05/09/2026
WEEK 5 | PERFORMANCE BENCHMARK BLOCK
Week 5 continues to build intensity while introducing more pauses, higher conditioning targets and increased power volume.
MONDAY — STRENGTH LB
Paused reps are introduced, with the Conventional Deadlift remaining our key lower-body lift. Pausing at shin height removes momentum and challenges you to maintain tension and produce force through one of the hardest positions of the lift.
TUESDAY — SUMMIT
We flip to descending work intervals, starting longer before reducing the available time. The challenge is to maintain your output as the intervals shorten through better pacing, movement efficiency and control — while staying predominantly within 80–89% HR.
WEDNESDAY — HYPER UB
Upper-body focus with a 2-second pause in the Military Press. The pause removes momentum and forces you to generate strength from a static position, while the rest of the session develops shoulder stability, trunk control and quality movement.
THURSDAY — HIIT | 110% MAS
Another step up from last week — moving from 105% to 110% MAS across the Ski, Rower and Bike. Expect short, hard efforts designed to improve your ability to repeatedly produce high outputs with incomplete recovery.
FRIDAY — BALANCED
A lower-intensity session focused on mobility, stability and positional control. We’re developing the shoulder, trunk and hip function that supports stronger Military Press and Deadlift performance while preparing the body for Saturday.
SATURDAY — POWER
Power returns with increased volume. Controlled strength movements are paired with explosive exercises, with the goal of producing force quickly. Moderate loads, maximal intent and maintaining speed across every set are the priorities.
Week 5 — stronger positions, higher outputs, keep building.
