🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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.

- Take 1-2 attempts to establish your heavy 5-rep. Build in steady jumps of 2-3 reps to your first attempt. If you take more than one attempt, take 3-5 minutes of 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.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

3-5 Bench Press at Light Weight

3-5 Bench Press at Light-Moderate Weight

Begin Build

- Overview: There are six 90-second windows in this 9-minute workout. You'll alternate between rows and v-ups as your buy-in for each window. With the remaining time, complete max push-ups with a dumbbell deficit. Choose variations for the non-push-up movements that you can complete in 45 seconds or less, giving you equal time on the push-ups.

- Dumbbell Bent Over Row: Use two dumbbells. Hinge at the hips with a flat back, dumbbells hanging at arm’s length, then pull them to your rib cage by driving your elbows back and squeezing your shoulder blades together. Keep your torso still, core braced, and ensure arms are fully extending each rep. The rep starts and ends with the dumbbells below your knees. You must touch each dumbbell head to your rib cage for the rep to count.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Dumbbell Push-ups: Use the dumbbells to create a deficit for the push-ups, holding the handles through the entirety of the rep. The rep starts and finishes at the top with the arms in a locked-out position. At the bottom of your rep, your shoulders must touch the top of the dumbbell heads. Your chest does not need to touch the ground. Choose a difficulty that allows you to complete at least 3-5 reps at a time throughout.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 90-120 Reps

- The push-ups will begin to fatigue quickly with the interference from the bent over rows and v-ups, so consider frequent breaks from the beginning. Do not take any push-up set to failure.

- Only break the bent over rows and v-ups if your cycle rate begins to slow down. Otherwise, work to complete these in as few sets as possible, giving you more time to complete the push-ups.

- Whenever doing movements that are limited by muscular endurance and stamina, always leave 2-3 reps in the tank so that you are not forced into a long break.

DUMBBELL PUSH-UPS

- Deficit Push-ups on Plates

- Regular Push-ups

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

BENT OVER ROW

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Sub Bands

- Inverted Row

- Ring Rows

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

0:30 Top of Push-up Hold

0:15 Bottom of Push-up Hold

0:15 DB Bent Over Row Hold

10 Hollow Rocks

2 Rounds:

10 DB Bent Over Rows

5 Dumbbell Push-ups

10 V-ups

5 Dumbbell Push-ups