ProjectFit – Week of October 19–23, 2026
October Theme: Strength Endurance & Work Capacity
Monday, October 19, 2026 – Conditioning (Mixed)
25-Minute AMRAP
10 Kettlebell/DM Clean to Squat
12 Standing Band Chest Press
10 Lateral Jumps Over KB/DB — 5/side
12 Seated Band Rows
30 seconds Jump Rope
Goal: Steady work capacity. Pick loads that allow athletes to keep moving without long breaks.
💥 Optional Core Finisher – 5 Minutes
2 Rounds
10 Reverse Crunches
10 Side Plank Hip Touches — each side
10 Bird Dogs — each side
20-second Hollow Body Hold
Tuesday, October 20, 2026 – Strength (Weights)
Full Body Strength A
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
This is Week 3 with these lifts.
Athletes who have reached the top of the rep range with clean technique should increase the load slightly rather than continuing to add reps.
🔥 Cardio Cash-Out – 6 Minutes
3 Rounds:
30 seconds Assault Bike
8 Tuck Jumps
8 DB Plank Drags — 4/side
Wednesday, October 21, 2026 – Conditioning (Mixed)
Alternating EMOM
6 rounds through 4 stations:
Minute 1
10 Dumbbell Walking Lunges — total
Minute 2
10 Banded Lat Pulldowns
Minute 3
8 Dumbbell Push Press
Minute 4
40 seconds Row
Minute 5
Core Your Pick
Use the remainder of each minute to recover.
The goal is consistent output across all five rounds.
💥 Optional Core Finisher – 5 Minutes
30 seconds work / 15 seconds transition
Figure 8s
Cross Hop Planks
Star Crunch
Superman Hold
Repeat as time allows.
Thursday, October 22, 2026 – Strength (Weights)
Full Body Strength B
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
Same Week 3 rule: once an athlete owns the upper end of the rep range, increase resistance while maintaining movement quality.
🔥 Cardio Cash-Out – 7-Minute AMRAP
8 Kettlebell High Pulls
10 Lateral Skater Hops — 5/side
30 seconds Jump Rope
Friday, October 23, 2026 – Conditioning (Mixed)
This week Friday returns to a harder conditioning day after the previous Friday’s Zone 2 work.
25-Minute Chipper
30 Banded Lateral Walk Steps — 15/direction
25 Kettlebell Swings
20 Dumbbell Around the Worlds — 10/direction
20 Box Step-Ups — 10/leg
15 Pull-Ups or Assisted Pull-Ups
20 Kettlebell Suitcase Carry Steps — 10/side
500m Row
Then, with remaining time:
8 Kettlebell Halos — 4/direction
10 Air Squats
8 Push-Ups
Continue the final three movements until time expires.
💥 Optional Core Finisher – 5 Minutes
For Time
20 Upper Ab Circles
20 Heel Touches — 10/side
20 Recliner Knee-to-Elbow Tucks
20 Flutter Kicks — each leg