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
400m run, row, or ski
20 Toes to Bar → Incline Reverse Crunch
400-ft KB farmers carry — 4× length of gym (2 @ 70/53 or 53/35 or 40/25)
20 hand-release push-up
200-ft/side single-arm overhead carry (50/35 or 40/25 or 30/15)
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 Thrusters with barbell 35#45# only. Use DBs if your front rack position is not perfect.
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 hold → wall walk → plank
10 CTB Pull Up → Pull Up → Lat Pull Down
:30 side hollow rock or side plank/Side
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
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