🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

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

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)
Deadlift
Duration: 15:00

3 Sets:
3 Deadlifts at 85% -

1 Big Drop Set:
15-30 Reps at 50% -

• Rest 2-3 Minutes Between Sets

Score: Load of 3-Rep

ABSOLUTE STRENGTH

Enter your 1RM for Deadlift
STIMULUS
- Overview: This is the third week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. With two cycle blocks over eight weeks, we’ll build a solid strength foundation by first progressing the classic powerlifts (squat, bench, and deadlift) in June, then transitioning to alternate powerlifts (front squat, strict press, and sumo deadlift) in July to round out full-body strength.

- June's Strength & Hypertrophy Block: We’ll progress the classic powerlifts (squat, bench, deadlift), increasing from reps at 75% to reps at 85% over the first three weeks, followed by a deload in Week 4. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause, your drop set is over.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Explosive Power
STRATEGY
Deadlift Coaching Cues:
- Push through the floor like you’re doing a leg press.
- Brace your core like someone’s about to punch you in the stomach.
- Squeeze your armpits shut and drag the bar up your legs.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading
- Romanian Deadlifts
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
MOVEMENT PREP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

5 Deadlifts @ A Light Weight
3 Deadlifts @ A Moderate Weight

Build to Working Weight
"Four Then Floor"
Duration: 20:00

4 Rounds x AMRAP 2:
20 Power Cleans, 95 / 65 lb
Max Calorie Echo Bike

• Rest 4 Minutes Between Rounds

Score: Total Bike Calories

ANAEROBIC CAPACITY
STIMULUS
- Overview: With twice the amount of rest as work, look to move very quickly and aggressively during your work intervals.

- Once you get past the power cleans, work hard and aggressively on the bike.

- Power Cleans: Choose a light barbell weight that allows you to complete the power cleans unbroken every round.

- Intended Intensity: RPE 9

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score:
Men: 60-100 Calories
Women: 40-70 Calories
STRATEGY
- This workout is an anaerobic capacity workout, so we should work hard at the beginning of each work interval.

- Aim to complete the power cleans in as few sets as possible.

- Do not pace the bike. Once you get on it, work hard and see how well you can hold on.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(95/65)

ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
3 Rounds:
5/4 Calorie Echo Bike Sprint
5 Unbroken Power Cleans

Rest 1:00 Between Rounds

*This is a priming warm-up to get your body ready to handle the fatigue that will accumulate in the body.
15-Min Mobility & Flexibility Protocol (Optional)
Duration: 15:00

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

- Couch Stretch (2 Minutes)
- Pancake Stretch (3 Minutes)
- Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

- Thoracic Spine Rotations (2 Minutes)
- 90/90 Hip Transitions (2 Minutes)
- Active Frog Stretch (2 Minutes)
- Overhead Squat Hold (2 Minutes)
STIMULUS
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.