Week 3
MONDAY, SEPT 14 — SQUAT
CNS: HIGH · Strength: Priority · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat (30:00)
Build to 78%, then 4 sets × 4 reps @ 78% e1RM. Rest ~2:00
Effort standard: still fast out of the bottom. Rep 4 slower than rep 1 is fine this week.
Red flag: knee cave on rep 3 → 73% for remaining sets.
Accessory — Dumbbell Split Squat
3×8/Leg, RIR 2-3. Rest :90 Sec
Conditioning (14:00 cap)
2,500m row or ski @ steady pace, Every 2 min 40 Double unders 60 single unders
Cooldown (5:00) — :90/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 15 — BENCH PRESS
CNS: MODERATE · Strength: Priority · Conditioning: Support · 60:00
Warm-up (7:00) — 2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle
Strength — Bench Press (22:00)
4 sets × 4 reps @ 78% e1RM. Rest ~2:00. Make sure to ask for a spot.
Accessory — Dumbbell Tricep Rollovers
3×10 - RIR 1, Rest :90 Sec
Conditioning — 3 × 8:00 blocks, 2:00 rest between (30:00)
Zone 3. Score each block separately.
Block A — AMRAP 8:00
15/12 cal bike / 12 wall ball (20/14 or 14/10 or 10/6) / 9 burpee
Block B — AMRAP 8:00
200m run / 10 ring row / 10 hand-release push-up
Block C — AMRAP 8:00
250m row or ski / 12 box step-over (24/20 or lower) / 9 HSPU or :30 handstand hold
The standard is equal effort. Different movements, so the numbers won't match. Every block should finish at the same RPE 7 — hard, continuous, able to speak in short sentences. For an example of a BPM pace this is would be me holding 155 average over the 8 min. This might get difficult around the 4-5 min mark, but remember https://www.youtube.com/watch?v=HldWkV6T_-Y
WEDNESDAY, SEPT 16 — ZONE 2
CNS: LOW · Resilience: Maintain · 60:00
Warm-up (6:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / :60/side hip flexor
Conditioning — 30:00 AMRAP @ steady pace, zone 2
400m run
400m row or ski
40/30 calorie bike
40 TTB or GHD SU or Ab Mat sit-up
Long fixed distances. Nasal breathing throughout.
E7 positional block (16:00) — 3 rounds @ steady pace:
2/side Turkish getup (53/35 or 40/25 or 30/15)
10-12 alt pistol squat or box-assisted pistol, own the positions.
200-ft/side KB mixed front rack / suitcase carry (2 @ 53/35 or 40/25 or 30/15)
Cooldown (5:00) — :60/side pigeon, :60/side figure-4
THURSDAY, SEPT 17 — DEADLIFT + HANG WORK
CNS: HIGH · Strength: Priority · 60:00 · Hinge day
Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold
Strength — Deadlift (26:00)
4 sets × 4 reps @ 78% e1RM. Reset every rep. Rest ~3:00.
Effort standard: every rep identical. Position week.
Red flag: any lumbar rounding = set over. Drop 10%, finish there.
Barbell — Hang Power Clean (14:00)
Every :90 × 8 rounds:
3 hang power clean + 3 front squat
55-60% clean e1RM
Unbroken every round. From above the knee, not the floor. Again own the front rack position, own the bottom of the front squat. If you're missing the front rack, if the bar is not staying tight, or you are collapsing in the front squat, the load is wrong — this is a position drill. I am looking for perfection in your framing and positions. DO NOT DRILL BAD REPS.
Cooldown (8:00) — :60/side banded hamstring, 2:00 front rack mobility, :60/side lat
FRIDAY, SEPT 18 — OVERHEAD PRESS
CNS: MODERATE · Skill: Maintain · 60:00
Warm-up (7:00) — 2 rounds: 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk-up
Strength — Strict Press (22:00)
4 sets × 4 reps @ 78% e1RM. Strict, no leg drive. Rest ~2:00.
Red flag: excessive lumbar extension to finish → drop 5%.
Skill — 12:00 EMOM
Rotating, athlete picks their level at each:
:40 handstand work — walk, hold off wall, or box pike
:40 Bar Complex — bar muscle-up, C2B, chin-over, come off the bar, repeat - Scale: off your highest level skill. 1 pull up then max ring row is a perfectly acceptable alternative.
:40 double under or singles
Rest
E6 superset (14:00) — ×3, :90 rest:
10-12 DB chest supported row
12-16 DB plank pull-through, feet elevated if able
16-20/side plank banded or dumbbell crossbody rear delt pull
Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side
SATURDAY, SEPT 19 — LIFT & MOVE
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (8:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold
Skill — 10:00 open block
Athlete's choice.
WOD — for time (~24:00 min)
Warm up the thrusters. I know the workout is a warm up in itself but It wouldn’t be a terrible idea to ramp up to a heavy single. Then plan your attack from there.
