SATURDAY 10/11/2025

This week, we have an exciting lineup of intervals, so get ready! Monday features an intense multiple AMRAPs workout. You should come out strong and aim to maintain intensity with a 1:1 work-to-rest ratio. For Tuesday, we have a solid interval running day with 400-meter repeats, each followed by progressively shorter rest periods. On Wednesday, you will tackle two six-minute AMRAPs. The goal is to either match or improve your performance on the second round. Thursday brings a fun Team workout, where you will alternate through DB Box Step Ups and Push presses, and calorie accumulation until a partner tags you out. Friday features another interval workout, this time moving into a fast-paced triplet of pulls, squats, and another pull, all done every three minutes. Finally, on Saturday, partners will work together in a workout that alternates between climbing up and descending down a ladder for multiple sets.Get ready for a challenging and rewarding week!

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 moderate-duration partner workout that pairs gymnastic pulling endurance with high-skill double unders and aerobic running. The 1:1 work-rest format keeps intensity high while ensuring recovery time. The stimulus should feel like repeatable sprint intervals, fast turnover with minimal rest inside the work window and a true aerobic flush while your partner works.

STRATEGY & FLOW - The flow of each set is jump rope into gymnastics into a run, back into gymnastics, and finishing with jump rope. Athletes should aim to keep all movements fast and efficient, with short breaks only where necessary on toes to bar. The run should be treated as a strong but steady push, not a jog, as it separates the two gymnastic pieces and taxes breathing. Teams should communicate to start transitions immediately when the partner is done to minimize downtime.

Double Unders - Approach: Stay relaxed and hit smooth, unbroken sets. Execution: Elbows tucked, wrists flicking, consistent jump height.

Toes to Bar - Approach: Small sets early to keep grip fresh for the later reps. Execution: Maintain a big kip, drive feet up to the bar, push away at the top.

200m Run - Approach: Run at a strong but steady pace, should feel like a fast recovery. Execution: Quick turnover, upright posture, relaxed arms.

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METCON:

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Freedom (RX'd)

Teams of 2 (1:1)

5 sets each

30 Double Unders

10 Toes to Bar

200m Run

10 Toes to Bar

30 Double Unders

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Independence

Teams of 2 (1:1)

5 sets

24 Double Unders

8 Toes to Bar

200m Run

8 Toes to Bar

24 Double Unders

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Liberty

Teams of 2 (1:1)

5 sets

30 Single Unders

10 Hanging Knee Raises

100m Run

10 Hanging Knee Raises

30 Single Unders