Weekly Overview: 26 October – 1 November

This week we set a new squat baseline and build strength you can use.

The theme is quality under load. We test a back squat 5RM, then follow it up with tempo squats, strict pressing, strict pulling and steady deadlifts. Two weightlifting sessions cover the snatch and the clean and jerk. The conditioning ranges from a short, punchy AMRAP to a big partner chipper and a relaxed Sunday circuit. Record your numbers, move well and choose options you can repeat.

Monday sets your back squat 5RM baseline: build to a heavy five at RPE 8, then two back-off sets. A fast seven-minute AMRAP of push-ups, pull-ups and double-unders follows.

Tuesday has two sessions. Press Play is 5 x 5 strict press and a 14-minute AMRAP of dumbbell push press, calories and toes-to-bar. Snatch School works a snatch complex, snatch balances and trunk and upper-back accessories.

Wednesday is a hinge day. Do 4 x 5 deadlifts at RPE 6-7, then three rounds of rowing, kettlebell swings, burpees and a sandbag carry inside a 20-minute cap.

Thursday slows the squat down with 3-second tempo reps. Then comes a 15-minute EMOM of bike or row, handstand push-up options and hollow holds. Missed Monday? Do the 5RM test today instead.

Friday is all about pulling. Strict pull-ups and dumbbell rows lead into Double Trouble: two long rounds of row, double-unders, pull-ups, push-ups and sandbag over-shoulder.

Saturday brings Clean & Jerk Club, with hang power clean and split jerk complexes and front squats. The Double Act partner chipper has a 35-minute cap: row, wall balls, swings, pull-ups and row again.

Sunday finishes with a steady five-station circuit of machine work, kettlebell deadlifts, carries, step-ups and core. Keep it conversational.

Your coach will help you choose the right loads, reps and skill options. Train hard. Scale smart. Keep moving well.

Monday: Five Alive

Today we set a back squat 5RM baseline for the weeks ahead. Then a short, sharp AMRAP keeps the upper body and rope busy.

Strength — Back Squat 5RM Baseline

Build to a heavy 5 @ RPE 8, then 2 x 5 @ 90% of today's 5RM.

RX:

• Warm-up sets: bar x5, then build in 4-6 sets of 5, resting 2-3 min as it gets heavy
• Top set: heavy 5 @ RPE 8 (full depth, no grinding). Record it
• Back-off: 2 x 5 @ 90% of today's 5RM, rest 2:00

Intermediate: Same as RX. Use jumps of 5-10kg and stop when bar speed slows or depth changes.

Scaled:

• Build to a confident 5 at full depth with the barbell
• If depth isn't there yet: goblet squat (KB/DB) or box squat to a target box at parallel
• Back-off: 2 x 5 @ 90% of your top set

Workout — Seven Up

7:00 AMRAP:

RX:

• 7 hand-release push-ups
• 7 pull-ups
• 20 double-unders

Intermediate:

• 7 push-ups (hands on box if needed)
• 7 banded pull-ups
• 20 double-under attempts or 40 single-unders

Scaled:

• 7 incline push-ups (hands on box)
• 7 inverted rows (bar racked low in the rig)
• 40 single-unders

Strategy

Pacing - On the squats, RPE 8 means about two good reps left. Take the top set there and no further. In the AMRAP, find a steady rhythm from the first round rather than sprinting and stalling.

Efficiency - Brace before every squat rep and keep your warm-up jumps sensible so you arrive at the top set fresh. Have the rope and pull-up bar close together to keep transitions short.

Red Flags - Depth changing, bar speed slowing sharply or reps grinding: that set is your top set. In the workout, push-ups turning into singles or the rope tripping repeatedly means it's time to scale.

Tuesday: Press Play

Strict pressing builds the base, then a 14-minute AMRAP pairs overhead work with calories and midline.

Strength — Strict Press

5 x 5 @ RPE 7, rest 2:00.

RX:

• Bar x5, then build in 2-3 warm-up sets
• 5 x 5 strict press @ RPE 7 (2-3 reps in reserve)
• Rest 2:00 between sets

Scaled: 5 x 5 with a light technique bar or 2 DBs, strict, full lockout, RPE 7.

