🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the ninth and final week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

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: There is no rest between AMRAPs in this 12-minute continuous workout, so aim for a smooth, consistent pace from the beginning.

- Choose weights/reps/variations for the wallballs and double unders that allow you to complete the work in 1 minute or less, giving you roughly equal time on the bike each round.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 75-120 Calories (M), 60-100 Calories (W)

- Wallballs & Double Unders: Unbroken is ideal, but quick, intentional breaks are better than slow reps or hitting failure.

- Bike: Get on the bike and start working right away. Build for a few seconds, then settle into a hard, sustainable pace. Aim for consistent bike calories across all rounds.

- Keep transitions quick. Lots of time can be wasted here if not approached with intent.

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 35 Air Squats

DOUBLE UNDERS

- Reduce Reps

- 75 Single Unders

- Plate Hops

- Lateral Skater Hops

- 10 Burpees

- 0:45 Effort on Any Machine

ECHO BIKE

- Bike Erg

- Row

- Ski

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

1:00 Easy Bike

10 Wallball Thrusters

20 Single Unders

2 Rounds:

5 Wallballs

5 Calorie Bike

15 Double Unders

5 Calorie Bike