Base · week beginning 12 Oct 2026
Deload — absorb the base
17
Target mi
2
Key days
5 x 20
Wall balls
Day by day
StrengthStations
Strength
Full-body strength
- Bench press 4 x 6 @ RPE 7.5 · Weighted pull-up 4 x 5
- Romanian deadlift 3 x 8 @ RPE 7 · DB row 3 x 10/side
- Push press 3 x 6 · Farmer hold 3 x 40 s @ 2 x 32 kg
- Rest 2 min on main lifts, 60–90 s on accessories
Stations
Compromised running + stations
- 3 rounds: 400 m row → 400 m run easy, 2 min rest
- Burpee broad jump: 3 x 20 m burpee broad jump, easy
- Wall balls: 5 x 20 wall balls (9 kg), 60 s rest — smooth
Recovery
Easy 10 min spin or walk · foam roll · tomorrow is the key day, sleep early.
Wall ball progression
Wk 1–2
10 x 10
Catch → descend → drive → release
Wk 3–4
5 x 20
Legs drive the throw; arms guide
Wk 5–8
4 x 25
Same rhythm rep 1 → rep 25
Wk 9–12
2 x 50
Planned 3-breath resets, no drop
Wk 13–14
100 under fatigue
Race break plan 40/30/20/10
Wk 15–16
Primers
Breathe. Think. Win.