WEEKLY ATHLETE BRIEF 10/26-10/31
BLOCK 4 | WEEK 5 Building Towards Testing
We're heading into Week 5 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 85%.
We're getting into the heavier part of this strength cycle. The reps are coming down as the weights go up, and that's intentional. We're building toward testing over the next few weeks, so the goal is to get comfortable handling heavier loads without sacrificing technique.
We've also got a full week of conditioning ahead. Some max-effort bike sprints, a Wednesday workout with a different format, and plenty of opportunities to challenge yourself without needing to go all-out every day.
And don't forget, Friday is our Costume WOD! Costumes are encouraged but completely optional.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
WHAT TO EXPECT THIS WEEK
MONDAY | Clean & Jerk + Climbing Ladder Estimated Metcon Duration: 15-21 minutes
We're starting with Clean & Jerk singles at 85%. Take your time between lifts and focus on making each rep look the same. The conditioning afterward combines rowing, gymnastics, and a barbell that gets heavier as you go. The early rounds should feel manageable, but you'll need to be smart about your pace as the weights increase. Don't rush the lighter rounds just to find yourself struggling later.
TUESDAY | Bike Sprints + Mixed Conditioning Estimated Metcon Duration: 18–23 minutes
Tuesday starts with short, all-out efforts on the Echo / Assault Bikes. These are about producing as much power as possible, so use the rest between efforts to recover. Afterward, we've got a longer conditioning workout mixing running, pressing, jumping, and squatting. Find a pace you can maintain and avoid pushing any one movement to failure early.
WEDNESDAY | Engine Building Stations Estimated Workout Duration: 30 minutes Wednesday is a little different. We've got four stations, each with a set amount of work to complete before moving into a max-rep effort. You'll have six minutes at each station, with two minutes to recover and transition. The challenge is managing your effort so you have enough time and energy to accumulate reps. Don't spend everything on the buy-in. The athletes who pace themselves well will have more left for the work that counts.
THURSDAY | Back Squat + Barbell Conditioning Estimated Metcon Duration: 14–19 minutes
Back Squats move to 85% for sets of two this week. The weight should be challenging, but you should still be able to maintain good depth and control. The workout afterward combines power cleans, slam balls, and wall walks in a descending rep scheme. The sets get smaller as you go, but that doesn't necessarily mean they'll feel easier. Manage your breathing, break up the barbell when needed, and stay controlled on the wall walks.
FRIDAY | Strict Press + COSTUME WOD Estimated Metcon Duration: 17–20 minutes
We'll finish our strength work with Strict Press at 85%, then head into our Costume WOD. Expect a mix of loaded carries, rowing, dumbbell work, gymnastics, and bodyweight movements. Nothing overly complicated, but there's enough work to make pacing important. Keep your movements controlled, especially as fatigue builds.
And yes, you can wear a costume! Just make sure you can move safely in it.
SATURDAY | Partner WOD
Saturday is about getting in a good workout with your FH crew. Grab a partner, have some fun, and finish the week strong.
THREE THINGS TO FOCUS ON THIS WEEK
1. TAKE YOUR TIME WITH THE HEAVY LIFTS.
We're at 85% now, and there's no reason to rush between sets. Get set, focus on your technique, and make each rep count. If 85% isn't moving well that day, adjust.
2. PAY ATTENTION TO YOUR PACING.
Monday gets heavier as you go, Tuesday has a lot of work to get through, and Wednesday rewards athletes who manage their effort. You don't need to win the first few minutes of a workout.
3. DON'T WAIT UNTIL YOU'RE EXHAUSTED TO SCALE.
There's plenty of grip, shoulder, and upper-body work this week. If you're struggling to maintain good movement, make an adjustment before your technique breaks down.
THE BIG PICTURE
We're five weeks into our eight-week strength cycle, and the heavier work we're doing now is preparing us for testing. Back Squat testing comes in Week 7, followed by Clean & Jerk and Strict Press in Week 8.
This is where the work we've put in starts to show. The goal isn't to prove how strong you are every day. It's to keep building, stay consistent, and put yourself in a good position when testing arrives.
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