FRIDAY 10/24/2025

This week is a deload week between cycles. Our next strength cycle begins on October 27th. To start this week, it’s going to be barbell cycling, followed by lunges, and then back to barbell cycling for multiple sets. For Tuesday, it’s a grind on a monostructural interval where we are providing two options: Run or bike. In the middle of the week, we have two 8:00 amraps sessions where you will be tasked with a solid buy-in before attacking a couplet in the remaining time. For Thursday, it’s another one of those climb down and back up the ladder chippers where pacing needs to be on point off the start. Then, it’s just a slow and steady grind through some ascending devil’s press with consistent calories on the air bike. Saturday’s partner workout will be a solid all-around challenge for teams who work separately on stations, switch, and continue to rotate through for 5 rounds.

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

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EVENTS:

Run Club at 9:30 on Sundays

Weightlifting Club moving to ONCE A MONTH - Will start back up in November.

Sat. November 8th 4 pm - Friendsgivings

Sun. November 9th 10:30 AM - CHAD1000X

Sat. November 15th - Novant Health Race Event (5K, half, full)

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WHITEBOARD:

STIMULUS: This is a gritty couplet combining full-body dumbbell conditioning with high-output machine work. The devils press is a compound movement that taxes shoulders, legs, and grip with every rep, while the bike spikes heart rate and demands repeatability under fatigue. The ascending ladder means the workout only gets harder, rounds grow longer, and athletes must stay disciplined as fatigue mounts.

STRATEGY & FLOW: The early rounds should feel manageable, but the volume builds quickly. Athletes should find a sustainable pace on devils press, using efficient movement patterns instead of muscling each rep. The bike must be treated with control, steady power output, not sprints, otherwise later rounds collapse. Flow should be steady chipping: devils press into bike, minimal transition, repeat.

Devils Press- Approach: Keep a steady cadence, this is a grind, not a sprint. Execution: Dumbbells touch the floor, burpee down, then swing in one motion to overhead.

Air Bike - Approach: Hit a repeatable pace, not a sprint. Aim to finish in :30–:50 each round. Execution: Drive with legs, arms finish; control breathing so you can move to dumbbells without delay.

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METCON:

Golden Gophers

Freedom (RX'd)

1-2-3-4-5-6-7-8-9-10

Devils Press (35s/25s)

* 8/7 Calorie Air Bike after each set.

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Independence

1-2-3-4-5-6-7-8-9-10

Devils Press (25s/15s)

*6/5 Calorie Air Bike after each set.

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Liberty

1-2-3-4-5-6-7-8-9-10

Single Arm Devils Press (light)

*5/4 Calorie Air Bike after each set

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ACCESSORY:

Bench Press

3x3

*every 1:30