Member newsletter · Edition 26
22 Reps,
One Mission.
Week of 2 – 8 November. A heavy row-and-clean ladder, partner back squats, the November Monthly Challenge, and Mission 22 — our Saturday tribute to the veterans we lose every day.
01 · Programming
Heavy Legs,
Bigger Purpose.
Longevity's first week on the mats is in the books, and it's already looking like a great addition to the floor — if you haven't tried a Tuesday or Thursday 11am session yet, jump in whenever suits you. Now onto this week, because it's a big one.
Monday's a heavy row-and-clean ladder — power clean and jerk EMOM into 40-30-20-30-40 calorie row with power cleans after every row. Tuesday's a partner interval day — teams of two through 10 sets of double unders and back squats from the rack. Wednesday it's the November Monthly Challenge — a mile run into 50 strict pull-ups and 100 push-ups, partitioned however you like. Thursday we build to a heavy set of 12 deadlifts, then a 20-minute AMRAP of bike, box step-ups and wall ball. Friday's a long chipper of dumbbell snatches, toes to bar and burpees to bar. And Saturday is Mission 22 — our partner tribute workout, 22 reps of 22 movements each, honouring the 22 veterans we lose every day to suicide. There's no Sunday class this week, so grab this week's at-home WOD below — a nod to Rich, Rory and Austin's Ironman finish.
Coach's note
Wednesday's November Monthly Challenge is a grind — partition the pull-ups and push-ups into small, manageable sets from the start rather than chasing one big opening set. And for Mission 22 on Saturday, talk to your partner before the clock starts so you both know how you're splitting the 22 reps on each movement.
This week
Mission 22
Teams Of 2 · 22 Reps Of 22 Movements Each · Saturday
FORMAT · Each partner completes 22 reps of every movement before the team moves on — split the work however you like and keep transitions quick. The full order: push-ups, air squats, kettlebell swings, pull-ups, deadlifts, push press, box jumps, burpees, goblet squats, lunges, toes to bar, hang power cleans, thrusters, box jump-overs, hand-release push-ups, kettlebell high pulls, reverse lunges, chest-to-bar pull-ups, front squats, power snatches, burpee box jump-overs, push-ups.
The mission
This workout honours the 22 veterans we lose each day to suicide — 22 reps of 22 movements as a tribute to those we've lost, and a stand with those still fighting. Pace it, support your partner, and just keep going, one rep at a time.
| RX+ | Intermediate | Beginner |
|---|---|---|
| Barbell 42.5/30kg · Kettlebell 24/16kg · Box 24/20" · Chest-to-Bar Pull-Ups | Barbell 35/25kg · Kettlebell 16/12kg · Box 20/16" · Pull-Ups | Light Barbell/DB · Light Kettlebell · Low Box · Ring Rows & Knee Push-Ups |
Programming: Mayhem Gym Programming & Coaching Development
02 · Recovery
Heavy Legs,
Smart Recovery.
Between Monday's cleans, Tuesday's back squats, Thursday's heavy deadlifts and Saturday's long Mission 22 grind, your legs and low back are carrying this week. Recovery is about managing that load so you can show up fresh for each session, not just surviving to Sunday.
Give The Quads & Hips Attention
A few minutes on the quads, hip flexors and glutes after Tuesday and Thursday will go a long way toward keeping Saturday's Mission 22 feeling manageable instead of brutal.
Protect The Low Back
Heavy rows, cleans, squats and deadlifts all load the posterior chain. Keep your midline engaged through every heavy set this week, and don't skip the couch stretch and hip work in the cool-downs.
Fuel Before Mission 22
This is a long one — eat a proper meal a few hours out, and have something small with carbs about 30-60 minutes before you start.
Hydrate For The Long Haul
Between the November Monthly Challenge and Mission 22, this is a high-volume week. Keep the water bottle topped up every day, not just on the big session days.
This week's protocol
Before Saturday's Mission 22, spend five minutes on hips, quads and shoulders — you're going to ask a lot of all three today. And talk pacing with your partner before the clock starts.
03 · Nutrition · Week 4 of 6
Fuel The Shift:
Smart Carbs.
Continuing our series for women navigating perimenopause and menopause — this week it's carbohydrates. As insulin sensitivity shifts during this stage of life, carbs aren't something to fear or cut out entirely — it's about timing them well. Carbs around your training sessions fuel the work and support recovery, while keeping blood sugar steadier across the rest of the day helps with energy and mood.
Carbs Aren't The Enemy
Cutting carbs too hard often backfires — low energy, poor sleep and worse training sessions. The goal is smart timing, not elimination.
Time Them Around Training
A carb-containing meal or snack before and after a heavy session like this week's helps you perform and recover — especially around Mission 22.
Steady Blood Sugar, Steadier Mood
Pairing carbs with protein and fibre at meals — rather than eating them alone — helps smooth out the energy dips many women notice during this life stage.
Try this week
Before Saturday's Mission 22, have a carb-containing meal 2-3 hours out and a small snack 30-60 minutes before you start. Notice how differently the workout feels with the tank topped up.
Chicken & Rice Power Bowl
Ingredients
- 150g chicken breast or thigh
- 1 cup cooked jasmine or basmati rice
- 1 cup roasted vegetables (capsicum, zucchini, onion)
- 1 tbsp olive oil
- Soy sauce, garlic and ginger to taste
- Spring onion and sesame seeds to finish
Method
- Season the chicken and pan-sear or bake until cooked through, then slice.
- Roast the vegetables with olive oil until just tender.
- Build the bowl on a base of rice, topped with chicken and vegetables.
- Finish with soy sauce, garlic, ginger, spring onion and sesame seeds.
A balanced carb-protein meal like this works well 2-3 hours before a long session — fuel for the work, without sitting heavy.
04 · What's on
On The
Calendar
This week
Mission 22
Coming up
CHAD 1,000x
Lads' Lunch
Park Run Takeover
Ladies' Lunch
Mo-vement With Mates
Gym Christmas Party
05 · Home WOD
No Sunday Class —
Tri With Rich.
No Sunday session running at the gym this week, so here's your prescription — a nod to Rich, Rory and Austin's Ironman finish. Get it done wherever suits you.
Tri With Rich — At Home
On A 45:00 Clock
SCALE IT · Settle into a pace you can sustain on the burpees and lunges rather than sprinting the start — the goal is to bank as much of the 45:00 as possible for the run at the end. No space to run? Sub fast feet on the spot or a timed effort on whatever machine you've got.
No Sunday class this week — get it done wherever suits you. See you Monday.
