🏋️‍♂️ 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.

- 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

3-6 Back Squats at Light Weight

3-6 Back Squats at Light-Moderate Weight

Begin Build

- Overview: Look to move very fast during these anaerobic intervals. You should have at least 20-30 seconds on the bike each round to sprint.

- Workout Flow: You will complete a 1:00 interval of work, rest for 1:00, complete another 1:00 interval, then rest for 2:00. Complete this sequence a total of 3 times.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 8-9

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score: 50-75 Burpees

- Treat each AMRAP like a controlled sprint. Focus on big breaths during your 2:00 of rest to bring your heart rate back down.

- Choose a weight that allows for unbroken sets on the front squats and that you can get right to work on the burpees after.

- The first round (of 3) should feel like an RPE 8-9, while the final round should be in the RPE 9-10 range.

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Goblet Squats, @kettlebell(53/35)

- 20 Air Squats

- Back Squat, @weight(115/85)

LATERAL BURPEES OVER BARBELL

- Lateral Burpees With Step Over

- Regular Burpees

- Calorie Row or Ski

- Shuttle Runs (1 rep = 10m)

8/6 CALORIE ECHO BIKE

- 10/8 Calorie Row

- 8/6 Calorie Ski

- 10/8 Calorie Bike Erg

- 100m Run

- 0:30 Hard Effort on Treadmill/Runner

- 10 Shuttle Runs (1 rep = 10m)

3:00 Easy Bike

Into...

2 Rounds:

5/4 Calorie Bike Sprint

5 Front Squats

3 Lateral Burpees Over The Bar

• Rest 0:30 Between Rounds