🏋️‍♂️ Workouts 🏋️‍♀️

- 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

BACK SQUAT

- Squat to a Box or Bench

- Front 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: 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

- 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?

30/24 CALORIE ROW

- 2:15 Time Cap

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

DEVIL PRESS STEP-UPS

- Reduce Reps/Loading

- Devil Press

- 20 Dumbbell Step-ups

- Double Dumbbell Burpee Deadlift + Step-up

- Double Dumbbell Power Snatch

- Barbell Clean & Jerks, @weight(95/65)

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