2026-09-23

• 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

• Squat to full depth with your hip crease below the top of your knee, keeping your elbows up and chest tall. Stand to full extension (both hips and knees) at the top.
• Fitness Attribute Improved: Absolute Strength

• Keep your eyes on the horizon or slightly upward.
• Feet should be hip to shoulder width apart.
• Take a deep breath and brace your core before each rep. Drive out of the bottom with your chest up and elbows high to help keep your back erect.

FRONT SQUAT

• Squat to Box or Bench
• Sub Dumbbells
• Back Squats
• Lunges

0:30 Bootstrap Hamstring/Hip Stretch
0:30 Bottom Of Air Squat Hold
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

5 Front Squats at a Light Weight
3 Front Squats at a Moderate Weight

Build to Starting Weight

• Overview: This full-body lactate threshold piece pairs a short run with midline and single-arm overhead work. A strong aerobic engine and a well-paced workout are what will carry you through this workout as your core, shoulders, and legs fatigue.
• Your run pace should be consistent throughout, completing each 200m in about 1:00. Aim for full rounds to take around 3:00 each.
• V-ups: Should be completed in 1-3 sets. Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
• Single DB Overhead Walking Lunge: Choose a dumbbell weight you can hold locked out overhead for the full 10 meters on each arm without breaking.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 17-20 Minutes

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

• Run: Feel free to start your first run or two at a quick pace, but once fatigue builds in the legs from the lunges, use the runs to shake out the legs so you can keep the v-ups and lunges strong.
• V-ups: Use these to settle your breathing after the run so you're composed going into the lunges. Focus on keeping your low back pressed into the floor and think “ribs to hips” as you fold up into your V.
• Overhead Lunge: This is the movement you want to build your workout around. You should feel in control here. Complete a 10m segment only if you can keep a quick-paced cadence with your steps. Compact, quick steps will keep you from overextending and putting unnecessary strain on the shoulder joint. Focus on pressing the dumbbell toward the ceiling and keeping your ribcage down in a neutral position.

200 METER RUN

• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

SINGLE DUMBBELL OVERHEAD LUNGE

• Reduce Loading/Distance
• Sub Kettlebell
• 20 Forward or Reverse Lunge Steps (10/Arm)
• 20m Barbell Front Rack Lunge, 65 / 45 lb
• 20 Overhead Squats
• 20m Dumbbell Front Rack or Farmer's Lunge

2 Rounds:
100m Easy Run
5 Sit-ups
5 Single DB Strict Press in a Lunge Hold (Each Arm)

2 Rounds at Workout Weight:
100m Run
5 V-ups
5m Overhead Lunge (Each Arm)