Where We Are Headed
Twelve Weeks
to November 21
Saturday, November 21. Five numbers:
Back Squat · Bench Press · Deadlift · Overhead Press · VO₂ Test
Everything between now and then is built backward from that day.
The Arc
How It Works
One dial at a time. Volume, intensity, density, complexity. When intensity moves, volume holds. When density moves, load holds. Turning all four at once is how programs stall.
The week has a shape. High, moderate, low, high, moderate, moderate, rest. Monday and Thursday are heavy. Wednesday is easy on purpose. Two hard days never touch — that's why week five doesn't bury you.
Deloads are training. Week 6 and Week 11. Volume drops a third. Not optional, not for the tired, not something you skip to prove a point. Adaptation happens in the valley.
One hinge per week. Deadlifts Thursday. No swings, no DB deadlifts, no cleans stacked on top. If Saturday's WOD looks like it's missing something, this is why.
What to Expect
Week 1 has no numbers. Build to one heavy set of five on each lift, stop with two reps left. Those four numbers become your training max. Every percentage for eleven weeks comes off them. Chase a max on Thursday and you'll spend three months chasing a number you can't hit.
Weeks 1–2 will feel quiet. Less metcon, longer conditioning. We're building the base that weeks 7 through 10 sit on. Hard conditioning starts week 4 and doesn't let up.
Zone 2 means nasal breathing. Can't breathe through your nose, you're going too hard. Wednesday is not a workout you win.
Saturday stays Saturday. Skill block, WOD, accessory.
What We Need
Log every number. Say two reps in the tank and mean two. Take both deloads all the way. Show up Wednesday.
Twelve weeks. Five numbers. See you Monday.
— MesserFit
Monday, August 24 - Saturday, August 29
Monday, August 24
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + scorpion stretch/side + push-up to pike + bootstrapper + pvc pass through
Strength:
Every :90 x8 (12:00) -
2 power snatch
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 115/85 or 95/65 or 85/55
Rounds 7 and 8 @ 135/95 or 105/75 or 95/65
WOD:
For time -
30-25-20
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 20-30 thoracic plate opener on wall ball
https://youtu.be/RGKSvvjzMzI?si=f6nf0ngkY0rn2QGm
Tuesday, August 25
Warm-up: 2 rounds - 10 upward to downward dog + :30 easy jump rope + 10 scap pull + :30 alt calf stretch + 10 kip swing + :30 cat cow + 10 slow tempo ring row
WOD:
Every 6:00 x5 (30:00) -
200 meter run
50 double under or 100 singles
20 sit-up
5 bar muscle-up or 10 chest-to-bar pull-up or other pull variation
Accessory:
3x10-12 hamstring curls @ 85/55 or less
Wednesday, August 26
Warm-up: 8-6-4 alt back rack reverse lunge (light) + DB power clean (light) + thoracic rotation from runners lunge/side + alt Cossack squat + DB bent-over row/side (light)
Strength:
In 16:00, superset the following x3 (:90 rest between supersets) -
8-10/side 3-point DB/KB bent-over row (70/50 or 50/35 or 40/25)
12-15/side banded crossbody rear delt pull
15-20 banded pulldown from hollow
WOD:
12:00 EMOM for total reps -
:40 back rack reverse lunge (135/95 or 95/65 or 65/45)
:40 push-up
:40 DB power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10-12 DB lat pullover, slightly heavier than you did last week
https://youtube.com/shorts/E1fV2P-4Fgc?si=XAgz0M7P4VeHJUVf
Thursday, August 27
Warm-up: 2 rounds - 10 sumo KB deadlift (light) + 12 banded good morning + 10 supine toes-to-rig + 12 alt groiner + 10 alt box step-up + 12 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
30 KB swing (53/35 or 40/25 or 30/15)
15 toes-to-bar, knees-to-elbow, or v-ups
200-ft/side Filly carry (2 @ 70/53 or 53/35 or 40/25)*
15 box jump or alt step-up (24/20 in or lower)
30 calorie row, bike, or ski
*https://youtu.be/1_wihlv5rfI?si=2dtEGBN2JM8yRpbD
Accessory:
3x10-12 hip thrust @ moderately challenging weight (7/10 RPE)
Friday, August 28
