🏋️‍♂️ Workouts 🏋️‍♀️

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🧪 Experimental mode: AI-generated workouts.
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General Warm-Up
Duration: 15:00

- 3:00 easy machine, 0:05 burst every minute
- 10 push-ups
- 10 band pull-aparts
- 10 empty barbell bench press
- 5 plyo push-ups
Bench Press
Duration: 10:00

4 Reps at 75%
2 Reps at 80%
Max Reps to Technical Failure at 85%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH
STIMULUS
- Overview: Week 2 of the 9-week Max Effort cycle raises intensity while keeping the final set technical. Stop before a true miss or a grinding rep.
- Bench Press: Touch the chest, press to full lockout, and keep five points of contact on the bench.
- Score: Reps completed on the final set.
SUBSTITUTIONS
BENCH PRESS
- Dumbbell bench press
- Floor press
- Push-ups
- Strict press
MOVEMENT PREP
10 push-ups
10 empty barbell bench press
5 bench press at light weight
3 bench press at moderate weight
Build to starting weight
"Upper Limit"
Duration: 14:00

5 Rounds For Time:
10 Strict Pull-ups
12 Dumbbell Bench Press, 50 / 35 lb
14 V-ups

Time Cap: 14 Minutes

MUSCULAR ENDURANCE
STIMULUS
- Overview: Upper-body muscular endurance after bench press. Choose pull-up and dumbbell options that keep each round under 2:30.
- Intended Intensity: RPE 7
- Target Score: 10-13 Minutes
STRATEGY
- Break pull-ups before failure. Keep bench sets big but never grind to a stop.
SUBSTITUTIONS
STRICT PULL-UPS
- Banded strict pull-ups
- Ring rows
- Bent over rows

DUMBBELL BENCH PRESS
- Reduce loading
- Push-ups
- Barbell bench press, 95 / 65 lb

V-UPS
- Sit-ups
- Tuck crunches
MOVEMENT PREP
2 Rounds:
3 strict pull-ups
5 light dumbbell bench press
6 V-ups