🏋️‍♂️ Workouts 🏋️‍♀️

- Today's fast footwork trains ankle stiffness, speed, and agility. Keep reps crisp and explosive.

- Stand next to a plate and quickly step both feet onto the plate and then off onto the opposite side, reaching down to touch the ground with your hand closest to the plate. Then immediately return back over the plate. Move laterally with quick, controlled footwork so both feet touch the plate and the ground on each side every rep.

- The neuromuscular coordination developed with this piece translates to faster reaction times, quicker feet, and more power to jump, run, and lift weights.

- 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

- Agility Ladder

0:30 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

6 Squat Jumps

6 Lateral Skater Hops

- 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.

- 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

Begin Build

- Overview: The built-in rest in this descending couplet allows us to push hard, really challenging the legs. The bike will pre-fatigue both the lungs and legs, making it harder to stay efficient on the front squats.

- Bike: Bike hard, choosing calories that you can complete in roughly 3:30, 2:30, and 2:00, respectively.

- Front Squats: The barbell is taken from the floor. Choose a weight you can complete in no more than 2 quick sets.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 10-13 Minutes

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

- Bike: Aim for a strong effort (RPE 6-8), but still be able to get right to the front squats and knock out a big set. If you need to take a quick break before picking up the bar, that's okay. The front squats are the priority in this workout, so set yourself up for strong sets.

- 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.

- The built-in rest is there so you can recover and go again. Focus on breathing and getting your heart rate down so you can attack the next bike.

- Increase your pace each round as the reps decrease. The final round should feel like your hardest effort.

[MEN] 40-30-20 CALORIE ECHO BIKE

- 4:00-3:00-2:00 Time Cap

- 48-36-24 Calorie Bike Erg

- 48-36-24 Calorie Row

- 40-30-20 Calorie Ski

- 500-400-300m Run

- 3:00-2:15-1:30 Moderate Effort on Treadmill/Runner

- 40-30-20 Shuttle Runs (1 rep = 10m)

[WOMEN] 32-24-16 CALORIE ECHO BIKE

- 4:00-3:00-2:00 Time Cap

- 40-30-20 Calorie Bike Erg

- 40-30-20 Calorie Row

- 32-24-16 Calorie Ski

- 500-400-300m Run

- 3:00-2:15-1:30 Moderate Effort on Treadmill/Runner

- 40-30-20 Shuttle Runs (1 rep = 10m)

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats

- 40-30-20 Air Squats

- Back Squat

2-3 Rounds, Increasing Intensity:

5 Calorie Bike

5 Front Squats

- 0:30 Rest -