🏋️‍♂️ 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

- 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 Bench Press at Light Weight

3-5 Bench Press at Moderate Weight

Build to Starting Weight

- Overview: There are six 2-minute windows in this 12-minute workout. You'll alternate between push-ups and farmer's carries as your buy-in for each window. With the remaining time, complete a max calorie bike. Choose variations for the non-bike movements that you can complete in 1:00 or less, giving you equal time on the bike.

- Dumbbell Push-ups: Use the dumbbells to create a deficit for the push-ups, holding the handles through the entirety of the rep. The rep starts and finishes at the top with the arms in a locked-out position. At the bottom of your rep, your shoulders must touch the top of the dumbbell heads. Your chest does not need to touch the ground. Choose a difficulty that allows you could complete at least 5 reps at a time, though you may choose to do less.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry unbroken.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 75-100 Calories (M), 60-80 Calories (W)

- Keep the bike moving as much as possible, as that’s where your score comes from. Prioritize quick transitions on/off the bike.

- The push-ups will begin to fatigue quickly with the interference from the farmer's carry and bike, so consider frequent breaks from the beginning. Do not take any push-up set to failure.

- Whenever doing movements that are limited by muscular endurance and stamina, always leave 2-3 reps in the tank so that you are not forced into a long break.

- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

DUMBBELL PUSH-UPS

- Reduce Reps

- Deficit Push-ups on Plates

- Regular Push-ups

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

Easy Pace:

10/8 Calorie Bike

10 Push-ups

10 Air Squats

20m Farmer's Carry (Light DBs)

Moderate Pace:

10/8 Calorie Bike

5 Dumbbell Push-ups

40m Farmer's Carry (Workout Weight)