CW 44 · 10.26 – 11.01 (Week 4 of the strength cycle) - CrossFit 40477

CrossFit 40477 October 22, 2026 at 9:31 AM

Weekly Program

CW 44 · 10.26 – 11.01 (Week 4 of the strength cycle)

Your Week of Training 💪

We have a great week ahead! We're kicking things off with Macho Man, testing our pacing with the new Mayhem benchmark Death Race, hitting the classic benchmark Helen — and finishing Friday with a Halloween-themed workout. 🎃

Monday starts with "Macho Man": a barbell complex of Power Cleans, Front Squats and Push Jerks every minute for 15 minutes. You'll use the same weight across all sets, so choosing a challenging but manageable load is key. Then comes "Death Race" — a 100/80 calorie test on the air bike. Lock into a sustainable pace early and build towards the finish.

Tuesday brings a steady three-round workout of GHD Sit-Ups, Med Ball Walking Lunges and Box Step-Overs — the step-overs also tie into our October Step Challenge. Keep moving at a consistent pace and switch how you hold the med ball to manage fatigue. Afterwards you'll have five minutes to build handstand and gymnastics pull skills — a great chance to build confidence with pull-ups ahead of Wednesday's Helen.

Wednesday continues the Deadlift progression with 3 sets of 6 — the heaviest week of this strength cycle before the progression restarts. Then it's time for "Helen", the classic benchmark of running, Kettlebell Swings and Pull-Ups. Push the runs, but manage your grip so you can keep moving through the swings and pull-ups.

Thursday is a sprint-style interval workout: six sets of rowing and thrusters every three minutes. Row at a pace that lets you hit the thrusters unbroken and still recover before the next set. Afterwards there's a little pump work to finish.

Friday brings "Nightmare Before Halloween" — a 20-minute AMRAP of Burpees Over Dumbbells, Double-Unders and heavier Dumbbell Snatches. Find a pace you can maintain and have some fun with the Halloween theme. The workout is designed to be costume-friendly, with options to scale or substitute movements. Afterwards you'll finish with 100 AbMat Sit-Ups for time.

Saturday closes the training week with a partner workout combining Ski/Row work with Rope Climbs and Bench Press. You'll work through 100 total bench press reps, alternating with rope climbs every time the bench is broken. Communication and smart breaks matter as the volume adds up.

🔥 Saturday, 31 October — HYROX Race Simulation

Together with the BridgeRunners we're running the next HYROX Race Simulation in the box — 11:00–14:00, rolling starts roughly every 5 minutes. If you signed up through the spreadsheet shared in the previous event announcement, you'll get your start time during the week before the event.

We run the complete HYROX race, with the running legs shortened to about 750 m. Single or doubles — you decide how you line up. Spots are reserved for Racecamp members, BridgeRunners and members.

Let's get ready for HYROX — or just have a fun Saturday! 🔥

There's a lot to love this week, from two benchmark-style challenges to a fun Halloween workout. Monday is a mental test on the bike, Wednesday brings Helen, and Saturday rewards everyone who keeps their head cool as the volume climbs.

Scale smart, pace well — and have fun with it. Let's have a great week of training! 💚

🏋️ Our 8-week strength cycle — click to open

Our strength cycle started on October 5. Here's what we're focusing on:

🏋️ Barbell Cycling

Each week includes at least one barbell complex combining different movements, grips, loads and rep schemes. The goal is to improve your strength, efficiency and confidence when cycling a barbell.

💪 Deadlift Progression

We're following a structured progression:

• Weeks 1–4: 3×12 → 3×10 → 3×8 → 3×6

• Weeks 5–8: repeat the progression with heavier weights

This week is week 4 — sets of 6, and the heaviest week of the first half. After that we restart the progression with heavier loads and you'll see how much stronger you've become.

Remember: progress takes time. Trust the process, focus on good technique, and enjoy getting stronger!

