MONDAY 10/27/2025

Buckle up, because we are starting hot on Monday with a cardio and gymnastic beatdown. Then, we stay in the saddle and grind through some rowing intervals that will challenge your pacing abilities and adapt to different pacing strategies on Tuesday. For Wednesday, it’s a solid five-round triplet that’s all about keeping your foot on the pedal. Thursday will be a fun team workout where partners will battle it out on various stations with no opportunity to slow down. I love Friday’s workout for its simplicity, with just a simple put your head down and go to work approach. Saturday’s partner workout is a solid, strongman day with two powerlifts for athletes to alternate through.

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

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:

This Back Rack Lunge session develops unilateral leg strength, balance, and stability under controlled tension. The 4x8 structure provides high time-under-tension for both the glutes and quads while reinforcing bracing and posture. Each set should focus on smooth transitions and maintaining full control in both descent and ascent. This session builds positional strength that directly supports squat depth and pulling mechanics, improving overall balance and coordination for heavier compound lifts.

STIMULUS: This is a gymnastics and engine workout with a focus on maintaining upper-body endurance and skill precision under aerobic fatigue. The Air Bike spikes heart rate, forcing athletes to perform Toes to Bar and Bar Muscle Ups with precision under duress. The alternating structure challenges grip, midline, and pushing/pulling coordination while maintaining a constant cardiovascular load.

STRATEGY & FLOW: Each bike interval should be aggressive but controlled, around 80–85% effort, so athletes can transition straight into gymnastics without crashing. The Toes to Bar and Bar Muscle Ups are the technical centerpiece, fatigue from the bike and grip demands will compound quickly. Athletes should pace early to maintain movement quality and transition smoothly between stations.

Air Bike - Approach: Maintain a hard but sustainable effort, don’t sprint. Execution: Keep RPMs consistent, using powerful downstrokes with controlled breathing.

Toes to Bar - Approach: Break early to preserve grip; don’t go unbroken if it risks failure. Execution: Maintain a rhythmic kip swing; push away at the top to keep momentum.

Bar Muscle Ups - Approach: Smooth singles or doubles, focus on clean transitions over the bar. Execution: Aggressive hip drive, tight pull, fast turnover on the bar.

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METCON:

Black Cat

Freedom (RX'd)

25/20 Calorie Air Bike

25 Toes to Bar

25/20 Calorie Air Bike

15 Bar Muscle Ups (or 30 Chest to Bar)

25/20 Calorie Air Bike

25 Toes to Bar

25/20 Calorie Air Bike

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Independence

20/15 Calorie Air Bike

20 Toes to Bar

20/15 Calorie Air Bike

10 Bar Muscle Ups (or 20 Chest to Bar)

20/15 Calorie Air Bike

20 Toes to Bar

20/15 Calorie Air Bike

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Liberty

15/12 Calorie Air Bike

15 Hanging Knee Raises

15/12 Calorie Air Bike

10 Jumping Pull Ups

15/12 Calorie Air Bike

15 Hanging Knee Raises

15/12 Calorie Air Bike

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STRENGTH:

Back Rack Lunges

4 sets

8 Back Rack Lunges (per leg), build across sets based on feel