2026-11-13

• 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.
• 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: This is a quick, grippy triplet where you're challenged to hold a quick pace from start to finish.
• Push Press: Choose a push press weight you can cycle unbroken when fresh, though you may complete it in up to 3 sets during the workout.
• Toes to Bar: Should be completed in 1-3 sets.
• Intended Intensity: RPE 8-9
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 8-11 Minutes

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

• This workout should be approached at a very challenging pace. It's a shorter workout, so we don’t want you coming out too conservatively. Start at a challenging pace and see if you can hold on for all three rounds.
• Focus on keeping your row pace as fast as possible while still allowing you to complete the push press in 1-2 sets and toes to bar in 1-3 sets.

24/20 CALORIE ROW

• 2:00 Time Cap
• 20/16 Calorie Ski
• 20/16 Calorie Echo Bike
• 24/20 Calorie Bike Erg
• 300m Run
• 1:30 Effort on Treadmill/Runner
• 24 Shuttle Runs (1 rep = 10m)

PUSH PRESS

• Reduce Loading/Reps
• 16 Dumbbell Push Press, 35 / 25 lb
• Strict Press
• Push Jerk
• 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

2 Rounds:
1:00 Easy Row
5 Kipping Swings
5 Strict Press (Empty Bar)

Build to Workout Weight

2 Rounds:
8/6 Calorie Row
4 Push Press
4 Toes to Bar