26 October 2026

Strength

"MACHO MAN"

  • Every 1:00 for 15:00

    • 3 Power Cleans

    • 3 Front Squats

    • 3 Push Jerks

  • Notes:

    • Use the same weight across all sets.

    • Aim for a moderate to moderate-heavy load (RPE 7–8).

Scaling Options:

  • Reduce reps.

  • Substitute Hang Cleans or DB's.

  • Substitute Box Squats.

  • Reduce the workout duration by 1–2 minutes if needed.

WOD 8 min

"DEATH RACE"

- For Time:

  • Echo Bike: 90/72 Calories

  • Erg Bike: 100/80 Calories

  • Row: 130/105 Calories

  • Ski: 130/105 Calories

  • Run: 1,600 m

27 October 2026

Strength/Skill

5:00 AMRAP

  • 1 Wall Walk or ½ Wall Walk

  • 1 Gymnastic Pull

  • Increase reps of both movements by 1 each round (1/1, 2/2, 3/3, etc.).

Gymnastic Pull Options:

  • RX: Strict Chest-to-Bar, Strict Pull-Up, or Chest-to-Bar

  • Progression: Chest-to-Bar, Strict Pull-Up, or Pull-Up

  • Foundation: Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up

WOD 18 min

MAIN WOD 

3 Rounds for Time

  • 30 GHD Sit-Ups

  • 30m Walking Lunges with Med Ball (14/10 lb)

  • 30 Box Step-Overs with Med Ball (20-inch box)

RX

3 Rounds for Time

  • 30 GHD Sit-Ups

  • 30m Walking Lunges with Med Ball (20/14 lb)

  • 30 Box Step-Overs with Med Ball (20/14 lb) (20-inch box)

    28 October 2026

    Strength / Skill

    DEADLIFT 1×6

    3 Sets:

    • 6 Deadlifts

    • Start at a moderate-heavy weight and build to a heavy set.

    • Rest as needed between sets.

    • Score: Heaviest Weight lifted

    WOD 18 min

    "HELEN"

    • 3 Rounds for Time:

      • 400 m Run

      • 21 KB Swings (24/16 kg)

      • 12 Pull-Ups

    • Score: Time

      29 October 2026

      Strength

      3–4 Sets:

      • 8 Strict Press (Moderate-Heavy)

      • 12 Hammer Curls (Moderate)

      • 24 Standing Banded Tricep Extensions

       

      WOD 18 min

      Every 3:00 for 6 Sets

      • 15/12 Calorie Row

      • 12 Thrusters (43/30 kg)

        COOL-DOWN RUN

        • 3 km Run at Zone 2 Pace

        30 October 2026

        Strength

        For Time:

        • 100 AbMat Sit-Ups

        • Scaling Options: Reduce to 75 or 50 reps.

        • Score: Time

        WOD 20 min

        MAIN WOD

        20:00 AMRAP

        • 8 Lateral Burpees Over DB (Heavy)

        • 20 Double Unders or 60 Single Unders

        • 8 Alt DB Snatches (Heavy)

        • 20 Double Unders or 60 Single Unders

        • Score: Rounds + Reps

        RX

        20:00 AMRAP

        • 10 Lateral Burpees Over DB

        • 30 Double Unders

        • 10 Alternating DB Snatches (30/22.5 kg)

        • 30 Double Unders

          31 October 2026

          Strength
          WOD 30 min

          TEAMS OF 2

          - Part 1:

          • 2,000 m Ski or Row

          • Rest until the 10:00 mark.

          - Part 2: For Time

          • 100 Bench Press (70/43 kg)

          • At 0:00, both partners perform 1 Rope Climb each, then head to the bench.

          • Every time you break from the bench or switch partners, both perform 1 Rope Climb each.

          • After the 100th Bench Press rep, both partners finish with 1 Rope Climb each.

          • Option: 5 Strict Pull-Ups each in place of Rope Climbs.

          • Score: Time for Part 1 and Part 2