WEDNESDAY 10/22/2025

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 built around machine buy-ins into classic gymnastics and barbell combinations. The stimulus is aerobic power with skill maintenance under fatigue. The row creates an elevated heart rate, while the following bodyweight and barbell movements test athletes’ ability to recover and perform high-skill work without failing reps.

STRATEGY & FLOW: Athletes should pace the row at about 80–85% effort, leaving room to immediately transition to the following movements. The first AMRAP is about maintaining steady push-ups and toes-to-bar while breathing consistently, while the second AMRAP demands control on burpees and barbell efficiency. The score is total completed rounds and reps after the row buy-in, so pacing early to avoid burnout is critical.

Row - Approach: Row at a controlled but challenging pace, about 80–85% effort. The goal is to finish without spiking the heart rate too high.Execution: Smooth pulls with consistent breathing, keeping stroke rate steady and power efficient.

Push-Ups - Approach: Break before failure, don’t redline the shoulders early.Execution: Keep elbows tucked, chest to deck, full lockout at the top.

Toes to Bar - Approach: Smooth, efficient kip swing, avoid rushing and breaking rhythm.Execution: Both feet must touch the bar between the hands at the same time, feet pass behind vertical on the back swing.

Burpee Over Bar - Approach: Find a repeatable rhythm, don’t sprint the first few reps.Execution: Chest and thighs touch the floor, two-foot jump over bar.

Overhead Squat - Approach: Aim for unbroken or two sets max.Execution: Full squat depth, lockout overhead with stable core and shoulders.

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METCON:

Fighting Illini

Freedom (RX'd)

8:00 AMRAP

50/40 Calorie Row

Max Rounds:

15 Push Ups

15 Toes to Bar

-rest 4:00-

8:00 AMRAP

50/40 Calorie Row

Max Rounds:

10 Burpee Over Bar

10 Overhead Squats (75/55)

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Independence

8:00 AMRAP

40/32 Calorie Row

Max Rounds:

10 Push Ups

10 Toes to Bar

-rest 4:00-

8:00 AMRAP

40/32 Calorie Row

Max Rounds:

10 Burpee Over Bar

10 Overhead Squats (65/45)

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Liberty

8:00 AMRAP

30/24 Calorie Row

Max Rounds:

10 Dumbbell Bench Press

10 Hanging Knee Raises

-rest 4:00-

8:00 AMRAP

30/24 Calorie Row

Max Rounds:

10 Up Downs

10 Dumbbell Front Squats (light)