🇩🇪 Deutsche Version anzeigen

Eure Trainingswoche 💪

Vor uns liegt eine starke Woche! Wir starten mit Macho Man, testen unser Pacing mit dem neuen Mayhem-Benchmark Death Race, nehmen uns den Klassiker Helen vor — und schließen den Freitag mit einem Halloween-Workout ab. 🎃

Montag startet mit „Macho Man": ein Langhantel-Komplex aus Power Cleans, Front Squats und Push Jerks, jede Minute über 15 Minuten. Ihr nutzt dasselbe Gewicht über alle Sätze — ein forderndes, aber machbares Gewicht zu wählen ist hier entscheidend. Danach folgt „Death Race", ein 100/80-Kalorien-Test auf dem Air Bike. Findet früh ein haltbares Tempo und steigert euch zum Schluss.

Dienstag bringt ein ruhiges Workout über drei Runden mit GHD Sit-Ups, Med Ball Walking Lunges und Box Step-Overs — die Step-Overs zahlen auch auf unsere October Step Challenge ein. Bleibt in einem gleichmäßigen Tempo und wechselt die Halteposition des Med Balls, um die Ermüdung zu steuern. Danach habt ihr fünf Minuten für Handstand- und Pull-Skills — eine gute Gelegenheit, vor Helen am Mittwoch Sicherheit an der Stange aufzubauen.

Mittwoch führt die Deadlift-Progression mit 3 Sätzen à 6 fort — die schwerste Woche dieses Kraftzyklus, bevor die Progression von vorn beginnt. Danach steht „Helen" an, der Klassiker aus Laufen, Kettlebell Swings und Pull-Ups. Drückt auf den Läufen aufs Tempo, teilt euch aber die Griffkraft so ein, dass ihr durch Swings und Pull-Ups durchkommt.

Donnerstag ist ein Sprint-Intervall-Workout: sechs Sätze Rudern und Thruster, alle drei Minuten. Rudert in einem Tempo, das euch die Thruster unbroken schaffen lässt und noch Erholung vor dem nächsten Satz übrig lässt. Zum Abschluss gibt es noch etwas Pump-Arbeit.

Freitag bringt „Nightmare Before Halloween" — ein 20-Minuten-AMRAP aus Burpees Over Dumbbells, Double Unders und schwereren Dumbbell Snatches. Findet ein Tempo, das ihr haltet, und habt Spaß mit dem Halloween-Thema. Das Workout ist bewusst kostümfreundlich gebaut, mit Optionen zum Skalieren oder Ersetzen einzelner Bewegungen. Danach folgen noch 100 AbMat Sit-Ups auf Zeit.

Samstag schließt die Trainingswoche mit einem Partner-Workout ab: Ski/Row kombiniert mit Rope Climbs und Bench Press. Ihr arbeitet euch gemeinsam durch 100 Bench-Press-Wiederholungen und wechselt bei jeder Unterbrechung an die Seile. Absprache und kluge Pausen zählen hier, wenn das Volumen steigt.

🔥 Samstag, 31. Oktober — HYROX Race Simulation

Gemeinsam mit den BridgeRunners führen wir die nächste HYROX Race Simulation in der Box durch — 11:00–14:00 Uhr, rollierender Start etwa alle 5 Minuten. Wenn ihr euch über das Excel-Sheet aus der letzten Event-Ankündigung angemeldet habt, bekommt ihr eure Startzeit in der Woche vor dem Event mitgeteilt.

Wir laufen das komplette HYROX-Race durch, die Laufstrecke wird dabei auf ca. 750 m verkürzt. Einzel oder Double — ihr entscheidet, wie ihr an den Start geht. Die Plätze sind für Racecamp-Mitglieder, BridgeRunner und Member reserviert.

Let's get ready for HYROX — oder habt einfach einen schönen Samstag! 🔥

Diese Woche hat viel zu bieten — zwei Benchmark-Challenges und ein Halloween-Workout zum Spaßhaben. Der Montag ist vor allem ein Kopf-Test auf dem Bike, der Mittwoch bringt Helen, und der Samstag belohnt alle, die einen kühlen Kopf behalten, wenn das Volumen steigt.

