THURSDAY 10/23/2025

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 workout is a high-skill gymnastics and conditioning test. The double unders set the heart rate high, then strict pressing stamina is tested through handstand push-ups and wall walks. The box jump overs serve as a midline and breathing reset, but they’ll also keep athletes under steady fatigue. The overall goal is to see if athletes can manage upper-body stamina under aerobic stress.

STRATEGY & FLOW: Athletes should expect a push-pull-press cycle, where breaking movements early prevents major slowdowns. Double unders and box jump overs need to be smooth, rhythmic, and efficient. The key separating elements will be how well athletes manage their sets of handstand push-ups and wall walks without redlining. Athletes should transition quickly between movements rather than standing still.

Double Unders - Approach: Aim for unbroken or two big sets if consistent with the rope. If prone to tripping, break into 3–4 quick sets with minimal rest. Execution: Relax the shoulders, keep the rope spinning from the wrists, and jump with consistent height.

Handstand Push-Ups - Approach: Break early into manageable sets, don’t risk failure. Execution: Keep a tight midline, drive heels to the wall, and lock out fully at the top.

Box Jump Overs - Approach: Maintain steady pacing, don’t sprint. Step-downs may be best for sustainability. Execution: Jump with two feet, clear the box, land softly, and turn for the next rep.

Wall Walks - Approach: Find a rhythm! don’t rush the walk up or down. Execution: Land hands, then move feet; touch the wall with the chest, then return under control.

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SKILL WORK:

Gymnastics - Pressing (Week 9)

Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?

Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.

Level 2: Complete max effort kipping handstand push ups within 2 minutes.

Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes

*Sets do not need to be completed unbroken. Perform max reps within the two minutes.

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METCON:

Ducks

Freedom (RX'd)

100 Double Unders

25 Handstand Push Ups

25 Box Jump Overs (20)

10 Wall Walks25 Box Jump Overs (20)

25 Handstand Push Ups

100 Double Unders

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Independence

80 Double Unders

20 Handstand Push Ups

20 Box Jump Overs (20)

8 Wall Walks

20 Box Jump Overs (20)

20 Handstand Push Ups

80 Double Unders

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Liberty

100 Single Unders

20 Dumbbell Push Press (light)

20 Box Step Ups (20)

5 Inchworms

20 Box Step Ups (20)

20 Dumbbell Push Press (light)

100 Single Unders