Workout — Upper Deck

14:00 AMRAP:

RX:

• 10 DB push press (2 x 22.5/15kg)
• 12/10 cal row, bike erg, echo bike or ski
• 10 toes-to-bar

Intermediate:

• 10 DB push press (2 x 15/10kg)
• 12/10 cal row, bike erg, echo bike or ski
• 10 hanging knee raises

Scaled:

• 10 DB push press (2 x 10/7.5kg)
• 12/10 cal row, bike erg, echo bike or ski
• 10 lying leg raises

Strategy

Pacing - Keep 2-3 reps in reserve on every press set. In the AMRAP, treat the machine as steady work rather than a sprint so your shoulders and grip recover.

Efficiency - Squeeze glutes and ribs down on the strict press so the bar travels straight. On the push press, dip and drive with the legs and let the dumbbells finish overhead.

Red Flags - Leaning back to finish strict presses, or toes-to-bar breaking into singles early. Lighten the load or switch to the knee raise or leg raise option.

Tuesday: Snatch School

A technique-focused snatch session: a complex to groove positions, light snatch balances for speed under the bar, then trunk and upper-back work.

Strength — Snatch Complex

5 x (1 snatch pull + 1 hang power snatch + 2 overhead squats) @ 50-60%.

RX:

• Set 1: 50%
• Set 2: 55%
• Set 3: 55%
• Set 4: 60%
• Set 5: 60%
• Each set: 1 snatch pull + 1 hang power snatch (from above the knee) + 2 overhead squats
• Rest 1:30-2:00

Scaled:

• 5 x complex with PVC, technique bar or empty bar
• Hang power snatch from mid-thigh
• Overhead squat to a box if depth or overhead position isn't there yet

Strength — Snatch Balance

3 x 3, light (50-60% of snatch).

RX:

• Set 1: 50%
• Set 2: 55%
• Set 3: 60%
• Bar on the back in snatch grip. Drop fast under the bar, catch in a full squat, stand
• Rest 1:30

Scaled: 3 x 3 pressing snatch balance or drop snatch with PVC or empty bar.

Accessory — Trunk & Upper Back

3 rounds, not for time:

RX:

• 10 banded pull-aparts
• 30s hollow hold
• 10 bird dogs (5 each side)

Scaled:

• 10 banded pull-aparts
• 30s tuck hollow hold
• 10 bird dogs (5 each side)

Strategy

Pacing - These are light percentages for a reason. Use every set to rehearse the same positions, and only move up when the previous set looked clean.

Efficiency - Keep the bar close in the pull and finish tall before pulling under. On the snatch balance, move your feet and body down fast rather than pressing yourself under.

Red Flags - The bar swinging away from you, soft elbows overhead or losing the overhead squat at the bottom. Drop the weight or use the box and PVC options.

Wednesday: Hinge Thing

Controlled deadlifts at a moderate effort, then a three-round piece mixing a machine, swings, burpees and a heavy carry.

Strength — Deadlift

4 x 5 @ RPE 6-7 (~65-70%), rest 2:00.

RX:

• Build in 3-4 warm-up sets
• Sets 1-2: 5 reps @ ~65%
• Sets 3-4: 5 reps @ ~70%
• Rest 2:00
• Stay at RPE 6-7: 3-4 reps left in the tank

Scaled: 4 x 5 KB deadlift (16-32kg), or a light barbell deadlift with the bar raised on plates if needed to keep a neutral back.

Workout — Carry On

3 rounds for time:

RX:

• 500m row (or 25/20 cal bike erg, 20/16 cal echo bike, 25/20 cal ski)
• 15 KB swings to eye level (24/16kg)
• 10 burpees
• 40m sandbag carry (heavy bag)

Intermediate:

• 500m row (or cals as RX)
• 15 KB swings to eye level (20/12kg)
• 10 burpees
• 40m sandbag carry (medium bag)

Scaled:

• 500m row (or cals as RX)
• 15 KB swings to eye level (16/8kg)
• 10 step-back burpees
• 40m sandbag carry (light bag)

Target Times

Cap: 20:00. Choose options that let you finish all three rounds inside the cap.

Strategy

Pacing - Keep the deadlifts honest at 3-4 reps in reserve; this is not a test. In the workout, hold the same machine pace every round so the swings and burpees don't fall apart.

Efficiency - Push the floor away and keep the bar close on the deadlift. Snap the hips on the swings, and hug the sandbag high and tight so you can walk without stopping.

Red Flags - Rounding through the back on deadlifts or swings, or repeatedly dropping the sandbag. Lighten the load and keep the positions strong.

Thursday: Time Under Tension

Tempo squats build control at a moderate load. Then a 15-minute EMOM rotates between engine, pressing and midline.

Strength — Tempo Back Squat

4 x 6 @ 65% (3s down, no pause), rest 2:00.

