🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before jumping back into the strength progression next week.

Weeks 1-3: Compound lifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Compound lifts at higher percentages than weeks 1-3

Week 8: 3-rep max tests

Week 9: Back-off with alternate lifts

- Squat to full depth with your hip crease below the top of your knee, keeping your elbows up and chest tall. Stand to full extension (both hips and knees) at the top.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Take a deep breath and brace your core before each rep. Drive out of the bottom with your chest up and elbows high to help keep your back erect.

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: This two-part workout tests your ability to adapt pacing and movement strategy. The first interval requires steady aerobic pacing and efficient cycling, while the second shifts toward higher-strength efforts where heavier thrusters and managing fatigue become the challenge.

- Thrusters: Choose weights you can complete in 1-2 sets in the first AMRAP and 1-3 sets in the second.

- Scoring: Record your rounds + reps for each AMRAP. Your score is the sum of those.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%), Moderate-Heavy (65-75%)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 6-9 Rounds (2-3 + 4-6)

- The first AMRAP is the lighter, engine-focused half: settle into a repeatable row pace and break the toes to bar in two quick sets. The goal is steady rounds here, not sprinting at the beginning. This AMRAP is won with consistency.

- The second AMRAP is the heavy half: row faster than part one, keep the toes to bar unbroken, and transition quickly. This AMRAP is won by minimizing time lost on the heavier barbell.

- Focus on a strong hip drive in your thrusters. Let the hips be the mover, not just the shoulders.

18/15 CALORIE ROW

- 15/12 Calorie Echo Bike

- 18/15 Calorie Bike Erg

- 15/12 Calorie Ski

- 200m Run

- 1:15 Effort on Treadmill/Runner

- 18 Shuttle Runs (1 rep = 10m)

- 18 Burpees

9/7 CALORIE ROW

- 7/5 Calorie Ski

- 9/7 Calorie Bike Erg

- 7/5 Calorie Echo Bike

- 100m Run

- 0:30 Effort on Treadmill/Runner

- 8 Shuttle Runs (1 rep = 10m)

- 9 Burpees

THRUSTERS

- Reduce Reps/Loading

- Sub Dumbbells, @dumbbell(25/15)s & @dumbbell(35/25)s

- Wallballs

- 24 & 12 Air Squats

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

2:00 Easy Row, picking up pace at end

1:00 Banded Lat Stretch (0:30/Side)

5 Calorie Row

5 Thrusters (Weight 1)

5 Toes to Bar

- Rest 30-60 Seconds & Add Weight -

5 Calorie Row

3 Thrusters (Weight 2)

5 Toes to Bar