Newsletter #19
Week of 14 – 20 September 2026
New Grind.
Hey Peak Project family,
This week's a proper grind from start to finish. Monday's a heavy pull-push complex into a nasty little chipper. Tuesday's a long row-burpee-snatch ladder. Wednesday's Pain Cave day, 200 reps of wall balls and toes-to-bar before a heavy back squat on tired legs. Thursday's a true sprint day, and Friday's "Strict Cindy" will test your upper body all on its own.
Saturday's the one to know about. Chris pulled this one out of the archive, a partner chipper he programmed himself back in 2022, bike, deadlifts, burpees, more deadlifts, more bike, with a running twist thrown in every four minutes. We're throwing it back for old time's sake, so come find out if it hits as hard now as it did then.
This week's full programming is below, plus a nutrition read to help fuel a week with this much volume in it.
— The Peak Project Coaches
Straight From The
2022 Archive
Monday builds to a heavy complex of 3 deadlifts, 2 power cleans and 1 shoulder-to-overhead, then straight into 7 rounds of 7 deadlifts and 7 strict handstand push-ups, short and brutal. Tuesday's a long grind, 75/60 calorie rows bookending 50 burpee box jump overs and 50 alternating dumbbell snatches. Wednesday is Pain Cave territory, a 40-30-20-10 ladder of wall balls and toes-to-bar, then a heavy 3-rep back squat on legs that are already cooked. Thursday's a true sprint day, five rounds of a 400m run and 12 unbroken hang power cleans, with handstand walk skill work earlier in the session to set up the rest of the week.
Friday is "Strict Cindy," a 20-minute AMRAP of strict pull-ups, push-ups and air squats, no kipping allowed, after a tempo bench press build. Saturday's the one everyone should know about: Chris dug this one out of the archive, a partner chipper he programmed himself back in 2022, 100 calorie assault bike, 75 heavy deadlifts, 50 burpees, 75 more deadlifts, another 100 calorie bike, with both partners stopping to run 200m together every four minutes before getting back to work. Sunday closes the week with a long steady piece, 10 rounds of a 200m run, a 50-foot single dumbbell front rack lunge and a 25-foot handstand walk.
| Level | Modification |
|---|---|
| RX+ | 100 Cal Bike · 75 Deadlifts (155/220) · 50 Burpees |
| Intermediate | 80 Cal Bike · 75 Deadlifts (135/185) · 50 Burpees |
| Beginner | 60 Cal Bike · 75 Deadlifts (light) · 40 Burpees |
Posterior Chain
Under Siege
Deadlifts show up twice this week, in Monday's complex-and-chipper and again in Saturday's throwback, so your hamstrings, glutes and low back are doing serious work either side of the weekend. Grip takes a battering too, Monday's deadlifts and HSPU, Friday's strict pull-ups, and handstand walk practice threading through the whole week. Shoulders get their turn from Wednesday's tempo bench, Monday's shoulder-to-overhead, and every handstand attempt in between.
Quads and calves carry plenty of load as well, Wednesday's back squat on legs already smashed by 200 reps of wall balls and toes-to-bar, plus running efforts on Thursday, Sunday, and inside Saturday's partner splits. Prioritise the low back and grip this week, and don't skip mobility before Wednesday and Saturday specifically.
Fuel The
Full-Week Grind
There's no single hardest day this week, that's what makes it tricky to fuel. Tuesday's a long grind, Wednesday's 200 reps before a heavy squat, and Saturday's throwback is a genuine gut-check. Rather than loading up before one big day, the smarter play this week is steady, consistent fuelling day to day, so you're never starting a session already running on empty.
Anchor each meal around a palm-sized protein serve and a fist-sized carb serve, and don't let dinner slide on the nights before Wednesday and Saturday specifically, those are your two heaviest days for total volume. A slightly bigger carb serve the night before beats trying to fix it with a pre-workout snack the next morning.
Hydration matters more than usual this week too. Between Tuesday's rowing, Thursday's running, and Saturday's assault bike efforts, you're sweating out more than water, top up electrolytes across the week, not just on the day.
& Greens Bowl
This Week &
Coming Up
Committed Club WOD runs Saturday morning, the same day as this week's throwback. Here's what's on this week, and what's coming up after that.
No Gym?
No Excuse.
Missing Saturday's throwback? Here's a no-gym version that keeps the same flavour, running instead of the bike, bodyweight instead of the barbell.
- 800m Run sub Bike
- 75 Backpack Deadlifts sub Barbell
- 50 Burpees
- 75 Backpack Deadlifts sub Barbell
- 800m Run sub Bike
No backpack: use a loaded duffel bag or two milk jugs held at the hips. No safe place to run: sub 4:00 of fast marching or step-ups for each 800m. Grab a partner, split the deadlifts and burpees, and run the 800m stretches together, just like Saturday's class.