800m run → 8 thruster (95/65 or 75/55 or 45/35)
600m run → 6 thruster (115/75 or 95/65 or 65/45)
400m run → 4 thruster (135/95 or 115/75 or 75/55)
200m run → 2 thruster (155/105 or 135/95 or 95/65)
Inverse ramp - the run gets shorter, the bar get heavier.
Accessory (8:00) — 3×15-20 Chest supported rear delt fly + 3×12 seated DB hammer curl
Week 2
MONDAY, SEPT 7 — SQUAT
CNS: HIGH · Strength: Priority · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat (25:00)
Build to 75% TM, then 5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Effort standard: Reps should be repeatable and fast out of the bottom. There shouldn’t be any grindy reps here.
Conditioning (20:00 cap)
4 Rounds - Start this conditioning piece the same way you finish it. Consistent pacing and no redlining.
30/25 Calorie Bike
30/25 Calorie Row
15 Burpees
Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 8 — BENCH PRESS
CNS: MODERATE · Strength: Priority · 60:00
Warm-up (7:00) — 2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle
Strength — Bench Press (28:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Effort standard: Reps should be repeatable and fast out of the bottom. There shouldn’t be any grindy reps here.
Conditioning — Pull Superset (16:00)
Superset ×3, 2-3 min rest:
8-10/side 3-point DB RIR 1
12-15/Chest Supported Rear Delt Raises RIR 0
15-20 banded straight arm pulldown from hollow RIR 0
Finisher (5:00) — 3×10-12 DB skull crusher, moderate load taken to failure
WEDNESDAY, SEPT 9 — ZONE 2
CNS: LOW · Resilience: Maintain · 60:00
Warm-up (6:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / :60/side hip flexor
Conditioning — 30:00, timed stations @ steady pace, zone 2
3 rounds with a partner “you go, I go” on 2. and 3. 2:30 at each station.
Row or ski or bike together (It does not have to be the same implement)
Loaded Flexion: TTB → GHD SU → Sit Up
Row or ski or bike together (It does not have to be the same implement)
Barbell Ab Rollouts
No score. Nobody wins this.
carry block (16:00) — 3 rounds @ steady pace:
200-ft/side 1-arm KB farmers carry (70/53 or 53/35 or 40/25)
:60 Sorenson hold
:30 handstand Hold (work on holding positions slightly off the wall) Scale by using the plyo box to achieve and inverted position
Cooldown (5:00) — :60/side pigeon, :60/side figure-4
THURSDAY, SEPT 10 — DEADLIFT
CNS: HIGH · Strength: Priority · 60:00 · Sole hinge exposure this week
Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold
Strength — Deadlift (30:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81] Reset every rep.
Effort standard: every rep looks the same. This is a position week, not a grind week.
Red flag: any lumbar rounding = set over. Drop 10% and finish the remaining sets there.
Accessory (10:00) — superset ×3, :90 rest:
10-15 GHD Hamstring Dom., :01 pause at top
15/side banded X walk
Conditioning (12:00 Cap)
Effort standard: Go For it. Meg talk trash in the AM.
1,200 M Row
60 KBS (70/55)
30 Box Jump with step down
10 Muscle Bar Muscle Up → 10 CTB PU + 10 Push Up → 10 Pull Up + 10 Push Up
FRIDAY, SEPT 11 — OVERHEAD PRESS
CNS: MODERATE · Skill: Maintain · 60:00
Warm-up (7:00) — 2 rounds: 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk-up
Strength — Strict Press (25:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Red flag: rib flare or lumbar extension to finish the rep → drop 5%.
Conditioning — 75-50-25 @ steady pace, zone 3 (25:00 cap)
Row, bike, or ski calories
Jump Lunges (knee does not need to touch the ground) or Jumping Air Squat if you have a positional issue with the lunges (just a little pop off the ground)
After each round: 200-ft/side 1-arm farmers carry (53/35)
Hold the same pace on the round of 25 that you held on the 75.
Cooldown (3:00) — 2:00 banded shoulder distraction, :60/side
SATURDAY, SEPT 12 — LIFT & MOVE
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (8:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold
Skill — 12:00 open block
Athlete's choice. Pull-up progression, handstand work, double unders, or mobility.
WOD — 3 rounds for time, :60 rest between rounds (~28:00)
400m row or ski
20 DB single arm overhead Push Press, 10/arm (50/35)
20/15 calorie bike
20 BW Ring/TRX Rows (feet elevated)
400m run
Accessory (8:00) — 3×15-20 banded rear delt fly + 3×12 seated DB hammer curl
Week 1
MONDAY, AUGUST 31 — SQUAT
Warm-up
3 rounds: 250m row or ski / 10 air squat / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat
Build to one heavy set of 5. Stop when the bar slows — you should finish with 2 reps left in the tank, not 0.
