2025-10-15

• Overview: This is the seventh week of our 8-week Endure strength cycle. This cycle alternates high-rep work with lower-rep work to build both muscular stamina and raw strength concurrently.
• Take 1-2 attempts to establish your heavy 5-rep. Build in steady jumps of 2-3 reps to your first attempt. If you take more than one attempt, take 3-5 minutes of 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

• 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

3-5 Back Squats at Light Weight
3-5 Back Squats at Light-Moderate Weight

Begin Build

• Overview: Push the pace from the beginning in this 3-round workout. The first two rounds should be challenging to hold, but you should be able to maintain it in round 3. Your legs won't get a break in any of the three movements.
• Choose weights/reps/variations that allow you to complete the wallballs in 2:00, burpees in 1:00, and run in 2:00.
• Burpees Over Wallball: A two-foot take-off is not required, but you are required to jump laterally over the ball (rather than step over). Both feet should be in the air at the same time.
• Intended Intensity: RPE 7-9
• 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 (100m = 1 rep)

• The run is where you can lose the most time. These should be completed near your 5k run pace, and you should be able to maintain through round 3.
• You should be able to complete the wallballs in fewer sets in the first round, but you may want to break an extra time in rounds 2 and 3 to keep your burpee and run paces faster.
• The burpees just require steady pacing to mitigate/manage fatigue levels. Be smart here.

WALLBALLS

• Reduce Reps/Loading/Target Height
• Double Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 45 Air Squats

BURPEES OVER WALLBALL

• Reduce Reps
• Lateral Jump Over Line
• Lateral Burpees With Step Over
• Burpees to a Target
• Regular Burpees

400M RUN

• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

2 Rounds:
8 Wallballs
4 Burpees Over Wallball
100m Run