Block 9: The 5x5 Strength Cycle

Time Trials - Coming Soon!

We’re kicking off Block 9 with a return to one of the most effective training methods out there: the 5x5 protocol. This is our second time running 5x5 this year, but this round has a new twist. Instead of blending strength into everything else, we’re isolating the big lifts so you can push heavier, build more muscle, and see serious strength gains.

Why 5x5 (Again)?

Because it works. Five sets of five reps is a classic formula for a reason—it’s the sweet spot where strength and muscle growth meet. By putting more focus on the core lifts themselves, this block gives you the chance to lift heavier, recover better, and come out on the other side stronger.

Building on the Last Block

The conditioning focus from our previous block wasn’t random—it was laying the foundation to be able to push a little harder in the new block. All of that work prepared your engine so that now, in Block 9, you'll be ready for whatever we throw at you.

While this block still starts with conditioning, it’s important to note: this isn’t just an extended warm-up. These sprints are carefully placed to build your speed, power, and resilience as we move toward the big finish for Block 9 — our first-ever time trials.

What to Expect

Each training day hits the full body but is built around one major lift:

• Day 1 – Box Squat

• Day 2 – Bench Press

• Day 3 – Hex Bar Deadlift

Alongside these lifts, you’ll tackle accessory work, core stability, and functional strength to keep you balanced and resilient.

Time Trials

Every sprint, every lift, every movement you’'ll put in over the next few weeks will lead to this moment.

This block’s added conditioning is designed to prime you, to sharpen your readiness, and to get you mentally and physically prepared to crush these Time Trials.

Think of this as your checkpoint, your proving ground. The question isn’t if you’ll rise to the challenge—it’s how hard you’re ready to push yourself.

Why You’ll Love This Block

• More Muscle: Focused 5x5 strength work = bigger gains.

• More Power: Conditioning primes you to perform, not just warm up.

• Time Trials Ahead: A brand-new test is coming—and you’ll be ready for it.

• More Balance: Accessories keep your body strong, stable, and injury-resistant.

  
  

This block is about forward progress and pushing new limits. Heavier lifts, smarter training, faster sprints, and a test at the end you won’t want to miss. Time to lean into the Block 9 and take your strength and fitness to the next level.