WEDNESDAY 11/05/2025

NEW MONTH, NEW CHALLENGE: This month is all about KETTLEBELL SWINGS! We are asking you to complete 20 kettlebell swings every day this month. Those who complete 20 out of 30 days will receive a prize.

We have another fun start to our week with some long interval sets that have a solid blend of cardio, gymnastics, and weightlifting. Tuesday’s workout will be a bodybuilder’s dream, but it will turn into a nightmare once you get a few sets in. In the middle of the week, it’s another climb down and back up the ladder chipper. Thursday’s AMRAP is a triplet that will have you squatting some heavy weight under duress. For Friday, it’s going to be a hamstring, traps, and triceps kind of day as you will work through this muscle endurance grind for multiple sets. Saturday’s workout is a great partner workout that’ll get everyone excited for Friendsgiving!

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EVENTS:

Run Club moving to ONCE A MONTH - Will start back up in the new year.

Weightlifting Club moving to ONCE A MONTH - Will start back up in the new year.

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 midline and posterior chain endurance test paired with aerobic consistency. The combination of long rows, box jumps, and hang power cleans will tax leg stamina, grip endurance, and heart rate management. The barbell load is moderate, heavy enough to require attention to form but light enough to allow cycling for most athletes.

STRATEGY & FLOW: The structure is symmetrical: opening and closing rows with a demanding middle sequence. Athletes should settle into a strong but repeatable pace on the first 1000/850m row (80–85% effort) to set the tone. The box jumps elevate heart rate before transitioning into the hang power cleans, where grip and shoulder endurance become the limiter. After the second round of box jumps, the final row should be treated as a controlled push to the finish line, don’t redline too early.

Row - Approach: Maintain a steady 80–85% pace that allows smooth transitions to and from the barbell. Aim for negative splits, row slightly faster on the back half. Execution: Focus on powerful leg drive, strong hip extension, and relaxed recovery strokes. Keep breathing rhythmic to manage heart rate.

Box Jumps - Approach: Move at a steady, rhythmic pace, avoid rebounding early to save your calves for later rounds. Step down each rep if needed to control fatigue. Execution: Stand tall at the top of each jump with hips fully extended. Land softly and maintain posture throughout.

Hang Power Cleans - Approach: Choose a weight around 60–65% of 1RM Clean—moderate enough to cycle efficiently while under fatigue. Break into 2–3 small, deliberate sets to maintain form. Execution: Barbell starts from the hang; drive hips hard, keep elbows fast through the bar, and receive with knees slightly bent. Reset grip and breathing between reps.

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METCON:

Duthie Park

Freedom (RX'd)

1000/850m Row

25 Box Jumps (24/20)

25 Hang Power Cleans (155/105)

25 Box Jumps (24/20)

1000/850m Row

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Independence

850/775m Row

25 Box Jumps (20)

25 Hang Power Cleans (135/95)

25 Box Jumps (20)

850/775m Row

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Liberty

500/450m Row

25 Box Step Ups (20)

25 Hang Dumbbell Power Cleans (light)

25 Box Step Ups (20)

500/450m Row

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MINI PUMP:

Lower Pull

3 sets

10 Kettlebell Good Mornings @ RPE 6/10

-rest 30 seconds-

10 1+1/4 Kettlebell Goblet Squat RPE 7/10

-rest 1 minute between sets-

* 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.