🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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.

- 12 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 EMOM is a mix of upper body pulling, upper body pressing, and cardio. There's a lot of interference between movements, so expect a solid arm pump!

- Aim for consistency, as your score is the lowest row calorie round + your lowest push-up number round + your lowest bent over row round. For example, if you rowed 15-12-12 calories, got 20-16-13 push-ups, and 18-15-14 rows, your score would be 12+13+14 = 39 reps.

- Reset the rower every round or set intervals to get an accurate calorie number.

- 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.

- Bent Over Rows: Start with the barbell below the knee, bring it up to touch your torso between the navel and sternum, and finish with the barbell below the knee again.

- Intended Intensity: RPE 5-7

- Target Loading: Light

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 40-60 Reps (M), 30-50 Reps (W)

- Because your score is calculated using only your lowest rep rounds, there is no benefit to coming out hard if you won't be able to replicate those numbers each round. Approach all movements at a pace that you are confident you can repeat four more times.

- Work at a pace that allows you to move continuously throughout the 15 minutes.

- Break the push-ups and bent over rows early into short, quick sets to avoid shoulder and tricep fatigue in the later rounds.

- Prioritize quality mechanics and form. We do NOT want to see sloppy reps during the push-ups and bent over rows. Stay rigid!

ROW

- Ski

- Bike Erg

- Echo Bike

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

- Burpees

BARBELL BENT OVER ROW

- Sub Dumbbells, @dumbbell(35/25)s

- Sub Bands

- Inverted Row

- Ring Rows

2:00 Easy Row

10 Scap Push-ups

10 Empty Barbell Bent Over Rows

5 Push-ups

2 Rounds at Workout Pace/Weight:

5 Calorie Row

5 Push-ups

5 Bent Over Rows