🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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.

- High-rep weeks utilize the bench press, back squat, and deadlift at moderate percentages to increase time under tension, enhance joint & tendon durability, and sustain force production. Choose weights you can finish with 1-2 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.

- 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: Absolute Strength

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.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

5 Deadlifts at Light Weight

5 Deadlifts at Light-Moderate Weight

Build to Starting Weight

- Overview: Today's workout is a slight detour from our typical Muscular Monday workouts, though it will still be demanding as we chip away through big reps of each movement. Stay engaged and work steadily at each movement as long as your cycle rate and technique remain high-quality.

- Choose a bike calorie that takes about 2:00 and weights/reps for the swings and burpee box jumps that take no longer than 3:00 per station.

- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 10-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- The workout is built around the burpee box jumps. We want to set ourselves up for a good set here.

- Ramping up your effort throughout this piece is a great strategy, starting with a moderate bike, breaking the first kettlebell swings strategically, then leaning into a hard effort on the burpee box jumps. Then see what you are capable of on the back half!

25/20 CALORIE ECHO BIKE

- 30/24 Calorie Row

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

RUSSIAN KETTLEBELL SWINGS

- Reduce Loading/Reps

- Normal Kettlebell Swings

- Single Dumbbell Hang Power Snatches

- Empty Barbell Hang Power Snatches

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

1 Round:

15/12 Calorie Echo Bike

10 Kettlebell Swings

5 Burpee Box Jumps