Then: 3 sets of 5 @ 90% of that top set. Rest as the rack rotates (~3:00).
Write your top set down. Every percentage for the next 11 weeks comes off this number.
Accessory
3×12-15/side DB split squat, moderate weight, :60 rest.
2×20/side Active Copenhagen (from the knee not the foot. I don’t want to stress the MCL) Body weight; :60 rest
Conditioning
20:00 @ steady pace, zone 2
40 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups
30 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups
20 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups
10 Row/Ski Cals 30 Air Squats 20 Push Ups 10 Pull Ups
Nasal breathing the whole way. If you can't breathe through your nose, slow down. Scale the push up in a way that you get 20 reps in a row. There should be consistent moving no stopping to let you ATP recover.
TUESDAY, SEPTEMBER 1 — BENCH PRESS
Warm-up
2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle
Strength — Bench Press
Build to one heavy set of 5, 2 reps in the tank.
Then: 3 sets of 5 @ 90% of that top set. Rest ~3:00.
Record the top set.
Accessory 1 - 3 Sets with :90 rest
8 Dumbbell Rollovers RIR 1-2
Accessory 2 — superset ×4, :90 rest
10-12 Pendlay row, Get after these
12-15 DB lat pullover, challenging
Accessory 3 - 3+ Sets with :90 rest
.8 Incline DB Supinated Bicep Curl RIR 1
+ after your last set drop 20% of the weight and take a set to total failure.
WEDNESDAY, SEPTEMBER 2
Warm-up
:60/side banded hamstring stretch / :60 chest opener / :60 foam roll t-spine
Conditioning
35:00 AMRAP @ steady pace, zone 2-3
500 run, row, or ski
20 Toes to Bar or Incline Reverse Crunch, GHD Sit Up if your shoulders are sore.
200-ft KB farmers carry — 2× length of gym (2 @ 70/53 or 53/35)
20 Walking Lunges (body weight)
90 seconds of single unders.
This is not a workout you win. No redlining, no racing. If your heart rate climbs back off.
Cooldown
:60/side pigeon / :60 lat stretch
THURSDAY, SEPTEMBER 3 — DEADLIFT
Warm-up
3 rounds: 250m row / 10 good morning, empty bar / 10 glute bridge / :30 hollow hold
Strength — Deadlift
Build to one heavy set of 5, 2 reps in the tank. Not a max. Stop the set the moment your back position changes.
Then: 3 sets of 5 @ 90% of that top set. Reset every rep — no touch-and-go. Rest ~3:00.
Record the top set.
Accessory — superset ×3, :90 rest
10-15 GHD hip extension, :01 pause at top
10-12 hamstring curl, moderate Use a seated variation, the prone machine, GHD, or TRX
Conditioning
4 Min on. 4 Min off. 4 Rounds. With a Partner.
30 Cal Bike with the remaining time Max front squat with barbell 35#45# only. Use DBs if your front rack position is not perfect.
While your partner is working you are resting.
FRIDAY, SEPTEMBER 4 — OVERHEAD PRESS
Warm-up
2 rounds: 20 Band Face Pull/ 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk
Strength — Strict Press
Build to one heavy set of 5, 2 reps in the tank. Strict — no leg drive.
Then: 3 sets of 5 @ 90% of that top set. Rest ~2:30.
Record the top set. This is the fourth and last one.
Conditioning
25:00 AMRAP @ steady pace, zone 2-3:
250m row or ski
12 handstand Push Ups → 4 wall walk → :30 Min handstand hold or plank
10 CTB Pull Up → Pull Up → Lat Pull Down
:30 side hollow rock or side plank/Side https://youtu.be/uLEzmwqkXEM?si=7bHHxGpgry6w8GVl
8 Burpee box Jump with step down
Gymnastics work here is practice, not intensity. Stay at a consistent pace.
Cooldown
2:00 banded shoulder distraction, :60/side.
SATURDAY, SEPTEMBER 5 — LIFT & MOVE
Warm-up
Descending ladder: 10-8-6 of air squat / push-up / ring row, with 200m run/row between rounds
Skill — 12:00 open block
Athlete's choice. Pull-up progression, handstand work, double unders, or mobility. Practice, not conditioning.
Examples:
EMOM 1 Muscle Up → 1 Chest to Bar Pull Up → 1 Pull Up ( add one CTB and 1 Pull Up each round, stay on the bar the whole time)
Handstand Push Up: Work to your largest deficit HSPU against the wall
Build and obstacle course and handstand walk through it 3-5 times
WOD — for time
800m run
60 wall ball (20/14)
400m run
20 wall ball
Target time 12-14 min.
Accessory
3×15 banded rear delt fly + 3×12/side DB curl, moderate.
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