🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh week of our 9-week Max Effort strength cycle. After months of building volume and power, this cycle shifts the focus to intensity, with fewer total sets, heavier loads, and one max effort set. This will prepare your nervous system for the heavy singles coming in the next cycle.

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

- For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank. Record your final set reps in the Workout Notes.

- 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 Light Weight

5 Back Squats at Moderate Weight

Build to Starting Weight

REPEAT FROM 9/17/2025

- Overview: This workout alternates rowing with single-arm lunge variations that get progressively more challenging as the workout progresses. This will especially challenge your core stability and test your unilateral strength.

- Complete 15 meters on each arm for the lunge. Choose a weight that allows you to complete at least 15 meters unbroken before breaking. Choose a row distance that takes around 2:00 to complete.

- Choose lunge variations that allow you to complete each lunge with good technique and form.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m Row / 15m Lunge = 1 rep)

- This is a fast-paced workout that will challenge your stability as it gets progressively more difficult. You want to protect the lunges, so row as fast as you are able while maintaining a good pace on the lunges without having to break them up too much.

- The overhead lunge is the hardest position. Keep the dumbbell stacked over your shoulder with your torso tall.

- Your row pace should land around your 5k PR pace.

500/450 METER ROW

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

SINGLE-ARM DUMBBELL LUNGES

- Decrease Loading/Distance

- Sub Kettlebell

- 30 Lunge Steps in Place

- 30 Single-Arm Front Rack Squats

- Barbell Back Rack/Front Rack/Overhead Lunges, @weight(65/45)

2:00 Easy Row

2 Rounds:

10m Light Double DB Walking Lunge

5 Single-Arm Strict Press + 0:20 Overhead Hold (Each)

1 Round:

200m Row

4 Suitcase Lunge Steps

4 Front Rack Lunge Steps

4 Overhead Lunge Steps

200m Row