2026-11-20

• 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.
• 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 is an anaerobic capacity workout, so attack each interval hard. The lunges will fatigue your legs and upper back before the max effort bike. Your score is the lowest calorie round. Aim for no more than a 4-5 calorie drop-off between rounds.
• Pizza Plate Hold Lunge Steps: Hold the plate in front with your elbows bent to 90 degrees, like a Zercher position. Lunge forward in place (not walking), alternating legs each step and gently touching your back knee to the ground. Choose a plate you can hold with your forearms parallel to the ground and chest tall for the entire 20 steps.
• You should have a minimum of 0:30 on the bike each round, so the lunges should take 1:00 or less. Adjust the lunge weight/reps accordingly.
• The bike should be approached at max effort, due to the 2:30 of rest afterwards.
• Intended Intensity: RPE 8-9
• Target Loading: Moderate
• Fitness Attribute Improved: Anaerobic Capacity
• Target Score: 15-30 Calories (M), 12-24 Calories (W)

• Each interval should be approached hard and fast from the very beginning.
• The lunges are more of a nuisance than they are a challenge, so get through them as quickly as possible, then quickly transition to the bike.
• The bike should be a near all-out effort every round, driving with both arms and legs.
• Keep light movement during the rest periods and focus on breathing and bringing your heart rate down with large, slow exhales.

PIZZA PLATE HOLD LUNGE STEPS

• Reduce Loading/Reps
• Sub Dumbbells or Barbell
• Goblet Lunges
• Front Rack Lunges
• Farmer's Hold Lunges
• Step-Back (Reverse) Lunges
• Box Step-ups
• Goblet Squats

ECHO BIKE

• Bike Erg
• Row
• Ski
• Run
• Treadmill/Runner
• 10-Meter Shuttle Runs

2 Rounds:
1:00 Moderate Echo Bike
5 Light Dumbbell Curls + 0:10 Hold at Parallel
6 Light Lunge Steps

Build to Workout Weight

2 Rounds:
6 Pizza Plate Hold Lunge Steps
0:15 Echo Bike Sprint

• 1:00 Rest Between -