🏋️‍♂️ 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 6-rep. Your top set should be challenging but should remain technically sharp and never in question.

- These are front rack step-back (reverse) lunges. Take the barbell from a rack and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then, return to standing by pushing through your front foot as you straighten your legs. That's one rep.

- Fitness Attribute Improved: Absolute Strength

FRONT RACK REVERSE LUNGES

- Sub Dumbbells or Kettlebells

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

2:00 Bike at Moderate Pace

10 Tempo Split Lunges Per Side (Knee Over Toe)

4-6 Front Rack Lunges, Building in Weight

- Overview: Today's workout centers around a heavy deadlift set after we've accumulated fatigue. With the interference between movements, the key is to keep moving and not let small breaks turn into long ones, so pace the step-ups and box jumps accordingly.

- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep (6 reps each leg). You can switch the arm that is holding the dumbbell as needed. Reach full lockout/extension of the hips & knees at the top of the box, and step down off the box after each rep. Choose a dumbbell weight you can do without breaking.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate-Heavy (65-75%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 10-12 Minutes

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

- There is a lot of interference with today's workout, which attacks the posterior chain. The deadlifts will get heavy, so mitigate fatigue by throttling back on the step-ups or box jumps so you don't stand and stare at the deadlifts.

- 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.

- Box Jumps: Step down every rep and find a steady rhythm. Think smooth and snappy instead of all-out.

- Deadlifts: We want to spend as little time under tension as possible. If you are grinding reps out, break the deads into small, manageable sets.

SINGLE DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebell

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

- Unweighted Box Step-ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 16 Squat Jumps

- 16 Jumping Lunges

- Alternating Single-Leg Squats

- 16 Reverse Lunges

- Broad Jumps

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

2 Rounds, Building in Weight:

6 Dumbbell Box Step-ups

4 Box Jumps

2 Deadlifts