Newsletter #16
Week of 24–30 August 2026
No Mercy
Hey Peak Project family,
Just because Winter Warriors is over doesn't mean the momentum stops here. We're calling this next stretch Separation Season, don't let go of what you built through winter. Now's the time to separate yourself from the rest as we lead into spring.
This week's full programming is below, plus a nutrition read on why your environment matters more than your willpower.
— The Peak Project Coaches
All-Leg
Beatdown
Monday builds four sets of front squats before a fast biathlon of 400m runs and clean and jerks, unbroken sets or a 200m penalty run if you miss. Tuesday is one of our Mayhem benchmarks, "Bar to Bar," five rounds of toes-to-bar and burpees to bar, then three quality bench press sets at your August Monthly Challenge weight. Wednesday pairs loaded single dumbbell walking lunges with descending sets of strict handstand push-ups, a real shoulder grind through the middle of the week.
Thursday is the standout. Five sets every 4:00 of max-calorie air bike, box jump overs and heavy back squats, an all-leg Pain Cave with almost no recovery between stations. Friday settles into a long, steady 10 rounds of rowing, double unders and push press. Saturday is a fast partner sprint, and Sunday closes the week with an 800m run and sit-up test after some pull-up, jump rope and GHD skill work.
| Level | Modification |
|---|---|
| RX+ | 15/12 Cal Bike · 10 Box Jump Overs (24/20) · 5 Back Squats (225/155) |
| Intermediate | 12/10 Cal Bike · 10 Box Jump Overs (24/20) · 5 Back Squats (185/125) |
| Beginner | 10/8 Cal Bike · 10 Box Step-Overs (20/16) · 10 KB or DB Goblet Squats (moderate) |
Legs Carry
The Load
Front squats Monday, DB lunges and strict handstand push-ups Wednesday, then an all-leg Pain Cave Thursday, your quads and shoulders don't get much of a break this week. Friday's push press adds one more overhead load on top before the week finally eases off.
Quads and shoulders are the priority here. A little targeted work each day keeps Thursday's back squats from being harder than they need to be, and keeps Wednesday's HSPU volume from wrecking your shoulders for the rest of the week.
Design Your
Environment
CrossFit Essentials writer Stephane Rochet, CF-L3, made a case worth passing on this week: your environment shapes your habits more reliably than your willpower ever will. Motivation runs out, especially by 8pm after a long day. A well-designed environment doesn't. If the food in your house, the friends you spend time with, and the way your gym bag sits by the door are all working against you, no amount of discipline fixes that for long.
On the fitness side, that means removing friction between you and training, packing your gym bag the night before, laying kit out where you'll see it, scheduling sessions like appointments you don't cancel. On the food side, it's the classic advice that actually works: meal prep in bulk so the default option in your fridge is the healthy one, and physically remove the temptation foods from the house rather than relying on willpower to walk past them every night. Stock the pantry with better alternatives instead of empty shelves, so when you do reach for something quick, it's still on plan.
The mental environment matters just as much. Writing your goals down and sharing them with someone, a training partner, a coach, the members group, makes them real and adds a layer of accountability that your own head can't provide alone. Rochet also flags the perfectionism trap: waiting for the "perfect" plan or the "right" moment before starting is itself a form of self-sabotage. An imperfect environment you actually use beats a perfect one that only exists on paper.
& Veg Meal Prep
This Week &
Coming Up
Nothing else on the calendar this week, but here's what's coming up next.
No Gym?
No Excuse.
A no-equipment version of Sunday's engine test, just a footpath and a floor. Same simple, honest format.
- 800m Run Or 3 min fast on the spot
- 50 Sit Ups Each round
No safe place to run: sub 3 minutes of fast marching or stair climbs. Sit-ups tough on the low back: sub crunches or hollow holds instead.
