Light Weight
3-6 Back Squats at Light-Moderate Weight

Begin Build

"Bar None" 13 min

[3 Rounds]:

1:00 AMRAP:
10 Front Squats, 115 / 85 lb
Max Lateral Burpees Over Bar

Rest 1:00

1:00 AMRAP:
10/8 Calorie Echo Bike
Max Lateral Burpees Over Bar

Score: Total Burpees

Stimulus

Overview: Look to move very fast during these anaerobic intervals. You should have at least 20-30 seconds on the bike each round to sprint.
Workout Flow: You will complete a 1:00 interval of work, rest for 1:00, complete another 1:00 interval, then rest for 2:00. Complete this sequence a total of 3 times.
Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
Intended Intensity: RPE 8-9
Target Loading: Light-Moderate (45-55%)
Fitness Attribute Improved: Anaerobic Capacity
Target Score: 50-75 Burpees

Strategy

Treat each AMRAP like a controlled sprint. Focus on big breaths during your 2:00 of rest to bring your heart rate back down.
Choose a weight that allows for unbroken sets on the front squats and that you can get right to work on the burpees after.
The first round (of 3) should feel like an RPE 8-9, while the final round should be in the RPE 9-10 range.

Substitutions

FRONT SQUAT

LATERAL BURPEES OVER BARBELL

8/6 CALORIE ECHO BIKE

Movement prep

3:00 Easy Bike

Into...

2 Rounds:
5/4 Calorie Bike Sprint
5 Front Squats
3 Lateral Burpees Over The Bar