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COMPLETE WORKOUT LIBRARY
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October 202615 workouts+
MONOCT 19PIT + MIDLINEExpected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗LATESTSATOCT 17CONTROL GAUNTLETThree controlled events, effort 4–5/10. One split-squat set only. No stance holds, jumps, extra finisher or make-up work. Let form and the response to Friday guide safe participation. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗FRIOCT 16BODYWEIGHT CIRCUITControlled effort around 6/10 with at least 3 clean reps in reserve. Three lower-body rounds, then three midline rounds. Stay on the floor throughout midline; no bonus work. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗THUOCT 15PIT + CONTROLExpected site session alongside Pole Pilots pit. Easy effort 2–3/10, ceiling 4. Finish fresh; no leg finisher or bonus work. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗WEDOCT 14MIDLINE + POSTUREFull standalone session, effort 4–5/10. Stay on the floor through the posture block. No coached sprint session this week. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗TUEOCT 13SINGLE-LEG + SPRINGSAbout 5/10 effort with submaximal spring quality. Keep at least 3 clean strength reps in reserve; no work needs to exceed 7/10. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗MONOCT 12PIT + MIDLINEExpected site session alongside Pole Pilots pit. Effort 4–5/10. Work after pit or well separated; this does not replace the pit warm-up. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.↗SATOCT 10CONTROL GAUNTLETThree controlled events. RPE 5–6, ceiling 7. Full 12-minute reset included. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗FRIOCT 9SHORT RESETScheduled short site session. Easy RPE 2–3. No added finisher or makeup work. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗THUOCT 8PIT + CONTROLExpected site session alongside Pole Pilots pit. Easy RPE 2–3, ceiling 4. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗WEDOCT 7MIDLINE CONTROLRPE 4–5, ceiling 6. Eight alternating holds, each followed by full recovery. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗TUEOCT 6SINGLE-LEG + SPRINGSRPE 5–6, ceiling 7. At least 3 clean strength reps in reserve. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗MONOCT 5PIT + MIDLINEExpected site session alongside Pole Pilots pit. RPE 4–5, ceiling 6. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.↗SATOCT 3THE NO-HANDS GAUNTLETFour-Event Lower-Body Suffer Fest↗THUOCT 1TAKEOFF FACTORYLower Power + Landing Control↗
September 202620 workouts+
WEDSEP 30MIDLINE MAYHEMHard Core + Long Mobility↗TUESEP 29SPRING SYSTEMElastic Power + Tendons↗MONSEP 28SINGLE-LEG SHOPLower Strength + Core↗SATSEP 26FOUR-EVENT SUFFER FESTFull Body + Gymnastics↗FRISEP 25SPRING SHOPPosterior Chain + Elastic Legs↗THUSEP 24PIT DAY + ARMS & UPPER STRENGTHPit day • quality chin-up and bench strength • arm density • shoulders and grip • daily core↗WEDSEP 23MIDLINE + ARMORCore density • athletic armor • compression challenge • long mobility↗MONSEP 21PIT DAY + UPPER DENSITYChest/back strength endurance • upper-back volume • short core↗FRISEP 18STRENGTH + SPRINGSLower-body strength • elastic prep • squat intervals • quality springs • tendon armor • compression core↗THUSEP 17UPPER STRENGTH EXPRESSPit Day + Upper Strength • upper prep • bench and pull-up intervals • upper-body AMRAP • grip and core↗WEDSEP 16CORE + ARMORCore output intervals • shoulder and tendon armor • scoreable core closer • long mobility↗TUESEP 15IGNITIONOlympic Power + Upper Power • quality prep • clean EMOM • power circuit • strength density • core blitz↗THUSEP 10Olympic Power + Upper StrengthOlympic prep • hang power snatches • push jerks • weighted pull-ups + floor presses • upper-back support • quick core↗WEDSEP 9Hard Core + Long MobilityFour hard-core rounds • hanging compression • medicine-ball sit-ups + rotation • hollow-body holds • long stretches↗TUESEP 8Olympic Power + Lower StrengthLower-body prep • power cleans from the floor • standing broad jumps • pause-squat strength • posterior-chain + single-leg strength↗MONSEP 7Easy Run + Light CoreConversational easy run • controlled reverse crunches • side-plank holds • bird-dog stability↗FRISEP 4Elastic Legs + Tendon StrengthElastic prep • reactive footwork • bodyweight tendon strength • knee + adductor armor • ankle armor↗THUSEP 3Upper-Body Strength + Throwing PowerUpper-body prep • medicine-ball throwing power • unilateral push strength • unilateral pulling strength • upper-body support↗WEDSEP 2Hard Core + MobilityHanging compression • loaded trunk strength • rotation • forearm-plank bracing • long mobility↗TUESEP 1Lower-Body Strength + Posterior ChainLower-body prep • loaded jump power • heavy front-squat strength • posterior chain • single-leg strength • soleus + ankle work↗
