2026-11-16

• Overview: This is the third 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.
• To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!
• Stand with your feet just outside shoulder width, and toes angled out at a 45° angle, positioning your hands on the bar inside your legs (shoulder-width apart). Hips start at or just above parallel with shoulders stacked over the bar (not in front like a traditional deadlift). Keep your chest tall as you pull off the ground, finishing with your shoulders behind the bar at the top of each rep.
• These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
• Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.
• Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

• Romanian Deadlifts
• Sub Dumbbells or Kettlebells
• Sumo Stance Barbell Good Mornings
• Conventional Deadlift
• Kettlebell Sumo Deadlift

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

8 Sumo Deadlifts at a Light Weight

Build To Starting Weight

• Overview: Today's workout features a challenging, heavy dumbbell, so build your workout around the thrusters. It may become tough to hold on to the dumbbell as your grip, shoulders, and lats fatigue. Your score is your slowest round, so consistency matters.
• Each round should take about 2:30. Adjust weight/reps accordingly.
• Single-Arm Dumbbell Thrusters: Hold one dumbbell on the shoulder. Squat until the hips pass below the knees, then drive up and press to a locked-out finish overhead with the hips and knees extended. You can break up the reps between arms however you’d like, completing 12 total reps.
• Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 2:00-2:45

• Row hard for the first 10-12 calories while you're fresh after the 1:00 rest period. Then coast and settle in for the rest of the row calories so that your legs and pulling muscles are fresher for the other movements.
• Keep your thruster reps crisp, switching arms at the first sign of a challenging rep. It is far more costly to be fatigued going into strict pull-ups than to break the thrusters an extra time.
• The dumbbell is by far the most challenging component. Keep your elbow high so the dumbbell stays on your shoulder in the bottom. Use your hips to generate power to drive the dumbbell overhead. Don't hang on for big sets if you feel your grip start to fatigue.

20/16 CALORIE ROW

• 1:30 Time Cap
• 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-ARM DUMBBELL THRUSTERS

• Reduce Loading/Reps
• Sub Kettlebell
• Double Dumbbell Thrusters, 25 / 15 lb
• Barbell Thrusters, 95 / 65 lb
• Heavy Wallballs

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

2:00 Easy Row
10 Kipping Swings

With Light Dumbbells:
5 Front Squats
5 Push Press
5 Thrusters

Build to Workout Weight

2 Rounds:
8/6 Calorie Row
3 Single-Arm Dumbbell Thrusters (L)
3 Single-Arm Dumbbell Thrusters (R)
3 Strict Pull-ups

• 0:15 Rest -