🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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 Back Squats at Light Weight

3-5 Back Squats at Moderate Weight

Build to Starting Weight

- Overview: This workout alternates between descending row calories and fixed rep overhead lunges. The goal is to increase your power output on the rower while maintaining consistency on the lunges.

- Choose a row distance for the first round that takes 3:00 or less to complete. Start at a pace that is similar to a 5k effort.

- Lunge: The dumbbell should be a weight you can complete unbroken throughout. You can switch the arm that is holding the dumbbell as needed. You can lunge in whatever set-up works best for your space.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 13-16 Minutes

* If time-capped, add 1s to your score for every incomplete rep. 10m = 1 rep.

- Row: Push but don’t sprint the early rounds. Start at an RPE 6-7 for the first two rounds, then gradually increase your pace as calories decrease, ending at an RPE 7-9 in the final row.

- Lunge: The goal here is consistency across all rounds. Choose a pace that you can complete steady, unbroken steps throughout and still get right back onto the rower quickly. Focus on tight core and steady steps.

- Be mindful of your transitions. It's easy to waste time getting in/out of the rower or staring at the dumbbell for too long before picking it up.

[MEN] 50-40-30-20-10 CALORIE ROW

- 5:00-4:00-3:00-2:00-1:00 Time Cap

- 40-32-24-16-8 Calorie Ski

- 50-40-30-20-10 Calorie Bike Erg

- 40-32-24-16-8 Calorie Echo Bike

- 1,000-800-600-400-200m Run

[WOMEN] 40-32-24-16-8 CALORIE ROW

- 5:00-4:00-3:00-2:00-1:00 Time Cap

- 30-24-18-12-6 Calorie Ski

- 40-32-24-16-8 Calorie Bike Erg

- 30-24-18-12-6 Calorie Echo Bike

- 1,000-800-600-400-200m Run

20-METER SINGLE DB OVERHEAD LUNGE

- Reduce Loading/Distance

- Sub Kettlebell

- 20 Forward or Reverse Lunge Steps

- Barbell Front Rack Lunge, @weight(75/55)

- 20 Overhead Squats

- Dumbbell Front Rack or Farmer's Lunge

2:00 Easy Row

0:30 Single DB Overhead Lunge Hold (Right Arm, Left Leg Forward)

0:30 Single DB Overhead Lunge Hold (Left Arm, Right Leg Forward)

2 Rounds:

10/8 Calorie Row (Moderate)

5-Meter Overhead Lunges (Right Arm)

5-Meter Overhead Lunges (Left Arm)