🏋️‍♂️ Workouts 🏋️‍♀️

← Prev Next →
Warm-up & Mobility
Duration: 15:00

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

B) FLEXIBILITY
0:30 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold
Strict Press
Duration: 10:00

Set 1: 6 Strict Press at 75%
Set 2: 4 Strict Press at 80%
Set 3: 2 Strict Press at 85%

• Rest 2-3 Minutes Between Sets
• Score: Heaviest Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the fourth 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.

- Barbell should come from a rack.

- Your torso and legs must remain static throughout the rep and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Fitness Attribute Improved: Absolute Strength
SUBSTITUTIONS
STRICT PRESS
- Sub Kettlebells or Dumbbells
- Push Press
- Push Jerk
- Strict Handstand Push-ups
MOVEMENT PREP
0:30 Plank Shoulder Taps
0:30 Down Dog Stretch
5 Push-ups
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Overhead Hold
10 Empty Barbell Strict Press

5 Strict Press at a Light Weight
5 Strict Press at a Moderate Weight

Build to Starting Weight
"Atari"
Duration: 13:00

8 Rounds:
0:20 Echo Bike Calories
0:10 Rest

- 0:30 Rest -

4 Rounds:
0:20 Push Press
0:10 Rest
0:20 Front Squats
0:10 Rest

- 0:30 Rest -

8 Rounds:
0:20 Echo Bike Calories
0:10 Rest

Barbell: 75 / 55 lb

Score: Total Reps (1 calorie = 1 rep)

MUSCULAR ENDURANCE & VO2 MAX
STIMULUS
- Overview: We're sandwiching a barbell tabata between bike tabatas. Each ”set” is four minutes, making for a 13-minute total workout including the rest periods. When transitioning from the bike to the barbell and back, there are an additional 30 seconds of rest on top of the 10 seconds within the interval, so 40 seconds of rest total between ”sets”.

- Choose a light barbell weight you can hold onto for the majority of the 20-second work windows. We're ideally using the same weight for the push press and front squats. Take the barbell from the ground.

- Intended Intensity: RPE 6-8

- Target Loading: Light (35-45%)

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score:
MEN: 160-240 Reps
WOMEN: 120-180 Reps
STRATEGY
- Don't get trapped on the first Echo Bike. If you go too hard, you will pay for it during the tabata of push press and front squats.

- Bike at an RPE 6-7 on the first Echo Bike. Work diligently on the push press and front squats. Then push the final bike; this is where you can make up any deficit if you left a little in the tank.

- The final bike could end feeling like an RPE 8-9.
SUBSTITUTIONS
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner

PUSH PRESS
- Reduce Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups

FRONT SQUAT
- Reduce Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats
- Air Squats
- Back Squat
MOVEMENT PREP
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats
10 Calorie Bike
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats

2 Rounds*:
5 Calorie Echo Bike (hard)
5 Push Press
5 Front Squats

*10 Second Break Between Each Movement