Warmup
Time: 20
Glute SMR (5 min)
+
200m Run
+
10 Banded RDL
10 Banded Side Walks (each way)
x2
+
10 Air Squats, 2s negative
10 Back Squats w/ Just Barbell
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×8 Back Squat
(Building weight)
(Reference week 4 and try to end at a heavier weight)
Use the heaviest weight achieved in week 4 of this cycle as a reference point. Do 2-3 warm-up sets prior to their first official set of 8 and focus on keeping the knees out over the toes, hitting depth, and leading with the chest. Holding perfect technique is crucial when the weight starts to get heavier. Make sure a coach or another member is watching on the last set to make sure form stays tight, if form breaks the weight should be racked and the set is over.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
20 minute AMRAP
30 Push-press 75/55->55/35->45/25
20 Push-ups->To Box
250m Row or 200m Run
30 Front Squats 75/55->55/35->45/25
20 Jumping Lunges->Front Step Lunges
250m Row or 200m Run
If you’re looking to get the best possible score, you should pace this in manageable sets, not so focused on doing big, single unbroken sets… but you’ll get greater muscular stamina adaptation from pushing deeper into the sets – chasing the burn, and then using the run or row as a concentrated flush.
You can play this workout either way, depending on what you’re trying to improve.
Analyzing this workout, there are two chunks: The first chunk fatigues the upper body (shoulders, chest, tris) followed by a run or row (flush), and the second chunk fatigues the lower body (quads, glutes, hams), followed by another run or row. This workout is MEANT to train stamina elements, and will (and should) burn deep!