“Final Push”
“Final Push” will be a 5-week cycle that will through the end of 2025 and lead us into the start of “Arrival of the Fittest” on Monday, January 12th. It will feature the opportunity to create and measure personal benchmarks, as well as feature access to diverse movements across most of the days, in order to gain movement exposure as we close out a strong 2025.
This cycle will continue to lean upon our strongest delivery of (2) strength-focused, (2) hypertrophy/build-focused days, and (1) conditioning day focused on work capacity.
Monday: Lower Strength
Our focus is LOWER STRENGTH with the Back Squat as the primary lift. Each workout will feature a first BLOCK dedicated towards building strength at lower reps and heavier loads, with a fixed volume prescription, followed by a second BLOCK focused on strength endurance and volume.
Tuesday: Upper Build
Our focus is UPPER BUILD with the Press Pattern as the primary movement focus. Each workout will feature a first BLOCK dedicated towards building muscle at a higher rep prescription with a narrow muscle group concentration, followed by a second BLOCK that focuses on building muscle through gradual volume.
Wednesday: Engine
Our focus is on our ENGINE, building our work capacity base using strength and explosive movements as our anchor. Training will feature a first BLOCK emphasizing a more aerobic, sustained output, followed by a second BLOCK pushing our anaerobic output – shorted, more intense efforts.
We will see regular opportunities to test and measure benchmarks, as well as push ourselves to “Blacklist” opportunities.
Thursday: Upper Strength
Our focus is UPPER STRENGTH, building strength and power output with the Hang Power Clean as the primary lift, featuring a first BLOCK dedicated to strength-focused rep ranges at challenging loads, followed by a second BLOCK emphasizing strength under fatigue.
Friday: Lower Build
Our focus is LOWER BUILD, building muscle our lower body featuring a first BLOCK dedicated to higher rep ranges that stimulate muscle development in a prescribed amount of time, followed by a second BLOCK emphasizing time under tension and volume.
Expect a diverse mix of movements emphasizing single leg and glute-focused development.
Finals Week Tests
Monday: 1R Back Squat – Test of lower body absolute strength
Tuesday: Push-Up “Pro Day” – Upper body muscle endurance challenge
Wednesday: 2’ Max Calories – Anaerobic power output test
Thursday: 1R Hang Power Clean – Test of upper body power output and coordination
Friday: 2′ RKB Swing Score – Lower body muscle endurance test
Push-Up “Pro Day” will feature 3 options based on your strength level.
- Foundation – Max Elevated Push-Ups
- Varsity – Max Full Hand Release Push-Ups
- Pro – Max Weighted Hand Release Reps (35# M / 15# W)
Your 2′ RKB Swing Score will feature as many reps as you can complete in 2′ at the weight you select. Your score will be your reps x your weight (i.e. 100 reps x 35# = 3,500)
Let’s get to work.
