🗓️ ProjectFit – Week of October 12–16, 2026
October Theme: Strength Endurance & Work Capacity
Monday, October 12, 2026 – Conditioning
25-Minute Descending Ladder
Start at 16 reps of each movement, then 15,14,13,12 … down to 1:
Kettlebell Clean to Squat
Dumbbell Push Press
Reverse Lunges — total reps
Ring Rows
After each round:
100m Run
Goal: Maintain a sustainable pace from the first round. Don’t sprint the 100s and struggle through the second half.
💥 Optional Core Finisher – 5 Minutes
2 Rounds:
10 Seated Knee Tucks
10 Iso Reverse Crunch Swipers
10 Plank & Knee To Elbow Crunch
5 Side Bridge Hip Touches L & R
Tuesday, October 13, 2026 – Full Body Strength A
Main Strength
Trap Bar Deadlift — 3–4 × 8–10
Kettlebell Strict Press — 3–4 × 8–10/arm
Kettlebell Front Rack Squat — 3–4 × 8–10
Kettlebell/DB Bent-Over Row — 3–4 × 8–12
DB Incline “Wrist Curls” — 3 × 10–12
Progression Goal
If all sets were completed cleanly last week, add a small amount of weight or add 1 rep per set while staying inside the prescribed range.
🔥 Cardio Cash-Out – 7 Minutes
AMRAP:
8 Kettlebell/DB Hang Cleans — 4/side
10 Tuck Jumps
30 seconds Assault Bike or Rower
Keep this fast but clean.
Wednesday, October 14, 2026 – Conditioning
20-Minute Work Capacity Circuit
5 Rounds:
40 seconds work / 20 seconds transition at each station.
Station 1
Dumbbell Walking Lunges
Station 2
Banded Chest Press
Station 3
DB High Pulls
Station 4
Lateral Jumps Over Cone
Move continuously through all four stations.
Goal: Consistent output across all five rounds rather than chasing maximum reps in Round 1.
💥 Optional Core Finisher – 5 Minutes
30 seconds work / 15 seconds rest/transition:
Cross Hop Planks
Jackknife Alternating
Side Cycle Left
Side Cycle Right
Sit Ups
Repeat 2x
Thursday, October 15, 2026 – Full Body Strength B
Main Strength
DB/Barbell Bench Press — 3–4 × 8–10
Dumbbell Step-Up — 3 × 8–10/leg
Landmine Row — 3–4 × 8–12
Kettlebell Lateral Lunge — 3 × 8/side
Overhead Band Tricep Extension — 3 × 10–12
Progression Goal
Increase load or reps only if last week’s final set maintained good movement quality.
🔥 Cardio Cash-Out – 7 Minutes
AMRAP:
8 Kettlebell Swing to Clean — 4/side
10 Bounding Hops Front / Backwards
30 seconds Row
Friday, October 16, 2026 – Zone 2 Conditioning
30–35 Minutes Continuous Zone 2
Pick Your 3-4 Exercises. Repeat for 2 rounds.
5 Minutes Row
5 Minutes Walk or Easy Run
5 Minutes Assault Bike
5 Minutes Kettlebell Swings
5 Minutes Clean & Press
5 Minutes Planks
5 Minutes Burpees
5 Minutes Box Step Ups
5 Minutes Farmers Carry
Intensity
Conversational pace.
Breathing elevated but controlled.
Athletes should finish feeling like they could continue, rather than feeling smoked.
💥 Optional Core Finisher – 5 Minutes
2 Rounds:
10 Kettlebell Windmills — 5/side
10 Dead Bugs — each side
20-second L-Sit or Bent-Knee L-Sit
20-second Superman Hold