Hi all,

Welcome to Week FOUR of our Fall cycle! We’re officially at the one-month mark of this cycle, and by now you should feel the groove of our weekly rhythm. Week 4 is about progressing load and sharpening positions, while still varying the movements to keep the body adapting and the mind fresh.

Every day still ties back to our core movement patterns, but you’ll see fresh variations that challenge your coordination, bracing, and strength in new ways. Two hypertrophy sessions this week (Day 1 and Day 4) ensure we keep building strength and resilience to support the larger workload.

As always, we balance out the heavy lifts with Zone 2 aerobic work, Zone 5 anaerobic intervals, core stability, and gait/carry work—because strength isn’t just about how much weight you can move, but also how well you move it, how long you can sustain it, and how resilient you stay.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • Wrist Circles

  • Scap Push-ups

  • Scorpions

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Inchworms + Push-up 

  • 10 Unweighted Windmills (5 per side)

  • 15 Banded Pull-aparts

  • 20 Plank Jacks

• Strength (Hypertrophy):

  • 5 Rounds, in 17.5 Minutes

    • Bodyweight Only

      • 12 Odd-Object Offset Push-up (6 per side) (pick any odd object)

      • 12 Ring Rows (sub. with towel rows)

    • DB Only

      • 20 Alternating Double DB Bench Press (10 per side)

      • 12 Double DB Gorilla Rows (12 per side)

    • Full Equipment

      • 20 Alternating Double DB Bench Press (10 per side)

      • 8-10 Pull-ups (banded or strict are both OK)

  • Log the heaviest weight completed for an entire, unbroken set of bench press.

• Metcon:

  • 5RFT (5 Rounds for Time)

    • Bodyweight Only

      • 14 Burpees (half or full)

      • 1:00 AMRAP Bear Crawl (measure distance traveled)

    • DB Only

      • 7 Burpees (half or full) right into…

        • 7 Double DB Suitcase Deadlifts

      • 1:00 AMRAP Run (measure distance traveled)

    • Full Equipment

      • 12 Single DB Devil’s Press (6 per side)

      • 1:00 AMRAP Row (measure meters on continuous monitor)

  • Log total distance traveled in allotted time, adding weights and variations chosen in the notes.

• Recovery

  • Orb Roll Pec - 1.5 min. per side

  • Banded Lat Stretch - 1 min. per side

  • Child’s Pose - 1.5 min. per side

  • Feet Elevated Figure Four Stretch - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Heel and Toe Walks

  • Banded Ankle Distractions

  • Deep Runner’s Lunge

  • Adductor Rockbacks

• Warm-up - 5 minutes, continue to cycle through…

  • 10 DB Weighted Good Mornings

  • 5 Box Step Downs (5 per side) (sub. with 10 split squats)

  • 5 Banded Curl and Press

  • 5 Single Leg Glute Bridges (5 per side)

• Strength:

  • In 20 minutes, 5 rounds

    • *CALLOUT: 1 ¼ Squats are where you descend to full depth, ascend ¼ of the way up, descend to pull depth again, then ascend to full stand.

    • Bodyweight Only

      • 12 “1 ¼” Air Squats

      • :30 Pike Hold (sub. with Forearm Plank Hold)

    • DB Only

      • 8 Single DB Goblet “1 ¼” Squats

      • :30 Double DB Overhead Static Hold 

    • Full Equipment

      • 6 Barbell “1 ¼” Front Squats

      • :30 Double DB Overhead Static Hold

  • Log the weight of the heaviest successful, unbroken set of 1 ¼ Squats, adding other variations chosen in the notes.

• Metcon

  • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

    • Bodyweight Only

      • 15 Jumping Squats (sub. with 30 Mountain Climbers (Left + Right = 1))

      • 15 Plank Ups (Left + Right = 1)

      • 15 Sit-ups

    • DB Only

      • 5 Double DB Hang Snatch

      • 10 Single DB Push Press (5 per side)

      • 15 Sit-ups

    • Full Equipment

      • 5 Barbell Hang Squat Cleans

      • 10 Double DB Push Press

      • 15 Sit-ups

  • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Quads and IT Band - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Lats - 1.5 min. per side

  • Child’s Pose with Thread the Needle - 1.5 min per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Rig-Assisted Deep Squat Hold

  • PVC Kang Squats

  • Boot Strappers

  • Tabletop Thoracic Twists

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Unweighted Windmills (5 per side)

  • 5 Wide Legged Good Mornings

  • 10 Double Leg Glute Bridges

  • :30 Jump Rope Single Unders

• Capacity (Hypertrophy):

  • In 30 minutes, aim for 5-6 rounds

    • Bodyweight Only

      • 12-15 Weighted Good Mornings (3-second descent) (find any odd object)

      • 3-6 Partial Wall Walks

      • 20 Unweighted Reverse Lunges (20 per side)

      • 15 Controlled, TEMPO Leg Lifts (3-second descent)

    • DB Only

      • 10 Double DB Sumo Deadlifts

      • 3-6 Wall Walks (can sub. with partial wall walks)

      • 12 Single DB Goblet Reverse Lunges (12 per side)

      • 15 Controlled, TEMPO No-arm Leg Lifts (3-second descent)

    • Full Equipment

      • 10 Barbell Sumo Deadlifts

      • 5-6 Strict Handstand Push-Ups (can sub. with HSPU Eccentrics)

      • 12 Barbell Front Rack Reverse Lunges (12 per side)

      • 15 Controlled, TEMPO No-arm Leg Lifts (3-second descent)

  • Log weight of heaviest successful set of unbroken deadlifts, adding weights and variations of other movements chosen in the notes.