Warm-up: 10-8-6 bench press (light) + thread the needle w/ thoracic rotation/side + Cuban press (very light) + banded pull-apart + banded forward raise
WOD:
In 35:00, complete 8 rounds @ steady pace (:90 rest between rounds) -
10-8-6-4-2-2-2-2
Bench press (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7 - 12 seated DB hammer curls (2 @ moderate weight)
After rounds 2,4,6,8 - :45/side Copenhagen plank (hold light DB @ hip if able)
Accessory:
3x10-12 deficit clamshell (hold light DB @ hip if able)
Saturday, August 29
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat + strict press (light) + inch worm w/ push-up + :30 chest opening stretch after each round
Partner WOD:
24:00 EMOM for total burpees (you go, I go) -
1 power clean
2 front squat
3 shoulder to overhead
Max bar-facing burpees in remaining minute
——————-
Suggested barbell weight = 135/95 or 95/65 or 65/45
P1 works for 1:00 while P2 rests, then partners switch to complete 12 rounds each
Accessory:
Mobility as needed
Monday, August 17 - Saturday, August 22
Monday, August 17
Warm-up: 2 rounds - 12 pvc pass through + 12 ring row (slow) + 10 hanging scap pull + 10 kip swing + 8 thruster (light) + 8/side thoracic opener from runners lunge
WOD:
“Fran”
21-15-9 for time -
Thruster (95/65 or 65/45 or 45/35)
Pull-up
Accessory:
3 rounds (:60 rest between rounds ) -
40 alt knee-to-elbow from plank
30 hollow rock
20 tuck-up
Tuesday, August 18
Warm-up: 2 rounds - 12 banded good morning + 10/side scorpion stretch + 8 upward to downward dog + 6 deadlift (light) + :30 alt calf stretch + :30 alt quad stretch
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
5 deadlift (start light and build to WOD weight)
10 GHD hip extension + :30 Sorenson hold (hold light plate if able)
15/side banded X walk
WOD:
For time -
800 meter run or row
40 deadlift @ BW, ¾ BW, or ½ BW
800 meter run or row
Accessory:
3x10 hamstring curls @ 85/55 or less
Wednesday, August 19
Warm-up: 10-8-6 banded pull-apart + push-up to pike + Pendlay row (light) + DB bench press (light) + thoracic opener on wall ball + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10 Pendlay row (135/95 or 95/65 or 65/45
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
WOD:
Complete 1 movement every 4:00 x5 (20:00) -
75 sit-up
100 double under or 200 singles
50 DB bench press (2 @ 50/35 or 40/25 or 30/15)
100 double under or 200 singles
75 sit-up
*For example, from 0:00-4:00 complete 75 sit-ups; from 4:00-8:00 complete jump rope (use any remaining time to rest)
Accessory:
Tabata barbell bicep curl (45/35 or less)
Thursday, August 20
Warm-up: 15:00 AMRAP - 5/side DB overhead walking lunge (light) + 5 clean pull + 5 high clean pull + 5 muscle clean + 10/side side lying banded open book stretch + 10 alt hamstring scoop
WOD:
25:00 AMRAP @ steady pace (zone 2) -
15/12 calorie bike
10 hang power clean (135/95 or 95/65 or 65/45)
5/arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or less)
Friday, August 21
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 alt box step-up + 6 inch worm w/ push-up + 8/side banded rear delt pull* + 10 alt groiner + :30 banded snow angel
*https://youtu.be/BuYaC8pr-TU?si=5lJwEpHaBQKhYrk2
WOD:
In 33:00, complete the following -
Every 3:00 x3 (9:00) -
200 meter row or ski
8 toes-to-bar, knees-to-elbow, or v-ups
Max burpee box jump over or step-over in remaining time (24/20 in or lower)
-3:00 rest-
Every 3:00 x3 (9:00) -
8 toes-to-bar, knees-to-elbow, or v-ups
8 burpee box jump over or step-over (24/20 in or lower)
Max row or ski meters in remaining time
-3:00 rest-
Every 3:00 x3 (9:00) -
8 burpee box jump over or step-over (24/20 in or lower)
200 meter row or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Note: Keep pace steady to maintain movement across these longer 9:00 intervals
Accessory:
3x10/side cable oblique rotation @ moderate weight (:60 rest between sets)
https://youtu.be/u2MfrzcJFY0?si=RQdAbRVUR9dGf2YP
Saturday, August 22
