🏋️‍♂️ Workouts 🏋️‍♀️

- 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, @dumbbell(35/25)s

- Dumbbell Farmer's Carry Lunge

- Sub Single Dumbbell

- Sub Kettlebells, @kettlebell(35/26)s

- 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