🏋️‍♂️ 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.

- 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

3-6 Deadlifts at Light Weight

3-6 Deadlifts at Light-Moderate Weight

Begin Build

- Overview: This descending ladder pairs light-weight deadlifts with repeat 200m runs. You'll have to manage barbell pacing in the beginning, then your running pace late in the workout as the deadlift reps drop and run volume builds.

- Deadlift: Choose a deadlift weight you can complete unbroken each round. There are 55 total deadlift reps, with 40 of the 55 reps being in the first 5 sets.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 10-14 Minutes

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

- The deadlifts should be a weight that you can go unbroken on throughout. You may just need to adjust your run pace from round to round to make this happen.

- The safest run pace for this workout will be 1-2 minutes slower than your mile PR and similar to your 5k pace.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

2 Rounds:

6 Deadlifts

100m Run