🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging.

- Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- To maintain strength in the classic powerlifts, a fourth strength day each week will rotate weekly between bench press, deadlift, or back squat in a hypertrophy-focused scheme to keep those lifts sharp without taking focus away from the main cycle.

- 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.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: Begin the workout on the rower and start your burpees at the 2:00 mark. Pick a burpee number that takes 45 seconds or less to complete, giving you about 1:15 on the rower each round. Do not reset the monitor.

- Row: After the first round, aim to consistently accumulate at least 12/10 calories on the rower each round.

- Lateral Burpees Over Rower: A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 8

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-13 Minutes

- Since we are starting on the rower, we are looking to bank as many calories in the first two minutes as we can. Push this first 2:00 interval hard. Then after your first round of burpees over the rower, settle into a more sustainable pace.

- Work at the burpees over the rower at a crisp speed, but don't sprint them. We want to balance a hard, yet sustainable effort so we can get right to work on the rower when we get back to it.

120/100 CALORIE ROW

- 100/80 Calorie Ski

- 120/100 Calorie Bike Erg

- 100/80 Calorie Echo Bike

- 1,600m Run

LATERAL BURPEES OVER ROWER

- Reduce Reps

- Lateral Jump Over Line

- Lateral Burpees With Step Over

- Burpees to a 6"" Target

- Regular Burpees

- 20 Air Squats

0:30 Easy Row

3 Burpees Over Rower

0:30 Moderate Row

3 Burpees Over Rower

0:30 Hard Row