🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth week of our 9-week Build strength cycle. This week, we're testing 5-rep maxes. The most common 5-rep max percentage is 85%, and most land between 80% and 90%. Take no more than 3 sets to establish your 5RM.

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

- A true 5RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 7+ reps, it was too light.

- 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

Begin Build

- Overview: The pyramid couplet will test your high-end aerobic power. Pacing in the first half of this workout will be crucial for a successful back half.

- Choose a strong bike pace that allows you to still thrive on the dumbbell.

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps. Choose a weight you can complete at least 10 reps at a time.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- Start controlled. It's tempting to go fast on the initial lower rep rounds, but this workout is won on the back half.

- DB Snatches: We'll be accumulating 90 reps here, so prioritize efficient, smooth movement from the beginning. Keep the dumbbell close to your body, traveling in a straight path with your elbow leading the way. Generate power from your hips and legs. Dip under the dumbbell in the catch so you don't have to pull the dumbbell as high overhead.

- Manage the round of 30, focusing on a steady, consistent pace. On the back half, start to increase your pace partway through the 20s, shortening transitions and increasing cycle rate. The final round should feel like a sprint.

[MEN] 10-20-30-20-10 CALORIE ECHO BIKE

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

- 12-24-36-24-12 Calorie Bike Erg

- 12-24-36-24-12 Calorie Row

- 10-20-30-20-10 Calorie Ski

- 200-300-400-300-200m Run

- 0:45-1:30-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

[WOMEN] 8-16-24-16-8 CALORIE ECHO BIKE

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

- 10-20-30-20-10 Calorie Bike Erg

- 10-20-30-20-10 Calorie Row

- 8-16-24-16-8 Calorie Ski

- 200-300-400-300-200m Run

- 0:45-1:30-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

2 Rounds:

5 Calorie Easy Bike

10 Air Squats

5 Light Dumbbell Deadlifts

5 Light Dumbbell Push Press

2 Rounds:

5 Calorie Moderate Bike

4 Dumbbell Snatches (Workout Weight)