Week 4
MONDAY, SEPT 21 — SQUAT
CNS: HIGH · Strength: Priority · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 20 Hip Thrust (Make the mind muscle connection with your glutes) / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat (25:00)
Build to 82%, then 4 sets × 3 reps @ 82% e1RM. Rest ~3:00
Effort standard: first genuinely heavy week. Rep 3 slows. It shouldn't stall.
Red flag: any rep where the hips shoot back and you de-load your legs or the bar stalls mid-range → 78% for remaining sets.
Conditioning (20:00 cap) — 2,000m Row
Every 500 meters do 14 over the erg burpees
Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 22 — BENCH PRESS
CNS: MODERATE · 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 (24:00)
4 sets × 3 reps @ 82% e1RM. Rest ~3:00. Spotter every set.
Conditioning — for time, ~22:00 cap
21-15-9-15-21:
DB front-rack reverse lunge (2 @ 50/35 or 40/25 or 30/15)
Sit-up (GHD or weighted if able)
Bike calories
The turnaround is the tempo test. If you come back slower through the round of 15 then you’re off pace and are going to crash in the 21s. Pick a pace on the first 21 you can still hold on the last one. We aren’t training to get slower if anything I want you to get faster at the end. =-)
Cooldown (5:00) — :60/side pigeon, :60/side lat
WEDNESDAY, SEPT 23 — ZONE 2
CNS: LOW · Resilience: Maintain · 60:00
Warm-up (7:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / 10 empty bar back squat
Conditioning — 30:00 AMRAP @ steady pace, zone 2
500/450m row or ski
12 back squat (135/95 or 95/65 or 65/45)
12 toes-to-bar, knees-to-elbow, or v-up
If you break the set of 12, the bar is too heavy — strip it, don't tough it out. This is not a squat day.
Carry block (16:00) — 3 rounds @ steady pace:
200-ft/side 1-arm overhead carry (50/35 or 40/25 or 30/15)
:30-:60 Sorenson hold
10/side lateral KB step-up (24/20 or lower)
Cooldown (5:00) — :60/side figure-4, 2:00 t-spine
THURSDAY, SEPT 24 — DEADLIFT + HANG LADDER
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 (28:00)
4 sets × 3 reps @ 82% e1RM. Reset every rep. Rest ~3:00.
Effort standard: the heaviest pulls of the block so far.
Red flag: any lumbar rounding = set over. Drop 10%, finish there.
Barbell — Hang Power Clean ladder (14:00)
Every 2:00 × 5 rounds, 5-4-3-2-1, building:
Round 1: 5 reps @ (135/95 or 95/65)
Build ~5-10 lb per round through round 5
Above the knee. Last round should be challenging but clean — if you'd miss it, you went too heavy. Not a max. Volume is down from last week (15 reps vs 24) because the deadlift is up.
Cooldown (10:00) — :60/side banded hamstring, 2:00 front rack mobility, :60/side lat, 2:00 couch stretch
FRIDAY, SEPT 25 — 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 (24:00)
4 sets × 3 reps @ 82% e1RM. Strict. Rest ~2:30.
Red flag: Excessive lumbar extension → drop 5%.
Skill — 12:00 EMOM
:40 handstand walk/ Wall walk/ Handstand Pike Up on box
:40 pull-up progression
:40 double under or singles
Rest
E6 superset (13:00) — ×3, :90 rest:
8-10/side 1-arm DB bent-over row RIR 1
10-12 DB lat pullover
12-15 seated DB hammer curl
Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side
Light on purpose. Tomorrow is the first Z4 of the block.
SATURDAY, SEPT 26 — LIFT & MOVE | Z4
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (10:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold. Then 3 × :20 bike build — easy, moderate, near-target.
Skill — 8:00 open block
Athlete's choice. Keep it light — do not spend here.
Accessory (8:00) — 3×15-20 Chest Supported Rear Delt Fly + 3×12 seated DB hammer curl
We are going to accessorize first because you’re gonna be spent after your intervals.
Conditioning — 5 rounds: 3:00 work / 2:00 rest (25:00)
Each 3:00 round, in order:
15/12 calorie bike
10 burpee
Max calorie bike in time remaining
Score each round's total bike calories separately. The standard is five flat scores.
Zone 4 — 85-95% HRmax, RPE 9. Mouth breathing is correct today. A round that drops more than 10% off round 1 means you opened too hard, don’t go play with zone 5 and get caught! Pace correctly and finish as you began. Again we aren’t training to get slower.
Take the full 2:00. Standing, walking, breathing. Not sitting.
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