🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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: This is a simple, brutally effective test of grit. Pacing will be important, so find a sustainable rhythm early and hang on.

- Choose a bar height just out of fingertip reach. You may jump into either a strict or kipping pull-up.

- To be around the upper end of the target score, you need to average about 5 burpee pull-ups every minute.

- For athletes doing ring rows, perform 10 rounds of 8 burpees + 8 ring rows.

- Intended Intensity: RPE 6-8

- Fitness Attribute Improved: Aerobic Power

- Target Score: 9-15 Minutes

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

- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar.

- After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

- Find a pace that supports big sets of unbroken, continuous movement.

- Mentally break the reps into smaller chunks (“next 10 reps”) and focus on consistent movement, not speed. Shake out your arms between sets of 5-10 if needed.

- As you near the end of the workout, fight to stay efficient. Use a small step forward on the burpee to minimize wasted movement, and rebound out of the bottom only if you can keep it smooth. Push the last 10 reps.

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to a Target

- Burpee Ring Pull-ups

- 10 Rounds: 8 Burpees + 8 Ring Rows

- Regular Burpees

- Strict Pull-ups

- Devil Presses, @dumbbell(25/15)s

- Same Calorie Row, Ski, or Bike Erg

Lat Stretch

Forearm Stretch

Pec Stretch Against Rig

5 Scap Pull-ups

2:00 Easy Machine (Row/Bike/Run)

10 Air Squats

10 Push-ups

5 Jumping Pull-ups

5 Burpee Pull-ups