🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This session builds explosive lower-body power by training your ability to generate force quickly from a dead stop. The seated start eliminates momentum, forcing you to recruit maximal drive through the hips and legs.

- Sit on a bench or shorter box, facing a taller box that you will jump onto. Place your feet in your jumping stance close to the base of the taller box.

- Sit tall, pause briefly, then explode upward with full extension through the hips, knees, and ankles, jumping directly from the seated position onto the taller box.

- Land firmly in an athletic stance, absorbing impact through the hips rather than the knees. Step down off the top of the box.

- Keep the reps sharp and powerful — quality matters more than height.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

10 Air Squats

5 Broad Jumps

5 Tall-to-Short Jumps (start tall, drop into a quarter squat, and rebound up)

- Overview: This is the second week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.

- This lower-rep week focuses on complementary lifts at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers. While lifting heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts at a Light Weight

5 Sumo Deadlifts at a Moderate Weight

Build To Starting Weight

- Overview: This workout pushes your aerobic power by forcing you to sustain fast, repeatable efforts in short time windows. Each AMRAP should feel urgent without being reckless, with the rest barely enough to recover before going again.

- After the rest period, pick up wherever you left off. Choose weights/reps/variations that allow you to complete rounds in 1:30 or less.

- Workout Flow: 3:00 of work, 1:00 of rest, 2:00 of work, 1:00 of rest, 1:00 of work = 8 minutes total.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 4-6 Rounds

- Open at a strong but repeatable pace. Aim to match or slightly improve each round.

- Keep transitions tight. Most time will be lost transitioning between movements, not on the reps themselves.

- Toes to bar should always remain in control. Find a rhythm on the box jumps and try to push them round to round. Try to find a faster cycle rate on the dumbbell snatches round to round.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 18 Squat Jumps

- 18 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 18 Reverse Lunges

- Broad Jumps

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

10 Kipping Swings

0:15 Dead Bar Hang

10 Box Step-ups

20 Pogo Hops

10 Single-Leg RDLs Per Side (unweighted)

2 Rounds:

3 Toes To Bar

5 Box Jumps

6 Dumbbell Snatches