🏋️‍♂️ 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

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

3-5 Tempo Bench Press at Light Weight

3-5 Tempo Bench Press at Light-Moderate Weight

Build to Working Weight

- Overview: Today is a descending couplet that tests upper body endurance and repeatability of aerobic efforts. Manage push-up fatigue with quick sets and hold a hard, consistent row pace each round.

- 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. Choose a push-up variation that allows you to clear each round in no longer than 3-2.5-2-1.5-1 minutes, respectively. This puts the total push-up time at 10 minutes or less.

- Row: Choose a row distance for the opening set that takes 2:00 or less to complete. Nailing this will ensure the 4 remaining rows are the proper distances for you.

- Intended Intensity: RPE 6-8

- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

- Target Score: 12-15 Minutes

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

- Push-ups: Break early into small sets on the 30 and 25 reps (6s or 5s) with 3-5 second rests, stopping 1-2 reps short of failure to keep your cycle speed.

- Row: Lock in at a strong, repeatable split around your 2k pace + 5-10 seconds per 500m. Relax your grip and arms on the recovery and aim to negative split as distances drop.

- Move swiftly between stations. Take one big breath before starting your push-ups. Get right on the rower, strap in, and start pulling within seconds. Keep every rest purposeful and brief to protect your overall time.

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 100-80-60-40-20 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

[MEN] 500-400-300-200-100 METER ROW

- 400-320-240-160-80m Ski

- 25-20-15-10-5 Calorie Echo Bike

- 1,000-800-600-400-200m Bike Erg

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)

[WOMEN] 450-360-270-180-90 METER ROW

- 350-280-210-140-70m Ski

- 20-16-12-8-4 Calorie Echo Bike

- 900-720-540-360-180m Bike Erg

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)

3 Rounds, Increasing in Intensity:

300m Row

10 Push-ups