Persist NOVEMBER Cycle Highlights
New training starts Monday, November 13! Each training cycle of Persist builds on itself week to week. Take a look to see what’s coming in each track. Or try the Track Quiz to find your perfect track.
New Features This Cycle:
- Finish on time with time stamps in each section of the workout
- No-click demos in a quick-view carousel
- Improved results tracking
And remember, you can use the Minimalist Bodyweight workshop or the Minimalist track (for low equipment options) any time you’re at a hotel gym or on the road this holiday season!
PUMP LIFT
Training Split & Primary Lifts
- Monday – Upper Body Push and Pull – Barbell Bent Over Row and Low Incline Bench Press
- Tuesday – Lower Body Squat Focus – Back Rack Reverse Lunge and Back Squat
- Wednesday – Arms and Shoulders – Shoulder Lateral Raises and Barbell Strict Press
- Thursday – Active Rest Day with Mobility
- Friday – Full Body Push – Weighted Strict Dips and Rear Foot Elevated Split Squats
- Saturday – Full Body Pull – Sumo Deadlifts and Seated Cable Row/T-Bar Row
- Sunday – Rest Day & Work In Lesson
Strength Balance and Finishers
- Monday – Single Arm Lat Pull Downs & Chest Fly/Tricep SUPERSET
- Tuesday – Hamstring Curl Machine/& Calf Raise and Knee Tuck SUPERSETS
- Wednesday – Skull Crushers/Alternating Bicep Curls SUPERSETS & Strict Pull Up/Rear Delt Fly SUPERSETS
- Friday – Alternating DB Bench Press & Pulse Cyclist Squats/Overhead Tricep Extension SUPERSET
- Saturday – Elbowing Rows & DB Bicep Curl Complex/Core FINISHER
TEASERS
Friday Strength Intensity
Sumo Deadlift
Every 2:30 x 4 sets
Warmup Set 1: 10 reps @ 20X1 – Easy to Moderate
Set 1: 12 reps @ 20X1 – RPE 7
Set 2: 10 reps @ 20X1 – RPE 7
Set 3: 8 reps @ 20X1 – RPE 7
Set 4: Subtract 10-15% of the weight from Set 3 and perform a max rep set @ 20X0 (No Pauses) – RPE 10 (form failure)
Wednesday Strength Balance
3 Working Sets
- Barbell Skullcrusher
Warm-Up Set: 15 reps @ 20X0 – Easy Pre-Fatigue
Working Set 1: 15 reps @ 20X0 – RPE 7-8
Working Set 2: 15 reps @ 20X0 – Same Weight as Working Set 1
Rest 30sec and proceed to 2 –
- Top-Down Alternating Dumbbell Curl
Warm-Up Set: 12/arm @ 20X0 – Easy Pre-Fatigue
Working Set 1: 12/arm @ 20X0 – RPE 7-8
Working Set 2: 12/arm @ 20X0 – Same Weight as Working Set 1
Perform your 12 Curl Reps as follows
5 Reps Right
5 Reps Left
4 Reps Right
4 Reps Left
3 Reps Right
3 Reps Left
Rest 60sec and return to 1 –
Saturday PUMP Finisher
2 Sets
- DB Hammer Curl x 10 reps @ 20X0 Heavy
– no rest directly into - DB Hammer Curl x 10 reps @ 20X0 Moderate
no rest directly into – - DB Reverse Curl Light – Burnout
no rest directly into – - DB Turkish Sit Up x 60sec Max Reps
rest 90 sec seconds and then back to 1.
PUMP CONDITION
Training Split & Primary Lifts
- Monday – Upper Body Push and Pull – High Rep Barbell Bent Over Row
- Tuesday – Lower Body Single Leg Biased – Back Rack Reverse Lunges
- Wednesday – Arms and Shoulders – Lateral Shoulder Raise & Barbell Press SUPERSET
- Thursday – Active Rest Day with Mobility
- Friday – Full Body Push – Weighted Dips and DB Bench Press
- Saturday – Full Body Pull – Sumo Deadlifts
- Sunday – Rest Day & Work In Lesson
Strength Balance Focus
- Monday – Bench Press & Ring Row Hold SUPERSETS
- Tuesday – Cyclist Squats and Glute Ham Developer SUPERSETS
- Wednesday – Skull Crushers/Alternating Bicep Curls SUPERSETS
- Friday – Rear Foot Elevated Split Squats
- Saturday – Elbowing Rows and Pull Up SUPERSETS
Conditioning Focus
- Monday – HOT START + 4min Intervals – Run/Double Unders, Push Ups, and DB Snatches
- Tuesday – Sprint Effort Intervals – Jump Lunges/Core/Rowing or Biking
- Wednesday – 12min Ascending AMRAP – Pull Ups and Rear Delt Isolation
- Friday – AEROBIC BODYBUILDING + Cardio Couplets w/ Squats and Core
- Saturday – 15min Minute AMRAP w/ 30sec interval rest – Dumbbell Push and Hinge Focused
TEASERS
Wednesday Conditioning
12min AMRAP
2-4-6-8-10-12-14….
