🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This piece alternates fast footwork with explosive unilateral jumps. The 10-second plate scissor steps train ankle stiffness, speed, and agility. Box split jumps build unilateral power and coordination.

- Keep every rep crisp and explosive. If jump height or step cadence drops, you are doing too many reps. Stay fast!

- The neuromuscular power and coordination developed with this piece will allow us faster reaction times, quicker feet, and more power to jump, run, and lift weights.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Squat 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

6 Squat Jumps

6 Split Jumps

- 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

- 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

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

3-5 Tempo Back Squats at Light Weight

3-5 Tempo Back Squats at Light-Moderate Weight

Build to Working Weight

- Overview: This fast-paced triplet brings you right to your threshold with a simple grouping of movements that attack the legs. Expect heavy legs moving from the front squats to the row and a high heart rate that could interfere with your rope rhythm. This workout will challenge your VO2 max and lower-body stamina while training you to maintain a steady pace.

- Front Squat: The barbell is taken from the floor. Choose a weight that can be completed within 2 sets.

- The row should take about 2:00 or less, and the double unders 1:00 or less.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-9 Minutes

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

- Pacing: Slightly conservative on the first round. For round 2, match or slightly beat your first round’s pace. For round 3, dig in and really push the row and double unders.

- Front Squats: Aim for unbroken reps each round if possible. Clean the bar once and go. Breathe at the top of your reps, brace well, and keep your elbows high.

- Row: Hold a moderate pace on the first two rounds, then pick it up for the final round. This should be similar (or slightly faster) than your 5k pace.

FRONT SQUAT

- Reduce Loading/Reps

- Take Barbell From the Rack

- Sub Dumbbells, @dumbbell(50/35)s

- Goblet Squats

- 30 Air Squats

- Back Squat, @weight(135/95)

30/24 CALORIE ROW

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

- Reduce Reps

- 75 Single Unders

- Plate Hops

- Lateral Skater Hops

- 10 Burpees

- 1:00 Effort On Any Machine

3:00 Row* (Easy-Moderate)

*On The Minute (starting at 0:00):

5 Front Squats

10 Double Unders