Newsletter #20
Week of 21 – 27 September 2026
Unrelenting.
Hey Peak Project family,
Quick recap before we get into it: last Saturday's throwback was a hit. Chris's 2022 workout, bike, deadlifts, burpees, more deadlifts, more bike, with a shared 200m run every four minutes, turned out to be exactly the test we hoped it would be. Everyone had a hell of a time out there, and judging by the reaction, that won't be the last blast from the archive you see on our whiteboard.
Onto this week. No single headline workout, just seven straight days of engine and grit testing. Monday's a push-up buy-in into a hard 2000m row. Tuesday's Pain Cave territory, double unders and overhead squats. Wednesday's the heaviest deadlift we've loaded in weeks, paired with burpees and GHDs on a repeating clock.
Thursday and Friday build off each other, bar muscle-up skill work into a run-and-muscle-up test. Saturday's a partner grind on the barbell, and Sunday closes with a pull-up skill challenge before one last conditioning piece.
This week's full programming is below, plus a nutrition read to help fuel a week with this much ground to cover.
— The Peak Project Coaches
Grip, Grind
& Go
Monday opens with 50 fast push-ups into a hard 2000m row, everyone racing the same distance. Tuesday builds to a moderate-heavy 3-rep overhead squat, then three rounds of 100 double unders and 25 overhead squats, a genuine Pain Cave test. Wednesday's the big one on paper, five sets of 7 deadlifts at 315/205, 14 lateral burpees over the bar and 21 GHDs, the heaviest bar we've loaded in weeks paired with two movements that never let your heart rate settle. Thursday's a skill day, bar muscle-up transition work, then a long bike ladder, 60-40-20-40-60 calories with 20 box step-overs after every set.
Friday builds straight off Thursday's skill work, four rounds of an 800m run and max bar muscle-ups in the time that's left. Saturday's a partner grind, 25 minutes of hang power clean and jerks, synchro lunges and synchro sit-ups, teams of two sharing the barbell. Sunday closes the week with a pull-up skill challenge, weighted strict pull-ups, max unbroken sets, or a dead hang depending on your level, then three rounds of max calorie rowing, max goblet squats and max single unders.
| Level | Modification |
|---|---|
| RX+ | 7 Deadlifts (315/205) · 14 Burpees · 21 GHDs |
| Intermediate | 6 Deadlifts (275/185) · 12 Burpees · 18 GHDs (or 21 V-Ups) |
| Beginner | 9 Deadlifts (moderate) · 12 Up-Downs · 15 Sit-Ups |
Grip, Lats
& Legs
Grip and pulling get hit from every direction this week, Monday's rowing, Wednesday's heaviest deadlift in weeks, Thursday and Friday's bar muscle-up work, and Sunday's pull-up skill challenge to close it out. Your lats and shoulders are doing serious work all week, so don't skip the hangs and shoulder care between sessions. Posterior chain takes a beating too, Wednesday's deadlifts especially, so treat your low back with respect.
Legs and lungs carry the rest of the load, Tuesday's overhead squats and double unders, Thursday's long bike ladder, Friday's running, and Saturday's synchro lunges with a partner. It's a genuine full-body week, so prioritise sleep and don't try to add extra volume on top of what's already programmed.
Fuel The
Full Engine
This week doesn't have one big day to fuel around, it's seven days of genuine engine work back to back. That means the smart play is consistency, a solid protein and carb serve at every meal, rather than banking on one big pre-workout feed and hoping it carries you through the week.
Wednesday's heavy deadlift day deserves a bit of extra attention, a slightly bigger dinner the night before goes further than anything you eat in the 30 minutes before class. The same goes for Thursday's bike ladder and Friday's running, both are long efforts that burn through glycogen fast.
Hydration matters just as much this week. Between the rowing, biking and running, you're sweating out more than water most days, so keep topping up electrolytes across the whole week rather than only on the hardest sessions.
& Rice Bowl
This Week &
Coming Up
Nothing extra on the calendar this week, just the regular timetable. Here's what's coming up in the weeks ahead.
No Gym?
No Excuse.
Missing Friday's class? Here's a no-gym version, running instead of the treadmill, push-ups instead of bar muscle-ups.
- 800m Run sub Bar MU
- Max Push-Ups in remaining time
No safe place to run: sub 3:00 of fast marching or step-ups. Full push-ups too much: sub knee push-ups or elevated hands on a step. Score is total push-ups across all 4 sets.
