Wendler Method

For October, we’re starting a new strength program using the Wendler Method. The goal of this program is to build strength through consistent, progressive training rather than trying to max out every week. We’ll be working in four-week cycles, using a training max that is set at 90% of your actual 1-rep max. This is intentional. We don’t want you training off your absolute max every week. Using 90% gives us room to focus on good technique, build quality reps, recover between sessions, and continue progressing without constantly pushing to failure.

Each week will have a specific rep scheme, and you’ll notice a “+” on the final working set. That means the set is a minimum number of reps, not a number you have to stop at. If the workout calls for 5+, you need to complete at least 5 good reps, but you can continue for additional reps if you still have good form and feel like you have more in the tank. The goal is not to see how many reps you can grind out or take the set to failure. The “+” gives us a way to challenge yourself and see how the weight is feeling that day while still keeping the overall program controlled. It also gives us useful information about your strength without needing to test a true 1-rep max.

Throughout the program, we’ll rotate through back squats, front squats, strict press, bench press, and deadlifts. We’ll also have clean technique work and accessory strength work using barbells and dumbbells. The goal is to build a well-rounded strength base that carries over to your CrossFit training. You’ll see the main lifts come back throughout the cycle, giving you the opportunity to improve your technique, become more comfortable with heavier weights, and track your progress over time.

You may notice that some of the weights feel lighter than what you could technically lift for the prescribed reps. That is part of the program. We want quality reps, not failed reps. You should finish your strength work feeling like you could have done a little more, rather than completely smoked from trying to hit a new max. This allows us to build strength consistently while still having the energy to train hard during the rest of class. As we move through each cycle, the weights will gradually increase, and the goal is to come out of the program stronger than when we started.