🏋️‍♂️ 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.

- 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

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

5 Front Squats at a Moderate Weight

Build to Starting Weight

- Overview: This 12-minute continuous workout is going to push your stamina, testing your runnability, legs, and core.

- Workout Flow: During the first 2:00 interval, you will complete a 200m run, then as many dumbbell box step-ups as possible in the remaining time. In the next 2:00 interval, you will run, then perform max reps of sit-ups. Continue alternating between step-ups and sit-ups each round for a total of 3 rounds on each movement.

- Run: Choose a run distance that takes about 1:00 to complete.

- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep. You can switch the arm that is holding the dumbbell as needed. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.

- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 125-225 Reps

- Aim for consistency across all six sets. Treat your first round as the benchmark pace and try to match it throughout.

- Run: Keep the 200m run at a strong but repeatable pace (RPE 7-8). It should take between 0:45-1:00, leaving you 1:00-1:15 at the station.

- Step-ups: Move steadily and try to hold on for a big set. Focus on driving through the heel and standing tall each rep. Keep a steady rhythm rather than sprinting and burning out.

- Sit-ups: Maintain constant movement as best as you can, trying not to rest at the bottom.

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

SINGLE DUMBBELL BOX STEP-UPS

- Reduce Loading/Box Height

- Sub Kettlebell

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

- Unweighted Box Step-ups

SIT-UPS

- Hollow Rocks

- Tuck Crunches

- Plank Shoulder Taps

100m Run

6 Step-ups

100m Run

6 Sit-ups