Lower Body:
Strength Intensity 2
The movement variation will change slightly each week to gradually make this pattern more challenging. In addition to the movement variety, the last three weeks will include a change in the format of this section to allow for more total reps in about the same amount of time, leading to an increase in work density.
Station 1: 10 min
Conventional Deadlift
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Set 1-7 – 3 reps – same weight for all sets
- Working Set 8 – Max unbroken reps at Set 1 weight
Effort Note: This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.
Increase the weight every week
Station 2: 10 min
Every 2:30 x 4 working sets
20 Dual DB Suitcase Reverse Lunge (10/side)
Aim for RPE 7 on the first working set. Then keep the same weight
Station 3: 10 min
4 sets
1) 10-15 BC Gliding Hamstring Curl
rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raises
Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets
Station 4: 10 min
EMOM
1min Cardio (Have a target calories to reach. Need to sprint
10-15 Knee Tucks In Dip Support