2025-07-30

Warm-up & Mobility15 min

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

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold

Back Squat10 min

Set 1: 5 Reps at 77%
Set 2: 3 Reps at 81%
Set 3: 3+ Reps at 87%

Stimulus

Overview: This is the first week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout. We'll test our 1-rep maxes in week 4.
For the final set each week, we’ll target a minimum rep count and aim to perform additional reps if we’re able to keep sound form and technique. Once a rep speed slows or form breaks down, your set is over. Do NOT go to total failure.
Record all three loads today, with your score being the heaviest load. Record reps achieved in Set 3 in the Workout Notes.
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

Strategy

Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.
Stance should be slightly wider than hip width to keep force production in an ideal plane.
Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.
Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

Substitutions

BACK SQUAT

Movement prep

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight
5 Back Squats @ A Moderate Weight

Build to Starting Weight

"Stick Shift" 15 min

In a 15:00 Window:
10/8 Calorie Echo Bike
10 Front Rack Lunge Steps, 45 / 35 lb
1-2-3... Strict Pull-ups

Score: Rounds + Reps

Stimulus

Overview: We're pairing consistent rounds of biking and lunging with an ascending ladder of strict pull-ups. Work hard on the bike and lunges, as your heart rate will naturally come down during the strict pull-ups, especially in the later rounds.
Front Rack Lunge Steps: These are forward lunge steps. They can be completed either in place or walking. Choose a very light barbell weight that you can complete unbroken each round. Alternate legs every rep (5 per side, 10 total).
Strict Pull-ups: Reps increase by one every round. Choose a variation that allows you to complete rounds 1-5 unbroken and rounds 6+ with no more than one break.
Intended Intensity: RPE 6-8
Target Loading: Very Light
Fitness Attribute Improved: Aerobic Power
Target Score: 8-11 Rounds

Strategy

The crux of this workout will be the strict pull-ups. They will compound quickly, so start breaking up the sets early -- even as early as the 3rd or 4th round.
Fight to hold the barbell in a solid front rack position, with the barbell resting on your shoulders so you can relax your shoulders and biceps more to keep from fatiguing for the pull-ups.
Use the bike to moderate intensity. If the pull-ups are going well, lean into the bike. If the pull-ups are getting hard, use that to flush the arms out.

Substitutions

10/8 CALORIE ECHO BIKE

FRONT RACK LUNGE

STRICT PULL-UPS

Movement prep

2 Rounds:
5 Calorie Echo Bike
4 Lunges
1 Strict Pull-up