13. Oktober 2025
Okt.
13
1 ROUND
100m PVC Overhead Run
10 90-90 Hip Rotations
10 Scap Pull Ups
10 Ring Rows
Into…
1 ROUND
100m Run
10 PVC Pass Throughs
10 Cossack Squats
10 Kip Swings
Into…
1 ROUND
100m Run
10 PVC Behind the Neck Strict Press from ¼ Squat
5 Power Snatch or 5 Power Cleans
10 Narrow Air Squats OR Alt. Single Leg Box Squats
3-5 Big Kips + 3-5 Kipping Pull-Ups, Jumping Pull-Ups, or Ring Rows
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle
30 Alt. Pistols
20 Pull-Ups
10 Overhead Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
30 Alt. Single Leg Box Squats*
20 Ring Rows
10 Front Squats (135/95)
*Option for Narrow Stance Air Squats.
(Score is Time)
KG BB: (60/42.5)
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
400/300 Alt. Box Step-Ups (24/20)
Week 2 of 5 — „Chad“ Extra Credit
(No Measure)
8 Sumo Stance RDL
8 Normal Stance RDL
8 Heels Touching RDL
*Keep Weight Moderate across all sets.
(Score is Weight)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle