TUESDAY 10/28/2025

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 an aerobic capacity and pacing workout focused on building repeatable efforts at varying intensities. The first long row at 70% acts as a warm-up and base pace effort. The middle interval set (8x200/175m @80%) trains controlled speed endurance, and the final 1000/875m row at 90% pushes athletes to sustain high output under accumulated fatigue.

STRATEGY & FLOW: The workout progresses in three clear intensity phases. The first 1000/875m establishes rhythm and breathing. The 8x200m segments should be faster but repeatable with short rests, emphasizing controlled pacing, each effort should be within 2–3 seconds of the previous. The final 1000m is the finisher: athletes should hold strong posture, consistent stroke power, and a target pace that’s about 5–8 seconds faster per 500m than their initial 70% row.

1000/875m Row @70% Effort - Approach: Use this as a controlled aerobic base effort; breathe through the nose if possible. Execution: Long, smooth strokes emphasizing leg drive over upper-body pull.

8x200/175m Row @80% Effort (Rest 30sec after each) - Approach: Hit a consistent, slightly faster pace than the opening piece. Execution: Drive hard with the legs, smooth transitions between strokes, and maintain split times within 2–3 seconds across all 8 rounds.

1000/875m Row @90% Effort - Approach: Push here—this is the final test of pacing discipline. Execution: Strong, consistent strokes; keep pressure on the drive phase and maintain a consistent stroke.

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METCON:

Jack-O-Lantern

Freedom (RX'd)

1000/875m Row @ 70% Effort

-Rest 3:00-

8x200/175m Row @ 80% Effort

*Rest 30 seconds after each set.

1000/875m Row @90% Effort

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Independence

800/700m Row @70% Effort

-Rest 3:00-

8x175/150m Row @80% Effort

*Rest 30 seconds after each set.

800/700m Row @90% Effort

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Liberty

500/400m Row @70% Effort

-Rest 3:00-

8x150/125m Row @80% Effort

*Rest 30 seconds after each set.

500/400m Row @90% Effort

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ACCESSORY:

Mayhem Mini-Pump –Glutes

3 Rounds at moderate weight (RPE 7)

10 Weighted Hip Thrusts

-rest 30 seconds-

10 GHD Hip Raises OR 20 Supermans

-Rest 1:00-2:00 between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds