Workout Highlights - week of May 5th

Weekly Training Preview: Test Week

Welcome to Week 8 of the Poseidon Cycle – it's Test Week!
Everything you've put in over the last seven weeks leads up to this moment. This is your chance to set new personal records, establish fresh baselines, and push your engine and mindset across a mix of strength and conditioning benchmarks.

You’ll be tackling major lifts, classic Open-style workouts, high-skill gymnastics, and some fun team-based challenges. Show up ready to lift heavy, move with purpose, and support each other through the grind. Give your best, trust your training, and let’s celebrate how far you’ve come.

What to Expect This Week:

Primary Testing Focus:

• Back Squat – 1RM (Monday)

• Power Clean & Jerk – Max for the Day (Tuesday)

• Strict Press – 1RM (Thursday)

• Deadlift – 1RM (Friday)

• Bench Press – 1RM (Sunday)

Benchmarks & Highlights:

• Monday: Row/Burpee/Pull-Up Chipper (aerobic + gymnastic density)

• Tuesday: Open WOD 13.4 – Grip, midline, and barbell test

• Saturday: Partner Hero WOD "DOM" – High volume with teamwork emphasis

Strength Development:

• Maximal Output: Test absolute strength in the Back Squat, Press, Deadlift, and Bench

• Power Output: Build to a max Power Clean & Jerk using athlete’s most efficient jerk style

Conditioning Focus:

• Monday’s chipper: Blended aerobic + gymnastics test

• Tuesday’s 13.4: Classic Open-style barbell/midline test under fatigue

• Wednesday: Long-form aerobic capacity (run, rope climbs, double unders)

• Thursday & Friday: Interference and density-focused conditioning

• Saturday: Hero WOD team grinder

• Sunday: Upper body volume and gymnastics

  “The May Strict Pull-Up Challenge”

  We are looking to see who can log the most Strict Pull-ups in the Month of May! 

  *A note to be smart here about volume and keep light consistent doses rather than really blasting yourself on one day. 

  Post those Scores!