SATURDAY 10/25/2025

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 partner workout is designed to build upper-body pulling strength, lower-body barbell stamina, and midline capacity. The rope climbs or strict pull-ups add skill and pulling demand, the front squats test barbell strength under fatigue, and the GHDs (or V-ups) create the majority of the volume, making midline endurance the limiter. The partner structure ensures constant turnover with short rests, keeping intensity steady throughout.

STRATEGY & FLOW: The rope climbs and front squats act as the turnover engine to free the partner working on GHDs. Athletes should keep rope climbs sharp and efficient, then move into the squats quickly to prevent the GHD athlete from overextending their set. Front squats should feel light-moderate, and ideally remain unbroken. The GHDs are the time driver, steady rhythm with quick partner switches will accumulate volume best.

Rope Climbs - Approach: Keep these fast and sharp; no wasted setup time. Execution: Rope climbs, tight clamp and stand tall before reaching. Pull-ups, smooth singles or doubles with full control.

Front Squats - Approach: Aim for unbroken sets unless extremely fatigued. Execution: Elbows up, strong midline, hips below parallel, drive to full extension.

GHD Sit-Ups - Approach: Steady pacing, don’t sprint the first few reps. Execution: For GHDs, hands touch floor at bottom, both hands to foot pad at top. For V-ups, hands and feet meet simultaneously.

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METCON:

Cornhuskers

Freedom (RX'd)

Teams of 2

5 Rounds

Partner 1:

2 Rope Climbs ( or 10 Strict Pull Ups)

12 Front Squats (135/95)

Partner 2:

20 GHDs (Or V-Ups)

-Switch when both are completed

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Independence

Teams of 2

5 Rounds

Partner 1:

1 Rope Climb (or 5 Strict Pull Ups)

12 Front Squats (95/65)

Partner 2:

16 GHDs (Or V-Ups)

-Switch when both are completed

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Liberty

Teams of 2

5 Rounds

Partner 1:

2 Zombie Rope Climbs (or 10 Ring Rows)

12 Dumbbell Front Squats (light)

Partner 2:

20 Sit Ups

-Switch when both are completed