Programming
This week is a good one.
Barbell stamina, squat volume, gymnastics endurance, and some real engine work across the week. There's something for everyone — and a hell of a reason to show up on Saturday morning.
The week opens with clean & jerk intervals on Monday — the goal is smooth, unbroken cycling, not heroics. Tuesday grinds through tempo squats into a rowing and goblet squat chipper that punishes anyone who tries to sprint the early rounds. Wednesday is a pure upper-body and midline test: strict gymnastics in the skill block, then GHDs, handstand push-ups and double unders until your shoulders are done. Thursday runs short repeatable bike intervals with farmer carry lunges and burpees — keep it aerobic, don't cook the first set. Friday is pause deadlift day, then a straight five-rounder of heavy pulls and push-ups that'll expose who's been doing their warm-ups properly. Saturday is very, very special this week (more on that below). Sunday closes with a mile run interrupted by burpees every minute — or an active recovery option if you need it.
Coach's Note
The theme this week is controlled effort. Monday and Friday both have barbell work that rewards patience over aggression. The athletes who go lighter than they think in the strength sets and nail unbroken reps in the workouts will outperform the ones who load up and grind singles. Dial in the positions first — the loads will follow.
Mon
15
Clean & Jerk Intervals
Barbell flow
Tue
16
Tempo Squat + Row Chipper
Leg grind
Wed
17
GHDs + HSPU + DUs
Gymnastics fatigue
Thu
18
Bike + Lunge + Burpees
Short intervals
Fri
19
Pause DL + Push Ups
Pull & push
Sat
20
Committed Club — Tamika's WOD
7am — Be there
Sun
21
1 Mile Run + Burpees EMOM
Engine work
⭐ Committed Club — Saturday 20 June, 7am
Farewell, Tamika. You picked a beast of a send-off.
Tamika has been with us from day one. From the very first class, to every early morning, every hard session, every time she showed up when she really didn't have to — she's been part of what makes this gym what it is. This Saturday's Committed Club WOD is hers, chosen by her, as she gets ready to move on to the next chapter. Come and celebrate her the right way — by suffering together on a WOD she designed.
- Format: Partner YGIG (You Go, I Go)
- Buy-In: Accumulate 4 minutes of Handstand Hold (shared)
- 100 Deadlifts
- 80 Hang Power Cleans
- 60 Push Press
- 40 Burpee Over Bar
- 20 Wall Walks
- Running clock: Every 3 minutes from the start, stop and complete a 100m Run
Partners share the load — split reps however you want, except during the buy-in and runs which are done together. Choose your partner wisely. This one's going to hurt in the best way.
🗓 WOD Highlight — Friday 19 June
Lumen Field — Pause Deadlift + Push-Ups
Strength — Every 2:00 × 5 Sets
3 Pause Deadlifts @ 60–65% (pause mid-shin 2–3 seconds)
Workout — 5 Rounds for Time
10 Deadlifts (125/85kg)
20 Push-Ups
Target: 8–12 minutes. Deadlift weight is heavier than the strength — the pause work is building the position that carries into the WOD. Break the push-ups before failure, not after. Quick small sets beat being pinned to the floor.
| Level | Deadlift | Push-Ups |
|---|
| RX+ |
142.5/102.5kg |
Standard |
| Intermediate |
102.5/70kg |
15 reps |
| Beginner |
DB Deadlift (moderate) |
15 Plate Floor Press |
Barbell Stamina
Gymnastics
Engine Work
Squat Volume
Programming: Mayhem Gym Programming & Coaching Development
Recovery
Set yourself up to actually show up Saturday.
Monday to Friday is a loaded week — barbell cycling, squat volume, high-rep gymnastics, short intervals, and then Friday's deadlift grinder. If you skip the recovery work mid-week, you'll roll into Tamika's send-off already half-empty. Do the simple stuff. It matters.
🤲
Grip Care
Saturday's WOD is a grip nightmare — deadlifts, cleans, burpees over bar, wall walks. Lay off chalk-drenching your hands on Monday and Wednesday. Keep the skin in good shape. You'll need it Saturday.
💤
Sleep Friday Night
7am Saturday means an early start. This isn't a tip about going to bed at 9pm — just don't stay up until midnight doom-scrolling. A solid night before the WOD makes a real difference in how you move under load.
🥗
Eat on Friday
Saturday's WOD has a buy-in, a big chipper, AND intermittent runs throughout. That's sustained effort over a long time domain. Have a proper dinner Friday and eat breakfast Saturday morning — even something small counts.
🦵
Tuesday Recovery
Tempo squats + goblet squat chipper on Tuesday will leave the quads talking. If you're not on a programme, 5–10 minutes on a bike at easy pace after class goes a long way to flushing out the legs without adding stress.
