Engine Week 4
Monday 10/20/25
Happy Monday, crew!
We’re kicking off the week with Rack Pulls—a great way to build lockout strength, reinforce hip extension and technique, and move heavier loads without as much stress on the body compared to pulling from the floor. Today’s goal is to feel out the rack pull and build to a heavy set of 3 while staying confident in your form.
After that, we have ‘Greed’, an interval-style workout blending gymnastics skill with lower body endurance. Focus on controlled Wall Walks to build strong overhead straight-arm strength (which carries over to lockout strength in presses, jerks, and more). Choose weights for the squats and lunges that let you move unbroken; this is about building capacity and consistency. Squats and lunges target leg and midline strength, while lunges also improve single-leg stability.
A. Rack Pull -
In 15 Minutes...
- Build to a Heavy 3 Reps
B. ‘Greed’ -
6 Sets With A Partner (3 Each):
- 3 Wall Walks
- 5 Dual DB Front Rack Squats
- 25' Dual DB Front Rack Walking Lunge
- 5 Dual DB Front Rack Squats
- 25' Dual DB Front Rack Walking Lunge
- 3 Wall Walks
*Partners alternating complete sets
RX DBS - 50/35#
Tuesday 10/21/25
This cardio piece is designed to increase aerobic capacity while challenging us to pace strategically. The goal is consistency: aim to finish each interval in roughly the same time. You’ll get about 1 minute of rest between sets, so use it to reset your breath, shake out your arms, and mentally prepare for the next round.
Tips for Success:
Keep your stroke and pedal rate consistent.
Focus on good form under fatigue.
Treat the short rest as an opportunity to reset, not fully recover—the goal is steady effort across all sets.
This session is perfect for building cardio capacity, mental toughness, and pacing discipline.
A. ‘Wrath’ -
Every 4 Minutes x 8 Sets (4 Sets Each)
1 - 750m Row
2 - 40/30 Calorie Echo Bike
Wednesday 10/22/25
A. EMOM 12 -
Minute 1 - 3-5 Strict Ring Pull-Ups
Minute 2 - 8 DB Bench Press
Minute 3 - 10 Hollow Rocks + 10 V-Ups
B. ‘Envy’ -
FOTC Qualifier Workout 4
AMRAP 14:
- 30 Double Unders
- 15 TTB
- 10 STOH 135/95#
Class kicks off today with an EMOM focused on upper body strength and core endurance. The goal is to increase pulling and pressing strength while priming the midline for Part B, which is the FOTC 4th qualifier workout. Since this WOD fits our cycle well, I thought it’d be fun to include it in this week’s programming!
This session will be a test of threshold pacing—move as quickly as you can without burning out. Aim to keep your double unders and S2OH unbroken or in two sets, and approach your T2B strategically by breaking them into small, quick sets to preserve your grip and catch your breath.
Thursday 10/23/25
Today we’re focusing on Cleans and building explosive power. We’ll start with Power Clean doubles to emphasize speedy pulls, snappy elbows, and fast turnover under the bar. Then we’ll move to Hang Cleans, which help you practice pulling yourself under the bar quickly and efficiently—think of this as pure speed work for your lifts.
After the cleans, we’ll hit Front Squats to build leg strength, core stability, and upright posture under fatigue, which carries over directly to your Olympic lifts. Finally, the accessory work: Box Jumps and KB Farmer Marches— to target explosiveness, balance, and grip strength.
A. Power Clean -
Every 90 Seconds x 5 Sets:
- 1.1 Power Clean @ 70%
B. Clean Complex -
Every 90 Seconds x 5 Sets:
- High Hang Clean + Hang Clean @ 70%
C. Front Squat -
Every 3 Minutes x 3 Sets:
- 6 Reps @ 70-75%
D. Accessories -
3 Sets Of:
- Box Jump (for height) x 5 Reps
- KB Farmer Marches x 20 Alternating
Friday 10/24/25
A. SHSPU -
Every 3 Minutes x 5 Sets:
- SHSPU x 5-8 Reps
- Band Face Pull x 10-12 Reps
A. ‘Helen’ -
3 RFT:
- 400m Run
- 21 KBS 53/35#
- 12 Pull-ups
*Last done 7/25
Today starts with Strict Handstand Push-Ups paired with Band Face Pulls to build overhead pressing strength, shoulder stability, and scapular control. Focus on tight core, full range of motion, and controlled reps.
After strength, we will complete our retest of the classic girl workout, ‘Helen’. Keep a steady pace on the 400m runs, attack the Kettlebell Swings with strong hip drive, and aim for unbroken or strategically broken Pull-Ups. Push hard but stay smart!
Saturday 10/25/25
PARTNER WORKOUT
A. ‘Sloth’ -
For Time With A Partner:
- 100/70 Calorie Machine of Choice
- 100 DB Box Step-Ups 50/35#
- 100 Burpees
- 100 DB Box Step-Ups 50/35#
- 100/70 Calorie Machine of Choice
Olympic Weightlifting
A. Back Squat Waves -
Every 2:30 x 6 Sets:
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 3 reps @ 75%
Set 5: 2 reps @ 85%
Set 6: 1 rep @ 90%
B. Power Snatch Complex -
Every 2 Minutes x 6 Sets:
- 2 High Hang Power Snatch + Hang Power Snatch
* Start ~ 50% and build as you see fit
C. Accessories -
3 Sets Of:
- BTN Snatch Grip Press x 6-8 Reps
- Weighted Plank x 30 Seconds
Today’s session focuses on squat strength and snatch technique. We’ll start with Back Squat Waves, which help build max strength while reinforcing solid positioning and bar speed under fatigue.
Next, we’ll move to the Power Snatch Complex to work on explosive hip drive, bar speed, and pulling yourself under the bar quickly. Start light and build, emphasizing crisp, controlled reps and smooth transitions between the High Hang Power Snatch and Hang Power Snatch.
Finally, the accessory work targets overhead pressing strength and core stability. These movements complement the lifts by reinforcing lockout strength, posture, and midline control.
Sunday 10/26/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong