WEDNESDAY 10/29/2025

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:

This Clean & Jerk session focuses on refining speed, timing, and bar path while building strength under moderate load. The 5x1 structure allows athletes to practice consistent execution across sets without excessive fatigue. Each lift should emphasize a strong, quick turnover in the clean and a confident, balanced split in the jerk. This session develops coordination between the pull and overhead phases, reinforcing technical positions and posture throughout. Athletes should aim for smooth transitions between clean and jerk, maintaining rhythm and composure from setup to recovery.

STIMULUS: This workout combines midline endurance, coordination, and pressing stamina in a steady, grind-style triplet. The GHDs (or V-Ups) challenge the core, double unders elevate the heart rate and tax coordination, and wall walks test shoulder stability under fatigue. The stimulus is moderate-high volume with a steady aerobic feel, athletes should move smoothly without hitting failure in any one movement.

STRATEGY & FLOW: The goal is to maintain continuous movement and consistent pacing across all five rounds. GHDs should be smooth and unbroken early, while double unders should be treated as a rhythm station—stay calm and controlled. Wall walks will get slower as fatigue sets in, so athletes should focus on efficient positioning and deliberate breathing. The workout flows best when transitions are tight and rest between movements is minimal.

GHD Sit-Ups - Approach: Maintain a smooth tempo; break into two quick sets if needed to save the core. Execution: Hands must touch the floor at the bottom, both hands touch the footpad at the top (for GHDs).

Double Unders - Approach: Stay relaxed and find your rhythm early in each set. Execution: Keep elbows tight, spin from the wrists, and maintain a steady vertical jump. Lay your jump rope down when complete.

Wall Walks - Approach: Smooth, controlled reps, don’t rush up or down the wall. Execution: Hands land before the wall walk starts, feet climb steadily, and chest touches wall at the top before returning under control.

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STRENGTH:

Clean & Jerk

5x1 (@ 75–80%)

-every 1:30 per set-

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METCON:

Cobwebs

Freedom (RX'd)

4 Rounds

20 GHDs (or V-Ups)

75 Double Unders

5 Wall Walks

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Independence

4 Rounds

15 GHDs (or V-Ups)

60 Double Unders

4 Wall Walks

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Liberty

4 Rounds

15 Sit Ups

60 Single Unders

3 Inchworms