Mixed Grip Strict Pull-Up or Banded Assisted Mixed Grip Strict Pull-Up (switch grip as needed throughout the AMRAP)
4-8-12-16-20-24-28……
Ring Face Pull
*20m KB Farmers Carry after each round 70/53lb or 53/35lbs
Saturday Conditioning
15 Minute AMRAP
250m/200m Row
20m Dual DB Rack Carry
10 Dumbbell Hang Power Clean 50lb/35lbs or 35/30lb
5 Dumbbell Deadlifts 50lb/35lbs or 35/30lb
Rest 30 sec after each round
PERFORM
Training Split & Primary Lifts
- Monday – Full Body Push – Low Incline Bench Press
- Tuesday – Full Body Pull – Barbell Cycling Snatch with Gymnastics
- Wednesday – Arms, Shoulders, & HS Walk Skill Work – Lateral Shoulder Raise + Strict Press
- Thursday – Active Rest Day with Mobility
- Friday – Full Body Push – Back Rack Reverse Lunges
- Saturday – Full Body Pull – Power Cleans, Barbell Rows & Strict Pull Ups
- Sunday – Rest Day & Work In Lesson
Strength Balance Focus
- Monday – Cyclist Back Squat EMOM
- Tuesday – Pre-Fatigue Dumbbell Hinging + Barbell Sumo Deadlifts
- Wednesday – Skull Crushers & Alternating DB Curls
- Friday – Strict Dip & Dumbbell Bench SuperSets
- Saturday – Single Leg Deadlifts and Leg Raises
Conditioning Focus
- Monday – HOT START Sprint Lunge Push + 10-12 Min Time Domain Triplets with Squat/Overhead Lift
- Tuesday – Ascending AMRAP 12mins of Strict Pull Ups and Double Unders
- Wednesday – 17min Time Cap Chippers with Extended Cardio
- Friday – Interval AMRAPs lasting 3mins with Bodyweight or Lightweight Moves
- Saturday – 15min AMRAP w/ 30sec Rest Intervals – A unique day when we do CONDITIONING first in the workout for the day.
TEASERS
Wednesday Conditioning
For Time
2000/1600m Bike
30 Toes to Bar
30 Gorilla Rows (30/arm) 53/35lb
1500/1200m Bike
20 Toes to Bar
20 Gorilla Rows (20/arm) 53/35lb
1000/800m Bike
10 Toes to Bar
10 Gorilla Rows (10/arm) 53/35lb
Time Cap – 17mins
Saturday Conditioning
15 Minute AMRAP
5 Right Arm Kettlebell Snatch 70lb/53lb or 53lb/35lb
5 Left Arm Kettlebell Snatch 70lb/53lb or 53lb/35lb
4 Bar Muscle Ups or 8 Kipping Chest to Bar Pull-Up or 8 Kipping Pull-Up 250m/200m Row
30m Goblet Carry 70lb/53lb or 53lb/35lb
Rest 30sec After Each Round
PILLARS & minimalist
Training Split & Primary Lifts
- Monday – Upper Body Push and Pull – Bent Over Row
- Tuesday – Lower Body Single Biased – Back Rack Lunges
- Wednesday – Active Rest Day with Mobility
- Thursday – Full Body Pull Day – Sumo Deadlift
- Friday – Full Body Push Day – Lateral Raise + Strict Press SUPERSET
- Saturday – Active Rest Day with Mobility
- Sunday – Rest Day & Work In Lesson
Strength Balance Focus
- Monday – Barbell Bench Press and Body Row Holds SUPERSETS
- Tuesday – Back Squat and Hamstring Curl SUPERSETS
- Thursday – Strict Pull Ups and Bicep SUPERSETS
- Friday – Hand Supported Rear Foot Elevated Split Squats
Conditioning Focus
- Monday – 4min Intervals – Run/Double Unders, Push Ups, and DB Snatches
- Tuesday – Sprint Effort Intervals – Jump Lunges/Core/Rowing or Biking
- Thursday – 12min Minute AMRAP w/ 30sec interval rest – Dumbbell Push and Hinge Focused
- Friday – Lightweight/Bodyweight Back to Back Timed Couplets
TEASERS
Friday Conditioning
For Time:
14-12-10-8-6-4
Hands on Bench Narrow Grip
Tricep Pushup
After each round complete
5/4 Row Calories
– no rest immediately into
For Time:
4-6-8-10-12-14
Jump Lunges (R+L =2)
After each round complete:
5/4 Row Calories
Monday Strength Balance SUPERSET
Every 3:30 x 3 Working Sets
- Bench Press 8 reps @ 21X1
– directly into - Pronated Ring Row Hold OR Pronated Body Row Isometric x 30 sec
– rest until the start of the next 3:00
NEW CYCLE STARTS MON. NOVEMBER 13th!
Get started today by signing up for your 2-week free trial. You’ll get all 5 tracks to try to find your perfect workout, plus bonus ebooks!
