Newsletter #22
Member newsletter · Edition 22
New Month,
New Challenge.
Week of 5 – 11 October. Monday's a public holiday (Schmals is already up if you missed it), then the October Challenge kicks off, a pain cave, a new deadlift cycle, and a big weekend — partner bike Friday, Kelly Saturday.
01 · Programming
New Month,
New Challenge
Monday's a public holiday for us, so there's no regular class — if you haven't seen Chris's "Schmals" hero WOD post yet, that's where Monday's test lives this week. Regular programming picks back up Tuesday with the October Challenge: a 15:00 AMRAP of max box step-ups. It's this month's test, but it's also a volume build — we're using October to build capacity toward CHAD 1,000x in November, a straight 1,000 box step-ups for time at a 20-inch box, with weight. From there it's a pain cave Wednesday, the start of a new deadlift cycle Thursday, then Friday's the partner bike-and-pull piece and Saturday's the classic "Kelly."
Coach's note
Treat Tuesday's box step-ups like a long test, not a sprint. Pick a box height and a cadence you can hold through minute 12, the same as minute 2 — this is also your first building block toward CHAD's 1,000 reps in November, so get your setup right and log it: box height, vest or ruck weight if you're using one, and your rep count.
This week
"Kelly"
5 Rounds For Time · 35:00 Cap
STRATEGY · This is a volume workout dressed up as a sprint. Use round one to find a pace you can hold, not your fastest split — box jumps stay continuous with a step-down (no rebounding today), and wall balls break into two controlled sets before you need to. The goal is round five looking like round one.
| RX+ | Intermediate | Beginner |
|---|---|---|
| 400m Run + 30 Box Jumps (24/20) + 30 Wall Balls (20/14) | 400m Run + 20 Box Jumps (24/20) + 20 Wall Balls (20/14) | 200m Run + 20 Box Step-Ups (20/16) + 20 Wall Ball Thrusters (light) |
Programming: Mayhem Gym Programming & Coaching Development
02 · Recovery
Rest Up,
Then Reload
A holiday Monday gives you a built-in reset before a heavy week. Thursday starts a new deadlift cycle and Saturday's "Kelly" is a long one, so use the extra day off to actually rest, not just skip the gym.
Use The Day Off
Monday's a holiday, not a write-off. A walk, a stretch, some time outside — active rest beats total rest heading into a loaded week.
Protect Your Back
A new deadlift cycle starts Thursday. Spend a few minutes on hip and hamstring mobility beforehand so your first heavy set of 12 isn't also your first stretch of the week.
Save Legs For Kelly
Saturday's all running and jumping volume. Keep Friday's partner bike controlled so your legs have something left the next morning.
Sleep Like It Matters
Two heavy days — Thursday's deadlifts and Saturday's Kelly — bookend this week. Extra sleep either side makes both of them feel better.
This week's protocol
Use Monday's day off for 15–20 minutes of walking plus hip flexor and hamstring stretches — it's the cheapest prep you'll get for Thursday's deadlifts.
03 · Nutrition · Week 6 of 6
The
Helpers
Last week of the framework, and it's the one people skip: the small stuff. Micronutrients, hydration and sleep don't show up on a scale or a lift PR, but they decide whether the first five weeks of this actually stick.
Micronutrients
Colour on the plate — different coloured veg and fruit cover most of the vitamins and minerals a tracking app won't show you.
Hydration
Most of the "I just don't have it today" feeling mid-workout is dehydration, not fitness. Water first, before you blame the programming.
Sleep As Nutrition
Recovery, appetite regulation and performance all run through sleep. Treat your bedtime like it's part of the program, because it is.
Try this week
Add one extra glass of water before training, especially on Wednesday and Saturday's longer pain-cave days. It's the cheapest performance upgrade you'll get all week.
Chicken, Rice & Charred Veg Bowl
Ingredients
- 200g chicken breast, sliced
- 1 cup cooked jasmine rice
- 1 cup capsicum & zucchini, chopped
- 1/2 cup cherry tomatoes
- 1 tbsp olive oil
- 1 lemon, juiced
- Handful fresh parsley, salt & pepper
Method
- Season chicken and pan-sear or grill until cooked through, about 6–7 minutes per side.
- Char the capsicum, zucchini and tomatoes in a hot pan with half the olive oil until blistered.
- Slice the chicken and plate over the rice with the charred veg.
- Finish with lemon juice, remaining olive oil and chopped parsley.
One bowl, real colour on the plate, and a big glass of water on the side — that's this week's lesson in one meal.
04 · What's on
On The
Calendar
This week
Bring a Friend
Coming up
Friday Night Lift Off
Committed Club WOD
05 · Home WOD
Sunday's EMOM,
At Home
5-Station Interval
25:00 · Every 1:00, Switch Stations
SCALE IT · No jump rope? Sub fast feet on the spot. No weight for the swings? A loaded backpack or two full water bottles held at the chest works fine — the goal is a steady grip and hip drive, not heavy load.
Post your rounds in the members group. See you Saturday.