This Week's Protocol
Post-Wednesday, spend 5 minutes on shoulder mobility before you leave the gym. Wall slides, banded pass-throughs, or a basic overhead stretch. The GHD / HSPU / double-under combo on Wednesday will leave the shoulders stiff, and that stiffness carries into Friday's deadlifts if you don't address it.
Nutrition
The Helpers — micronutrients, hydration, and sleep.
We've been through real food, protein, fat, carbs, and tracking. Week 6 is the stuff that's easy to overlook because it doesn't show up in your macros — but it directly affects how you perform, recover, and feel. Call it the unsexy stuff that actually matters.
💧
Hydration
Most athletes are mildly dehydrated when they train. A 2% drop in body water reduces performance measurably. Start your day with 500ml water before coffee. Match fluid loss during longer sessions.
🥦
Micronutrients
Magnesium, zinc, vitamin D and iron are the most commonly deficient in active people. Eating a variety of coloured vegetables and not avoiding red meat gives you most of what you need without a cabinet full of supplements.
🛌
Sleep as Nutrition
Protein synthesis, hormone regulation, and muscle repair all happen during sleep. 7–9 hours isn't a nice-to-have — it's literally where your adaptation happens. No supplement replaces it.
This Week's Practical Tip
The week ends with a big Saturday WOD and a run-heavy Sunday. Prioritise hydration Thursday–Saturday morning. In winter, we forget to drink water because we're not sweating as visibly — but you're still losing fluid every session. Keep a water bottle on the table, not just at the gym.
One-Pan Garlic Butter Salmon with Roasted Veg
Ingredients (per serve)
180g salmon fillet
1 cup mixed veg (broccolini, capsicum, zucchini)
2 cloves garlic, minced
1 tbsp butter
1 tbsp olive oil
Juice of ½ lemon
Salt, pepper, paprika to taste
1 small sweet potato (cubed, optional for carbs)
Method
Preheat oven 200°C. Toss veg and sweet potato in olive oil, season, roast 20 mins.
In an oven-safe pan, melt butter over medium heat. Add garlic, cook 1 min. Season salmon, sear skin-side up 2 mins.
Flip salmon, spoon butter and garlic over the top, squeeze lemon. Transfer pan to oven 8–10 mins until cooked through.
Plate with roasted veg. Done. 20 minutes total.
What's On
Friends & Family Week is happening right now.
This week is an open door. Bring anyone — partner, mate, sibling, parent, that person from work you've been trying to convince for months. Every class, all week, completely free. If they end up joining, they get 20% off their first month. No hard sell, no commitment — just come in and give it a go.
🏋️ Friends & Family Week — 15–21 June
Members can bring guests to any class this week, no charge. If they love it and join, they get 20% off their first month. Replace the old Bring a Friend Tuesday format — this is the whole week, open to everyone.
📍 276 McDougall St, Glenvale · Check the class timetable at peakprojectcrossfit.com
Committed Club WOD — Tamika's Farewell
Saturday 7:00–8:00am · Tamika's chosen WOD · Partner YGIG chipper with buy-in and running intervals throughout. If you've ever trained alongside Tamika, be there.
Committed Club
Run Club #6
Sunday 7:00–8:00am · Criterium Track · Family-friendly — walk, run, bike, scoot, bring the dog. All paces welcome.
Run Club
Coming Up
Barbell Club Take Over
Saturday 7:00–8:00am · The barbell crew takes the Saturday morning class. Heavy and good.
Barbell Club
Winter Warrior Challenge Begins
6-week attendance challenge running 6 July – 23 August. Details coming soon — start building your habit now.
Winter Warrior
Christmas in July Lift Off
Friday 5:30–6:30pm · It's Christmas in July. One evening, ugly jumpers optional, good vibes mandatory.
Special Event
40 for Fortey — What a Night
Massive effort from everyone who showed up for 40 for Fortey. That one will be talked about for a while. Big shoutout to Coach Mick for organising and pulling it all together — top stuff, mate.
Home WOD
Can't make Sunday? Do this instead.
Sunday's class is a mile run with 4 burpees every minute. The home version keeps the same idea — interrupted engine work that builds mental toughness and cardiovascular fitness without needing a track or a barbell.
EMOM Engine — Run & Burpees
Option A — Run Version
Run 1.6km (1 mile) or 15 minutes, whichever comes first.
At the top of every minute (including 0:00), stop and do 4 burpees.
Score: total time to finish the distance.
Option B — No Road / Small Space
20 rounds:
:40 on — Step-ups, jump rope, or fast walking on the spot
:20 off — 4 burpees
Score: total burpees completed.
Scale down: Reduce to 2 burpees per minute or substitute up-downs. The goal is continuous movement for 15–20 minutes — not being on the floor for half of it.
Done? Post your time in the members group and tag a mate who said they'd train this week.
Friends & Family Week CTA
This is the perfect week to drag someone to the gym. If they can't make a class but want to try something first, share this home WOD with them. Then bring them in. We'll look after them from there.
