• Electricity Discipline: Bodybuilding
• Energy System: Plumbing
• Progression Focus: Presses
• Virtuosity: Kettlebell &Iso-Lateral Work
• Assessments: Upper Body Push and Neurological & Core
• Fun Factor: Benchmark Workouts

This Month at UAC: Strength, Precision, Stability

This month, our Electricity focus (i.e., Strength and Power) is Bodybuilding. At Urban Athletic Club, Bodybuilding isn’t about getting stage-ready—it’s about intelligent, structured strength work that prioritizes a controlled range of motion, tempo lifts, and smart muscle fatigue. We’re combining movements to create stronger, more resilient athletes.

Our Energy System is Plumbing, which targets muscular endurance and fatigue rather than Ventilation in April, which focused on cardio-respiratory endurance.

Progression is Strict Press, where we will use percentage and rep schemes to help you level up and achieve new strength marks. While this month focuses on vertical presses, we will also apply incline and flat bench presses to the mix with intentional loading and tempo cues.

Virtuosity centers on kettlebell flows and iso-lateral movements that push balance, coordination, and muscular control.

Extra credit emphasizes stability—expect offset carries, overhead carries, and other exercises that improve joint stability.

Our Assessments this month are Upper Body Push and Neurological & Core levels, so you can track tangible progress through the Level Method.

New in May:

• Percentage-based training begins this month across all major lifts. This structure gives members a smart, measurable roadmap for strength gains.
• New Tracking Boards are now live—grab your marker and take ownership of your fitness.
• InBody Scans: Complete your scan in the first week of May to set a strong data baseline.
• New 9 AM Classes now offered daily, giving you more flexibility and consistency in your schedule.

Hero WOD: Memorial Day Murph

(Monday, May 26)

We’ll honor Lt. Michael Murphy with a UAC tradition:

Murph —

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1-mile run

In preparation, you’ll see pull-ups and running threaded through programming all month. Come ready. It’s a challenge—and a celebration of grit and sacrifice.

Sweaty Sundays: HYROX Edition

Our Sweaty Sundays are taking on a HYROX theme this month.

Expect:

• Sled pushes
• Running intervals
• Loaded carries
• Total-body grind sets

HYROX blends strength and endurance—perfect prep for everyday athletes who want to test their mettle.

Thursday Strength Doubles

Alternating weekly:

• Week 1 & 3:
  • Bench Press
  • B-Stance Squats
• Week 2 & 4:
  • Incline Dumbbell Press
  • Deficit Lunges

These pairings focus on complementary strength development and movement quality.

Accessory Strength (Alternating Weekly):

• Week 1 & 3:
  • Deadlifts
  • Barbell Bent-Over Rows
• Week 2 & 4:
  • Back Squats
  • Pull-Ups

This month, these lifts reinforce our core goals: strong kinetic chains, vertical pulling strength, and balance through bilateral and unilateral loading.

Fun Factor: Benchmark Workouts

We’re revisiting some of our favorite benchmarks—the kind of workouts we repeat a few times a year to track growth, dial in technique, and test mental grit.

Expect both UAC originals and familiar formats you’ll love to hate.

This Month is About Building. Let’s Go.

Members: Stay up to date through Chalk Talk

Not a Member Yet?

Urban Athletic Club is where professionals in D.C. train with purpose and precision and a community that pushes each other to rise.

Book a Discovery Call today to learn more and get started.