SEASON 04 · 8-WEEK STRENGTH CYCLE · TROIS-RIVIÈRES
THIS WEEK
AT LUNE
No philosophy, no fluff. Pick a day above and see exactly what you are lifting, how many reps, and who is yelling at you. The program changes every 8 weeks; the chalk never washes out.
Monday / Squat day
| Movement | Sets x reps | Notes |
|---|---|---|
| Back squat | 5 x 5 @ 80% | 2 min rest, own your depth |
| Front squat | 3 x 3 | Pause 2 sec at the bottom |
| Walking lunge | 3 x 20 steps | Dumbbells at your sides |
| GHD sit-up | 3 x 20 | Scale to weighted sit-ups |
Heavy, slow, perfect. Five sets of five is the whole religion on Mondays.
Tuesday / Press day
| Movement | Sets x reps | Notes |
|---|---|---|
| Bench press | 5 x 5 | Spotter on the last two sets |
| Strict press | 4 x 8 | No leg drive, ribs down |
| Weighted dip | 3 x 8 | Add load when 8 feels easy |
| Pull-up | 4 x max | Strict, full range |
| Metcon, 10-min EMOM | 12 cal bike + 10 push-ups | Odd min bike, even min push-ups |
Push heavy, pull harder. Finish with a burner that tests your engine.
Wednesday / Hyrox prep
| Movement | Sets x reps | Notes |
|---|---|---|
| SkiErg | 500 m | Round 1 and 2 |
| Sled push | 2 x 25 m | Bodyweight on the sled |
| Wall ball | 20 reps | Unbroken if you can |
| Burpee broad jump | 40 m | Chest to floor every rep |
| Rowing | 500 m | Hold your 2k pace + 5 sec |
| Farmer carry | 2 x 50 m | Heavy, shoulders packed |
Eight stations, two rounds, no hiding. Race pace starts here.
Thursday / Deadlift day
| Movement | Sets x reps | Notes |
|---|---|---|
| Deadlift | 5 x 3 @ 85% | Reset every rep, no touch and go |
| Romanian deadlift | 4 x 8 | Slow hinge, feel the hamstrings |
| Barbell row | 4 x 10 | Chest supported if it is there |
| Conditioning, 5 rounds | 15 KB swings + 10 burpees | For time, cap 18 min |
The king of lifts gets its own day. Flat back, loud lockout, chalk everywhere.
Friday / Friday Night Lights
| Movement | Sets x reps | Notes |
|---|---|---|
| Run | 1 mile | Together, easy pace |
| Pull-ups | 100 reps | Partition however you want |
| Push-ups | 200 reps | Chest to floor |
| Air squats | 300 reps | Below parallel |
| Run | 1 mile | Finish together, cheer loud |
One workout, the whole box, music too loud. Partner up or go solo, your call.
Saturday / Team WOD
| Movement | Sets x reps | Notes |
|---|---|---|
| Team WOD | 30-min AMRAP, teams of 3 | One works, two rest, rotate stations |
| On-Ramp intro | 45 min | First-timers learn the nine basics |
| Open gym | 12:00 onward | Coach on the floor |
Bring a friend, we provide the suffering. Newcomers train free on Saturdays.
Sunday / Engine + mobility
| Movement | Sets x reps | Notes |
|---|---|---|
| Long engine | 40 min bike or row | Conversational pace, nose breathing |
| Mobility flow | 20 min | Hips, shoulders, thoracic |
Long, slow, boring on purpose. Your heart will thank you by Thursday.
YOUR TRAINERS
The loud ones with whistles. Certified maniacs, all of them.
-
Marie “Motor” Coté
Head coach, CF-L3
Remembers your PR better than you do.
-
Sam “Sled” Bérubé
Hyrox lead, ex-sprinter
Believes rest days are a rumor.
-
Jo “Technique” Lachance
Weightlifting, 9 years
Fixes your snatch and your attitude.
MEMBERSHIP
Three tiers, no initiation fee, no 40-page contract. Cancel by text.
| Tier | Price | Classes | Open gym | Extra |
|---|---|---|---|---|
| Drop-in | $25 | 1 class | No | Chalk included |
| Monthly | $149 | Unlimited | Yes, 05:30-24:00 | Pause anytime |
| Annual | $1,490 | Unlimited | Yes, 05:30-24:00 | 4 guest passes |
Students and first responders get 15% off Monthly and Annual, every day, no questions.
YOUR FIRST WEEK
IS ON US
Seven days. Every class, open gym included. A coach walks you through day one, and nobody tries to sell you anything. If you hate it, you never come back and we pretend this never happened.
- ✓ All classes, all week
- ✓ On-Ramp intro session
- ✓ No card required