2025-02-25

• Overview: This is the eighth and final week of our 8-week PowerBuilding Cycle. This cycle incorporated ten lifts and alternated between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced strength development.
• A rough estimate of where you might complete these reps is at 85-92%+ of your 1RM back squat. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 92%, even up to a new 1RM if you have it in you today!
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
• Fitness Attribute Improved: Absolute Strength

BACK SQUAT

• Squat to a Box or Bench
• Front Squat
• Overhead Squat
• Deadlift
• Hex Bar Deadlift
• Back Rack Lunges

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight
1 Back Squat @ A Moderate-Heavy Weight

Build to Starting Weight

• Overview: Today's workout is a combination that will challenge the legs and demand a lot of work from the lungs... hence the name! We are aiming to improve our total body VO2 max, so we should be working at a challenging pace.
• Front Rack Reverse Lunges: These are step-back lunges and are performed in place. Alternate legs every rep. Choose a barbell weight that you can complete in at least sets of 10.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attributes Improved: Aerobic Power & Muscular Endurance
• Target Score: 8-15 Minutes

• Row: Set a strong but sustainable pace. Use the first 10-15 calories of each interval to establish a rhythm and settle into a pace that allows you to push hard but feel in control. Aim to finish each row in less than 4:00, 2:30, and 1:30, respectively. Adjust your effort slightly in the final round while still being able to attack the lunges.
• Front Rack Lunges: Focus on steady movement and bracing your core well. Keep your elbows high to maintain a secure front rack position. Break the lunges into manageable sets (ex: 15-15 for the 30s or 10-10 for the 20s) with brief rest periods between.

[MEN] 60-40-20 CALORIE ROW

• 4:30-3:00-1:30 Time Cap
• 50-32-16 Calorie Ski
• 50-32-16 Calorie Echo Bike
• 60-40-20 Calorie Bike Erg
• 800-500-250m Run
• 3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

[WOMEN] 48-32-16 CALORIE ROW

• 4:30-3:00-1:30 Time Cap
• 40-26-13 Calorie Ski
• 40-26-13 Calorie Echo Bike
• 48-32-16 Calorie Bike Erg
• 800-500-250m Run
• 3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

FRONT RACK REVERSE LUNGE

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Dumbbell Farmer's Carry Lunge
• Sub Single Dumbbell
• Sub Kettlebells, 35 / 26 lb
• Sub Plate Held at Chest
• Back Rack Lunges

5 Calorie Row (Hard)
10 Calorie Row (Easy)
10 Jumping Lunges (Unweighted)
1:00 Deep Lunge Stretch (Sampson Stretch) Per Side

On The Minute x 3:
10 Calorie Row + 6 Step-Back Lunges