2026-10-23

• Overview: This is the eighth week of our 9-week Peak strength cycle. This week, we're testing 1-rep maxes. After the 5-3-1 reps that build into your attempt, take no more than 2 sets to establish your 1-RM (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: 1-rep max tests
Week 9: Explosive power tests

• Your score is the heaviest load lifted.
• 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 VO2 max workout features descending reps that should allow you to keep moving, even as fatigue accumulates in the legs and lungs. This workout should feel light and fast!
• Thrusters: The thrusters are light; you should be able to complete the first set unbroken if you choose to, though you may choose to break into 2 sets.
• Box Jumps: 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.
• Bike: The bike should be completed in 30-40 seconds, with the last round a sprint to end the workout.
• Intended Intensity: RPE 7-8
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 6-9 Minutes

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

• The reps decrease each round, so we want you starting quick but controlled and picking up the pace as you go, even with the intensity increasing.
• Thrusters: Use your hips and legs as the power source, keep the bar close to your body, and don't rely solely on your arms to push the barbell overhead. If you are resting at the top of reps, just set the bar down and take a short break. Start quick on the first round of 18, settle your pace for the second and third rounds, then push on the final 6 thrusters.
• Box Jumps: Move at a smooth, continuous cadence, making sure to open the hips fully at the top. This is the movement where you can moderate pace as needed.
• Bike: Keep the bike fast but controlled. It’s only 8/6 calories, so aim for a strong push without blowing up your legs before the thrusters. As the other reps decrease, try to increase your bike pace on the back half of the workout.

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells, 25 / 15 lb
• Wallballs
• 36-28-20-12 Air Squats
• Push Press

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 36-28-20-12 Jumping Lunges
• Alternating Single-Leg Squats
• 36-28-20-12 Reverse Lunges
• Broad Jumps

8/6 CALORIE ECHO BIKE

• 10/8 Calorie Row
• 8/6 Calorie Ski
• 10/8 Calorie Bike Erg
• 100m Run
• 10 Shuttle Runs (1 rep = 10m)
• 10 Burpees

2 Rounds:
1:00 Easy Bike
5 Empty Barbell Front Squats
5 Empty Barbell Strict Press
10 Pogo Hops
4 Box Step-ups

2 Rounds at Workout Weight:
5 Thrusters
4 Box Jumps
5 Calorie Bike