Monthly Focus
Hero Workouts
- Welcome to October — a month focused on classic benchmark workouts.
- Throughout this month, athletes will take on Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel.
- Expect rowing and running interval workouts early in October to build toward a long conditioning effort at the end of the month.
- Complement this conditioning with heavy days dedicated to the deadlift, overhead squat, and a power clean and thruster complex.
- Have fun and be sure to log your scores so you can track and compare all your benchmarks!
Monday, September 30th
Skill Work
Pre-workout
4 rounds:
8 single-arm alternating DB overhead reverse lunges, right
8 single-arm alternating DB overhead reverse lunges, left
– Rest 1:00 between rounds.
Workout
– SPICY – (RX)
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.
– MEDIUM –
Every 5:00 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (65/95 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (20/35 lb)
– Rest with the remaining time in the intervals.
– MILD –
Every 5:00 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press (35/45 lb)
Walking lunges (50 ft)
– Rest with the remaining time in the intervals.
Tuesday, October 1st
Workout
“Nancy”
– SPICY – (RX)
5 Rounds for time of:
400m Run
15 Overhead Squats, (65/95 lb)
– MEDIUM –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
– MILD –
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Wednesday, October 2nd
Skill
Squat therapy
EMOM 5:
5 reps of wall-facing squats
– :03 down, :03 hold, then stand.
Workout
– SPICY – (RX)
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
– MEDIUM –
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
– MILD –
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total ring dips.
Thursday, October 3rd
Strength
Deadlift
– SPICY – (RX)
For load:
3-3-3-3-3
Deadlift
– MEDIUM –
Same as Rx’d
– MILD –
For load:
5-5-5-5-5
Workout
-SPICY- (RX)
4 Rounds:
100m Double KB front rack carry (26/35)
-rest 1 min in between-
Push to be unbroken
-MEDIUM-
3 Rounds:
100m Double KB front rack carry (26/35)
-rest 1 min in between-
Push to be unbroken
-MILD-
4 Rounds:
100m Double KB farmers carry (26/35)
-rest 1 min in between-
Push to be unbroken
Friday, October 4th
Workout
– SPICY – (RX)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
– MEDIUM –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
– MILD –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
Saturday, October 5th
Workout
– SPICY – (RX)
For time with a partner:
30 DB presses (35/50 lb)
120 air squats
50 DB push presses
90 air squats
70 DB push jerks
60 air squats
-Split work as needed-
– MEDIUM –
For time with a partner:
30 DB presses (25/35 lb)
120 air squats
50 DB push presses
90 air squats
70 DB push jerks
60 air squats
-Split work as needed-
– MILD –
For time with a partner:
20 DB presses (15/25 lb)
100 air squats
30 DB push presses
80 air squats
40 DB push jerks
50 air squats
-Split work as needed-
Sunday, October 6th
Strength
Power Clean
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
Workout
– SPICY- (RX)
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (95/135 lb)
Box jump-overs (20/24 in)
– Step down from the box.
– MEDIUM –
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.
– MILD –
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (35/45 lb)
Box step-ups (12/20 in)
– Step down from the box.
