🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Perform your close-grip reps, quickly rack the bar, widen your grip, and immediately perform your normal grip reps, minimizing transition time as much as possible.

- Close-Grip: Grip should be inside of shoulder width. Elbows should be pointed away from the body at a 45º angle. Squeeze your elbows toward each other at the top.

- Normal Grip: Grip should be near shoulder width, varying 1 inch in or out as desired.

- 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.

- Better training and strength adaptations will come from controlled reps.

- 6 Regular Grip 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

5 Empty Barbell Close-Grip Bench Press

5 Close-Grip + 5 Bench Press at Light Weight

3 Close-Grip + 3 Bench Press at Moderate Weight

Build to Working Weight

- Overview: This workout is a classic tabata-style workout that tests your ability to sustain high muscular output with short rests. Choose weights/variations that keep you moving for the majority of each 20-second work window.

- Workout Flow: Complete all 8 sets at one movement before advancing to the next. Each station is 4 minutes. You'll rest an additional 0:30 between stations after the 10 seconds of rest (0:40 total rest between stations).

- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Alternating Dumbbell Bent Over Row: Start hinged at the hips with a flat back, both dumbbells held at the chest. Extend one arm fully so the dumbbell lowers below the knee, then row it back to the chest until both heads touch. Keep the opposite dumbbell at the chest throughout. Alternate arms each rep, keeping your torso still and core braced.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Every 10-meter segment = 1 rep (down & back = 2 reps). At each turnaround, only one foot must touch the ground over the line. Pick up wherever you left off in the prior work window. You can stop in the middle of a 10-meter segment.

- Intended Intensity: RPE 5-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 180-240 Rep

- Do your best to keep from fading in the later rounds. We don't want to sprint the first 3 rounds just to blow up and fatigue in rounds 7 and 8.

- For the push-ups and rows, choose a sustainable pace you can repeat with small, quick sets to keep you in control of your pace.

- Push the pace on the carries since they’re short efforts. Aim for a pace you can repeat, somewhere around 85-90% of your max effort.

- The 30-second transition is quick, so be intentional about controlling your breathing and resetting before the next movement.

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

BENT OVER ROW

- Sub Barbell

- Sub Bands

- Inverted Row

- Ring Rows

FARMER’S CARRY

- Reduce Loading

- Sub Kettlebells or Plates

- Farmer’s Carry March in Place

- Farmer’s Carry Hold

2:00 Easy Bike/Row/Run

10 Push-ups

10 Light Double Dumbbell Rows

6 Push-ups

6 Alternating DB Bent Over Rows

4 x 10-Meter Farmer's Carry