Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first three sets to move through full range of motion and elevate your heart rate.
- Focus on technique with an empty barbell in the fourth set.
- After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

- Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.

Stimulus & Goals
- Rope climb and EMOM to blend skill work and preparation for the bike test.
- Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout.
- Increase pace on the bike, row, or ski to finish at a fast pace on the final set.

Strategy
- Push the pace on the bike. This is a great workout to test your rope climbs when you are fatigued.
- Choose a machine that offers the biggest challenge vs. choosing your favorite.

Modifications
Rope climbs | Reps, height, pull-to-stands, 3 strict pull-ups per climb

- This is a Max effort bike for 1 minute. This is a CAP benchmark for this month.
- Be sure to give yourself enough rest before completing this session.
- We will retest this effort in October.

- Plan for around 15 minutes for this workout.
- Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
- For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!