🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This piece develops upper-body explosiveness and lower-body power through plyometric push-ups and repeated jumping. The “on the minute” structure gives just enough rest to keep reps sharp without turning it into conditioning.

- Treat every rep as max effort. This type of training is about quality over volume.

- Plyo Push-ups: Start by lowering yourself to the ground, pausing for a split second at the bottom. Explode up as fast and aggressively as you can, aiming to get your hands as high off the ground as possible. Bend your arms and catch yourself on the plates, trying not to sink at all when you land.

- Squat Jumps: These are meant to be performed with continuous movement. Perform a partial squat, then explode as high as you can, absorbing the landing directly into your second rep.

- Fitness Attribute Improved: Explosive Power

PLYO PUSH-UPS

- Kneeling Medball Chest Passes

- Medball Throws

- Clapping Push-ups

- Depth Drop Push-ups

- Rotational Medball Throws

- Medball Slams

- Band-Resisted Speed Rows

SQUAT JUMPS

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:30 Pec Stretch On Wall Per Side

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 High Knees Skips

10 Push-ups

5 Plyo Push-ups (Not to Plate)

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

2 Plyo Push-ups To Plate

2 Squat Jumps

- 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

- 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: This simple but gritty bodyweight triplet combines upper-body pushing/pulling with running. The small rep count per round should allow you to work cyclically and continuously throughout.

- Choose pull-up and push-up variations you can complete within 1-2 sets.

- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Intended Intensity: RPE 7-8

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 7-10 Rounds

- The sets of reps are low enough that you should be able to keep a fast cycle rate throughout and most rounds “unbroken”.

- If your cycle rate begins to slow, break your sets in half with a short break.

- Your runs should be completed at an RPE 7-8, which is at or slightly faster than your 5k pace.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

HAND-RELEASE PUSH-UPS

- Reduce Reps

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

200M RUN

- 10 x 10-Meter Shuttle Runs

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 15 Burpees

10 Quick Feet Steps Forward & Back Over a Line

10 In & Out Hops (wide stance to feet together)

20 High Knee Steps in Place

2 Rounds:

2 Strict Pull-ups

4 Hand-Release Push-ups

100m Run (or 5 x 10m Shuttle Runs)