🏋️‍♂️ 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 front squats, quickly rack/unrack the bar, and immediately perform your back squats, minimizing transition time as much as possible.

- 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

- Squat to Box or Bench

- Sub Dumbbells

- 6 Front Squats

- 6 Back Squats

- Lunges

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

5 Empty Barbell Front Squats

5 Empty Barbell Back Squats

5 Front Squats + 5 Back Squats at Light Weight

3 Front Squats + 3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: This workout is a sustained aerobic grind on the bike with short interruptions from the lunges. Settle into a strong, repeatable bike pace while completing each lunge efficiently enough that you can get right back on the bike without losing momentum.

- You will lunge a total of five times - at 0:00, 2:30, 5:00, 7:30, and 10:00. Choose a dumbbell lunge weight that takes 1:00 or less, giving you about 1:30 on the bike each round.

- Dumbbell Lunges: Hold two dumbbells at your sides in the farmer's position. Lunge a total distance of 20 meters, alternating legs every rep.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 85-125 Calories (M), 75-110 Calories (W)

- Treat the bike as steady aerobic work broken into five chunks after the lunges. Aim for a consistent pace you can repeat after every interruption (RPE 6-8).

- Lunge: Perform unbroken or with one quick break at the turnaround point.

- Each time you return to the bike, immediately get the RPMs up before settling into your cadence. It'll be tempting to slog through a slower start, as your legs will be fatigued from the lunge, but treat the first few pedals as an extension of the lunge steps.

DOUBLE DUMBBELL WALKING LUNGE

- Reduce/Remove Loading

- Reduce Distance

- Sub Kettlebells or Weight Vest/Ruck

- Barbell Front Rack Walking Lunge, @weight(75/55)

- 20 Forward Lunges in Place

- 20 Reverse Lunges

- 20 Jumping Lunges

- 20 Wallballs

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

2 Rounds:

1:00 Easy Bike

10 Jumping Lunges

5-Meter Dumbbell Lunge

0:30 Bike Build-up (easy-moderate-hard)

5-Meter Dumbbell Lunge

0:30 Moderate-Hard Bike