1.26 Strength

Deadlift and Press

3 at RPE-8, then -5% off for 4 sets of 3 reps

Accessory Work


Break up 24 total reps. You can use assistance, bodyweight or add weight, but you should not ever go above an RPE-8. We call it “grease the groove”. Quality should be dialed in, you should not slow down. If you know the next rep will be slower or the next rep will be a struggle stop. This might take some time.

It could look like this: 4,4,4,3,3,2,2,2

Part 1: 6 rounds

1:00 Sled or Heavy Resistance Bike

1:00 Rest

Part 2:


Do as many reps under failure to RPE-9, then 1/2 that amount of reps and do those reps every minute on the minute for 5 min. If you do 10 max reps to RPE-9, then you will do 5 reps for 5 min EMOM. If you are proficient with pushups add weight or elevate your feet. If you struggle with pushups then elevate your hands

Small Stuff: 3 Reps to RPE-9

  1. Copenhagens
  2. Back Extensions
  3. Calf Raises
  4. Banded Hip Flexor March
  5. Reverse Nordics
  6. Reverse Hypers

Team ABS: 6 Rounds :30 each exercise

  1. Weighted Situps
  2. 1/2 Turkish Getups or Side Crunch (right)
  3. 1/2 Turkish Getups or Side Crunch (left)


“How do I know if I am getting stronger?”

This is a question I get frequently and tough to answer, but here are some good indicators. One, the weight of a lift goes up without compromise of depth or movement quality. Two, the quality of movement increases. Three, the control, stability, and confidence in which you move gets better. Four, your performance in your sport gets better or recover gets better. Five, your occurrence of injuries are reduced and the magnitude of injuries are reduced.

I cannot say you will experience all of these, but if you are not experiencing any of these we might have some issues with programming, sleep, nutrition or stress. You could be lifting too much weight or not enough weight. You might not be conditioned for the reps given.

We like to give lots of exercise variation, cause no one at our gym is a barbell athlete or cross fitter. Barbell athletes need some variation in exercises and shouldn’t only use the barbell. Crossfitters shouldn’t have too much variation, cause then they never adapt and get stronger at anything. Cyclists should not always be on the bike. Paddlers need to squat sometimes, but not as much as a skier. This is a general strength program. If you don’t like a movement, there is always some other variation or modification. All we want you to do is to complete some type of squat, some type of hip hinge, some type of pushing motion and some type of pressing over head. There are no single movements that matter more than others. Adherence is more important than the movement. If you don’t like it, you won’t do it. Consistency is key and if you don’t like it you will not be consistent. Reach out to us, if you have any questions or thoughts or concerns with any movements.

We try not to use terms like “sport specific”. We like “transferability”. Does a curl transfer to a cyclist? Not as much as a step up, but that doesn’t mean that we never do them for our cyclists. Does a squat transfer to paddling, not as much as a curl or pull-up, but that doesn’t mean we don’t squat. We might just focus on other movements more for different people. Keeping all the body generally strong will always be better for long term health.

Now, here’s a side note: the “small stuff” are just exercises that a lot of Physical Therapists might use in a PT setting, but remember, they are just exercises. If you see a physical therapist and they do not put you through exercises, then I would find a new PT.

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