🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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 close-grip reps, quickly rack the bar, widen your grip, and immediately perform your normal grip reps, minimizing transition time as much as possible.

- Close-Grip: Grip should be inside of shoulder width. Elbows should be pointed away from the body at a 45º angle. Squeeze your elbows toward each other at the top.

- Normal Grip: Grip should be near shoulder width, varying 1 inch in or out as desired.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Better training and strength adaptations will come from controlled reps.

- 12 Regular Grip Bench Press

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Empty Barbell Close-Grip Bench Press

5 Close-Grip + 5 Bench Press at Light Weight

3 Close-Grip + 3 Bench Press at Moderate Weight

Build to Working Weight

- Overview: This high-rep upper-body workout blends pushing and pulling with shorter, intense bike efforts. Expect grip and upper-body fatigue to build quickly, making smart pacing on the pull-ups and bench press key to staying efficient.

- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you. Choose a rep number/variation that you can complete in 2 minutes or less.

- Choose a bike calorie number that takes around 2 minutes. Choose a dumbbell bench press weight that you can complete in no more than 3 sets.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 10-13 Minutes

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

- Pull-ups: Break early into small, repeatable sets to avoid hitting failure. Fatigue will be highest in your final set of 15, so smaller sets are especially important then. We never want to be stopped and staring at the bar.

- Echo Bike: You should be able to push the pace here, as the other two movements are not very cardiovascular-taxing. Aim for the fastest pace that still allows you to immediately transition off without needing to stop and catch your breath.

- Bench Press: We'd love to see big sets here, as the transition in/out of each bench press set can eat up time. Bigger sets will also better develop muscular endurance. However, don't prioritize big sets if it means you have to take long breaks between sets. Breaks should ideally stay under 10-15 seconds.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

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)

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- Hand-Release, Weighted, or Deficit Push-ups

- 75 Push-ups

2:00 Easy Bike

10 Scap Pull-ups

10 Push-ups

At Workout Pace:

5 Strict Pull-ups

5 Calorie Bike

10 Bench Press

5 Calorie Bike

5 Strict Pull-ups