Hey Peak Project family,
First of all — well done for getting through Murph last week. Whatever your time, whatever your scaling, you showed up and got it done. That means something.
This week is a deload week — no separate strength or gymnastics blocks, no new cycle loading. It's a full week of Mayhem Classic-style conditioning that lets your body absorb everything it's done over the past eight weeks before a new cycle kicks off next week. Don't mistake lighter for easy. These workouts are quality tests — sprint-to-grind combos, high-skill movement, and classic benchmark pieces that will tell you exactly where you're at.
We've also got something new this week — free GoWOD activations are now available for all members. Details below.
— The Peak Project Coaches
Deload Week —
Mayhem Classic Style
This is a deload week between strength cycles. There is no separate strength block or gymnastics EMOM — every day flows straight from warm-up into the workout with optional accessories at the end. A new cycle begins next week.
The programming this week is built around Mayhem Classic event-style workouts — the same movements and formats used in the 2026 Mayhem Classic competition. That means sprint-to-grind combos, benchmark pieces like "Randy," high-skill gymnastics paired with heavy barbells, and team and partner formats. These aren't soft recovery sessions. They're athletic tests that reward pacing discipline, movement efficiency, and smart scaling over ego.
| Level | Modification |
|---|---|
| RX+ | 2 Legless Rope Climbs · 25ft HS Walk · 4 Front Squats @ 102.5/70kg · 25ft HS Walk |
| Intermediate | 1 Rope Climb (or 3 Strict Pull-ups) · 25ft HS Walk (or 2 Wall Walks) · 4 Front Squats @ 70/47.5kg |
| Beginner | 2 Zombie Rope Climbs (or 6 Banded Strict Pull-ups) · 25ft Bear Crawl · 8 DB Front Squats (moderate) · 25ft Bear Crawl |
New — Free
GoWOD Activations
Recovery is where adaptation happens — and one of the most underused tools in any CrossFit athlete's kit is structured mobility work. This week we're introducing something new for all Peak Project members: free GoWOD activations are now available.
GoWOD is a mobility and activation app used by thousands of CrossFit athletes and coaches worldwide. It provides targeted warm-up and recovery routines built specifically for the movements you're doing that day. The daily activation links are available directly through your BTWB app — no extra cost, no separate login needed.
Carbohydrates —
Your Training Fuel
Following protein and fat over the past two weeks, this week we cover the third and most misunderstood macro for CrossFit athletes: carbohydrates. CrossFit's nutrition framework says "little starch" — but that doesn't mean zero. It means choosing quality carbohydrate sources and timing them around your training.
Carbohydrates are your body's primary fuel source for high-intensity work — the kind we do in CrossFit every day. Glucose from carbs is what powers your pull-ups, your barbell cycling, your 400m sprints. Without adequate carbohydrate intake, performance suffers, recovery slows, and your mood tanks. The key is choosing whole food sources — fruit, sweet potato, rice, oats — not processed sugars, refined flour, or anything in a brightly coloured packet.
& Veggie Meal Prep Bowl
This Week &
Coming Up
Committed Club is back this Saturday and the calendar is stacking up nicely for June and July. Something for everyone coming up.
Can't Make It In?
We've Got You.
Sunday's class workout is "The End" — 5 rounds of double unders, kettlebell swings, and hand release push-ups. Here's the home version if you can't make it in. Grab a kettlebell, your jump rope, and get after it. Should take 8–12 minutes.
- 50 Double Unders (or 100 Single Unders) Cardio
- 25 Kettlebell Swings (24/16kg) Posterior chain
- 15 Hand Release Push-ups Upper push
No rope: 50 line hops per round. No kettlebell: use a heavy backpack or water jug for swings. Push-ups: drop to knees or elevate hands — keep chest and hips moving together, don't flop. Double unders: stay relaxed on the rope, take a breath before each set if you trip. This workout will get spicy on the shoulders by round 3 — break the push-ups before failure, not after.
