Lumos Programming Cycle 10/2-11/26: Strength, Skill, and Spirit

Hey Lumos fam! Autumn is upon us, and as the leaves begin to change, so does our programming. We’re thrilled to introduce our new 8-week cycle, running from October 2nd to November 26th. Prepare to challenge yourself in entirely new ways, grow stronger, and maybe even defy gravity a little with our gymnastics-focused regimen. Because let’s be honest, who hasn’t wanted to flip, tumble, or glide gracefully through the air?

A Look at the Cycle Ahead

Gymnastics Strength and Skill: Time to Shine!

We’re mixing things up with a solid focus on gymnastics strength and skill, with four days of specialized strength practice every week. I adapted this program from one I’ve been following that has definitely improved my gymnastics strength, it was originally designed by the mastermind behind RXGymnastics, Justin Adams. So, get ready to explore your gymnastic potential with guidance from one of the best in the biz.

But that’s not all! We’re leveraging the gains you made in squatting and lunging from the current cycle. Expect some heart-pounding, leg-burning metcons each week with squat and lunge focuses, specially tailored to meld with our gymnastic exploits.

Breaking Down the Week:

  • Monday: We’re kickstarting the week with some Strict Pullup work, but that’s just the appetizer! Stay back for a long, steady, squat-focused metcon.
  • Tuesday: Dive into some Strict Dip work and row your heart out with rowing interval sessions designed to build endurance and pacing control. Fun twist? We’re sandwiching the cycle with a 2000m row test at the start (aka this coming Tuesday!) and end, and capping each day off with a challenging carry finisher. Ready to test those endurance limits?
  • Wednesday: It’s Barbell day! Engage in Olympic weightlifting complex work, alternating weekly between the Clean and the Snatch. We’ll finish off with a quick, hard metcon, and call it a wrap.
  • Thursday: This one’s for the team players! After some Strict Chinup work, partner up for a lunge-focused workout. Teamwork makes the dream work, so they say.
  • Friday: Ever felt like some skills just elude you? Friday’s your day. We’ll have detailed progression, drills, and skill exposure, followed by a metcon that ensures all that new knowledge isn’t just for show – we’re integrating it into your conditioning work in a manner where the sweatiness won’t interfere with the skill-iness.
  • Saturday: Save some energy for the weekend, as Saturdays are about mastering those Strict handstand pushups. We’ll segue into Bench pressing and wrap up the day with a fiery, short metcon.


Life’s too short for mundane routines. With our new programming cycle, Lumos Fitness Collective aims to give you a mix of strength, skill, and most importantly, a whole lot of fun! Whether you’re an old-timer or a newbie, there’s something for everyone. Dive in, challenge yourself, and remember, every drop of sweat is a step closer to becoming the best version of yourself. See you at Lumos, and let’s nail this cycle together!