🏋️‍♂️ Workouts 🏋️‍♀️

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MINDSET
Triggers, Thoughts, Emotions
General Warm Up
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 PVC Pass-Throughs
1:00 PVC Around The Worlds (Each Way)
1:00 Frog Stretch
1:00 Boot Strappers

C) MOBILITY
1:00 Bottom of Overhead Squat Hold
1:00 Alternating Tempo Cossack Squats
Push Press
Duration: 10:00

3 Sets:
3 Push Press at 83-88%

• Rest 3 Minutes Between Sets

Score: Heaviest Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the third 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. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- The barbell should be taken from a rack.

- Fitness Attribute Improved: Absolute Strength
SUBSTITUTIONS
PUSH PRESS
- Sub Kettlebells or Dumbbells
- Strict Press
- Push Jerk
- Strict Handstand Push-ups
MOVEMENT PREP
20s Empty Barbell Overhead Hold
20s Back Rack Elbow Rotations
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses

Build To Opening Weight
"Rerun"
Duration: 15:00

2 Rounds For Time:
15 Strict Pull-ups
30 Kettlebell Swings, 53 / 35 lb
600 Meter Run

Time Cap: 15 Minutes

AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: Choose variations for all movements that allow you to complete rounds in 6:00 or less. The run should take about 3:00, and the pull-ups and swings should take about 60-90 seconds each.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes
STRATEGY
- The strict pull-ups will naturally bring the intensity down in this workout at the halfway point. This creates a structure similar to an interval-style workout with varying intensities.

- Work through the strict pull-ups as you can, then challenge yourself with as few sets as possible on the kettlebell swings and a hard pace run at an RPE 7-8 if you have it in you.
SUBSTITUTIONS
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)

KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)
- Barbell Hang Power Snatches, @weight(65/45)
- Russian Kettlebell Swings

600M RUN
- 3:45 Time Cap
- 750/675m Row
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 3:00 Moderate Effort on Treadmill/Runner
- 48 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
On The Minute x 4:
Min 1: 100m Run + 3 Strict Pull-ups
Min 2: 100m Run + 5 Kettlebell Swings