2026-10-27

• Overview: This is the final week of the 4-week build toward our next benchmark workout, The Admiral, next week. We are pushing our VO2 max and squat capacity under fatigue. The built-in rest should allow you to work hard during your work intervals.
• Workout Flow: Work the full 6:00 each AMRAP, then pick up wherever you left off after the 3:00 rest. If you finished 2 full rounds + 3 pull-ups, you start the next interval on the 4th pull-up and continue on.
• We are aiming to complete about 2 rounds per 6:00 AMRAP.
• Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Front Squats: Take the barbell from the ground. Choose a load you can cycle in 1-2 quick sets every round.
• 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.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate (50-60%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 6-8 Rounds

• With ample rest between work windows, you can afford to push each interval. Approach each movement with the same goal in mind: staying quick and efficient!
• Aim for consistency. We want to maintain similar outputs each AMRAP.
• Challenge yourself on the front squats to blast through them as quickly as possible. This is the movement you want to build your workout around.
• Start each bike with a strong push to get the bike spinning before settling into your pace. Hold the strongest pace you can that still allows you to get right to the box and begin your jumps.
• Use the box jumps as a slight moderator to pace yourself as needed. Though keep in mind that your lungs will get a quick break on the pull-ups following these.
• Pick up the pace in the final 20-30 seconds of each interval, finishing hard.

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Goblet Squats
• 20 Air Squats
• Back Squat

12/10 CALORIE ECHO BIKE

• 15/12 Calorie Row
• 12/10 Calorie Ski
• 15/12 Calorie Bike Erg
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

BOX JUMPS

• Decrease Reps
• Reduce Box Height
• Box Step-ups
• 30 Jumping Lunges
• 30 Reverse Lunges
• Broad Jumps

3:00 Easy-Moderate Bike
*0:05 hard every 1:00

5 Pull-ups
15 Calf Raises (Each Leg)
15 Pogo Hops
6 Box Step-ups
10 Empty Barbell Front Squats

Build to Front Squat Weight

2 Rounds:
3 Pull-ups
3 Front Squats
5 Calorie Bike
5 Box Jumps