THURSDAY 10/30/2025

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:

STIMULUS: This is a grindy, full-body team workout emphasizing aerobic capacity, leg stamina, and synchronized pacing. The alternating structure between machines, wall balls, and shuttle runs keeps athletes moving through different planes and demands. The workout challenges teams to manage pacing and transitions efficiently while maintaining steady communication and effort through long, shared sets.

STRATEGY & FLOW: The key to this workout is consistent pacing and communication. The wall balls and ski/row efforts should be broken into short, manageable sets with quick switches to minimize fatigue. The shuttle runs should be steady and rhythmic, giving both partners a mental and physical breather before diving back into the machine. Teams that keep transitions fast and split work evenly will maintain intensity throughout.

Wall Balls - Approach: Alternate in small sets, 10–15 reps per partner is ideal to prevent fatigue.Execution: Keep chest tall, drive through heels, and use the full squat to power the throw. Try and switch with the ball in the air.

Ski or Row - Approach: Divide calories evenly in short, intense bursts of 10–15 calories each.Execution: Focus on strong pulls with powerful hip extension and recovery strokes that control breathing.

Shuttle Runs - Approach: Partners can alternate 2–4 lengths each, using the exchange to rest briefly. Each rep is 25 feet down + 25 feet back (50 feet total).Execution: Stay low on the turns, accelerate smoothly, and maintain posture upright through mid-stride.

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METCON:

Frankenstein

Freedom (RX'd)

Teams of 2

120 Wall Balls (20/14)

80/64 Calorie Ski (OR Row)

40x50ft Shuttle Run

80/64 Calorie Ski (OR Row)

120 Wall Balls (20/14)

* Split reps as desired

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Independence

Teams of 2

100 Wall Balls (20/14)

60/48 Calorie Ski (OR Row)

30x50ft Shuttle Run

60/48 Calorie Ski (OR Row)

100 Wall Balls (20/14)

* Split reps as desired

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Liberty

Teams of 2

60 Wall Balls (light)

50/40 Calorie Ski (OR Row)

20x50ft Shuttle Run

50/40 Calorie Ski (OR Row)

60 Wall Balls (light)

* Split reps as desired