🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth week of our 9-week Max Effort strength cycle. This week, we're testing 3-rep maxes. The most common 3-rep max percentage is 90%, and most land between 85% and 95%. After the 3-3-1 reps building into your attempt, take no more than 2 sets to establish your 3RM (4-5 working sets total for the day).

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

- A true 3RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 5+ reps, it was too light.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Back Rack Trunk Rotations

10 Deadlifts

8 Deadlifts at Light Weight

5 Deadlifts at Moderate Weight

Build to Starting Weight

- This muscular workout features 3 total rounds with descending reps, primarily targeting the posterior chain. Work quickly on the bike and aim for big unbroken sets on the kettlebell movements.

- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that. These should be able to be completed in 1-2 sets each round.

- Gorilla Row: This is an alternating single-arm kettlebell row. Hinge at the hips with a kettlebell on the floor between your feet. Row it to touch your torso, return it to the ground, then switch hands. Alternate arms each rep. Each row counts as 1 rep (20-15-10 reps per arm).

- Intended Intensity: RPE 6-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 13-16 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- The bike and swings will ramp up the heart rate, but your lungs will be able to recover some on the rows. Challenge yourself to hold a strong bike pace, knowing you'll get some reprieve.

- Your overall pace should be similar for the first two rounds, then increase for the final round.

- KB Swings: Fight for big sets - unbroken if possible. Use your hips to generate power and keep your grip relaxed.

- Gorilla Rows: Really prioritize a stable, static torso. Keep your core and back flexed, bracing well, and avoiding twisting through the hips. This will protect your lower back. You should feel the loading in your hips and your upper back muscles working. If you primarily feel it in your low back, take a break, then rebrace well before continuing.

[MEN] 40-30-20 CALORIE ECHO BIKE

- 45-35-25 Calorie Bike Erg

- 45-35-25 Calorie Row

- 40-30-20 Calorie Ski

- 600-500-400m Run

- 3:00-2:30-2:00 Effort on Treadmill/Runner

- 45-35-25 Shuttle Runs (1 rep = 10m)

- 45-35-25 Burpees

[WOMEN] 32-24-16 CALORIE ECHO BIKE

- 40-30-20 Calorie Bike Erg

- 40-30-20 Calorie Row

- 32-24-16 Calorie Ski

- 600-500-400m Run

- 3:00-2:30-2:00 Effort on Treadmill/Runner

- 45-35-25 Shuttle Runs (1 rep = 10m)

- 45-35-25 Burpees

RUSSIAN KETTLEBELL SWINGS

- Reduce Loading/Reps

- Normal Kettlebell Swings

- Dumbbell Hang Power Cleans, @dumbbell(25/15)s

- Barbell Hang Power Cleans, @weight(75/55)

GORILLA ROWS

- Reduce Loading/Reps

- Single-Arm Dumbbell Bent Over Row, @dumbbell(35/25)

- Barbell Bent Over Row, @weight(75/55)

- Inverted Row

- Ring Rows

1:00 Easy Bike

1:00 Moderate Bike

0:15 Hard Bike

2 Rounds with Light KB:

6 Russian KB Swings

4 Gorilla Rows

2 Rounds at Workout Weight:

5 Calorie Bike

6 Russian KB Swings

4 Gorilla Rows