Cycle 11!

Weighted Tool Week and Puzzle Week have been a blast, but we’re excited to start this next 14-week training cycle next week! We have some great tests coming your way in Test Week.

There are a few things to note about the tests. Monday’s test is a true test of the glycolytic energy system. To perform this test correctly, you should move at maximum intensity for the entirety of each short interval. Tuesday, tests the 1RM Clean and jerk. We wanted to get an olympic lift in this cycle’s Test Week, and this lift was a great option because it covers squatting and pressing – two important components of strength. Wednesday’s endurance test involves some high skill movements and some heavy lifting. You’ll see your first exposure to Balance exercises in the Wednesday workout. Balance will be a main skill focus this cycle, and you’ll see it come up in Friday’s bodyweight test as well. Thursday’s test is all about Cycle Speed. You’ve gotta be fast through each round in order to continue with the workout. Speed is another skill focus of this cycle.

Check out the full Test Week below and keep on eye on the Programming on our website, so you can see the rest of the training cycle as it gets posted.

MONDAY – Test your capacity for activities lasting a few minutes.
0:00 – 3:00
50cal Air assault
Max Burpee shuttle sprints

3:00 – 6:00

6:00 – 8:00
30cal Air assault
Max Burpee shuttle sprints

TUESDAY – Test your capacity for activities lasting a few seconds.
30min to find
1RM Clean and jerk

WEDNESDAY – Test your capacity for activities lasting 20-40min.
400m Run
10 2×4 Split squats w/ pivot reverse
5 Deadlifts (315/225)
5 Muscleups

THURSDAY – Test your capacity for activities lasting 6-15min.
EMOM Vortex
5 Thrusters (65/45)
5 Burpees
5 Power snatches / AKBS (24/16)
5 Toes to bar / Situps

FRIDAY – Test your capacity for bodyweight movements.
50 Double unders
10 Alt pistols
10 C2B pullups
10 2×4 Lateral ball slams (14/10)
1 Pivot reverse
10 2×4 Lateral ball slams

Thursday’s Workout
Puzzle Week

“Text Twist”

20 Wallballs (20/14)
30 Lateral hops
400m Row
–30sec of Text Twist at 2min, 4min, 6min, and 8min–

And Coming Friday
Puzzle Week

“WOD” Search”

AMRAP w/ partner, alt rounds
4 Pullups
8 Pushups
12 Squats

“WOD” Search




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