🗓️ ProjectFit – Week of October 5–9, 2026

October Theme: Strength Endurance & Work Capacity

Monday, October 5, 2026 – ProjectFit Base Workout #2

35 Reps of 10 Movements – For Time

35 reps each:

  • Wall Ball
  • Kettlebell Swings
  • Box Jumps
  • Push-Ups
  • Sit-Ups
  • Burpees
  • Med Ball Thrusters
  • Jump Squats
  • Pull-Ups or Ring Rows
  • Jump Rope / Double Unders

Score: Total completion time.

Optional Core Finisher – 5 Minutes

2 Rounds:

  • 10 Backwards 7s
  • 10 Side Cycle Left
  • 10 Side Cycle Right
  • 10 Iso Reverse Crunches

Tuesday, October 6, 2026 – Full Body Strength A

Main Strength – 3–4 Sets

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

🔥 Cardio Cash-Out – 7-Minute AMRAP

  • 8 Dumbbell Cleans
  • 10 Lateral Suzie/Skater Hops
  • 2 Burpees

Wednesday, October 7, 2026 – Conditioning

20-Minute EMOM

Rotate through 5 stations × 5 rounds:

Minute 1

10 Kettlebell Sumo Deadlifts

Minute 2

10 Archer Push-Ups

Scale: Standard or Incline Push-Ups

Minute 3

12 Banded Step-Ups (6/leg)

Minute 4

10 Kettlebell/DM Suitcase Rows (5/side)

Minute 5

40 seconds Assault Bike or Row

*Use the remaining portion of each minute as recovery.

Optional Core Finisher – 5 Minutes

30 sec work / 15 sec transition:

  • X-Man Crunch
  • 3-Point Recliner Knee Tucks
  • L Side Bridge Hip Touch
  • R Side Bridge Hip Touch
  • Hollow Rock Hold

Thursday, October 8, 2026 – Full Body Strength B

Main Strength – 3–4 Sets

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/ each side

Overhead Band Tricep Extension — 3 × 10–12

🔥 Cardio Cash-Out – 7-Minute EMOM

Odd Minutes

  • 8 Kettlebell High Pulls
  • 6 Broad Jumps

Even Minutes

  • 30′ Suitcase Carry
  • 6 Squat Thrusts

Friday, October 9, 2026 – Conditioning

25-Minute Chipper

  • 20 Kettlebell Alternating Swings
  • 20 Dumbbell Step-Ups (10/leg)
  • 20 Standing Band Rows
  • 20 Banded Lateral Walks (10/direction)
  • 20 Dumbbell Pullovers
  • 20 Lateral Jumps Over Cone
  • 400m Run or 500m Row

With remaining time:

AMRAP:

  • 4 Kettlebell Figure 8s
  • 30 Seconds Wall Sits
  • 12 Kettlebell Swings

Optional Core Finisher – 5 Minutes

For time:

  • 20 Swipers
  • 20 Ab W’s
  • 20 Krav Knee Crunches
  • 20 Heel Touches
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