🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 9-week Build Strength cycle, which combines heavy 3x5 work with a high-rep drop set to both get strong and build muscle.

Weeks 1-3: Bench/Squats/Deadlifts that increase in load

Week 4: Back-off with alternate lifts

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

Week 8: 5-rep max tests

Week 9: Back-off with alternate lifts

- For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause or your form breaks down, your drop set is over.

- Scoring: Your score is Part A's load. You can record Part B's load and reps in the Workout Notes.

- 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.

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

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

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

8 Bench Press at Lightest Weight

5 Bench Press at Light Weight

3 Bench Press at Moderate Weight

Build to Working Weight

REPEAT FROM 10/10/2025

- Overview: This descending rep triplet rewards fast cycling and quick transitions. You'll have to manage shoulder endurance across all three movements as the shoulders never really get a break.

- Choose a dumbbell weight you can complete unbroken throughout, and a jump rope variation you can complete with minimal trip-ups.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Minutes

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

- The hardest part of this workout will be the second round. Don't come out so hot that your pace in round two becomes significantly slower than round one.

- Work on the Echo Bike at a pace that will keep you confident you can complete the double unders and push press with minimal breaks.

- Once you get beyond the second Echo Bike, you are over halfway through the workout. Start leaning into faster paces on the bike and challenge yourself.

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Barbell Push Press, @weight(95/65)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

[MEN] 25-20-15-10-5 CALORIE ECHO BIKE

- 30-24-18-12-6 Calorie Bike Erg

- 30-24-18-12-6 Calorie Row

- 25-20-15-10-5 Calorie Ski

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 28-24-20-16-12 Shuttle Runs (1 rep = 10m)

- 28-24-20-16-12 Burpees

[WOMEN] 20-16-12-8-4 CALORIE ECHO BIKE

- 25-20-15-10-5 Calorie Bike Erg

- 25-20-15-10-5 Calorie Row

- 20-16-12-8-4 Calorie Ski

- 500-400-300-200-100m Run

- 2:30-2:00-1:30-1:00-0:30 Efforts on Treadmill/Runner

- 28-24-20-16-12 Shuttle Runs (1 rep = 10m)

- 28-24-20-16-12 Burpees

DOUBLE UNDERS

- Reduce Reps

- 75-60-45-30-15 Single Unders

- Plate Hops

- Lateral Skater Hops

- 10-8-6-4-2 Burpees

5 Single-Arm Dumbbell Strict Press (Each Side - light)

10 Single-Leg Pogo Hops (Each Side)

10 Calorie Echo Bike (Easy)

2 Rounds:

7 Push Press

7/5 Calorie Echo Bike (Hard)

14 Double Unders