🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning 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

- You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.

- 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 short and fast couplet hammers the legs and lungs. Don't burn all of your matchsticks in the first rounds!

- Front Squats: Choose a weight you can complete unbroken for at least the first 3 rounds. The barbell is taken from the floor.

- Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time. These should take less than 1:00 each round.

- Aim for full rounds to take less than 2:00.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate (50-60%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-10 Minutes

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

- The goal is to keep moving and never be stuck staring at the bar. Resist the urge to sprint the opening round. Settle into a pace you can maintain, then push the final two rounds if you’re still moving well.

- Build your workout around the squats. Prioritize quick reps (unbroken if you can) even if that means you burpee at a slightly slower pace. You can both save and lose the most time on the squats.

- Squat clean your first front squat rep when picking up the barbell. We want quick, crisp front squats. If you're near the end of a set, you can push through a couple of slow reps. Otherwise, break once your reps slow. 5-4 or 6-3 are good rep schemes.

- Lateral Burpees Over the Bar: Move steadily, and stay low to the ground as you hop over the bar rather than standing tall between reps. Empty the tank in the final set, shooting your legs behind you as you drop to the ground.

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Goblet Squats

- 18 Air Squats

- Back Squat

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row, Ski, or Bike Erg

2 Rounds:

1:00 Easy Bike/Row/Run

10 Air Squats

5 Burpees

2 Rounds at Workout Weight:

4 Front Squats

4 Lateral Burpees Over the Bar