🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This session builds explosive lower-body power by training your ability to generate force quickly from a dead stop. The seated start eliminates momentum, forcing you to recruit maximal drive through the hips and legs.

- Sit on a bench or shorter box, facing a taller box that you will jump onto. Place your feet in your jumping stance close to the base of the taller box.

- Sit tall, pause briefly, then explode upward with full extension through the hips, knees, and ankles, jumping directly from the seated position onto the taller box.

- Land firmly in an athletic stance, absorbing impact through the hips rather than the knees. Step down off the top of the box.

- Keep the reps sharp and powerful — quality matters more than height.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

10 Air Squats

5 Broad Jumps

5 Tall-to-Short Jumps (start tall, drop into a quarter squat, and rebound up)

- 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

- 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: This fast-paced, high-effort interval workout alternates between core, gymnastics, and conditioning. Each AMRAP starts with a buy-in of toes to bar or wallballs, then finishes with a burpee sprint.

- Choose reps/weights/variations that allow you to complete the toes to bar and wallballs in 0:45 or less, giving you equal time for burpees each round.

- Burpees to Target: Reach a full chest-to-ground position at the bottom of your rep and jump to reach a target just out of fingertip reach with both hands. These are typically performed under a pull-up bar, jumping up to touch the bar as your target. However, if a bar is not available, you can perform your burpees parallel to a wall, jumping up to touch the wall with the hand closest to the wall.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 50-100 Burpees

- Treat each AMRAP like a sprint, but stay smooth through the buy-in movement to preserve energy for the burpees. Aim to finish the toes to bar or wallballs in 1-2 quick sets.

- Focus on deep breaths during your rest to bring your heart rate down.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BURPEES TO TARGET

- Regular Burpees

- Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- Mountain Climbers

- Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 30 Air Squats

2 Rounds:

5 Kipping Swings

10 Air Squats

5 Sit-ups

5 Burpees

2 Rounds:

5 Wallballs

5 Toes to Bar

5 Burpees to Target