TUESDAY 10/21/2025

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 descending interval-style effort, designed to build aerobic capacity, improve recovery speed, and sharpen repeatability under fatigue. The run and bike options hit similar time domains, with decreasing distances or calories forcing athletes to adjust pacing. The stimulus is sustainable effort across all sets while managing fatigue in shorter rest windows as the workout progresses.

STRATEGY & FLOW: Athletes should treat the opening interval as a chance to establish rhythm at about 75–80% intensity, then focus on maintaining consistency as the rest windows shorten. The decreasing distances or calories are meant to allow intensity to remain high without breaking down pacing. Recovery management is key, those who go out too hot will struggle with the reduced rest later in the workout.

Run Option - Approach: Begin the 400m at a moderate but steady effort, saving energy for the reduced rest later. Execution: Keep strides efficient and focus on posture during the runs. Breathe early and settle into rhythm quickly. Increase pace/stride as distance decreases.

Bike Option - Approach: Start the bike with a strong but repeatable pace, focusing on maintaining RPMs rather than sprinting. Execution: Use a steady cadence, pushing on the downstroke and pulling lightly on the upstroke to stay efficient.

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METCON:

Big Ten

Freedom (RX'd)

3 sets

400m Run

-Rest 1:00-

200m Run

-rest 45 seconds-

100m Run

-rest 2:00 between sets-

Or (You choose)

Bike Option

3 sets

25/20 Calorie Air Bike

-Rest 1:00-

15/12 Calorie Air Bike

-rest 45 seconds-

10/8 Calorie Air Bike

-rest 2:00 between sets-

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ACCESSORY:

Accumulate 4 minutes of a sandbag front hold at a challenging weight-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.

** Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

*** Score is total weight held