🏋️‍♂️ Workouts 🏋️‍♀️

- Move crisply and fast, but never at the expense of good mechanics. Prioritize quality over volume. Every rep should feel sharp and athletic, not sloppy.

- With each skip, reach the highest vertical height you can.

- If you are not very efficient at skipping for height, keep them low and perform double the reps.

- 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

0:15 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

10 Side-to-Side Jumps (short distance)

5 Squat Jumps For Height

3 Power Skips

- Overview: This is the fifth 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.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

8 Deadlifts at Lightest Weight

5 Deadlifts at Light Weight

3 Deadlifts at Moderate Weight

Build to Working Weight

REPEAT FROM 11/28/2025

- Overview: This workout trains VO2 max-level aerobic power by pairing bodyweight work with moderate barbell work in a cyclical manner. The format rewards those who can sustain fast, steady, repeatable sets with minimal hesitation between movements.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Choose a deadlift weight that you can complete unbroken.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-9 Minutes

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

- Keep transitions tight. Step directly from your last burpee to the barbell, take one deep breath, and get to work on the deadlifts.

- Move deliberately but continuously. Avoid redlining early by holding a steady rhythm that you can maintain through all nine rounds. The burpee box jumps are where you will moderate pace.

- The deadlift load should allow unbroken sets throughout. If your pace slows from posterior or back fatigue, you opened too fast.

- In the final 2-3 rounds, see if you can find one place to speed up your pace, even with your heart rate starting to spike.

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

5 Burpees + 3 Box Jumps

5 Deadlifts at a light load

3 Burpee Box Jumps

3 Deadlifts at workout weight