🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth 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 should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

5 Push Press at a Moderate Weight

Build To Starting Weight

- Overview: This upper-body strength and conditioning piece alternates between dumbbell pressing/pulling and bike efforts for a steady pump and cardio burn. Switch movements on the minute. Keep a running total of all reps/calories as your score.

- Choose weights/variations that allow for 15+ bent over rows and bench press each round.

- Dumbbell Bent Over Row: Use two dumbbells. Hinge at the hips with a flat back, dumbbells hanging at arm’s length, then pull them to your rib cage by driving your elbows back and squeezing your shoulder blades together. Keep your torso still, core braced, and ensure arms are fully extending each rep. The rep starts and ends with the dumbbells below your knees. You must touch each dumbbell head to your rib cage for the rep to count.

- Intended Intensity: RPE 5-7

- Target Loading: Moderate

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 200-300 Reps (M), 150-250 Reps (W)

- Work at a pace that allows you to move continuously throughout the 16 minutes.

- The dumbbell movements are less cardiovascularly taxing, which should allow you to really lean into the bike.

- Aim for smooth, controlled dumbbell reps with minimal rest.

DUMBBELL BENT OVER ROW

- Sub Barbell, @weight(95/65)

- Sub Bands

- Inverted Row

- Ring Rows

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- Hand-Release, Weighted, or Deficit Push-Ups

- Regular Push-Ups

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

1:00 Easy Bike

10 Arm Circles Each Way

10 Band Pull-Aparts

10 Push-Ups

2 Rounds:

5 Light Dumbbell Bent Over Rows

5 Light Dumbbell Bench Press

10 Air Squats

0:30 Moderate Bike

1 Round at Workout Weight:

0:20 Hard Bike

5 Dumbbell Bench Press

5 Dumbbell Bent Over Rows