🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.

Weeks 1-4: Slow tempo reps at moderate load to improve durability

Weeks 5-8: Heavy 5-rep sets to develop raw strength

Weeks 9-10: Heavy 3-rep max tests to measure progress

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

3-5 Tempo Deadlifts at Light Weight

3-5 Tempo Deadlifts at Light-Moderate Weight

Build to Working Weight

- Overview: Today, we have short, punchy three-minute efforts that push high aerobic power and reward crisp transitions. Keep deadlifts unbroken as long as you can, hold a hard but repeatable bike, and stay smooth on double unders so you can match or slightly improve output each round as you pick up where you left off.

- Workout Flow: Work for the full 3:00 each AMRAP. So if you finish the double unders, move back to the deadlifts. After your 1:00 of rest, pick up wherever you left off.

- Choose weights/reps/variations that allow you to complete at least one full round during the 3:00 window. The barbell should be a weight you can hold on to for unbroken deadlift sets throughout.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 5-8 Rounds

- You will be starting each AMRAP at a different spot each time, so you will want to hold a crisp, steady pace that you are confident you can repeat no matter where you pick back up in the workout.

- We want to go unbroken on the deadlifts as much as possible, but if they are causing your bike pace to slow down, it will make sense to take a short break near the middle of each set, as a faster bike pace will pay bigger dividends.

- Your bike pace should resemble your 10-minute bike test pace (RPE 8).

- Stay relaxed on the double unders. If you tense up too much, your heart rate will spike more than it should.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

12/10 CALORIE ECHO BIKE

- 15/12 Calorie Row

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 6 Burpees

- 0:30 Effort On Any Machine

3:00 Echo Bike Easy

Build to Deadlift Workout Weight

2 Rounds:

3 Deadlifts

4/3 Calorie Echo Bike (Hard)

10 Double Unders