06/08/2026
📅 WEEK 4 DAY-BY-DAY BREAKDOWN 🔥
Here’s your game plan for Week 4 — we’re building momentum with more volume, targets, and the first Podium session:
MONDAY – SE (Strength Endurance)
2/3 – Added targets.
Consistent work rate across conditioning + resistance pairings (DB RDL, double KB shoulder press, deadball squats, dips & more). Hit the reps with solid technique — pace smart and stay strong under fatigue.
TUESDAY – HIIT
3/5 – Increased work time.
Longer intervals to challenge your ability to sustain power as fatigue builds. Max intent on every set — keep movement quality high and push that repeat sprint capacity.
WEDNESDAY – Strength LB
4/8 – First lower body strength focus.
Torsonator hack squats, sn**ch grip deficit deadlifts, DB sprinter squats & farmer’s walks. Manage fatigue, prioritise technique, and build serious lower body resilience.
THURSDAY – Summit
3/6 – Increased targets.
Bigger output goals across 4:40 efforts. Stay efficient, control your heart rate, and work smart with your partner — pure aerobic progression.
FRIDAY – Pump UB
3/4 – Upper body volume day.
Incline bench press, Arnold press, rows, dips, and more. Accumulate quality reps, maintain control, and build that upper body endurance and stability.
SATURDAY – Podium 1
1/4 – First Podium session!
Performance-based E2MOM + scoring efforts. Teamwork, strategy, trapbar deadlifts, bench press, cleans & more. Bring the energy and compete!
Week 4 is stacking serious work — consistency is key. Let’s keep getting after it!
Which day are you most hyped for this week? Drop it below 👇
Tag your crew who’s pushing through Week 4 with you!