August 202619 workouts+
MONAUG 31Olympic Technique + Upper PowerPower prep • hang power-clean technique • medicine-ball power • back strength • upper-back volume • daily core↗THUAUG 27Chest + Upper-Body StrengthUpper-body prep • incline pressing strength • shoulder support • chest volume • daily core↗WEDAUG 26Hard Core + Long StretchCore gauntlet • trunk control • long vaulter-specific flexibility↗TUEAUG 25Lower-Body Power + StrengthLower-body prep • maximum vertical power • heavy deadlift strength • single-leg strength • hip power • daily core↗MONAUG 24Upper Power + Back StrengthUpper-body prep • explosive push press • heavy back strength • upper-back pairing • daily core↗SATAUG 22Bodyweight Upper Body + Gymnastics + PlyometricsAthletic prep • plyometric power • bodyweight strength • gymnastics strength • body-control challenge↗FRIAUG 21Shoulders + GripShoulder prep • strict overhead strength • upper-back support • shoulder volume • weighted grip↗THUAUG 20Biceps + TricepsUpper-body prep • heavy arm strength • direct biceps + triceps • controlled volume finish↗WEDAUG 19Heavy Core + StretchWeighted core strength • high-rep trunk work • long deliberate stretch↗TUEAUG 18Leg Power + Ankle MobilityLower-body prep • explosive broad jumps • heavy leg strength • posterior chain • ankle strength + mobility↗MONAUG 17Chest + Back StrengthUpper-body prep • controlled chest + back strength • upper-body volume • quick core↗SATAUG 15Upper-Body Power + Body ControlUpper-body prep • explosive push-ups • heavy pull + press strength • gymnastics control • long stretch↗FRIAUG 14Shoulders + GripShoulder prep • strict strength + upper-back support • shoulder volume • grip • easy core↗THUAUG 13Core + Long StretchControlled core • easy recovery pace • long flexibility holds↗WEDAUG 12Lower-Body Strength + PowerBroad jumps + squat jumps • reverse lunges + calf raises • quick core↗TUEAUG 11Chest + Back StrengthUpper-body prep • horizontal push + pull • upper-body volume • short core↗MONAUG 10Biceps + TricepsUpper-body prep • arm strength + volume • high-rep core finish↗THUAUG 6Full-Body Strength + CoreSimple full-body prep • squat + pull • upper + posterior chain • core • stretch↗SATAUG 1Full-Body Strength + Long Stretching FlowFull-body prep • gymnastics • heavy strength • long recovery flow↗
July 202616 workouts+
FRIJUL 31Upper-Body Strength + GripPrep • horizontal push/pull • shoulders • arms/grip • easy trunk↗THUJUL 30Easy Core Control + Long Stretching FlowFinal pit day • easy trunk control • long mobility • breathing reset↗WEDJUL 29Full-Body Power + StrengthExplosive power • back squat • upper body • posterior chain • armor • trunk↗SATJUL 25Upper-Body Volume + Body ControlUpper-body strength • explosive pressing • gymnastics • grip • trunk↗FRIJUL 24Upper-Body Strength + GripPressing • pulling • shoulders • arms • grip • trunk • mobility↗THUJUL 23Trunk + Shoulder StrengthUpper-body support • weighted core • anti-rotation • bracing↗WEDJUL 22Strength + BracingPaused strength • posterior chain • upper body • unilateral work • bracing↗TUEJUL 21Single-Leg EngineLanding contrast • single-leg strength • upper-body utility • grip • core↗MONJUL 20Pit-Day Upper Support + MobilityUpper-body support • vault shoulders • hip mobility • trunk control↗SATJUL 18Full Bodyweight WorkoutElasticity • strength • gymnastics • trunk control↗FRIJUL 17Landing Control + Unilateral StrengthLanding mechanics • single-leg strength • hamstrings/ankles • shoulders • core↗WEDJUL 15Total-Body Power + Upper StrengthJumps • deadlift • press/row • arms • core↗TUEJUL 14Athletic Circuit + GripLine hops • shoulder control • grip • hips • trunk↗MONJUL 13Lower Power + StrengthJumps • pause front squat • unilateral strength↗SATJUL 11Upper-Body Power + StrengthPlyo push-ups • bench/pull-ups • arms/grip • plank challenge↗FRIJUL 10Single-Leg Power + Lower StrengthBounds • unilateral legs • hips • lower-leg strength • core↗