2026-09-21

• Overview: This is the fourth week of our 9-week Peak strength cycle. This is a back-off week to let the body recover a bit before jumping back into the strength progression next week.

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: 1-rep max tests
Week 9: Explosive power tests

• The barbell starts at the shoulders. Dip with the knees, drive through the legs, and press the barbell to full lockout overhead. Your elbows must be fully locked out with the bar directly over your midfoot at the top of each rep.
• Fitness Attribute Improved: Explosive Power

PUSH PRESS

• Reduce Loading
• Dumbbell Push Press
• Strict Press
• Dumbbell Strict Press
• Push Jerk
• Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold
0:20 Back Rack Elbow Rotations
5 Empty Barbell Strict Press
5 Empty Barbell Push Press

8 Push Press at Light Weight
5 Push Press at Moderate Weight

Begin to Starting Weight

• Overview: This descending ladder hammers the pulling and pressing muscles. Expect the early rounds to be more controlled and the final rounds to move quickly.
• Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. Choose a weight you can swing unbroken for the first round of 14, and in 1-2 sets for the remaining sets as you fatigue.
• Ring Dips: At the top of the rep, elbows must be fully locked out while in the support position above the rings. In the bottom of the dip, shoulders must pass below the elbows.
• Ring Row Standard: Set the rings so the bottom of each ring is level with the bottom of your sternum when standing. Sit directly beneath the rings with your legs straight in front of you and plant your heels there. Lift your hips into a straight-body plank while hanging from the rings. This is your starting position for all ring rows. These should be able to be completed in 1-2 sets throughout.
• Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 12-15 Minutes

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

• We want you working each movement to the edge of failure, then taking a short break and picking it right back up. Working to the edge of failure and resting only as needed is what drives muscular improvements.
• You'll be completing a total of 54 reps of each movement. Start controlled on the first two rounds, as that's where most of the work is. After completing the round of 12s, you'll be about halfway through the workout.
• Kip the ring dips to create momentum and allow you to complete larger sets. The most efficient kip timing is to drive your knees to your chest at the same time you're pressing out of the bottom of the rep.
• The burpees should be approached at a methodical/consistent pace, with that pace increasing near the end of the workout as the reps decrease.

KETTLEBELL SWINGS

• Reduce Loading/Reps
• Single Dumbbell Hang Power Snatches, 35 / 25 lb
• Barbell Hang Power Snatches, 65 / 45 lb
• Russian Kettlebell Swings

RING DIPS

• Reduce Reps
• Banded
• Static Dips (on Box, Bar, Bench, etc.)
• Hand-Release Push-ups
• Overhead Dumbbell Tricep Extensions
• Skull Crushers

RING ROWS

• Decrease Reps
• Inverted Barbell Rows
• Alternating Dumbbell Plank Rows
• Dumbbell or Barbell Bent Over Rows

BURPEES

• Reduce Reps
• Same Calorie Row, Ski, or Bike Erg
• Push-ups
• No Push-up Burpee
• Up-Downs
• Sprawls (No Jump Burpee)
• 2x Mountain Climbers
• 2x Air Squats
• Box Jumps
• Shuttle Runs (1 rep = 10m)

2 Rounds:
1:00 Easy Machine
8 Light Russian KB Swings
5 Ring Rows
5 Push-ups

2 Rounds at Workout Weight:
4 Kettlebell Swings
4 Ring Dips
4 Ring Rows
4 Burpees