🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final 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.

- Build in weight as desired over your 3 working sets. The intent is NOT to build to a heavy 3-rep. Your top set should be challenging but should remain technically sharp and never in question.

- The barbell should come from a rack.

- Your torso and legs must remain static throughout the rep, and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Fitness Attribute Improved: Absolute Strength

STRICT PRESS

- Sub Kettlebells or Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

5 Strict Press at a Light Weight

5 Strict Press at a Moderate Weight

Build to Starting Weight

- Overview: Complete all 40 push-ups, then all 20 toes to bar, then move into max rounds with the barbell in the remaining time. The buy-in pre-fatigues the shoulders and core. The 9-minute window will reward barbell efficiency, not raw power. Your outcome is driven by how well you manage local muscular endurance on the push-ups and toes to bar, then maintain good form and pacing with a light load.

- The push-ups should be completed in less than 4:00, and the toes to bar in less than 2:00, leaving you 3:00-4:00 to complete max rounds on the barbell complex. The complex does not need to be completed unbroken. You should be able to complete 1 round of the complex in less than 1:00.

- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Intended Intensity: RPE 7-8

- Target Loading: Light

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 6-8 Rounds

- Buy-in: Open with small, repeatable sets, such as sets of 5-10 reps with 5-8 second rest periods.

- Barbell Complex: Aim to complete full rounds unbroken if you can, so you only have to clean the barbell once. However, if you are pausing frequently between reps, setting the bar down to take a break without a load is best.

- Aim to complete the push-ups and toes to bar in 5:00 or less, giving you the chance to complete a round of the barbell complex every 0:40 seconds.

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 100 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

PUSH PRESS + FRONT SQUAT

- Decrease Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- 4 Handstand Push-ups + 16 Air Squats

2 Rounds:

6 Push-ups

4 Toes to Bar

2 Push Press

4 Front Squats