2025-03-24

General Warm Up15 min

A) ACTIVATION
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Active Spiderman
1:00 Frog Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Box Child’s Pose

C) MOBILITY
1:00 Pausing Thoracic Rotations On Hands And Knees
1:00 Single-Leg Step-Downs Off Box (Per Side)

Back Squat12 min

3 Sets [Building In Weight]:
2 Back Squats at 85-95%+

Score: Heaviest Load

Stimulus

Overview: This is the fourth and final 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.
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 95%, even up to a new 2-rep max 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.
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

Substitutions

BACK SQUAT

Movement prep

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

"StairMaster" 15 min

AMRAP 15:
30/24 Calorie Row
10 Devil Press Step-ups (20")

Dumbbells: 50 / 35 lbs

Score: Rounds + Reps

Stimulus

Overview: We're introducing a new movement in today's workout: the devil press step-up. Take a few practice reps prior to starting your workout to make sure you have the rhythm down to maximize this workout.
Devil Press Step-up: 1 rep = 1 devil press + 1 box step-up. Use two dumbbells. Alternate legs every rep on the step-ups (5/leg). Choose a dumbbell weight that allows you to complete 10 reps in about 1:30 or less.
Row: Choose a row distance that takes 2:00 or less.
Intended Intensity: RPE 6-8
Target Loading: Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 4-7 Rounds

Strategy

This workout introduces a new movement. Make sure you do a few practice reps so you are familiar with it and able to maximize this workout.
The Devil Press Step-up is a demanding movement, so you will likely want to start at a conservative approach on the rower in the first round or two (think RPE 6). As you gain confidence in your pacing, try pushing the last 5-7 minutes of the workout.
Throughout the workout, analyze if there is a way to make your Devil Press Step-up reps more efficient. Are you worming up and down in the burpee portion? Are you stepping up and down inefficiently?

Substitutions

30/24 CALORIE ROW

DEVIL PRESS STEP-UPS

Movement prep

4 Burpees To Step-up
2 Devil Press Step-ups (lightweight)
2 Devil Press Step-ups (workout weight)

On The Minute x 3:
8/6 Calorie Row + 2 Devil Press Step-ups