Wednesday HUMP DAY. 01042026

Happy Hump Day CFQ. We made it.

Apologies for the previously posted workout. Someone must have hacked my account and published a, obviously false, workout.

We have another killer two-piece workout for the day. Finishing with a classic 5x5 Shoulder press. These are STRICT. This means that we're looking for a locked down core, full-body tension and ZERO help from the legs.

No kipping on the ring dips today. These are strict, and in small enough sets that we should see these unbroken. Keep a band handy if you think you'll need one for help in the later rounds. Keep your heels down for as long as possible on the top half of the Devil Presses and try to jump up into a semi-squat/deadlift position to protect your back. The 200 m run or 400 m bike erg should be held at a 1:00 effort, so keep em snappy.

Have fun folks.