🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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.

- Take 1-2 attempts to establish your heavy 10-rep. Build in steady jumps of 3-6 reps to your first attempt. If you take more than one attempt, take appropriate rest between attempts.

- Your top set should be challenging but should remain technically sharp. You should ideally have only 1 rep left in the tank.

- 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

3-6 Bench Press at Light Weight

3-6 Bench Press at Light-Moderate Weight

Begin Build

- Overview: The big thing to consider in this 16-minute workout is the variation of hand-release push-up you use. Choose something that allows you to complete double-digit reps every minute. Going from the knees or elevating the hands up to a box or bench will allow you to press less bodyweight.

- V-ups: Hands must touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Russian Twists: Make an effort to rotate your full torso with each twist so that your chest points side to side, instead of just using your arms to extend to the side while your chest remains pointed forward. Over & back = one rep.

- Intended Intensity: RPE 5-7

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 280-340 Reps

- This workout is primarily muscularly fatiguing, demanding the most from the core.

- Push the row each round, as this is the main movement that will allow us to drive up intensity. Rowing slower would likely allow you to complete more reps elsewhere; HOWEVER, we're looking for the best training stimulus, and that comes from working hard on the row.

- Push the rest of the movements to muscular fatigue (not failure), stopping with 2-3 reps left in the tank.

ROW

- Ski

- Bike Erg

- Echo Bike

- Treadmill/Runner

V-UPS

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

HAND-RELEASE PUSH-UPS

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

RUSSIAN TWISTS

- Side Crunches

- Side Plank Holds

- Floor Wipers

- Bicycle Crunches

10 Calorie Row Sprint

5-10 V-ups

5-10 Hand-Release Push-ups

10 Russian Twists