🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 Bike (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold
Front Squat
Duration: 10:00

3 Sets:
5 Front Squats at 75-85%

• Rest 2-3 Minutes Between Sets

Score: Heaviest Load

ABSOLUTE STRENGTH
STIMULUS
- 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

- 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
STRATEGY
- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.
SUBSTITUTIONS
FRONT SQUAT
- Squat to Box or Bench
- Sub Dumbbells
- Back Squats
- Lunges
MOVEMENT PREP
0:30 Bootstrap Hamstring/Hip Stretch
0:30 Bottom Of Air Squat Hold
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

5 Front Squats at a Light Weight
5 Front Squats at a Moderate Weight

Build to Starting Weight
"Frogger"
Duration: 10:00

5 x 1:30 AMRAP:
20 Wallballs, 20 / 14 lb to 10/9 ft
10-Meter Shuttle Runs in Remaining Time

• Rest 0:30 Between Rounds

Score: Lowest Round of Shuttle Runs (1 rep = 10m)

AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This fast, high-output interval workout will challenge your lungs and legs. After completing 20 wallballs at the top of each round, you’ll accumulate as many 10-meter shuttle runs as possible in the remaining time.

- Choose a wallball weight you can complete unbroken to start each round. You should have about half of the 90-second work window (45 seconds) to accumulate shuttle runs.

- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-15 Shuttle Runs
STRATEGY
- Do your best to push for unbroken wallballs each round.

- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

- During your rest period, focus on controlling your breathing and shaking out your legs.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 30 Air Squats

SHUTTLE RUNS
- AirRunner/Treadmill
- Row
- Ski
- Bike Erg
- Echo Bike
- Burpees
MOVEMENT PREP
2 Rounds:
10 Air Squats
10 Walking Lunges
10 Wallball Thrusters
4 x 10-Meter Shuttle Runs (Building in Speed)

2 Rounds:
5 Wallballs
2 x 10-Meter Shuttle Runs (Workout Pace)