2026-03-27

• This plyometric piece builds lower-leg responsiveness and power with lightly-weighted jumps. The short duration and full rest between efforts should allow for high-quality, high-velocity repetitions that prime the nervous system without excess fatigue. Each minute should feel crisp and energetic, not muscularly taxing.
• Dumbbell Squat Jumps: The light load teaches your body to produce force quickly. Hold two lightweight dumbbells at your sides. Start standing tall, dip into a partial squat, jump, land, and reset before going into your next rep.
• Fitness Attribute Improved: Explosive Power

• High Box Jumps
• Seated Box Jumps
• Depth Broad Jumps
• Band-Resisted Broad Jumps
• Broad Jumps
• Jumping Lunges
• Max Height Vertical Jumps
• Quick Feet Drills
• Agility Ladder

15 Calf Raises [Each Leg]
15 Side-to-Side Pogo Hops [Each Leg]
10 Jumping Lunges
10 High Knee Skips

5 Air Squats + 5 Squat Jumps
3 Dumbbell Squat Jumps

• Overview: This is the fourth week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before jumping back into next week's strength progression.

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

• You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
• 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

• Keep your eyes on the horizon or slightly upward.
• Feet should be hip to shoulder width apart.
• Drive your elbows up to help keep your back erect throughout the rep.
• Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

• Squat to Box or Bench
• Sub Dumbbells
• 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
10 Empty Barbell Front Squats

5 Front Squats at a Light Weight
3 Front Squats at a Moderate Weight

Build to Starting Weight

• Overview: With lunges bookending both the bike and burpees, your quads and glutes are under constant load with no true recovery window. The bike adds more lower-body volume rather than relief, so use the burpees to moderate fatigue, as they are the only movement the legs can find any sort of reprieve.
• DB Walking Lunge: Hold two dumbbells at your sides in the farmer's carry position. Alternate legs, completing 4 lunges on each side. Choose a dumbbell weight you can complete unbroken throughout.
• Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
• The bike and burpees should each take under 45 seconds to complete.
• Intended Intensity: RPE 7-8
• Target Loading: Light
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 4-6 Rounds

• Aim for consistent cycle times, with a final push at the very end.
• Lunges: Keep your torso upright and avoid letting your chest collapse. Smaller steps will be quicker than long strides. Cover the least amount of ground as you comfortably can.
• Bike: Push at a moderate-hard pace that you can repeat. Think quick calories, but step off ready to move immediately into lunges.
• Burpees: Find a sustainable rhythm from the beginning. No sprinting until the end.

DUMBBELL WALKING LUNGE

• Reduce/Remove Loading
• Reduce Distance
• Sub Kettlebells, Barbell, or Weight Vest/Ruck
• Forward Lunges in Place
• Reverse Lunges
• Jumping Lunges
• Wallballs

10/8 CALORIE ECHO BIKE

• 12/10 Calorie Bike Erg
• 12/10 Calorie Row
• 10/8 Calorie Ski
• 150m Run
• 0:45 Effort on Treadmill/Runner
• 10 Shuttle Runs (1 rep = 10m)
• 10 Burpees

BURPEES

• Reduce Reps
• Same Calorie Row, Ski, or Bike Erg
• Push-ups
• No Push-up Burpee
• 20 Mountain Climbers
• Shuttle Runs (1 rep = 10m)

2:00 Easy Bike
10 Air Squats
10 Unweighted Lunge Steps
5 Burpees

2 Rounds:
6 DB Lunges
5 Calorie Bike
4 Burpees