Skaliert klug, teilt euch gut ein — und habt Spaß dabei. Auf eine starke Trainingswoche! 💚

🏋️ Unser 8-Wochen-Kraftzyklus — zum Öffnen klicken

Unser Kraftzyklus hat am 5. Oktober begonnen. Darauf liegt der Fokus:

🏋️ Barbell Cycling

Jede Woche enthält mindestens einen Langhantel-Komplex, der verschiedene Bewegungen, Griffe, Gewichte und Wiederholungsschemata kombiniert. Ziel ist es, eure Kraft, Effizienz und Sicherheit beim Barbell Cycling zu verbessern.

💪 Deadlift-Progression

Wir folgen einer strukturierten Progression:

• Wochen 1–4: 3×12 → 3×10 → 3×8 → 3×6

• Wochen 5–8: dieselbe Progression mit höheren Gewichten

Diese Woche ist Woche 4 — 6er-Sätze und damit die schwerste Woche der ersten Hälfte. Danach starten wir die Progression mit höheren Gewichten neu, und ihr seht, wie viel stärker ihr geworden seid.

Denkt dran: Fortschritt braucht Zeit. Vertraut dem Prozess, achtet auf saubere Technik — und habt Freude daran, stärker zu werden!

CrossFit

Workout Types — the day’s stimulus

SprintAll-out and short — move aggressively from the first rep and hold on.

SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).

GrindLonger and relentless — settle into a strong pace and grind through the fatigue.

Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.

ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.

Monday10.26

"Death Race"

Pain Cave

Strength / Skill

"MACHO MAN" — Every 1:00 (15:00): 3 Power Cleans + 3 Front Squats + 3 Push Jerks. Use the same weight across all sets — moderate/moderate+ (around RPE 7–8). The complex must be completed within :50. Score: Weight.

Workout — Freedom (RX)

"DEATH RACE" — For Time:
100/80 cal Air Bike

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 5:00 clock: 1:00 Couch Stretch (each) + 1:00 Foam Roll Quads (each) + 1:00 Foam Roll Low Back.

Optional Accessory

"HOLDING JT" — accumulate 1:30, then 1:00, then :30 of each: Handstand Hold, Plank Hold (elbows), Top of the Ring Dip Hold. Complete in order, break as needed.

Tuesday10.27

GHDs, Med Ball Lunges & Step-Overs

Steady

Strength / Skill

Post-Workout — 5:00 AMRAP: 1 Wall Walk (or 1/2 Wall Walk) + 1 Gymnastic Pull*, increasing both by 1 rep each round (1/1, 2/2, 3/3 …). *Pull options — Freedom: Strict Chest-to-Bar, Strict Pull-Up or Chest-to-Bar. Score: Total Reps. Tomorrow is "Helen" — use this session to build confidence in the pull-up.

Workout — Freedom (RX)

3 Rounds for Time:
30 GHD Sit-Ups
30 m Walking Lunge w/ Med Ball (9/6 kg)
30 Box Step-Overs w/ Med Ball (9/6 kg, 50 cm)

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Cobra Stretch + 1:00 Pigeon Pose (each) + 1:00 Bottom-of-the-Squat Hold.

Optional Accessory

3–4 sets: 30 m Dumbbell Farmer Carry (heavy). Rest 1:00 between sets.

Demos: Pigeon Stretch · Glute Bridge · Hollow Rock · Box Pike Walk · Bear Crawl

Wednesday10.28

"Helen"

Challenge

Strength / Skill

3 sets: 6 Deadlifts. Start moderate-heavy and build to heavy. Rest as needed between sets. Score: Heaviest Weight.

Workout — Freedom (RX)

"HELEN" — 3 Rounds for Time:
400 m Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Lacrosse Ball Calves (each) + 1:00 Lacrosse Ball Shoulders (each).

Optional Accessory

3–4 sets: 6–10 Strict Toes to Bar + 10 Standing Banded Pallof Press (each side). Rest as needed between sets.

Demos: Hollow Rock · Banded Pull Aparts · Dumbbell Bent-Over Rows

Thursday10.29

Row & Thruster Intervals

Sprint

Strength / Skill

Post-Workout — 3–4 sets: 8 Strict Press (moderate-heavy) + 12 Hammer Curls (moderate) + 24 Standing Banded Tricep Extensions. Rest 1:1 between sets. No Measure.