• Recovery

  • Orb Roll Glutes - 1 min. per side

  • Lax Ball Smash Traps - 1 min. per side

  • Banded Cross Body Stretch - 1.5 min. per side

  • Banded Supine Straight Leg Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Tempo Bird Dogs

  • Deep Squat + Arm Rotation

  • Foam Roller Overhead Extensions

  • Reverse Snow Angels (5-seconds per direction)

• Warm-up - 5 minutes, continue to cycle through…

  • :20 Banded Curl and Press

  • :20 Wring the Towel

  • :20 Hollow Rocks

  • :20 Jumping Jacks

• Strength:

  • In 15 Minutes, 5-6 rounds

    • Bodyweight Only

      • 12 Bird Dogs (6 per side) (3-seconds per direction)

        • (Sub. with 24 PVC Strict Press with 1-sec holds)

      • 8 Box Dips (sub. with a chair if no boxes)

    • DB Only

      • 3 Single DB Strict Press (per side) + 6 Single DB Push Press (per side)

      • :30 Hollow Hold

    • Full Equipment

      • 3 Single KB “on-end” Strict Press (per side) + 6 “Regular” Single KB Push Press (per side)

      • :30 L-sit

  • Log the weight of the heaviest successful, unbroken set of 9 Presses (successful = completed that weight with BOTH arms). Add variations of other movement chosen in the notes.

• Metcon

  • “Tripe Threat Tabata” - 14 minutes

    • *CALLOUT: A Tabata is :20 on, :10 off for 8 total rounds (so 4 minutes). A “Triple Tabata” means you’ll go through a Tabata cycle 3 times for a total of 12 working minutes (three, 4-min sessions). Rest 1:00 between Tabatas for total elapsed time of 14:00.

    • Bodyweight Only

      • Tabata 1: AMRAP Air Squats 

      • Tabata 2: AMRAP Jump Rope Single Unders (sub. with half burpees or full burpees)

      • Tabata 3: AMRAP Jumping Lunges (count every lunge) (sub. with Forward Lunges)

    • DB Only

      • Tabata 1: AMRAP Single DB Swings

      • Tabata 2: AMRAP Jump Rope Single Unders or Double Unders

      • Tabata 3: AMRAP Jumping Lunges (count every lunge) (sub. with Single DB Goblet Forward Lunges)

    • Full Equipment

      • Tabata 1: AMRAP Single KB Hand-to-Hand Swings (count every swing)

      • Tabata 2: AMRAP Jump Rope Double Unders

      • Tabata 3: AMRAP Box Jump Overs

  • Log total reps completed in each Tabata as three separate scores, adding variations and weights chosen in the notes.

• Recovery

  • Foam Roll Triceps - 1 min. per side

  • Child’s Pose with Lat Stretch - 1.5 min. per side

  • Sleeper Stretch - 1 min. per side

  • Couch Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Banded Active Straight Leg Raise

  • PVC Leg Swings

  • 90 / 90 Shinboxes (assisted or unassisted)

  • World’s Greatest Stretch

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Up Dog / Down Dog + Push-up

  • 10 Cossack Squats (Assisted or Unassisted) (5 per side)

  • 10 Walking Lunge Step + Trunk Twist (5 per side)

  • 25’ Crab Walk + 25’ Reverse Crab Walk

• Metcon

  • For time, capped at 32 Minutes (break-up however you want)

    • Bodyweight Only

      • 200’ Bear Crawl

      • 150 Hollow Rocks

      • 100 Unweighted Walking Lunge Steps

      • 50 Unweighted Single Leg Romanian Deadlifts (25 per side)

      • 200’ Reverse Bear Crawl

      • 150 Plank Shoulder Taps (Left + Right = 1)

      • 100 Push-up + Mountain Climber Left and Right

      • 50 Single Leg Glute Bridges (25 per leg)

    • DB Only

      • 200 Plank Shoulder Taps (Left + Right = 1)

      • 1500m Run (sub. with 1250m or 1000m - aim for under 8 minutes)

      • 100 Single DB Thrusters (50 per side)

      • 50 DB Single Leg Romanian Deadlifts (25 per side)

      • 200’ Double DB Offset Farmer’s Carry (switch halfway)

      • 150 V-ups

      • 100 Push-ups (incline / from toes / hand release)

      • 50 Double DB Power Cleans

    • Full Equipment

      • 200 Plank Shoulder Taps (Left + Right = 1)

      • 1500m Row (sub. with 1250m or 1000m - aim for under 6 minutes)

      • 100 Pull-ups (sub. with Inverted Rows)

      • 50 Single KB Clusters (25 per side)

      • 200’ Double DB Front Rack Walking Lunges

      • 150 V-ups

      • 100 Push-ups (from toes or hand release)

      • 50 Single KB Hang Snatches (25 per side)

  • Log time it took to complete all work, adding variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch - 1.5 min. per side

  • Child’s Pose with Thread the Needle - 1 min. per side

  • Foam Roller Chest Opener - 1.5 min. per side

  • Legs Up The Wall (Wide Legged) - 2 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!