🏋️‍♂️ Workouts 🏋️‍♀️

- This plyometric piece develops lateral explosiveness and coordination. Move crisp and fast, but never at the expense of good mechanics.

- Focus on distance and full extension of the hips, knees, and ankles. Stick the landing each time before exploding into the next hop.

- Quality over volume. Every rep should feel sharp and athletic, not sloppy.

- 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

20 Pogo Hops

5 Squat Jumps For Height

10 Side-to-Side Jumps (short distance)

3 Lateral Skater Hops

- Overview: This is the sixth 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 8/22/2025

- Overview: We have two back-to-back couplets that will tax the posterior chain, each with descending reps. Your score is the combined time of each couplet.

- After completing part 1, rest until the 10-minute mark before starting part 2. For simplicity, all athletes will row the same number of calories. Choose a barbell weight you can complete in no less than sets of 10 reps.

- Lateral Burpees Over Barbell/Rower: A two-foot take-off is not required, but you are required to jump over the bar/rower (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

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

- With the descending nature of the rep scheme, we want to start at a hard, fast pace and try to hold on to that through the round of 20/10. Ideally, you still have enough juice to increase your pace in the round of 10/5.

- Stay low to the ground when doing lateral burpees over the barbell and rower. You do not need to stand all the way up.

- Take strategic breaks on the deadlifts to allow you to move at a faster pace on the burpees.

- Your row pace will be similar to your 2k PR pace.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

LATERAL BURPEES OVER BAR/ROWER

- Reduce Reps

- Lateral Burpees With Step Over

- Lateral Jump Over Line

- Burpees to a 6” Target

- Regular Burpees

- Same Calorie Ski or Bike Erg

- 30-20-10 Air Squats

30-20-10 CALORIE ROW

- 3:00-2:00-1:00 Time Cap

- 24-16-8 Calorie Ski

- 30-20-10 Calorie Bike Erg

- 24-16-8 Calorie Echo Bike

- 600-400-200m Run

3:00 Easy Row (0:10 hard efforts to start each minute)

2 Rounds:

4 Burpees Over The Barbell

3 Deadlifts

2 Burpees Over The Barbell