🏋️‍♂️ 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 65%

* 3 Seconds Up, 3 Seconds Down

Score: Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the fourth 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
"Single-Minded"
Duration: 12:00

12:00 AMRAP:
8 Push Jerks, 135 / 95 lb
40 Double Unders
16/12 Calorie Echo Bike

Score: Rounds + Reps

AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This high-intensity VO2 max workout is going to challenge your aerobic system and tax the shoulders, so be mindful of muscular fatigue and take smart breaks if needed.

- Choose a barbell weight that allows for unbroken reps each round and a jump rope variation that takes 40 seconds or less to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 4-6 Rounds
STRATEGY
- Settle into a sustainable pace from the start. Keeping transitions smooth between movements and minimizing long breaks will make the biggest difference in your overall score.

- Push Jerks: Aim for unbroken reps as long as possible, so that you only have to clean the bar once.

- Double Unders: Stay relaxed and try to use more of your forearms/wrists rather than shoulders. We want relaxed, not tense, shoulders.

- Echo Bike: Aim for a hard, steady pace, but only push as long as you can get right back to the barbell within 10 seconds of finishing the bike.
SUBSTITUTIONS
PUSH JERKS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Split Jerk
- Push Press
- Handstand Push-ups
- Push-ups

DOUBLE UNDERS
- Reduce Reps
- 60 Single Unders
- Plate Hops
- Lateral Skater Hops
- 8 Burpees

16/12 CALORIE ECHO BIKE
- 1:30 Time Cap
- 20/16 Calorie Bike Erg
- 20/16 Calorie Row
- 16/12 Calorie Ski
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 20 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
2 Rounds:
2 Push Jerks
10 Double Unders
10/8 Calorie Echo Bike