2026-01-28

• 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. The time cap is tight today!
• 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, 35 / 25 lb
• 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