🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth and final week of our 5-week Super Power strength cycle. This 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 this 30-minute continuous workout, we're starting each AMRAP with a specified run distance, then using the remaining time to accumulate as many calories on the rower as possible. Choose run distances that take no longer than half the listed AMRAP time, giving you roughly equal time on the rower each round.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 180-360 Calories

- Your runs should be done at a hard effort, but still in control. This will balance giving you the most time to accumulate calories on the rower while allowing you to work at a strong pace on the row.

- Once you get to your rower, get the flywheel moving as quickly as you can. Work at a hard effort for the first 30-60 seconds, then settle into a sustainable pace that will allow you to get off the rower and right into a strong run.

[MEN] 1,000-800-600-400-200 METER RUN

- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner

- 1,000-800-600-400-200m Ski

- 60-48-36-24-12 Calorie Echo Bike

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

[WOMEN] 1,000-800-600-400-200 METER RUN

- 5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner

- 900-720-540-360-180m Ski

- 50-40-30-20-10 Calorie Echo Bike

- 2,250-1,800-1,350-900-450m Bike Erg

ROW

- Ski

- Bike Erg

- Echo Bike

0:30 Lunge Stretch Per Side

10 Unweighted Single-Leg RDLs Per Side

10 Pogo Hops Per Side

20 High Knees

20 Tippy Toe Steps

5 Row Calories Easy

5 Row Calories Moderate

5 Row Calories Hard