Quadzilla

Three squats a week seemed like a good idea.

Hey everyone—new cycle on Monday!

Before we get into what’s next, quick moment for what just happened.

A lot of back squat PRs.

People grinding through that 3RM strict press like their life depended on it.

Some really strong clean complex numbers.

And probably the best part—seeing people get their first pull-ups… or more than they’ve ever had.

That’s the stuff.

That’s what a good cycle should do.

Build something, test it, and give you a result that actually means something.

Now we move on.

This next one is a little different.

We’re squatting three days a week.

On purpose.

Why This Cycle

Not going to lie—these squat days are going to build strength, capacity… and probably your feelings a little bit too.

Wouldn’t be surprised if your group chats start filling up with peach emojis.

Dem cakes about to bake.

This cycle is built around frequency.

Repeating the same patterns often enough that they actually improve—not just feel hard once a week and disappear.

There’s a growing pile of research showing that lower body strength—being able to squat, stand, and move well under load—is one of the biggest drivers of long-term health, resilience, and just staying capable as a human.

There’s also a study—probably—showing that 87% of people with strong legs get promoted faster… and are less likely to be cut in line at the grocery store.

Take that for what you will.

How the Week Flows

So what are we actually doing?

You’ll see a steady rhythm each week:

Front squat. Back squat. Overhead squat.

Every week. Same order.

Monday is front squat.

That’s our main focus this cycle.

You’re coming in fresher off the weekend, and it’s the lift that gives us the most return—clean strength, upright positioning, midline control.

The kind of strength that actually transfers.

Wednesday is back squat.

That’s where we load it up a bit more and actually express strength.

You’ll also usually see hinging and single leg work here—not randomly, but because it makes sense.

If we buried your posterior chain on Monday, your Wednesday squats would suffer.

This way, we can push it midweek without wrecking everything else.

Friday is overhead squat.

It’s our lightest of the three from an overall capacity standpoint—but don’t confuse that with “light.”

Across the board, these squat days are living in lower reps and higher percentages.

There’s no 50% cruise day in here.

Overhead squats will demand position, stability, and control under load.

It also rounds out the week in a way that challenges you without just beating you into the ground.

Quick note—if you’re not already doing the daily ROMWOD we offer, now would be a really good time to start.

Between squatting three days a week and, you know… getting older, your body will appreciate it. Especially if overhead squats aren’t your favorite.

Tuesday will lean more into upper body pressing and overall fitness.

You’ll see more consistency with things like ring dips and pressing strength—not just showing up every once in a while, but actually developing.

Thursday stays our longer HYROX-style day.

Longer efforts, repeat intervals, a little uncomfortable by design.

No barbell, no rig, no inverted gymnastics.

Just engine and your ability to keep moving.

What We’re Testing

We’ll still clean. We’ll still pull. We’re not abandoning anything.

But not everything is the main character every day.

Some lifts will show up as secondary strength pieces.

Some will live lighter inside conditioning.

The goal isn’t to do everything all the time—it’s to prioritize what matters right now and let the rest support it.

There is a test this cycle:

For time:

• 1k row

• 100 double-unders

• 30 pull-ups

Simple. Honest. Effective.

We’ll also establish and retest your front squat and overhead squat at the beginning and end of the cycle.

We just tested your back squat last cycle, so we’re using those numbers—they’re fresh and relevant.

There’s no need to cram three major squat tests into five days just to say we did it.

And that’s kind of the point.

Not every cycle needs five different tests to prove it worked.

Cycles should have a purpose.

Sometimes that purpose is building toward a specific test.

Sometimes it’s broader—stronger legs, better positions, more capacity.

If you try to cram everything into one cycle, you usually end up kind of better at a lot of things… and not much better at anything.

We’d rather pick a direction and actually move the needle.

What To Expect

Week one, we’ll establish numbers for your front squat and overhead squat.

Week two will have the rowing, double-unders, and pull-up test.

After that, you’ll follow a progression—sets, reps, percentages—week to week.

No guessing. No randomness.

Just show up and build.

Some days will feel like classic CrossFit—lift, then move.

Other days you’ll lift… and then keep lifting.

Upper body work, hypertrophy pieces, things that don’t always feel flashy in the moment—but add up quickly if you actually do them right.

Your heart rate will be fine.

We’re not worried about that—not worried as in… it will absolutely be high when it needs to be.

You’re going to squat more than you’re used to.

Some days will feel great.

Some days will feel average.

A few will feel like you forgot how to do it entirely.

That’s normal.

Getting better at something doesn’t come from doing it once a week when everything feels perfect.

It comes from showing up, repeating it, and figuring it out in real time.

We didn’t design this to be flashy.

We designed it to work.

Let’s get after it.

Stay Dope.