🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- These sets are intended to be completed between 77-87% of your 1RM strict weighted pull-up. If you do not know what that is, go off of feel and work up to challenging but doable sets of doubles, ideally slightly heavier than last week.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Your feet must be off the ground and arms extended before you start your rep. Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress. 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

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

3 Strict Pull-ups

3 Light Weight Strict Pull-Ups

2 Moderate Weight Strict Pull-Ups

Build To Starting Weight

- Overview: We're aiming for continuous movement throughout this entire workout. Each round should take no longer than 8-6-4-2 minutes respectively, which puts you right at the 20-minute time cap.

- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up. You should be able to complete at least five burpee pull-ups per minute – modify accordingly.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 12-18 Minutes

- Approach this workout at a pace that allows you to keep moving the entire time. Don't go so hard on one movement that you can't move directly into the next movement.

- During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

[MEN] 800-600-400-200 METER RUN

- 5:00-3:45-2:30-1:15 Time Caps

- 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner

- 1,000-750-500-250m Row

- 800-600-400-200m Ski

- 48-36-24-12 Calorie Echo Bike

- 2,000-1,500-1,000-500m Bike Erg

[WOMEN] 800-600-400-200 METER RUN

- 5:00-3:45-2:30-1:15 Time Caps

- 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner

- 900-675-450-225m Row

- 720-540-360-180m Ski

- 40-30-20-10 Calorie Echo Bike

- 1,800-1,350-900-450m Bike Erg

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to A Target

- Regular Burpees

- Strict Pull-ups

- Double Dumbbell Devil Presses, @dumbbell(35/25)s

200m Jog

0:30 Hang From Pull-up Bar

10 Kipping Swings

5 Push-ups

5 Kipping Pull-ups

5 Burpee Pull-ups

2 Rounds at Workout Pace:

100m Run

3 Burpee Pull-ups