🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric piece builds elastic power and lower-leg stiffness through rapid, reactive hops. The intent is to train speed, rhythm, and efficient ground contact without muscular fatigue.

- Use these hops to train rhythm and spring, keeping the ankles stiff, heels only brushing the ground, and movement driven from the balls of your feet, calves, and Achilles.

- 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

Roll out feet with a lacrosse ball

Roll out calves with a foam roller

Quad stretch

Big toe stretch against a wall

15 Bent-Knee Calf Raises (Each Leg)

10 Single-Leg Jumps (No Rebound)

2 Rounds:

10 Tip Toe Walk Steps

10 Pogo Hops Forward

10 Quick Feet Steps Over a Line

- Overview: This is the third 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.

- 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

- 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 Lightest Weight

5 Back Squats at Light Weight

3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: This short, high-intensity triplet combines skill, strength, and conditioning. The brunt of this workout is the front squats, which you will have to fight through the most. Do your best to stay sharp on the bike.

- Each round should take 2:00-2:30. Push everything on the final round.

- Double Unders: Choose a jump rope variation that takes less than 1 minute to complete.

- Front Squats: Barbell is taken from the floor. Should be completed unbroken or with one quick break.

- Intended Intensity: RPE 8-9

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-8 Minutes

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

- This workout is about controlled aggression. Move quickly and deliberately, but never to the point where you stall and are forced to take long breaks.

- Double Unders: These are a trap for a lot of people. Don't fall for it. Stay calm, streamlined, and relaxed during your reps. If you cannot complete these in under 1:30, complete 90 single unders instead.

- Front Squats: Keep your elbows high, chest up, and brace hard. If you need to take long pauses at the top of each rep, drop the bar, and take a quick break so you can minimize unnecessary time under load.

- Bike hard; this is where time is made.

DOUBLE UNDERS

- Reduce Reps

- 90 Single Unders

- Plate Hops

- Lateral Skater Hops

- 12 Burpees

- 1:00 Effort on Any Machine

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats, @kettlebell(53/35)

- 20 Air Squats

- Back Squat

12/10 CALORIE ECHO BIKE

- 15/12 Calorie Row

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

2:00 Easy Bike

10 Light Front Squats

20 Single Unders + 10 Double Unders

2 Rounds:

20 Double Unders

4 Front Squats (build to weight)

5 Calorie Bike (moderate-hard)

- 0:30 Rest -