2025-04-01

• Overview: This is the first week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Week 1 is a primer week with moderate loading. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. Week 5 is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.
• Your working sets should land within the suggested percentage range. You can either build in weight within that range, or stay at the same weight for all sets.
• Barbell should come from a rack.
• Your torso and legs must remain static throughout the rep and heels must stay on the ground.
• Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.
• Fitness Attribute Improved: Absolute Strength

STRICT PRESS

• Sub Kettlebells or Dumbbells
• Push Press
• Push Jerk
• Strict Handstand Push-ups

0:30 Plank Shoulder Taps
0:30 Down Dog Stretch
5 Push-ups
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Overhead Hold
10 Empty Barbell Strict Press

5 Strict Press @ Light Weight
3 Strict Press @ Moderate Weight

Build to Starting Weight

• Overview: In today's workout, we're challenging how well you can hold on for big sets of strict pull-ups. Each time you break a set of strict pull-ups by dropping from the bar, you must run 100 meters before continuing on with your strict pull-up set.
• 400m Run: Aim to complete in under 2:00.
• 100m Run: Aim to complete in under 0:30.
• Strict Pull-ups: Pick reps/variation that allow you to complete each round in no more than 3 sets (Ex: 5-5-5, 4-4-4, 3-3-3).
• Intended Intensity: RPE 6-7
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 10-15 Minutes

• Whenever a penalty is put in place during a workout it can be tempting to avoid the penalty at all costs, but in this instance, it may be most efficient for people to plan for the penalty.
• We suggest running the 400m runs at a pace that is equivalent to an RPE 6-7, allowing you to get right onto the bar and start a set of pull-ups.
• Only work at the pull-up station for as long as you can continuously perform reps. If you have to hang there for more than a second or two to squeeze out another rep, you should drop down and go on a penalty run (unless you are only a rep or two away from finishing your set).

400M + 100M RUNS

• 2:30 + 0:45 Time Caps
• 500/450m + 125/110m Row
• 400/360m + 100/90m Ski
• 25/20 + 6/5 Calorie Echo Bike
• 1,000/900m + 250/225m Bike Erg
• 2:00 + 0:30 Moderate Efforts on Treadmill/Runner
• 32 + 8 Shuttle Runs (1 rep = 10m)
• 32 + 8 Burpees

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-Ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

0:30 Dead Hang From Pull-up Bar
10 Kipping Swings
10 Scap Retractions
100m Run

On The Minute x 3:
100m Run + 3-5 Strict Pull-ups