Warm-up: 2 rounds - :60 warm-up for Strength movement(s) + 5/side Turkish sit-up (light) + 10 KB deadlift (light) + 5 overhead squat w/ pvc pipe + 10 pvc pass through
Strength:
In 15:00, work on 1-2 of the following options -
Handstand work of choice (e.g., HSPU, HS walk practice/drills)
Gymnastics/bodyweight skill of choice (e.g., muscle-up, double unders)
Barbell lift or strength skill of choice
200-ft sled push @ challenging weight
WOD:
Complete 3 rounds @ steady pace (2:00 rest between rounds) -
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
2/side Turkish getup (53/35 or 40/25 or 30/15)
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
10 overhead squat, :01 pause @ bottom (45/35 barbell or less)
Accessory:
Mobility as needed
Monday, August 10 - Saturday, August 15
Monday, August 10
Warm-up: 2 rounds - 5 hanging scap pull + 5 kip swing + 10 muscle clean + 10 bootstrapper + 15 pvc pass through + 15 ring row + :30 easy jump rope
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Power clean @ 50, 55, 60, 65, 70, 75% 1RM respectively
*Weight should be light enough to complete each set with touch-and-go reps
WOD:
20:00 EMOM for total reps -
:40 bar muscle-up or pull-up
:40 wall ball (20/14 or 14/10 or 10/6)
:40 double under or singles
Rest
Accessory:
Tabata alternating banded side steps
Tuesday, August 11
Warm-up: 15:00 AMRAP - 10 DB RDL (light) + 5/side DB 1-arm bent-over row (light) + 10 upward to downward dog + 5/side thread the needle w/ thoracic extension + 10/side side lying banded open book stretch
Strength:
In 16:00, superset x3 (:90 rest between supersets) -
8-10/side 1-arm DB bent-over row (70/50 or 50/35 or 40/25)
10-15 GHD hip extension, weighted if able @ light/moderate weight
10-15 DB RDL w/ banded hip (2 @ 70/50 or 50/35 or 40/25)
WOD:
For time -
3,000 meter row
Accessory:
3x10-12 hamstring curls (85/55 or 65/44 or 55/35)
Wednesday, August 12
Warm-up: 10-8-6 supine toes-to-rig + push-up to pike + reverse goblet lunge/side (no weight) + alt Cossack squat + alt hamstring scoop + :30 alt calf stretch
Strength:
Every 2:00 x3 (12:00) -
8-10/side deficit reverse goblet lunge (53/35 or 40/25 or 30/15)
Max unbroken strict HSPU, pike push-up, or push-up variation (7/10 RPE)
WOD:
Every 3:00 x5 (15:00) -
200 meter run or 15/12 calorie bike (scale to 12/9)
15 toes-to-bar, knees-to-elbow, or v-up (scale to 10)
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35
Thursday, August 13
Warm-up: 2 rounds - 10 KB deadlift (light) + 20 alt shoulder tap from plank + :30 banded straddle stretch + 10/side scorpion stretch + 20 alt toe touch from plank + :30/side figure-4 stretch
Strength:
In 18:00, superset x3 (2:00 rest between supersets) -
:60 weighted plank (45# plate or less)
400-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)
20 sit-up (weighted @ 25# plate or less)
Accessory:
Superset x3 (:90 rest between supersets) -
:45-:60/side Copenhagen plank
10-12/side deficit clamshell
Friday, August 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 bench press (light) + 8 alt box step-up + 10/side 1-arm ring row + 8 Cuban press (5# plates or less)
WOD:
In 35:00, complete 10 rounds @ steady pace -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 -
12 alt goblet box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
After rounds 2,4,6,8,10 -
10 ring row or inverted barbell row, as horizontal as possible (feet elevated if able)
https://youtube.com/shorts/eWUJk3PSPRo?si=T2tNFP5fE8RHcvJU
Accessory:
3x10-12/side DB external rotation @ light/moderate weight
https://youtu.be/mbdDt0c9bZY?si=jz-4D_qHAAlKqgXX
Saturday, August 15
Warm-up: 8-6-4 back squat (light) + alt shoulder tap from handstand or pike + banded good morning + alt groiner + inch worm w/ push-up + figure-4 w/ rotation/side
Strength:
Every 2:00 x8 (16:00) -
5-5-5-5-3-3-3-3
Back squat (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
3 rounds for time (:60 rest between rounds) -
400 meter row or ski
30 KB swing (70/53 or 53/35 or 40/25)
20/15 calorie bike
