Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 1:00 bottom of squat hold

- 10 air squats

- 10 alternating lunges

- 8 empty barbell back squats

Back Squat

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 Max Effort cycle increases load from last week. The final set should be hard but clean.

- Score: Reps completed on the final set.

SUBSTITUTIONS

BACK SQUAT

- Front squat

- Box squat

- Goblet squat

MOVEMENT PREP

10 air squats

5 empty barbell back squats

5 back squats at light weight

3 back squats at moderate weight

"Leg Room"

Duration: 13:00

For Time:

30/24 Calorie Row

30 Walking Lunges

20/16 Calorie Row

20 Walking Lunges

10/8 Calorie Row

10 Walking Lunges

Time Cap: 13 Minutes

AEROBIC POWER

STIMULUS

- Overview: A descending leg-and-lung piece that stays lighter after squatting.

- Intended Intensity: RPE 7-8

- Target Score: 8-12 Minutes

STRATEGY

- Row strong but not frantic. Keep lunges unbroken and speed up as reps descend.

SUBSTITUTIONS

ROW

- Same calories ski or bike

- 400m, 300m, 200m run

WALKING LUNGES

- Reverse lunges

- Box step-ups

- Air squats

MOVEMENT PREP

2 Rounds:

6/5 calorie row

8 walking lunges

🏋️‍♂️ Workouts 🏋️‍♀️