Workout — Freedom (RX)

Every 3:00 (6 sets):
15/12 cal Row
12 Thrusters (42.5/30 kg)

Each set scored for time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Barbell Quad Smash (each) + 2:00 Front Rack Fixer.

Optional Accessory

Tabata (8 sets · 4:00): :20 Bent Over Plate Rows / :10 rest (no extra rest between sets). Scored by total reps.

Demos: Samson Lunge · Scap Push-Up · Single Dumbbell Thruster

Friday10.30

"Nightmare Before Halloween" 🎃

Grind

Strength / Skill

Post-Workout — For Time: 100 AbMat Sit-Ups (option to reduce to 75 or 50). Score: Time.

Workout — Freedom (RX)

"NIGHTMARE BEFORE HALLOWEEN" — 20:00 AMRAP:
10 Lateral Burpees Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatches (32.5/22.5 kg)
31 Double Unders
*Costume-friendly — scale or substitute movements as needed.

Scored by Rounds + Reps

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 5:00 clock: 1:00 Lacrosse Ball Feet (each) + 1:00 Foam Roll Calves (each) + 1:00 Foam Roll Low Back.

Optional Accessory

10:00 easy-to-moderate Bike Erg (or Air Bike).

Demos: Up Down · Single Arm Dumbbell High Pull

Saturday10.31

Partner: Ski/Row, Bench Press & Rope Climbs

Challenge

Strength / Skill

Skill — on an 8:00 clock: Rope Climb Practice. Freedom: jump + foot lock + descent · Intermediate: jump + foot lock · Beginner: zombie rope climbs / foot clamp and stand. *No rope access? Push — build quickly to a 5-rep heavy bench; Pull — EMOM 8:00: 2–3 Weighted Pull-Ups.

Workout — Freedom (RX)

Teams of 2:
2,000 m Ski or Row
-rest until the 10:00 mark-
Then For Time:
100 Bench Press (70/42.5 kg)*
*At 0:00 perform 1 Rope Climb (each), then head to the bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep, finish the workout with 1 Rope Climb (each). Option: 5 Strict Pull-Ups each in place of the rope climb.

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Barbell Tricep Smash (each) + 1:00 Pec Stretch on the Wall (each) + 1:00 3-Way Wrist Stretch.

Optional Accessory

30:00 AMRAP: Max Box Step-Ups (50 cm). Scored by total reps. *Through October we're building capacity towards "Chad" on 11/11 — if you plan to use a weighted vest or ruck for Chad, use that weight today.

Demos: Crossover Symmetry · Banded 7s · Scap Push-Up · Bent Over Dumbbell Row

Specialty Classes

Gymnastics Training Block 🤸

Want stronger pull-ups, better toes-to-bar or more control upside down? Our Gymnastics block focuses on the foundations that make those skills easier to build — and more useful in your regular CrossFit classes.

Tuesdays: Lat & Hollow Conditioning
We'll work on pulling strength, lat engagement and a strong hollow position — key for strict pull-ups, kipping pull-ups, toes-to-bar and other bar gymnastics. Expect strict pull-up progressions, ring rows, hollow holds and controlled pulling and core work.

Thursdays: Handstand Balance & Skill
The focus shifts to handstand control, balance and confidence upside down. Instead of simply trying to move faster, we'll work on finding a stable position first — the basis for better handstand walking and stronger HSPU. Expect wall handstand drills, freestanding balance practice, controlled handstand walking progressions and HSPU strength work.

Why join? Because better gymnastics isn't just about "getting a skill". More strength, control and body awareness will also help you move more efficiently in workouts and make complex movements feel less chaotic. And you absolutely don't need to have pull-ups or handstands yet — every session includes progressions for different levels, so you can start where you are and build from there.

Full programming and supporting videos are on BTWB.

Weightlifting & Strength Class: full programming, loads & accessories are on BTWB.

CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)

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