🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ Light Weight

5 Bench Press @ Moderate Weight

Build to Starting Weight

- Overview: The top of each minute begins with 4 burpees. With the remaining time, complete one of the three dumbbell movements. This is ideally a weight that you can complete 10+ reps with at each station.

- Cheat Curls: You can use a slight body swing or hip drive ("cheating") to curl the dumbbell and accumulate more reps. This is a hybrid between a hang power clean and a bicep curl, putting more tension on the bicep. Use two dumbbells and alternate arms every rep (one arm is curling while the other is down at your side).

- Front Rack Step Back Lunges: Use two dumbbells held in the front rack position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.

- Your score is the sum total of the lowest number of reps at each movement over the 4 rounds. If your lowest number of reps at each station was 10 reps, your score would be 30.

- Intended Intensity: RPE 5-7

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 30-50 Reps

- The burpees should be able to be completed in under 20 seconds, leaving you 40 seconds to complete reps each interval.

- Work until you feel a rep start to slow, set the dumbbells down, and take a break, then continue. However, if you are less than 10 seconds from the end of the minute, pause in the front rack and stand tall so you can squeeze out a few more reps.

- This is 12 minutes of continuous work, so plan and pace accordingly.

BURPEES

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 8 Mountain Climbers

- 8 Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

DUMBBELL PUSH PRESS

- Reduce Loading

- Sub Barbell, @weight(65/45)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

CHEAT CURLS

- Hang Power Cleans, @weight(65/45)

- Plate Curls

- Banded Curls

- Chin-ups

- Barbell Curls

FRONT RACK STEP BACK LUNGES

- Sub Barbell, @weight(65/45)

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

- Box Step-ups

1 Round:

4 Burpees

4 Push Press

4 Cheat Curls

4 Reverse Lunges

4 Burpees

- Overview: This 10-minute test gauges your aerobic power by measuring how much sustained output you can generate on the bike. It’s a benchmark for your current aerobic capacity, providing a baseline to personalize your training moving forward. Settle into a challenging, but sustainable pace and hold on, the best you can.

- The pace you start at should feel equivalent to an RPE 7 (effort scale), and by minute 3-4, it will feel like an RPE 8. By minute 8, that same pace will begin to feel like an RPE 9.

- Your goal is to hold the highest average watts that you can over the 10 minutes. Record your watts as ”reps” in the app (ex: 200 watt average = 200 reps).

- Substitution Conversion: If you don't have an Echo Bike, but have access to a Concept 2 Bike Erg, the conversion of wattage is roughly a 1.35x multiplier. (ex: 225 watts on the Concept 2 = ~300 watts on the Echo Bike).

- Intended Intensity: RPE 7-9

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score:

Men: 330-400 Watts

Women: 200-330 Watts

- Settle into a strong but sustainable pace in the first 2 minutes. If you go out too hot, you’ll fall off late in the test, and we ideally can increase our watts in the last minute or two.

- Lock in your breathing and posture as early as possible. Keep your cadence and rhythm deliberate, especially as fatigue builds.

- In the final 1-3 minutes, lean in and gradually push your wattage higher. Leave room to have a strong finish, but not enough that you can sprint at the end.

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

3 Minute Easy Bike

*At The Start Of Each Minute: 0:05-0:10 Sprint