🏋️‍♂️ Workouts 🏋️‍♀️

- This piece develops explosive power and landing mechanics. The depth drops train you to absorb force, while the skater hops develop lateral explosiveness and coordination. Move crisp and fast, but never at the expense of good mechanics.

- Depth Drops: Step, don’t jump, off the box. Land with your knees bent and hips back, absorbing force in an athletic stance.

- Skater Hops: Focus on distance and full extension of the hips, knees, and ankles. Stick the landing each time before exploding into the next hop.

- Quality over volume. Every rep should feel sharp and athletic, not sloppy.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

20 Pogo Hops

5 Squat Jumps For Height

10 Side-to-Side Jumps (short distance)

5 Box Jumps

1 Depth Drop + 6 Lateral Skater Hops

- 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.

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

5 Push Press at a Moderate Weight

Build To Working Weight

- Overview: This descending rep triplet rewards fast cycling and quick transitions. You'll have to manage shoulder endurance across all three movements as the shoulders never really get a break.

- Choose a dumbbell weight you can complete unbroken throughout, and a jump rope variation you can complete with minimal trip-ups.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Minutes

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

- The hardest part of this workout will be the second round. Don't come out so hot that your pace in round two becomes significantly slower than round one.

- Work on the Echo Bike at a pace that will keep you confident you can complete the double unders and push press with minimal breaks.

- Once you get beyond the second Echo Bike, you are over halfway through the workout. Start leaning into faster paces on the bike and challenge yourself.

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Barbell Push Press, @weight(95/65)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

[MEN] 25-20-15-10-5 CALORIE ECHO BIKE

- 30-24-18-12-6 Calorie Bike Erg

- 30-24-18-12-6 Calorie Row

- 25-20-15-10-5 Calorie Ski

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 28-24-20-16-12 Shuttle Runs (1 rep = 10m)

- 28-24-20-16-12 Burpees

[WOMEN] 20-16-12-8-4 CALORIE ECHO BIKE

- 25-20-15-10-5 Calorie Bike Erg

- 25-20-15-10-5 Calorie Row

- 20-16-12-8-4 Calorie Ski

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 28-24-20-16-12 Shuttle Runs (1 rep = 10m)

- 28-24-20-16-12 Burpees

DOUBLE UNDERS

- Reduce Reps

- 75-60-45-30-15 Single Unders

- Plate Hops

- Lateral Skater Hops

- 10-8-6-4-2 Burpees

5 Single-Arm Dumbbell Strict Press (Each Side - light)

10 Single-Leg Pogo Hops (Each Side)

10 Calorie Echo Bike (Easy)

2 Rounds:

7 Push Press

7/5 Calorie Echo Bike (Hard)

14 Double Unders