🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth and final 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.

- Your working sets should land within the suggested percentage range. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today, possibly up to a new 3-rep max!

- The barbell should be taken from a rack.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

20s Empty Barbell Overhead Hold

20s Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

Build To Opening Weight

- Overview: Start each AMRAP with a set number of double unders and push press before accumulating as many burpees as you can in the remaining AMRAP time. There is no rest between AMRAPs. Choose reps, weight, and variations that give you at least 1:00 on the burpees each round. Ideally, we're aiming to have roughly 2:00-2:00-1:00 to complete burpees for each AMRAP, respectively.

- Push Press: Should be completed in no less than sets of 10 throughout.

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

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55% of 1RM Push Press)

- Fitness Attributes Improved: Aerobic Power [VO2 Max] & Muscular Endurance

- Target Score: 45-90 Reps

- This workout is broken into 3 separate AMRAPs, but let's not be tricked. This is one continuous workout.

- Perform the burpees during the 6:00 AMRAP at a pace that you would hold if we asked you to perform burpees for 10 minutes straight.

- Perform the burpees during the 4:00 AMRAP at a pace that is a little faster.

- The burpees of the final AMRAP should be performed at maximal effort.

DOUBLE UNDERS

- Reduce Reps

- 150-115-75 Single Unders

- Plate Hops

- 2:00-1:30-1:00 Effort On Any Machine

PUSH PRESS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

LATERAL BURPEES OVER BARBELL

- Lateral Burpees With Step Over

- Regular Burpees

- Calorie Row, Ski, or Bike Erg

- Air Squats

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Single Unders

10 Double Unders

2 Rounds:

10 Double Unders

4 Push Press

4 Lateral Burpees Over Barbell