🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Today we are getting in quality movement, working on core stability, and improving our muscular endurance. Work at each set until muscular fatigue to get the best improvements.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs. Your first set of reps should take no longer than 1:30 to complete.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in no more than 1:30. If you cannot achieve that, please adjust your weight.

- DB Bench Press: Choose a dumbbell loading that takes 1:00 or less to complete. Aim to complete these unbroken or with no more than one quick break.

- Bike Erg: Should be completed in 2:00 or less.

- Intended Intensity: RPE 5-6

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 22-28 Minutes

- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

- Perform v-ups, carries, and bench reps until you experience muscular fatigue. At that point, take a short break. Once you are ready, perform another set in a similar fashion.

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(75/55)

- Floor Press

- Hand-Release Push-ups

- Weighted or Deficit Push-Ups

1,000/900 METER BIKE ERG

- 2:30 Time Cap

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

0:30 Plank In Push-up Position

0:30 Bike Erg

0:15 Hollow Hold

0:30 Bike Erg

10 Push-ups

Build to Dumbbell Bench Weight

5 V-ups

50' Farmer's Carry

5 Dumbbell Bench Press

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.