🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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 pyramid workout starts with a challenging set of toes to bar to fatigue your midline. You will want to pace the first row intelligently to be able to push through the lunges, then bring up the pace and effort on the back half of the workout.

- Choose reps/distances that allow you to complete the toes to bar and row in about 2:00 each.

- Dumbbell Front Rack Lunges: Use two dumbbells held in the front rack position. Alternate legs every rep. The lunge should take about 3:00 or less.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. 10m lunge & 100m row = 1 rep.

- Grip management will be key throughout, so open the first toes to bar in small, quick sets to protect grip and core for later.

- Row at a steady aerobic pace (RPE 6-7) to avoid spiking your heart rate before the lunges.

- Break as needed during the lunges, but keep the breaks concise. Be focusing on bracing your core and breathing well between steps.

- On the second row, settle into a strong but sustainable pace, then push the final toes to bar with short, fast sets and minimal rest.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

500/450 METER ROW

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

DUMBBELL FRONT RACK LUNGE

- Reduce/Remove Loading

- Reduce Distance

- Dumbbell Farmer’s Carry Lunge

- 50 Lunge Steps

- Sub Kettlebells

- Sub Plate Held at Chest, @weight(25/15)

- Sub Barbell, @weight(45/35)

- Sub Single Dumbbell

400m Easy Row

10 Air Squats

10 Hanging Knee Raises

10 Unweighted Lunges

10 Dumbbell Thrusters

2 Rounds:

6 Toes to Bar

100m Row (Moderate)

10 Front Rack Lunges