🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- 9 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: The workout begins with the push-ups + carry. After completion, complete max meters on the rower until the next 3-minute mark. Every 3 minutes, you'll complete the push-ups + carry. Those stations should not exceed 2 minutes, giving you at least 1 minute on the rower. The workout is over when you accumulate the total prescribed distance on the rower.

- 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.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Each carry should be able to be completed unbroken or with no more than one break.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- Your first push-up/carry to start the workout can be completed very quickly. You don't need to be conservative here. After that, settle into a pace that you can hold for the next 10-15 minutes.

- Move quickly and efficiently through the push-ups/carry. Quick sets and smooth transitions matter more than pushing intensity here.

- The moment your push-up reps start to slow, go down to your knees, take a quick break and shake out your arms, then get right back to your push-ups.

- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

- Your transitions in/out of the rower can eat up a lot of time if you're not intentional.

1,500/1,350 METER ROW

- 1,200/1,100m Ski

- 3,000/2,700m Bike Erg

- 75/60 Calorie Echo Bike

- 1,200m Run

- Accumulate 6:00 on Treadmill/Runner

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 40 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

- 20 x 10-Meter Shuttle Runs

2:00 Row, Building in Intensity

10 Push-ups

20-Meter Farmer's Carry

10 Air Squats

0:30 Moderate-Hard Row