30-ft handstand walk or :30 handstand walk progression of choice
400 meter run
Accessory:
Mobility as needed
Monday, August 3 - Saturday, August 8
Monday, August 3
Warm-up: 2 rounds - 5 deadlift + 5 hang clean + 5 thruster (light) + 15 pvc pass through + 5 inch worm w/ push-up + 5/side thoracic reach from runners lunge + 5/side scorpion stretch + 15 banded snow angel
Strength:
Every :90 x3 (9:00) -
12 DB lat pullover @ 50/35 or 40/25 or 30/15
16 alt DB plank pull through, feet elevated if able @ 50/35 or 40/25 or 30/15
WOD:
10 rounds for time (scale to 8) -
8 deadlift
6 hang power clean
4 thruster
200 meter run or row
*Suggested barbell weight = 105/75 or 85/55 or 65/45 (weight should be light enough to do reps unbroken)
Accessory:
3x8-10/side KB row from GHD Sorenson hold (53/35 or 40/25 or 30/15)
https://youtube.com/shorts/ZSXDewQaVPg?si=XmgmGcJpj5VwrrpF
Tuesday, August 4
Warm-up: 2 rounds - 8 upward to downward dog + :30 alt calf stretch + 10/side figure-4 stretch w/ rotation + :30 easy jump rope + 12 thoracic opener on wall ball
WOD:
In 30:00, complete the following for total sit-ups -
5:00 AMRAP / 5:00 rest (0:00-10:00) -
100 double under or 200 singles + max sit-ups in remaining time
—————
4:00 AMRAP / 4:00 rest (10:00-18:00) -
80 double under or 160 singles + sit-ups in remaining time
—————
3:00 AMRAP / 3:00 rest (18:00-24:00) -
60 double under or 120 singles + max sit-ups in remaining time
—————
2:00 AMRAP / 2:00 rest (24:00-28:00) -
40 double under or 80 singles + max sit-ups in remaining time
—————
1:00 AMRAP / 1:00 rest (28:00-30:00) -
20 double under or 40 singles + max sit-ups in remaining time
Accessory:
Mobility as needed
Wednesday, August 5
Warm-up: 8-6-4 walking lunge (no weight) + bench press (light) + banded pull-apart + alt thoracic reach from low squat + push-up to pike + alt Cossack squat
WOD:
25:00 AMRAP -
25/20 calorie row, bike, or ski
20 DB overhead walking lunge, 10/arm (50/35 or 40/25 or 30/15)
15 bench press (135/95 or 95/65 or 65/45)
10 burpee over DB
Accessory:
3x10-15 barbell hip thrust, :01 pause @ top (135/95 or less)
Thursday, August 6
Warm-up: 2 rounds - 8 barbell bent-over row (light) + 10 alt box step-up + :30/side couch stretch + 10/side banded open book stretch + 8 alt groiner + :30 cat cow
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10 barbell bent-over row (start @ moderate weight and build as able)
15/side banded lat pulldown
200-ft dual KB front rack carry (2 @ 70/53 or 53/35 or 40/25)
WOD:
For time -
30-20-10
Box jump over (24/20 in or lower)
DB renegade row, alternating (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side cable oblique rotation @ moderate weight
https://youtu.be/u2MfrzcJFY0?si=b3bN6MC8NON3OLnM
Friday, August 7
Warm-up: 2 rounds - 10 hanging scap pull + 10 kip swing + 10 slow tempo ring row + :30 chest opening stretch on rings + 10 alt shoulder tap from HS, pike, or plank + 10 banded good morning + 10 alt quad stretch
Strength:
Every :90 x4 (12:00) -
:30-:45 handstand work (e.g., HSPU, HS walk, alt shoulder tap from pike)
10 DB hammer curl + :30 DB gun hold (2 @ light to moderate weight)
WOD:
Every 6:00 x3 (18:00) -
200 meter run
20 pull-up
200 meter run
20 KB swing (70/53 or 53/35 or 40/25)
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00/side figure-4 stretch on rig
Saturday, August 8
Warm-up: 15:00 AMRAP - 8 alt pistol squat to bench + 10 supine toes-to-rig + 12 pvc pass through + 10/side thread the needle w/ thoracic rotation + 8 alt hamstring scoop
Strength:
Complete 4 rounds @ steady pace (2:00 rest between rounds) -
8-10 strict toes-to-bar or knees-to-elbow or 16-20 v-up
12-16 alt pistol squat
:45-:60 weighted plank @ moderate weight
200-ft double DB OH carry (2 @ 50/35 or 40/25 or 30/15)
*Scale OH carry to mixed grip carry (1 overhead + 1 suitcase or front rack)
https://youtu.be/Ip_UkwWqwYY?si=3mH2MS5UzLKIes5R
https://youtu.be/oCy17oTqeCQ?si=kDaPmywimBL5otrQ
Accessory:
3x10 reverse hyper @ light/moderate weight