Week of
Sep 21 – Sep 27
Today's workoutMONSep 21
BENCHMARK
Candy20 Pull-ups · 40 Push-ups · 60 Squats · + Plank 3 × 60 s
AMP · Back · Arms
TUESep 22
METCON
As many rounds as possible in 10 minutes of10 hanging knee raises · 100 double-unders · + Weighted sit-up 3 × 15
AMP · Arms · Shoulders · Core
WEDSep 23
HEAVY DAY
Bench press 7 × 1+ 5 rounds for time of
AMP · Back · Biceps · Glutes
THUSep 24
HEAVY DAY
Front squat 5 × 5+ As many rounds as possible in 20 minutes of
AMP · Mobility · Band mode
FRISep 25
METCON
4 rounds, each for time, of10 push-ups · 10 sit-ups · 15 dumbbell shoulder presses, 35 lb dumbbells · + Landmine press 3 × 10 each arm
AMP · Back · Biceps · Glutes
SATSep 26
HEAVY DAY
Deadlift 5 × 5+ As many rounds as possible in 20 minutes of
AMP · Mobility · Band mode
SUNSep 27
SHORT METCON
5 rounds for time of15 dumbbell bench presses, 50 lb dumbbells · 25 hanging knee raises · + Plank 3 × 60 s
AMP · Back · Biceps · Glutes
How the week is built
- Workouts are composed the way crossfit.com composes them: their 7,196 published days (2007–today) are the model for which movements, how they pair, how many reps, what load, and which format and clock.
- Seven workouts, one per day, no rest days programmed. Every day: a main lift (squat, deadlift or bench, sets × reps) or a strict strength piece, then a metcon of 2–3 movements. Named benchmarks as written, never modified. Consecutive days never load the same muscles.
- A movement on at most two days a week, never two days running. No running, burpees, handstand push-ups, muscle-ups, snatches, cleans, push jerks or carries. Loads are their most common Rx with the Intermediate (79%) beside it.
- AMP nights complement the morning: arms, shoulders, back, core. Never squats, deadlifts or chest.