MONDAY 10/13/2025

WELCOME TO BRING A FRIEND WEEK!

To start this week, it’s a grind on cardio intervals for you to attack. On Tuesday, we’ve seen these before, with two fast-paced AMRAPs where we fight to maintain consistent reps/sets with a high heart rate. For Wednesday, it’s a bike with high-skilled intervals. Thursday will probably be the most challenging! Friday is just about getting the work done and holding on through this descending rep scheme posterior leg drive and hip hinge. On Saturday, we have our Metavivor Breast Cancer Fundraiser 5K and Hip Mobility Workshop w/ Coach Cory immediately following.

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.

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

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 long, structured aerobic workout designed to train repeatable running and machine pacing under interval rest. The 1:1 work-to-rest ratio allows athletes to push each interval hard without fully redlining, building both speed and recovery capacity. The stimulus should feel like sustained threshold work, athletes should be breathing heavy but able to repeat splits for the entire piece.

STRATEGY & FLOW: The opening 400m-30/24 calorie effort sets the tone and should be strong but not maximal. As the intervals shorten into 200m and 100m runs with smaller calorie targets, the pace should quicken while transitions remain smooth. Each rest period should be used to reset breathing and prepare for the next interval.

Run: Approach: Stay smooth and upright, keeping turnover consistent without overstriding. Execution: Drive with quick cadence, relax arms, and breathe rhythmically.

Row: Approach: Row at a controlled but strong effort, aiming for a repeatable split. Execution: Drive with legs, swing hips, arms finish, then smooth recovery—avoid rushing strokes.

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ACCESSORY:

Air Squats & Push-Ups

EMOM 8:00

Even - :30 Air Squats

Odd - :30 Push-Ups

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METCON:

Pumpkin Spice

Freedom (RX'd)

400m Run

30/24 Calorie Row

-rest 1:1-

2 Rounds

200m Run

15/12 Calorie Row

-rest 1:1-

4 Rounds

100m Run

10/8 Calorie Row

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Independence

300m Run

25/20 Calorie Row

-rest 1:1-

2 Rounds

200m Run

12/10 Calorie Row

-rest 1:1-

4 Rounds

100m Run

8/7 Calorie Row

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Liberty

200m Run

15/12 Calorie Row

-rest 1:1-

2 Rounds

100m Run

10/8 Calorie Row

-rest 1:1-

4 Rounds

50m Run

6/5 Calorie Row