2026-09-30

• Overview: This is the fifth week of our 9-week Peak strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout.

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

• For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
• Record all three loads today, with your score being the heaviest load. Record reps achieved in your final set in the Workout Notes.
• 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 workout primarily challenges the lower body and core. The lunge variation eases from overhead to the sides, so you should be able to keep moving, even as fatigue builds. Aim for about 5:30 to 6:30 per round.
• Run: Run at a repeatable pace you can hold for all three rounds, right around 2:00.
• Box Jumps: The box height should be higher than normal, but able to be cycled smoothly. Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
• Double Dumbbell Walking Lunge: Choose a dumbbell weight you can lunge the full 30 meters with no more than 2 breaks. The lunge variation gets easier (overhead to front rack to hang at the same load) as the rounds progress, so you can keep a solid lunge pace even as you fatigue.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 12-15 Minutes

*If time-capped, add 1s to your score for every incomplete rep. (100m run / 10m lunge = 1 rep)

• Run: Approach these conservatively, especially in rounds 2 and 3. The workout is not won on the run. It's more important that you have enough juice in your legs to move through the box jumps and lunges efficiently.
• Box Jumps: Move at a smooth, continuous pace. It's not worth pushing the pace here if it causes your lunges to be slower.
• Double Dumbbell Walking Lunge: For all variations, keep your torso tall and chest up. If your steps slow, set the dumbbells down and take a quick break. We want to minimize time under tension, so if you're not moving efficiently, rest until you can.

400 METER 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)
• 30 Burpees

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 20 Squat Jumps
• Broad Jumps

DOUBLE DUMBBELL WALKING LUNGE

• Reduce Loading/Distance
• Sub Kettlebells
• 30 Forward or Reverse Lunge Steps
• Barbell Lunge: Overhead, Front Rack, Back Rack 55 / 35 lb
• 30 Barbell Squats: Overhead, Front Rack, Back Rack

2 Rounds:
200m Easy Run
6 Box Step-ups
5 Squat Jumps
10m Unweighted Walking Lunge
5 PVC Pass-Throughs

1 Round at Workout Weight:
100m Run
3 Box Jumps
5m Overhead Lunge
5m Front Rack Lunge
5m Farmer's Lunge