RX:

• 4 x 6 tempo back squat @ 65% of estimated 1RM
• Tempo: 3 seconds down, no pause, drive up
• Rest 2:00
• Missed Monday? Do the 5RM test instead: build to a heavy 5 @ RPE 8, then 2 x 5 @ 90% of it

Scaled: 4 x 6 tempo goblet squat, or tempo back squat to a box at parallel, at a weight you control for the full 3 seconds.

Workout — Bike, Balance, Brace

15:00 EMOM (5 rounds):

RX:

• Min 1: 12/9 cal echo bike or 15/12 cal row
• Min 2: 5-8 kipping handstand push-ups
• Min 3: 30s hollow hold

Intermediate:

• Min 1: 12/9 cal echo bike or 15/12 cal row
• Min 2: 6 pike push-ups, feet on box
• Min 3: 30s hollow hold

Scaled:

• Min 1: 10/7 cal echo bike or 12/10 cal row
• Min 2: 8 DB strict press (2 x 10/7.5kg)
• Min 3: 30s tuck hollow hold

Accessory — Upper Back & Trunk

3 rounds, not for time:

RX:

• 12 banded pull-aparts
• 20s side plank each side

Scaled:

• 12 banded pull-aparts
• 20s side plank on knees each side

Strategy

Pacing - Count the full three seconds on every descent, including the last rep of each set. In the EMOM, finish each minute with some rest so all five rounds look the same.

Efficiency - Stay braced and keep your chest up through the slow lowering. Choose a handstand push-up rep target in the 5-8 range that you can hit every round.

Red Flags - Rushing the tempo, or the bar drifting forward out of the bottom. In the EMOM, not finishing the calories or presses within the minute means you should scale. A lower back lifting off the floor in the hollow hold calls for the tuck option.

Friday: Pull Request

A strict pulling day with pull-ups and rows, followed by a longer two-round piece that tests your engine and grip.

Strength — Strict Pull-up

5 sets x 3-5 reps, rest 1:30.

RX:

• 5 x 3-5 strict pull-ups
• If you can do 8+ strict reps: add 5-10kg (DB held between the feet)
• Rest 1:30

Intermediate: 5 x 3-5 banded strict pull-ups (pick a band that lets you finish every rep with control).

Scaled: 5 x 5 inverted rows under a bar racked low in the rig (walk feet forward to make it harder).

Accessory — DB Bent-Over Row

3 x 10, moderate, rest 1:00.

RX:

• 3 x 10 DB bent-over row (2 DBs, moderate)
• Flat back, pull to the hips, pause 1s at the top

Scaled: 3 x 10 single-arm DB row each side, hand supported on a bench.

Workout — Double Trouble

2 rounds for time:

RX:

• 600m row (or 30/24 cal bike erg or ski, 24/18 cal echo bike)
• 40 double-unders
• 15 pull-ups
• 20 push-ups
• 10 sandbag over-shoulder (heavy bag)

Intermediate:

• 600m row (or cals as RX)
• 40 double-under attempts or 80 single-unders
• 15 banded pull-ups
• 20 push-ups (hands on box as needed)
• 10 sandbag over-shoulder (medium bag)

Scaled:

• 450m row (or 22/18 cal bike erg or ski, 18/14 cal echo bike)
• 80 single-unders
• 15 inverted rows
• 20 incline push-ups
• 10 sandbag ground-to-shoulder (light bag)

Target Times

Cap: 26:00. Pick options that get you through both rounds inside the cap.

Strategy

Pacing - Your arms will already have done plenty of work by the time the workout starts. Break pull-ups and push-ups into small sets from the beginning, and row at a pace you could repeat.

Efficiency - Start every strict pull-up from a full hang with shoulders engaged. In the workout, use your legs on the row and the sandbag so your arms are saved for the gymnastics.

Red Flags - Kicking or half reps on the strict pull-ups, or push-ups collapsing at the hips. Scale the band, the box height or the reps to keep every rep clean.

Saturday: Clean & Jerk Club

Weightlifting work for the clean and jerk: a hang power clean and split jerk complex, front squats, then positions and trunk work.

Strength — Hang Power Clean + Split Jerk

5 x (2 hang power cleans + 1 split jerk) @ 60-65%.

