🏋️‍♂️ Workouts 🏋️‍♀️

- This piece develops explosive power and landing mechanics. Move crisply and fast, but never at the expense of good mechanics.

- Power Skips For Height: With each skip, reach the highest vertical height you can.

- Depth Drops: Step, don’t jump, off the box. Land with your knees bent and hips back, absorbing force in an athletic stance.

- Quality over volume. Every rep should feel sharp and athletic, not sloppy.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:15 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

10 Side-to-Side Jumps (short distance)

5 Squat Jumps For Height

1 Depth Drop + 3 Power Skips

- 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 movements

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Use the heaviest dumbbell weight that you can. Hold dumbbells at your sides. Your front quad should be at or just below parallel at the bottom of your reps. Completely stand at the top of each rep, reaching full extension.

- The intent is to use two dumbbells, but if you don't have that available, you can use a single dumbbell/kettlebell, a plate, barbell (back rack), weighted vest, etc.

- Use the same weight across all sets. Your score is the total load used (per set). If using two dumbbells, add the dumbbell weights together (Ex: If using two 35 lb dumbbells, score = 70 lbs).

- Fitness Attribute Improved: Absolute Strength

BULGARIAN SPLIT SQUATS

- Reverse Lunges

- Box Step-Ups

- Bench Single-Leg Squats

- Split Squats on the Ground

Quad Stretch (Each Leg)

Knee Over Toe Lunge Stretch (Each Leg)

10 Jumping Lunges

10 Unweighted Bulgarian Split Squats (Each Leg)

Build to Working Weight

- Overview: This quick, high-intensity workout challenges coordination, grip, and your aerobic conditioning. Complete the 3 rounds, rest 2:00, then repeat the same 3 rounds, with the goal being minimal (if any) increase in time.

- Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep. 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. Men and women use the same box height.

- Single Dumbbell Hang Snatches: Complete 5 reps on each arm. You can complete all 5 on one side before switching or alternate every rep if you'd like. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight that allows you to complete the snatches unbroken.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- Keep transitions quick and efficient. This is meant to be a fast-paced, crisp workout. But stay in control.

- Double Unders: Aim for unbroken sets. Keep your shoulders relaxed. Don't death-grip the handles.

- Box Step-ups: Move steadily and try to hold on for unbroken rounds. Focus on driving through the heel and standing tall each rep. Keep a steady rhythm rather than sprinting and burning out. Relax your grip on the dumbbell as much as you safely can.

- Dumbbell Snatches: As long as you complete 5 reps on each arm, you can choose how you alternate arms. 5-5 will be the quickest (one between-hands transition), assuming your cycle speed doesn't slow. Keep the dumbbell close to your body and use your hips for power rather than just muscling it up.

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 6 Burpees

- 0:30 Effort On Any Machine

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

SINGLE DUMBBELL HANG SNATCH

- Reduce Loading/Reps

- Barbell Hang Power Snatches, @weight(65/45)

- Single Dumbbell Hang Clean & Jerks

- Plate Hang to Overhead

- Kettlebell Swings, @kettlebell(35/26)

- Dumbbell Snatch from the Ground

2:00 Easy-Moderate Row/Bike/Run

20 Single Unders + 10 Double Unders

10 Unweighted Box Step-ups

10 Dumbbell Deadlifts

5/Arm Single-Arm Push Press

Build to Workout Weight & Box Height

2-3 Rounds:

10 Double Unders

4 Single Dumbbell Box Step-ups (2/2)

4 Single Dumbbell Hang Snatches (2/2)