2026-11-04

General Warm-Up15 min

3:00 on any machine, 0:05 burst every 1:00
1:30 Standing Straddle with Soft Knees
20 Staggered Stance RDL with Pause (10/side)
10 Glute Bridge Walkouts
5 Broad Jumps (reset between each)

Deadlift10 min

15 Reps at 55%
12 Reps at 58%
9 Reps at 60%

Rest 2-3 Minutes Between Sets

Stimulus

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.
Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.
Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
Fitness Attribute Improved: Absolute Strength

Strategy

Push through the floor like you’re doing a leg press.
Brace your core like someone’s about to punch you in the stomach.
Squeeze your armpits shut and drag the bar up your legs.

Substitutions

DEADLIFT

Reduce Loading
Romanian Deadlifts
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

Movement prep

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Back Rack Trunk Rotations
10 Deadlifts

8 Deadlifts at Light Weight

Build to Starting Weight

“Give And Take”18 min

For Time:
30 Dumbbell Push Press, 50 / 35 lbs
30 Toes to Bar
60/50 Calorie Echo Bike
30 Toes to Bar
30 Dumbbell Push Press, 50 / 35 lbs

Time Cap: 18 Minutes

Stimulus

Overview: This pyramid chipper peaks with a big bike and features large rep sets of the surrounding movements. Expect the second set of toes to bar and push press to feel more challenging as the shoulders, midline, and grip fatigue.
Choose a dumbbell weight you can push press for at least 10 reps unbroken when fresh. The toes to bar should take around 2:00, and the bike around 5:00.
Intended Intensity: RPE 6-8
Target Loading: Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 11-14 Minutes

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

Strategy

The effort you give should increase throughout the workout. Start at a more conservative pace so that you can ramp up your effort and intensity in the back half.
Complete the first push press and toes to bar at a steady pace and in sets that you're confident in and that you know you could hold throughout.
Approach the bike in thirds: Start at a moderate effort and increase your pace about every 20/16 calories to slightly harder efforts.
Ramp into a hard push through the back half of the workout, seeing if you can complete the final toes to bar and push press faster than your first sets!

Substitutions

DUMBBELL PUSH PRESS

Reduce Loading/Reps
Sub Kettlebells
Barbell Push Press, 75 / 55 lb
Dumbbell Strict Press
Kipping Handstand Push-ups

TOES TO BAR

Reduce Reps
V-ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-ups
Sit-ups

60/50 CALORIE ECHO BIKE

6:00 Time Cap
75/60 Calorie Bike Erg
75/60 Calorie Row
60/50 Calorie Ski
1,000m Run
5:00 Effort on Treadmill/Runner

Movement prep

2 Rounds:
1:00 Easy Bike
8 Dumbbell Strict Press (light)
5 Kipping Swings

At Workout Weight:
5 Dumbbell Push Press
5 Toes to Bar
5 Calorie Echo Bike
5 Toes to Bar
5 Dumbbell Push Press