2026-08-21

• Overview: This is the eighth week of our 9-week Max Effort strength cycle. This week, we're testing 3-rep maxes. The most common 3-rep max percentage is 90%, and most land between 85% and 95%. After the 3-3-1 reps building into your attempt, take no more than 2 sets to establish your 3RM (4-5 working sets total for the day).

Weeks 1-3: Compound lifts that increase in load & decrease in reps
Week 4: Back-off with alternate lifts
Weeks 5-7: Compound lifts at higher percentages than weeks 1-3
Week 8: 3-rep max tests
Week 9: Back-off with alternate lifts

• A true 3RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 5+ reps, it was too light.
• 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

8 Back Squats at Light Weight
5 Back Squats at Moderate Weight

Build to Starting Weight

• Overview: This 3-rounder is intended to be a “long sprint” effort, so go hard from the beginning. There is no easing into this leg and lung burner!
• The first set of wallballs should be able to be completed in 1-2 sets.
• Intended Intensity: RPE 8-9
• Fitness Attribute Improved: Anaerobic Capacity
• Target Score: 6-8 Minutes

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

• This is a sprint, so go hard from the beginning. Push the row pace and keep the wallballs moving.
• Row: We want strong, aggressive pulls. Start your very first 10-15 calories at a hard pace while you are fresh, then settle. Keep that same “settled” pace through the second round. Increase your pace on the final 10 calories.
• Wallballs: Hit big sets while you are fresher, then move to quick breaks in the back half to keep your reps moving.
• Be diligent with your transitions. Challenge yourself to immediately pick up the wallball and start your reps.

[MEN] 30-25-20 CALORIE ROW

• 25-20-15 Calorie Ski
• 30-25-20 Calorie Bike Erg
• 25-20-15 Calorie Echo Bike
• 400-300-200 Meter Run
• 2:00-1:30-1:00 Hard Effort on Treadmill/Runner
• 30-24-20 Shuttle Runs (1 rep = 10m)
• 30-25-20 Burpees

[WOMEN] 25-20-15 CALORIE ROW

• 20-15-10 Calorie Ski
• 25-20-15 Calorie Bike Erg
• 20-15-10 Calorie Echo Bike
• 400-300-200 Meter Run
• 2:00-1:30-1:00 Hard Effort on Treadmill/Runner
• 30-24-20 Shuttle Runs (1 rep = 10m)
• 30-25-20 Burpees

WALLBALLS

• Reduce Reps/Loading/Target Height
• Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 50-40-30 Air Squats

3:00 Easy Row
*0:10 Hard On the Minute

10 Wallball Thrusters
5 Wallballs

2 Rounds at Hard Effort:
6 Calorie Row
6 Wallballs