🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth week of our 8-week Endure strength cycle. This cycle alternates high-rep work with lower-rep work to build both muscular stamina and raw strength concurrently.

- This lower-rep week focuses on complementary lifts at heavier loads to maintain maximal strength. While lifting heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.

- Build in steady jumps, rest well, and stop before form breaks down. Your top set should be challenging but technically sharp.

- These are intended to be completed as unbroken touch-and-go reps.

- Fitness Attribute Improved: Explosive Power

Power Clean Coaching Cues:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

5 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This chipper alternates between decreasing row calories and dumbbell movements, progressively taxing push, pull, and full-body stamina.

- The rows are designed to take about 3-2-1 minutes, respectively.

- Choose a dumbbell weight based on the devil press, as this is the most challenging movement for many. This should be a weight you can complete each dumbbell movement within 3:00.

- Dumbbell Plank Rows: The rep starts and ends with the dumbbell on the ground. Perform a single-arm row until the dumbbell makes contact with the chest or front of the shoulder. Alternate arms on every rep for a total of 15 reps on each side.

- Devil Press: With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-13 Minutes

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

- The first row is a bit of a trap; if you go too hard, you risk burning out on the bench press.

- The plank rows require deliberate action to do correctly and keep a stable midline. Widen your feet, press the opposing arm into the dumbbell, then lift the moving dumbbell off the ground.

- Temper yourself throughout each row to allow plenty of energy to attack the dumbbell movements. These are the places that will cause you to have to stop if you go too hard. Rowing at or a little slower than your 5k pace is a good starting place.

[MEN] 45-30-15 CALORIE ROW

- 36-24-12 Calorie Ski

- 36-24-12 Calorie Echo Bike

- 45-30-15 Calorie Bike Erg

- 600-400-200m Run

- 3:00-2:00-1:00 Efforts on Treadmill/Runner

[WOMEN] 36-24-12 CALORIE ROW

- 30-20-10 Calorie Ski

- 30-20-10 Calorie Echo Bike

- 36-24-12 Calorie Bike Erg

- 600-400-200m Run

- 3:00-2:00-1:00 Efforts on Treadmill/Runner

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- Hand-Release Push-ups

- Weighted, Deficit, or Regular Push-Ups

DUMBBELL PLANK ROWS

- Reduce Loading/Reps

- Barbell Bent Over Rows, @weight(95/65)

- Inverted Barbell Rows

- Ring Rows

- Plank Shoulder Taps

- Dumbbell Bent Over Rows

DEVIL PRESS

- Reduce Reps/Loading

- Double Dumbbell Power Snatch

- Double Dumbbell Burpee Deadlift

- Alternating Single-Arm Devil Press

- Alternating Dumbbell Snatch

- Barbell Clean & Jerk, @weight(95/65)

- Kettlebell Swings

- Burpee To Target

10 Push-ups

10 Dumbbell Bent Over Rows

10 Dumbbell Deadlifts

10 Dumbbell Push Press

1 Round:

10 Calorie Row

5 Dumbbell Bench Press

4 Plank Rows

3 Devil Press