🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 8-week Stamina strength cycle. This is a back-off week to let the body recover a bit before jumping back into next week's strength progression.

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

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

3 Push Press at a Moderate Weight

Build To Starting Weight

- Overview: This workout opens with a moderate-hard bike effort before moving into a challenging barbell and burpee couplet that tests pacing and shoulder stamina. Make sure you have enough left in the tank for the bike sprint at the end!

- One round of the 12-12 reps should take no longer than 90 seconds to complete (no more than 9 minutes to complete all 6 rounds). Choose a barbell weight that you can complete unbroken push press.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-13 Minutes

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

- Open the first bike at a strong but controlled pace. It should be fast enough to feel uncomfortable, but not a true sprint that smashes your legs and lungs. You want to be able to get off the bike and transition directly into the couplet.

- You could spend upwards of 9 minutes on the couplet, so pace appropriately. Keep a smooth, manageable pace that allows you to keep moving.

- Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.

- Save your biggest push for the final bike, where emptying the tank won’t affect anything afterward.

50/40 CALORIE ECHO BIKE

- 60/48 Calorie Row

- 50/40 Calorie Ski

- 60/48 Calorie Bike Erg

- 800m Run

- 4:00 Effort on Treadmill/Runner

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row or Ski

- 24 Air Squats

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

25/20 CALORIE ECHO BIKE

- 30/24 Calorie Row

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner

2:00 Easy Bike

10 Air Squats

10 Push-ups

5 Burpees

5 Push Press

2 Rounds:

4 Lateral Burpees Over Bar

4 Push Press

10 Calorie Moderate-Hard Bike