🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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

- 6 Front Squats

- 6 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: These classic VO2 max intervals will test your shoulder stamina and improve your aerobic conditioning. Keep transitions crisp!

- Workout Flow: Work for the full 3 minutes each AMRAP. So once you finish the bike, move back to the double unders. After your 1 minute of rest, pick up wherever you left off in your rounds+reps. If you complete 1 full round + 10 double unders, the next interval you will only need to complete 20 double unders before moving on to the push press.

- Push Press: Choose a weight you can complete in 2 sets. The barbell should be taken from the floor.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 3-5 Rounds

- These are quick efforts, so come out at a fast pace (without sprinting) each interval.

- Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed.

- Push Press: Ideally, these are completed in 1-2 sets. If any more than that, the barbell is likely too heavy. Make sure you use the momentum from your lower body to drive the bar overhead. Don't rely solely on your upper body.

- Echo Bike: Hold a controlled effort so you don’t blow up your shoulders for the rope. If shoulder fatigue becomes a limiter, focus on driving through your heels and think about pushing the pedals away from you rather than pulling with your arms. Keep your arms relaxed and let them follow the power your legs generate, saving your upper body for the other work.

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 6 Burpees

- 0:30 Effort On Any Machine

PUSH PRESS

- Reduce Loading/Reps

- 10 Dumbbell Push Press, @dumbbell(35/25)s

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

- Kettlebell Swings, @kettlebell(35/26)

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

- 32 Shuttle Runs (1 rep = 10m)

- 30 Burpees

2:00 Easy-Moderate Echo Bike

15 Calf Raises (Each Leg)

15 Pogo Hops

10 Single Unders

10 Double Unders

2 Rounds at Workout Pace:

10 Double Unders

5 Push Press

5 Calorie Echo Bike (Hard)

- Rest 0:30 -