🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees at the bottom of the squat.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- 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: Pick reps/weights that allow you to complete each movement in 1:00 or less. To complete under the time cap, each movement can average no longer than 1:12.

- Box Jumps: 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.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-15 Minutes

- Aim to have consistency across all five rounds, with the biggest variance between any round being ±0:15. So if round one takes 2:45, no other round should be faster than 2:30 or slower than 3:00.

- The intent of this workout is to improve total body VO2 max by working at the highest sustainable pace we can manage across all five rounds.

- Aim to complete each set of wallballs in 1-3 sets and kettlebell swings in 1-2 sets.

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 30 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 25 Air Squats

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches

- Empty Barbell Hang Power Snatches

- Russian Kettlebell Swings

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

4 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

2 Rounds:

4 Box Jumps

4 Wallballs

4 Kettlebell Swings