2026-11-06

• 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.
• 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

Build to Starting Weight

• Overview: This workout is split into two 2-round blocks, with the second block reversing the order of movements. These are intended to be hard and fast intervals, so the intensity should be high from the start.
• Choose dumbbells you can bench press unbroken when fresh and in 1-2 sets throughout this workout. The bike should take less than 1:30 to complete. One round should take less than 3:00.
• Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 10-13 Minutes

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

• Today’s workout, even if it doesn’t look like it on paper, centers around the bike calories. You will want to push the pace there and ride the edge of fatigue that still allows you to complete the dumbbell bench press in 1-2 quick sets and have a quick cycle rate on the lunges.
• The final bike calories to end the workout should be a hard, near-maximal effort.

15/12 CALORIE ECHO BIKE

• 18/15 Calorie Bike Erg
• 18/15 Calorie Row
• 15/12 Calorie Ski
• 200m Run
• 1:15 Hard Effort on Treadmill/Runner
• 18 Shuttle Runs (1 rep = 10m)

DUMBBELL BENCH PRESS

• Reduce Loading/Reps
• Sub Barbell, 95 / 65 lb
• Floor Press
• Hand-Release, Weighted, or Deficit Push-ups
• 20 Push-ups

DUMBBELL STEP-BACK (REVERSE) LUNGES

• Reduce Loading/Reps
• Sub Kettlebells or Barbell
• Forward Lunges in Place
• Walking Lunges
• Goblet Squats
• Bulgarian Split Squats
• Box Step-ups

2:00 Easy Bike
10 Push-ups
10 Unweighted Step-Back Lunges

1:00 Moderate Bike
8 Dumbbell Bench Press (Light)
8 Dumbbell Step-Back Lunges (Light)

2 Hard Rounds at Workout Weight:
5 Calorie Echo Bike
4 Dumbbell Bench Press
4 Dumbbell Step-Back Lunges

• 0:15 Rest -