🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We are training rotational power and jumping proprioception today. Rotational power is an important aspect of fitness that is undertrained in most functional fitness programs, so we are leaning into some explosive rotational movements over the next few weeks.

- This plyometric piece develops rotational power, hip explosiveness, and reactive lower-body speed, making us less prone to injury and increasing our athleticism.

- Medball Throws: Be AGGRESSIVE with your throws. A lighter ball is better with this movement. Focus on full hip rotation and quick release. These should feel snappy, not grindy.

- Vertical Jump: Bend down into a quarter squat with your arms reaching back behind you. Jump aggressively in the air, throwing your arms up above you, then tap the wall as high as you can. You can put chalk on your fingertips to see how high you reach.

- Take full recovery between sets to maintain max output and quality.

- Fitness Attribute Improved: Explosive Power

- Medball Slams

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

6 Empty Rotational Throws (3/side, no medball)

6 Jumping Lunges

1 Vertical Jump

- 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.

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Your feet must be off the ground and your arms extended before you start your rep.

- Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!

- Fitness Attribute Improved: Absolute Strength

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

5 Strict Pull-ups

5 Light Weight Strict Pull-Ups

3 Light-Moderate Weight Strict Pull-Ups

Build to Starting Weight

- Overview: This short, gritty burner will spike the heart rate right from the beginning. Come out at a challenging, yet sustainable, pace and try to hang on!

- Choose distances/weights for each station that allow you to complete the run within 1:00 and the devil press within 1:00.

- Devil Press: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells (chest must touch the ground), then stand up with the dumbbells and bring them overhead to a locked-out position. You can swing the dumbbells between your legs or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

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

- Maximize your time by keeping your runs crisp and fast. You can pull back on the devil press by 10-15% effort and lose minimal time, but you can quickly lose time on the run portion.

- Aim to have rounds 2-5 be within 5-10 seconds of each other, with the first and final round being a little faster.

- It often helps to attack the first 2-3 reps of the devil press, then slow your pace down a hair for the last 2 reps of each set, so you can get right into the run at a crisp pace.

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate-Hard Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

DEVIL PRESS

- Reduce Reps/Loading

- Double Dumbbell Power Snatch

- Double Dumbbell Burpee Deadlift

- Alternating Single-Arm Devil Press

- Alternating Dumbbell Snatch

- Kettlebell Swings, @kettlebell(53/35)

- Burpee To Target

- Barbell Clean & Jerk, @weight(105/75)

100m Run

6 Dumbbell Snatches

3 Burpees

100m Run

3 Devil Press