🏋️‍♂️ 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.

- 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

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

3-5 Back Squats at Light Weight

3-5 Back Squats at Light-Moderate Weight

Begin Build

- Overview: Push the pace from the beginning in this 3-round workout. The first two rounds should be challenging to hold, but you should be able to maintain it in round 3. Your legs won't get a break in any of the three movements.

- Choose weights/reps/variations that allow you to complete the wallballs in 2:00, burpees in 1:00, and run in 2:00.

- Burpees Over Wallball: A two-foot take-off is not required, but you are required to jump laterally over the ball (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-9

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep (100m = 1 rep)

- The run is where you can lose the most time. These should be completed near your 5k run pace, and you should be able to maintain through round 3.

- You should be able to complete the wallballs in fewer sets in the first round, but you may want to break an extra time in rounds 2 and 3 to keep your burpee and run paces faster.

- The burpees just require steady pacing to mitigate/manage fatigue levels. Be smart here.

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 45 Air Squats

BURPEES OVER WALLBALL

- Reduce Reps

- Lateral Jump Over Line

- Lateral Burpees With Step Over

- Burpees to a Target

- Regular Burpees

400M RUN

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

2 Rounds:

8 Wallballs

4 Burpees Over Wallball

100m Run