RX:

• Set 1: 60%
• Set 2: 60%
• Set 3: 62.5%
• Set 4: 65%
• Set 5: 65%
• Each set: 2 hang power cleans (from above the knee) + 1 split jerk
• Rest 1:30-2:00

Scaled:

• 5 x complex with PVC, technique bar or empty bar
• Push press in place of the split jerk if the split isn't stable yet

Strength — Front Squat

3 x 3 @ 65%, rest 2:00.

RX:

• 3 x 3 front squat @ 65% of front squat 1RM
• Rest 2:00
• Upright torso, elbows high, full depth

Scaled: 3 x 3 goblet squat or empty-bar front squat to full depth.

Accessory — Positions & Trunk

3 rounds, not for time:

RX:

• 20s split-stance hold with empty bar overhead (switch front leg each round)
• 10 dead bugs (5 each side)
• 10 banded pull-aparts

Scaled:

• 20s split-stance hold with PVC overhead (switch front leg each round)
• 10 dead bugs (5 each side)
• 10 banded pull-aparts

Strategy

Pacing - Stick to the percentages. Clean, consistent reps at 60-65% will do more for your lifting than chasing a heavy single.

Efficiency - Finish the extension before pulling under in the clean and meet the bar with fast elbows. In the jerk, dip straight down and punch under into a stable split.

Red Flags - Catching cleans with elbows low or the bar crashing, or jerks landing with feet in a line. Reduce the weight or use the push press option.

Saturday: Double Act

A big partner chipper. Share the work, communicate well and keep moving together from the first row to the last.

Workout — Row, Throw, Swing & Pull

For time, in pairs:

RX:

• 2000m row (or 100/80 cal bike erg or ski, 80/64 cal echo bike)
• 80 wall balls (9/6kg to 3m/2.7m)
• 60 KB swings, overhead (24/16kg)
• 40 pull-ups
• 2000m row (or cals as above)

Intermediate:

• 2000m row (or cals as RX)
• 80 wall balls (6/4kg to 3m/2.7m)
• 60 KB swings, eye level (20/12kg)
• 40 banded pull-ups
• 2000m row (or cals as RX)

Scaled:

• 2000m row (or cals as RX)
• 80 wall balls (4kg to a lower target, ~2.5m)
• 60 KB swings, eye level (16/8kg)
• 40 inverted rows
• 2000m row (or cals as RX)

Target Times

Cap: 35:00. Choose options that let your pair reach the final row inside the cap.

Strategy

Pacing - Agree your switching plan before the clock starts. Keep turns short enough that each partner can work at a strong, steady pace, and leave something for the closing row.

Efficiency - Keep changeovers quick and have the resting partner ready to go. Split the wall balls, swings and pull-ups into sets you can both repeat without long pauses.

Red Flags - One partner doing long sets to failure, wall balls missing the target or swings losing their hinge. Shorten the sets and scale the load or target.

Sunday: Sunday Steady

A relaxed, steady circuit to finish the week. Keep moving and breathe easily: this should feel like good work, not a race.

Workout — Five Station Steady Circuit

2 rotations x 5 stations: 3:00 work / 1:00 transition (40:00).

RX:

• 1. 3:00 machine of choice, easy conversational pace
• 2. 3:00 KB deadlift (24/16kg)
• 3. 3:00 DB farmer carry, 20m shuttles (2 x 22.5/15kg)
• 4. 3:00 DB step-ups to a low box (2 x 15/10kg, 40cm)
• 5. 3:00 plank / dead bug, alternating every 30s
• 1:00 transition after each station
• Complete 2 full rotations

Intermediate:

• 1. 3:00 machine of choice, easy pace
• 2. 3:00 KB deadlift (20/12kg)
• 3. 3:00 DB farmer carry, 20m shuttles (2 x 17.5/12.5kg)
• 4. 3:00 DB step-ups (2 x 10/7.5kg, 40/30cm box)
• 5. 3:00 plank / dead bug, alternating every 30s

Scaled:

• 1. 3:00 machine of choice, easy pace
• 2. 3:00 KB deadlift (16/8kg)
• 3. 3:00 DB farmer carry, 20m shuttles (2 x 12.5/7.5kg)
• 4. 3:00 bodyweight step-ups (30cm box)
• 5. 3:00 plank on knees / dead bug, alternating every 30s

Strategy

Pacing - You should be able to hold a conversation throughout. If you can't, slow down.

Efficiency - Use each minute of transition to get to the next station and set up calmly. Stand tall on the carries and drive through the whole foot on the step-ups.

Red Flags - Breathing hard on the machine, rounding on the deadlifts or hips sagging in the plank. Ease the pace, lighten the load or take the knees option.

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