🏋️‍♂️ 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 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

- 12 Front Squats

- 12 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 short, fast workout is designed to push your lungs while challenging lower-body and core stamina.

- Choose a bike calorie number that takes about 1 minute and a pace that allows for ideally unbroken reps on the wallball. The wallballs and v-ups should each take 90 seconds or less to complete.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Bike at the fastest pace that allows you to complete the wallballs unbroken or with no more than 2 very quick breaks.

- Prioritize good, efficient form on the wallballs. Keep your elbows under the ball and chest tall to avoid collapsing forward.

- During the v-ups, focus on contracting your abs as you fold rather than swinging your arms and legs. Keep your lower back pressed into the floor. If reps slow, break into quick sets to keep your rhythm and avoid long rest periods.

- Your lungs and legs should recover a bit during the v-ups, allowing you to immediately start strong on the next bike. Start each bike with some powerful strokes to get the bike moving.

12/10 CALORIE ECHO BIKE

- 15/12 Calorie Row

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 200m Run

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 35 Air Squats

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

2:00 Easy Bike

10 Air Squats

10 Wallball Thrusters

10 Sit-ups

1-2 Easy Rounds:

5 Wallballs

5 V-ups

1-2 Rounds at Workout Pace:

5 Calorie Bike

5 Wallballs

5 V-ups