Haul Test Week
Happy Monday, team!
We have an exciting two weeks of testing ahead! This week’s tests are front-loaded and will take place Monday through Wednesday:
Clean and Jerks – We’ve been working on strength and technique all cycle, and now it’s time to put that work to the test and build to a heavy single.
Echo Bike & Double Unders Retest – A repeat from last year, this will test our power output on the Echo Bike and our double-under skills.
5 Minutes of RMU – This is our September test. We’ll use it as a baseline and will focus on gymnastics strength and capacity over the next couple of months before retesting.
Next week’s tests will include Strict Press, Deadlift, and another repeat workout from last year 😉
After these two weeks of testing, we’ll enter a deload week focused on having FUN—and it’s also Bring-a-Friend Week (Oct. 4th - 11th) ! The goal is to have fun and recover before diving fully into our next cycle, ENGINE.
Monday 9/22/25
Today we are building to a heavy Clean and Jerk single.
Aim to make smart jumps and stay focused throughout the 20 minutes. We’ve worked on both heavy Clean and Jerks as well as light technical work this cycle—now it’s our opportunity to lift some major weight! Come in pumped and ready to hype up your gym friends as they lift too.
After that, we’ll move into ‘Goku’ to train unilateral leg strength with step-ups and overhead capacity with wall walks. This should be a quick one!
Step-Ups: Keep moving and aim to complete your reps unbroken. Focus on your breathing—this is your time to breathe.
Wall Walks: Move with control at a pace that lets you stay consistent instead of burning out. Think about getting faster as the reps go down, not slower.
A. Clean and Jerk -
In 20 Minutes...
- Build To A Heavy Single
B. ‘Goku’ -
For Time:
30-20-10:
- DB Box Step-Ups 50/35# 20"
9-6-3:
- Wall Walks
Tuesday 9/23/25
This Tuesday, we’re taking it back to November 12, 2024, to retest some Echo Bike + Double Under intervals. Head back to StreamFit to check your scores from last time.
This time, we have two main focuses:
Faster times – aim to improve your previous results.
More consistent pacing – try to finish all 5 sets around the same time, or slightly faster as you progress.
A. ‘Vegeta’ -
Every 6 Minutes x 5 Sets:
- 15/12 Calories Echo Bike
- 40 Double Unders
- 12/9 Calories Echo Bike
- 20 Double Unders
Wednesday 9/24/25
A. RMU -
In 5 minutes...
- accumulate as many quality reps as possible.
Options:
Strict RMU
Kipping RMU
Toe-Assisted RMU / Low Ring Transitions
Strict Pull-Up + Dip combination
B. ‘Gohan’ -
With A Partner...
400m Run (together)
+
4 Sets Of:
- 20 Power Snatch 75/55# (10 Each)
- 10 Synchro Bar Facing Burpees (together)
+
400m Run (together)
Today’s test is designed to give us a clear baseline for where we stand with ring muscle-ups or our strict pulling and pressing gymnastics strength. Over the next few months, we’ll focus on building that strength and stability, with the goal of retesting five minutes of reps in three months. Your main focus today should be on quality reps.
After the test, we’ll move into a fun partner WOD. Pace the first run so you can get right into the power snatches. The barbell weight should be light enough that you can confidently cycle reps. Then we get to try some synchro bar-facing burpees since they’re part of this weekend’s competition. 🤪 Once you and your partner complete all four rounds, push the last run to ramp up the intensity!
Thursday 9/25/25
This week, we’re focusing on sumo deadlifts before transitioning into our next cycle, which will emphasize conventional deadlifts. The sumo stance is great for hip mobility and helps develop strength in the quads as well as the posterior chain.
Following the deadlifts, we have accessories designed to complement the sumo stance:
Cossack squats to continue developing hip mobility and strengthen the adductors.
Hamstring curls to build hamstring strength and help prevent injury.
Rotational ball slams to build core strength and develop rotational power.
A. Sumo Deadlift -
Every 3 Minutes x 5 Sets:
- 5 Reps @ RPE 6-7
B. Accessories -
3 Sets:
- Barbell Cossack Squat x 12 Alternating Reps
- Prone Band Hamstring Curl x 15-20 Reps
- Rotational Ball Slams x 10-12 Alternating Reps
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
Friday 9/26/25
A. Accessories -
3-4 Sets Of:
- Chest Supported DB Row x 6-8 Reps @ 21X2
- Tuck-Sit x 20-30 Seconds
- Band Pull Apart x 15 Reps
B. ‘Piccolo’ -
AMRAP 10:
3-6-9-12...
- American KBS 53/35#
- KB Goblet Squats 53/35#
- Push-Ups
We’re starting off with some upper body and core accessories to build pulling strength with DB rows, improve hollow core endurance with tuck-sits, and support posture and shoulder health with band pull-aparts.
After that, we’ll move into a 10-minute AMRAP with an ascending rep scheme. The kettlebell swings will reinforce the movement pattern and build grip endurance, the goblet squats will challenge the legs, and the push-ups will develop pressing strength. Expect to see more kettlebell swings in the coming weeks, as we’ll be retesting the workout Helen later next month.
Saturday 9/27/25
NO CLASSES OR OPEN GYM
Reminder: Today is The Rumble on Ravenswood, so there will be no classes or Open Gym. We have a ton of members from Feast competing, so be sure to stop by to cheer on your friends and see what The Rumble is all about if you are in the area!!
Sunday 9/28/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong