2026-11-02

• Overview: This is the first week of our 9-week Endure strength cycle. This cycle closes out the year with high-rep work at moderate loads – rebuilding muscle & capacity while laying the foundation for next year.

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 fewer reps & higher percentages than weeks 1-3
Weeks 8-9: Back-off weeks to close out the year

• Choose weights you can finish with 1-3 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.
• The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
• Fitness Attribute Improved: Absolute Strength

• Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.
• Grip width should be near shoulder width, varying 1 inch in or out as desired.
• Better training and strength adaptations will come from controlled reps.

BENCH PRESS

• Reduce Loading
• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

10 Push-ups
10 Empty Barbell Bench Press
5 Plyo Push-ups

8 Bench Press at Light Weight

Build to Starting Weight

• Overview: Today's workout creates a strong demand on the grip and midline, and the unilateral loading requires consistent control and stability. Each round should take around 4:00 to complete.
• Single Dumbbell Hang Cleans: Holding a dumbbell in one hand, swing it between your legs, pulling the dumbbell up to the same shoulder as the hand the dumbbell is in. The rep ends with one dumbbell head touching the top of the shoulder, both dumbbell heads parallel to the ground, and hips & knees extended. Continue to cycle the dumbbell between your legs and up to the shoulder. These must be completed in at least sets of 5 reps on one arm at a time. You can switch arms every 5 reps, every 10 reps, or every 15 reps.
• Dumbbell Suitcase Carry: Hold a single dumbbell at your side. Travel 50m with one arm before switching to 50m on the other arm. You should be able to complete these unbroken or with no more than one break. Keep your shoulders pulled back, lat engaged, and arm extended (don't bend your elbow). Fight to keep your torso vertical and shoulders in line with your hips.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 11-13 Minutes

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

• It's important to manage grip early. Every movement in this workout taxes the grip, so we want to preserve it as long as we can.
• Row: All row efforts should be able to be completed at a strong pace. It's only 3 rounds total, and the suitcase carry going into the second two rows will naturally lower your heart rate a bit.
• Single DB Hang Cleans: Keep the dumbbell close to your body and use the hips to generate power rather than muscling it up. Don't hang on for big sets if you feel your grip start to fatigue.
• Suitcase Carry: A break here isn't going to eat up too much time, so don't be afraid to break if you feel your grip blowing up. Brace your midline well and keep your shoulders and hips square, resisting the urge to lean to one side.

20/16 CALORIE ROW

• 16/13 Calorie Ski
• 16/13 Calorie Echo Bike
• 20/16 Calorie Bike Erg
• 250m Run
• 1:15 Effort on Treadmill/Runner
• 20 Shuttle Runs (1 rep = 10m)
• 20 Burpees

SINGLE DUMBBELL HANG CLEAN

• Reduce Loading/Reps
• Single Dumbbell Power Clean
• Single Dumbbell Hang Power Snatch
• Alternating Dumbbell Power Clean
• Alternating Dumbbell Snatch
• Double Dumbbell Hang Power Clean
• 20 Barbell Hang Power Clean, 95 / 65 lb
• Russian Kettlebell Swings, 53 / 35 lb

SUITCASE CARRY

• Reduce Loading/Distance
• Sub Kettlebell or Plate
• 0:30 Suitcase March in Place
• 0:30 Suitcase Hold
• Farmer’s Carry

2:00 Easy Row
20m Suitcase Carry (Light, Each Arm)
6 Single DB Hang Cleans (Light, Each Arm)

1 Round at Workout Weight:
8/6 Calorie Row (Moderate)
5 Single DB Hang Cleans (Each Arm)
20m Suitcase Carry (Each Arm)
8/6 Calorie Row (Hard)