Engine week 4
Monday 9/21/26
A. ‘Sweater Weather’ -
40 Minutes Of:
- 750m Row
- 800m Run
- 40/30 Calorie Echo
- 20 Burpees
Today is all about building the engine with 40 minutes of steady, sustainable work. 'Sweater Weather' takes us through the rower, running, Echo Bike, and burpees with one main goal: keep moving! Rather than attacking individual stations, settle into a pace you can maintain across the entire workout.
Start more conservatively than you think you need to and aim to keep your effort consistent from beginning to end. Keep transitions short, stay relaxed, and focus on finding a rhythm. If you’ve paced it well, you can gradually turn up the effort over the final 5–10 minutes. Today isn’t about crushing one round, it’s about seeing how well you can move for all 40 minutes.TUESDAY 9/22/26
A. ‘Apple Cider’ -
EMOM 24:
Minute 1- 5 Bench Press 155/105#
Minute 2 - 1-2 Rope Climb 15'
Minute 3 - 5 Thruster 125/85#
Minute 4 - Rest
Today’s session combines strength, gymnastics, and barbell cycling into six rounds of consistent work. Bench Press and Thrusters should be challenging but repeatable, with the goal of keeping all 5 reps unbroken from the first round through the sixth. On the rope, focus on an efficient J-Hook and using your legs to climb rather than relying on your arms.
The built-in rest gives you a chance to reset before starting again, so use it! The goal isn’t to fly through the early rounds. Choose loads and rope climb numbers you can confidently maintain and see how consistent you can keep your movement and effort.WEDNESDAY 9/23/26
A. ‘Sunday football’ -
5 Sets Of:
- 20/15 Calorie Echo Bike
- 50 Double Unders
- 6 Sandbag Over Shoulder
*REST 3 Minutes Between Sets
Today is all about hard, repeatable efforts. 'Sunday Football' gives you five opportunities to push the pace on the Echo Bike, stay relaxed and efficient through Double Unders, then finish each interval with strong Sandbag Over Shoulders.
The 3-minute rest is there for a reason, so work hard when it’s time to work! The goal is to find a pace you can reproduce, not crush Round 1 and fall off from there. Pay attention to your times and challenge yourself to keep all five sets as consistent as possible. Work hard, recover, and repeat!thurSDAY 9/24/26
A. Strict C2B
3 Sets Of:
- 3-6 Unbroken C2B Pull-Ups @ 22X1
*rest 90 Seconds
Scaling:
- Banded C2B
- Tempo Negative C2B
- Toe-Assisted C2B
B. EMOM 12 -
Minute 1 - BMU x 3-5 Reps
Minute 2 - Belly to Bar Press x 6-8 Reps
Minute 3 - Hollow Rock x 8-10 Reps + V-Up x 8-10 Reps
Scaling for BMU:
- Box / Toe Assisted Muscle Up x 3-5 Reps
c. ‘Bonfire’ -
AMRAP 5:
- 40/30 Calorie Row
- Max TTB Remaining Time
Today is all about building the strength and positions we need for stronger gymnastics. We’ll start with controlled Strict C2B Pull-Ups to develop pulling strength, then move into BMU-specific work where we’ll practice the turnover, press down, and core control needed to become more confident over the bar.
We’ll finish with a quick 5-minute test that challenges you to perform TTB after accumulating fatigue from both the row and all of the gymnastics work beforehand. The goal is to maintain a strong straight-arm drive and efficient kip even when your shoulders and core are tired. Stay controlled early, then see what you have left when you get to the rig!FriDAY 9/25/26
A. Clean + Jerk Complex -
Every 3 Minutes x 6 Sets:
- High Hang Power Clean + High Hang Clean + High Hang Power Clean + High Hang Clean + Split Jerk
*Build to a heavy complex
B. ‘Pumpkin Patch’ -
Accessories
3 Sets Of:
- Sled Push x 100'
- Box Jump x 5 Reps for height
- Single Arm OH Carry x 100'
Today is all about building strength, speed, and confidence with the Clean + Jerk. We’ll work through six sets of a high-hang complex, giving you repeated opportunities to practice an aggressive leg drive, fast turnover, and strong receiving positions. Build throughout the sets, but remember that heavy only counts if the movement stays sharp!
We’ll finish with three rounds of accessory work focused on leg drive, explosiveness, and overhead stability. Push the sled with purpose, treat each Box Jump as an individual explosive effort, and finish with strong, controlled Single-Arm Overhead Carries. Take your time between movements and prioritize quality over speed!SATURDAY 9/26/26
*GYM CLOSED FOR RUMBLE ON RAVENSWOOD*
GOOD LUCK TO ALL ATHLETES COMPETING!!
AND A HUGE THANK YOU TO ALL OF OUR VOLUNTEERS, WE COULDN’T DO THIS WITHOUT YOU!
SunDAY 9/27/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
