🏋️‍♂️ 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.

- 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

- 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.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

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 at Light Weight

5 Back Squats at Light-Moderate Weight

Build to Starting Weight

- Overview: This workout alternates rowing with single-arm lunge variations that get progressively more challenging as the workout progresses. This will especially challenge your core stability and test your unilateral strength.

- Complete 15 meters on each arm for the lunge. Choose a weight that allows you to complete at least 15 meters unbroken before breaking. Choose a row distance that takes around 2:00 to complete.

- Choose lunge variations that allow you to complete each lunge with good technique and form.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- This is a fast-paced workout that will challenge your stability as it gets progressively more difficult. You want to protect the lunges, so row as fast as you are able while maintaining a good pace on the lunges without having to break them up too much.

- Your row pace should land around your 5k PR pace.

500/450 METER ROW

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

SINGLE-ARM DUMBBELL LUNGES

- Decrease Loading/Distance

- Sub Kettlebell

- 30 Lunge Steps in Place

- 30 Single-Arm Front Rack Squats

- Barbell Back Rack/Front Rack/Overhead Lunges, @weight(65/45)

200m Row

4 Suitcase Lunge Steps

4 Front Rack Lunge Steps

4 Overhead Lunge Steps

200m Row