🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold
Tempo Strict Press
Duration: 9:00

On the 3:00 x 3 Sets:
5 Tempo Strict Press at 60%

* 3 Seconds Up, 3 Seconds Down

Score: Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the second 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 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
SUBSTITUTIONS
STRICT PRESS
- Sub Kettlebells or Dumbbells
- Push Press
- Push Jerk
- Strict Handstand Push-ups
MOVEMENT PREP
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 Working Weight
"Half Full"
Duration: 16:00

For Time:
25/20 Calorie Echo Bike
50 Push Press
25 Strict Pull-ups
50 Push Press
25/20 Calorie Echo Bike

Barbell: 75 / 55 lb

Time Cap: 16 Minutes

MUSCULAR ENDURANCE
STIMULUS
- Overview: Today's workout starts with a challenging effort on the bike, and quickly moves to large sets of push press and strict pull-ups that will cause local muscular fatigue. Be smart about your break strategy so you don't fail any reps. To get the best score, perform manageable sets and push the final bike.

- Choose a bike calorie and strict pull-up number/variation that takes about 2:00 each.

- Push Press: The barbell is designed to be a very light weight, but higher rep. Use a weight that allows you to complete 10+ reps each time you pick up the bar.

- Intended Intensity: RPE 5-8

- Target Loading: Very Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Start the first bike at about 80-85% effort (fast but sustainable), so intensity rises, but it doesn't spike your heart rate before the barbell work.

- Push Press: Break early (20-15-10-5 or 15-10-10-8-7). Keep your leg dip shallow and fast, using your legs to mitigate shoulder fatigue.

- Pull-ups: Aim for small, quick sets (5s or 3s) and minimize rest between. Break before you start to grind through a rep, always leaving 1-3 reps in the tank.

- Start strong on the final bike and empty the tank on the last 10 calories!
SUBSTITUTIONS
25/20 CALORIE ECHO BIKE
- 30/24 Calorie Row
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees

PUSH PRESS
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups

STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows
MOVEMENT PREP
10 Calorie Echo Bike
10 Push Press
5 Strict Pull-ups
5 Push Press
5 Calorie Echo Bike (hard)