🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This piece alternates fast footwork with explosive unilateral jumps. The 10-second plate scissor steps train ankle stiffness, speed, and agility. Box split jumps build unilateral power and coordination.

- Keep every rep crisp and explosive. If jump height or step cadence drops, you are doing too many reps. Stay fast!

- The neuromuscular power and coordination developed with this piece will allow us faster reaction times, quicker feet, and more power to jump, run, and lift weights.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Squat Jumps

- Broad Jumps

- Jumping Lunges

- Quick Feet Drills

- Agility Ladder

0:30 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

6 Squat Jumps

6 Split Jumps

- 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 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

- 9 Front Squats

- 9 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: These quick, punchy intervals will challenge your engine in different ways. The bike efforts let you push hard and fast, while the mixed AMRAPs force you to fight for movement efficiency under fatigue.

- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep (5 reps/leg). You can switch the arm that is holding the dumbbell as needed. Reach full lockout/extension of the hips & knees at the top of the box, and step down off the box after each rep. Choose a dumbbell weight that you can complete unbroken.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Your score is the total reps across the 5 AMRAPs.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 120-180 Reps (M), 110-160 Reps (W)

- Treat every 2:00 window as its own hard push. These should be intense but controlled.

- Bike: Settle into a fast cadence immediately and aim for calories that feel tough but repeatable.

- Box AMRAPs: Keep transitions quick. Step-ups should be steady and unbroken, and burpee box jumps should be smooth with zero pauses between reps. On the step-ups, focus on driving through your heel and standing tall each rep.

- Be deliberate with the 1:00 rest periods. Stand tall, breathe deeply, and bring your heart rate down so you can attack the next interval with the same power.

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

SINGLE DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebell

- Dumbbell Forward/Reverse Lunges

- Barbell Front Rack Step-Ups, @weight(65/45)

- Goblet Squats

- Unweighted Box Step-ups

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

2:00 Easy Bike

5 Push-ups

10 Air Squats

10 Light Dumbbell Deadlifts

10 Unweighted Box Step-ups

2 Rounds:

4 Dumbbell Box Step-ups

4 Burpee Box Jumps

3 Sets:

0:10 Bike Accelerations (Increase Pace to a Sprint)

0:30 Rest