🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the tenth and final 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

- Build in weight as desired over your 3 working sets. This is simply a chance to test your strength, and you can choose how heavy you want to push it. Your top set should be challenging but should remain technically sharp.

- 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

3 Push Press at a Moderate Weight

Build To Starting Weight

- Overview: With shoulder fatigue and a heart rate playing a significant role, expect the workout to climax in difficulty at the thrusters, as more work from your legs is demanded.

- The barbell is taken from the floor. Choose weights that allow the barbell stations to take 2:00 or less to complete.

- Choose bike calories that take less than 2:30 to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 10-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- We really want to stay ahead of shoulder fatigue. Break every barbell set early and intentionally. This may look like 3-4 quick sets on the push press and 4-5 quick sets on the thrusters. Use a strong hip drive during the thrusters to save the shoulders from blowing up.

- Start at a controlled, repeatable pace (RPE 6-7) for the first two bikes. We want to have good energy to work through the thrusters.

- Pick up the pace a little on the third bike going into the push press. It's okay to hang on for bigger sets on the final push press if you can.

- Hammer the final bike!

30/24 CALORIE ECHO BIKE

- 2:30 Time Cap

- 36/30 Calorie Bike Erg

- 36/30 Calorie Row

- 30/24 Calorie Ski

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 36 Shuttle Runs (1 rep = 10m)

PUSH PRESS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(25/15)s

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

THRUSTERS

- Reduce Reps/Loading

- Sub Dumbbells, @dumbbell(25/15)s

- Wallballs

- 60 Air Squats

2:00 Easy Bike

3 Rounds, With Empty Barbell:

3 Front Squats

3 Push Press

3 Thrusters

At Workout Weight:

5 Push Press

5 Calorie Bike

5 Thrusters

5 Calorie Bike