2026-11-18

• 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.
• 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 burner that will largely tax your chest and triceps while demanding a steady cardiovascular output.
• Push Press: Choose a barbell weight you can cycle for 10+ reps when fresh.
• Burpees: At the bottom, chest and hips must touch the ground. At the top jump, your hands must touch overhead, with your body in a straight line through the wrists, shoulders, hips, and knees.
• Intended Intensity: RPE 7-9
• 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 is a shorter workout, so you don’t want to come out too conservatively. Start at a quick but manageable pace that you can hold or increase as the reps decrease. Work at an effort and pace that keeps your burpee pace consistent throughout and lets you pick up pace in the final round.
• Bike: Your bike efforts largely dictate how intense this workout feels. Start each bike with a strong push to get the fan spinning, then settle into a challenging pace that still allows you to get right to the barbell after.
• Push Press: This is the movement to build your workout around. Moderate the other movements in order to have strong outputs here. The round of 21 should ideally be completed in 3 or fewer sets, and the remaining rounds in 2 or fewer.

[MEN] 21-15-9 CALORIE ECHO BIKE

• 24-18-12 Calorie Bike Erg
• 24-18-12 Calorie Row
• 21-15-9 Calorie Ski
• 200m Run (each round)
• 1:00 Mod-Hard Effort on Treadmill/Runner
• 24-18-14 Shuttle Runs (1 rep = 10m)

[WOMEN] 18-12-6 CALORIE ECHO BIKE

• 21-15-9 Calorie Bike Erg
• 21-15-9 Calorie Row
• 18-12-6 Calorie Ski
• 200m Run (each round)
• 1:00 Mod-Hard Effort on Treadmill/Runner
• 24-18-14 Shuttle Runs (1 rep = 10m)

PUSH PRESS

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Strict Press
• Push Jerk
• Kipping Handstand Push-ups

BURPEES

• Reduce Reps
• Same Calorie Row, Ski, or Bike Erg
• Push-ups
• No Push-up Burpee
• Up-Downs
• Sprawls (No Jump Burpee)
• 42-30-18 Mountain Climbers
• 42-30-18 Air Squats
• Box Jumps

2:00 Easy-Moderate Echo Bike

2 Rounds:
5 Push Press (Empty Bar)
5 Burpees

2 Rounds at Hard Effort:
5 Calorie Echo Bike
5 Push Press (Workout Weight)
3 Burpees

0:15 Bike Sprint to Prime