🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week Stamina strength cycle, where we test our 10-rep maxes. 10-rep maxes tend to land between 70% and 80%. Take no more than 2 sets to establish your 10RM.

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

- A true 10RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 12+ reps, it was too light.

- 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

- Warm up thoroughly. Your first working set should feel moderate, not challenging.

- Suggested Build: ~50% x 8, ~60% x 6, ~70% x 5, ~75% x 10 (first real attempt), then build from there.

- Keep rest periods 3-5 minutes between heavy attempts. You need full recovery to express true strength.

- Brace hard on every rep. The set should be one continuous effort — don't pause at the top longer than one breath.

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

8 Back Squats at Light Weight

6 Back Squats at Moderate Weight

5 Back Squats at Moderate-Heavy Weight

Build to First Attempt

- Overview: This palindrome-style chipper will tax your core, grip, and quads. The symmetry of the workout makes pacing especially important. The second half will feel significantly harder than the first, but your pace and split times should not vary much.

- Choose row distances that take less than 1:30 and 0:45 to complete. Choose a toes to bar variation you can complete in 6 sets or fewer.

- Front Squats: The barbell is taken from the ground. Choose a weight you can complete in 3 sets or fewer.

- Intended Intensity: RPE 6-8

- Target Loading: Moderate (50-60%)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

- Row: The opening 400m sets the tone. Push to about 80% effort (hard, but not max). The middle 200m is your mental checkpoint and should feel like a reset. The final 400m is where you're emptying the tank.

- Toes to Bar: Break early to protect from grip and core fatigue. Sets of 10-8-7-5, 6's across, or similar, are smarter than going for 20+ and blowing up your grip.

- Front Squats: Try to stay unbroken or break once (12+8). Keep your elbows high and breathe at the top of each rep.

- Pacing: The second half should feel harder, but you know what's coming. Aim for similar splits between the movements in the first half and those in the second half.

400/360 METER ROW

- 300/250m Ski

- 800/720m Bike Erg

- 20/18 Calorie Echo Bike

- 400m Run

- 1:30 Effort on Treadmill/Runner

- 24 Shuttle Runs (1 rep = 10m)

200/180 METER ROW

- 160/140m Ski

- 400/360m Bike Erg

- 10/8 Calorie Echo Bike

- 200m Run

- 0:45 Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats, @kettlebell(53/35)

- 40 Air Squats

- Back Squat

2 Rounds:

200m Row (Easy)

10 Hanging Knee Raises

10 Front Squats (Light Weight)

1 Round at Workout Weight:

100m Row

5 Toes to Bar

5 Front Squats

100m Row

5 Front Squats

5 Toes to Bar

100m Row