🏋️‍♂️ 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.

- 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

- Overview: This 3-rounder is intended to be a “long sprint” effort, so go hard from the beginning. There is no easing into this leg and lung burner!

- The first set of wallballs should be able to be completed in 1-2 sets.

- Intended Intensity: RPE 8-9

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score: 6-8 Minutes

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

- This is a sprint, so go hard from the beginning. Push the row pace and keep the wallballs moving.

- Row: We want strong, aggressive pulls. Start your very first 10-15 calories at a hard pace while you are fresh, then settle. Keep that same “settled” pace through the second round. Increase your pace on the final 10 calories.

- Wallballs: Hit big sets while you are fresher, then move to quick breaks in the back half to keep your reps moving.

- Be diligent with your transitions. Challenge yourself to immediately pick up the wallball and start your reps.

[MEN] 30-25-20 CALORIE ROW

- 25-20-15 Calorie Ski

- 30-25-20 Calorie Bike Erg

- 25-20-15 Calorie Echo Bike

- 400-300-200 Meter Run

- 2:00-1:30-1:00 Hard Effort on Treadmill/Runner

- 30-24-20 Shuttle Runs (1 rep = 10m)

- 30-25-20 Burpees

[WOMEN] 25-20-15 CALORIE ROW

- 20-15-10 Calorie Ski

- 25-20-15 Calorie Bike Erg

- 20-15-10 Calorie Echo Bike

- 400-300-200 Meter Run

- 2:00-1:30-1:00 Hard Effort on Treadmill/Runner

- 30-24-20 Shuttle Runs (1 rep = 10m)

- 30-25-20 Burpees

WALLBALLS

- Reduce Reps/Loading/Target Height

- Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 50-40-30 Air Squats

3:00 Easy Row

*0:10 Hard On the Minute

10 Wallball Thrusters

5 Wallballs

2 Rounds at Hard Effort:

6 Calorie Row

6 Wallballs