Who remembers the workout “Death Row” from when we did NCFit’s programming?? Well, if you liked that one or found it to be a great challenge, you’re in for a similar grind this week! (Get ready for burpees and row on Thursday.) 😉
We’re getting heavy in our strength cycle! Back squat is on Wednesday. This wave pushes athletes into near-maximal intensities, challenging both strength and confidence under the bar. Athletes perform two full waves of 3-2-1, climbing to 93% in each, before backing down slightly to refine bar speed and technique. The focus is on maintaining bracing, posture, and depth while moving efficiently through heavy loads. Rest 2–3 minutes between heavy sets to preserve bar speed and quality execution. This session builds resilience and reinforces consistent mechanics under high percentages without requiring true max-out attempts.
Let’s take a look at this week’s workouts …
No better way to start your week than a chipper for Monday. Play it smoothly from the start and try to maintain a steady pace until the wheels fall off. For Tuesday, it’s a solid 5-round grind of aerobic work into a pulsing grip wrecker. The middle of the week features two sets of a fast-paced, low-rep AMRAP, where athletes will try to keep sets unbroken and rounds aggressive. On Thursday, it’s all cardio as we come out of the gate swinging with 30-second on/off intervals of burpees and rowing. At the end of the week, it’s a descending rep scheme of toes to bar and shuttle runs, designed to challenge work capacity and core endurance. Saturday’s partner workout will be a long, grueling session where both athletes work simultaneously and switch off when completed, repeating for five rounds.
Workouts of the week:
Monday – RMU work and BJO/Thrusters/GHD/Burpees
Tuesday – Deficit deadlifts and Bike/DL/Farmer carry
Wednesday – Back squat + chip ups and C2B/Wall balls/DUs
Thursday – Split jerk and Burpees/row
Friday – Snatch balance + sots press and TTB/Run
Saturday – Partner workout! (HSPU/Step ups/Row)
Sunday – Open Gym
