September 1, 2025
Cycle I
Week 1
For access to this same free program on the Strivee app, click the link below to sign up.
Primer
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups
- Rest as needed between sets.
- Keep loads light to prime the body.
Strength
Back Squat
1 Rep Max
then...
3 x 8 at 70% of 1RM Today
Legless Test
For Time:
10 Legless Rope Climbs
"Hyperbolic Time Chamber"
AMRAP 11
10-20-30-40-50... Wallballs, 30/20 (10 ft.)
1-2-3-4-5... Wall Walks
50 Double Unders
* Add 10 wallballs and 1 wall walk for each new round.
WALLBALL
Elite: 30/20 lbs (13/9 kg) to 10 ft.
Rx: 20/14 lbs (9/6 kg) to 10/9 ft
Intermediate: 14/10 lbs (6/4.5 kg) to 10/9 ft.
Score: Total Reps
Scoring Table:
- If you finish the round of 10 wallballs: 61 Reps
- If you finish the round of 20 wallballs: 133 Reps
- If you finish the round of 30 wallballs: 216 Reps
- If you finish the round of 40 wallballs: 311 Reps
- If you finish the round of 50 wallballs: 416 Reps
- If you finish the round of 60 wallballs: 532 Reps
Engine - Intervals
15 Rounds:
1:00 Row Calories
1:00 Rest
Score: Lowest Round
Accessory
A. Back Rack Reverse Lunge, 4 x 6-8
B. Kettlebell Leg Extenstions, 4 x 10-12 at 2020 Tempo
C. Seated Broad Jump, 5 x 1 with 2:00 Rest
D. Push-Up Assisted Nordic Curls, 3 x 8-10