2026-10-30

REPEAT FROM 6/26/2026

• Overview: This is the ninth and final week of our 9-week Peak strength cycle. Today, we're testing lower-body explosive power via the broad jump.

Weeks 1-7: Compound lifts that increased in load & decreased in reps, leading to maximal strength and power improvements.
Week 8: Explosive power tests

• Stand with feet hip-width apart and toes behind a line. Swing your arms back, hinge slightly at the hips, then explosively jump forward, powerfully driving the arms up and extending your legs aggressively. Land firmly in an athletic stance with bent knees, both feet hitting the ground at the same time. The landing must be stuck without falling backward or hopping.
• Your jump distance is measured from the starting line to the back of the heel closest to the line.
• Rest the full 2 minutes between attempts. This is a max-effort test, and fatigue will mask your actual power.
• Fitness Attribute Improved: Explosive Power

BROAD JUMP

• Vertical Jump
• Single-Leg Broad Jump
• Box Jump for Height
• Seated Box Jump

Bike Sprints: 3x 0:10 Sprint, Rest 1:00 Between

10 Pogo Hops Each Side
5 Squat Jumps
20 Two Footed Pogo Hops
3 Short Broad Jumps
3 Moderate Broad Jumps

• Overview: This pyramid chipper is a quick, full-body burner that primarily taxes the legs and shoulders. Be smart in the first half to set yourself up for a strong second half.
• The wallballs should take less than 2:00 and the double unders less than 1:30.
• Dumbbell Box Step-ups: Hold two dumbbells at your sides (farmer's carry position) as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power
• Target Score: 7-10 Minutes

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

• Start at a controlled pace for the first set of wallballs and double unders, not letting your heart rate spike too much. We want to go into the step-ups ready for a strong set.
• The step-ups are the crux of the workout. Take the first few reps to settle and find your rhythm, then focus on efficiency. Move steadily, focusing on driving through the heel and standing tall each rep. Try swinging the dumbbells forward a bit as you start your step-up to help generate momentum onto the box. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
• On the second set of double unders, just focus on continuing to move and chipping away at reps.
• Save the final push for your last set of wallballs. This is where you empty the tank!

WALLBALLS

• Reduce Reps/Loading/Target Height
• Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 50 Air Squats

DOUBLE UNDERS

• Reduce Reps
• 150 Single Unders
• Plate Hops
• Lateral Skater Hops
• 20 Burpees

DUMBBELL BOX STEP-UPS

• Reduce Reps/Loading/Box Height
• Sub Kettlebells
• Dumbbell Forward or Reverse Lunges
• Barbell Front Rack Step-ups, 65 / 45 lb
• Unweighted Box Step-ups

3:00 Bike or Row
* 0:05 hard every 1:00

2 Rounds:
6 Wallball Thrusters
20 Single Unders
6 Unweighted Box Step-ups

2 Rounds:
6 Wallballs
15 Double Unders
6 Dumbbell Box Step-ups