🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: These short plyometric sets train the stretch-shortening cycle and landing mechanics without over-fatiguing the body. There is plenty of rest, so keep each rep crisp.

- This piece improves vertical power, lateral drive, tendon stiffness, and joint strength. Move aggressively and forcefully with every rep.

- Squat Jumps: These are meant to be performed with continuous movement. Perform a partial squat, then explode as high as you can, absorbing the landing directly into your second rep.

- Lateral Bounds: Push off laterally aggressively, absorbing the landing and attempting to push off in the other direction as quickly as possible. Focus on a full extension of the hip, knee, and ankle.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Quick Feet Drills

- Agility Ladder

0:30 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

3 Squat Jumps

6 Lateral Bounds

- 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

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

5 Front Squats at a Moderate Weight

Build to Working Weight

- Overview: Today's benchmark workout tests your aerobic power, particularly your ability to utilize oxygen at high-intensity levels (VO2 max). Work at a challenging yet smart pace that allows you to maintain or increase your efforts toward the end.

*In the past, this benchmark workout was performed with push jerks and a heavier barbell (3/26/2025), but it has since been changed to 1) increase the VO2 max response and 2) make it more accessible to the whole community. Expect your score today to be 1.2 - 1.5 times higher than last time.

- Choose a barbell weight that allows you to complete the front squats and shoulder to overheads unbroken throughout. The power cleans can be done in singles as a pacer movement. With the remaining time in each minute after the 9 barbell reps, complete max lateral burpees over the bar. We're looking for the barbell reps to take about 20-30 seconds, leaving you about 30-40 seconds for the burpees.

- Shoulder to Overhead: These can be performed as jerks, push press, or even strict press. Your choice.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 60-90 Burpees

- We want to maintain a challenging yet sustainable pace throughout today's workout, with the ability to increase our pace and effort in the final two minutes.

- It may make sense to complete the power cleans in single reps so you can complete the front squats and shoulder to overheads unbroken.

- Ideally, you can complete the barbell work in 30 seconds or less and then aim to complete one burpee every 3-5 seconds.

- Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.

BARBELL COMPLEX

- Sub Dumbbells, @dumbbell(35/25)s

- 5 Power Cleans + 5 Front Squats

- 5 Power Cleans + 5 Shoulder to Overheads

LATERAL BURPEES OVER BARBELL

- Lateral Burpees With Step Over

- Regular Burpees

- Calorie Row or Ski

3 Complexes, Building To Workout Weight:

3 Power Cleans

2 Front Squats

1 Shoulder to Overhead

At Workout Weight:

2 Power Cleans

2 Front Squats

2 Shoulder to Overheads

5 Lateral Burpees Over Barbell