2025-01-21

• Overview: This is the third week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
• Barbell should come from a rack.
• Your torso and legs must remain static throughout the rep and heels must stay on the ground.
• Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.
• Sets must be unbroken to be considered Rx. Can rest at the shoulder or overhead but cannot rest back in the rack.
• If you work up to a weight that forces your form to get questionable, back off a little bit and finish a full set at a weight that allows for better technique.
• Score: 3 Sets of Load

STRICT PRESS

• Sub Kettlebells or Dumbbells
• Push Press
• Push Jerk
• Strict Handstand Push-ups

0:30 Plank Shoulder Taps
0:30 Down Dog Stretch
5 Push-ups
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Overhead Hold
10 Empty Barbell Strict Press

5 Strict Press @ Light Weight
5 Strict Press @ Moderate Weight

Build to Starting Weight

• Overview: This benchmark workout is a repeat from 1/22/2024. The stimulus today is right at your threshold! Push your pace, but recognize that each movement interferes with the next. Keep transitions between movements quick.
• Row: Should be completed in 2:15 or less. All athletes row the same distance today. Row at the fastest pace that allows for a strong pace on the burpees and box jumps.
• Burpees: Should be completed in 1:00 or less. At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.
• Box Jumps: Should be completed in 1:00 or less. Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
• Target Score: 8-15 Minutes
• Stimulus: Lactate Threshold [RPE 6-7]
• Score: Time

• You may choose to build in speed as you move through each round of this piece.
• Try to maintain hard efforts across all 3 rounds.
• Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace for men, and 2:15 or less for women on the rower to start each round.

500 METER ROW

• 2:30 Time Cap
• 400m Ski
• 25 Calorie Echo Bike
• 1,000m Bike Erg
• 400m Run
• 2:00 Moderate-Hard Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

BURPEES

• Same Calorie Ski or Bike Erg
• Push-Ups
• No Push-Up Burpee
• 24 Mountain Climbers
• 24 Air Squats
• Shuttle Runs

BOX JUMPS

• Reduce Box Height
• Box Step-Ups
• 42 Squat Jumps
• 42 Jumping Lunges
• Alternating Single-leg Squats (Pistols)
• Reverse Lunges
• Broad Jumps

0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]

10 Box Step-ups
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down

200m Row
3 Burpees
5 Box Jumps