2026-11-09

• Overview: This is the second 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

• 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.

DEADLIFT

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

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

• Overview: We’re adding 2 hang cleans every round while the bike calories stay fixed. The workout starts bike-heavy, then progresses to more barbell-heavy as the rounds climb, largely taxing your upper back and pulling muscles.
• Each bike should take less than 1:15 to complete.
• Choose a barbell weight you can complete unbroken through at least the set of 6 reps.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate (50-60%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 7-10 Rounds

• Push the bike early on while the hang clean sets are small. Then, once you have to break the barbell, slow your pace down on the bike to protect your clean sets. Try to keep each clean set completed in 1-3 sets throughout the entire workout.
• You should always be able to get off the bike and onto the barbell right away. If you find yourself staring at the bar and trying to catch your breath, slow down the bike a bit.
• Hang Cleans: Keep the bar close to your body and drive hard with your legs, dipping under the barbell to catch it before standing.

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

HANG CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells, 35 / 25 lb
• Russian Kettlebell Swings, 53 / 35 lb
• Deadlifts, 155 / 105 lb

2:00 Easy-Moderate Bike
5 Romanian Deadlifts (Empty Bar)
5 Hang Power Cleans
10 Front Rack Elbow Rotations

Build to Workout Weight

2 Rounds:
5 Calorie Bike
4 Hang Cleans