0:00-15:00Warm-up20:00-45:00Workout 1: 25032255:00-75:00Workout 2: Strength II85:00-100:00Workout 3: Stamina I105:00-110:00Stretching
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.
1 set:2:00 bike, row, or ski:30 alternating single-leg toe touches:30 inchworms:30 air squats1 set::30 pike push-ups from the floor:30 up-downs:30 kettlebell deadlifts:30 walking lunges1 set::30 burpees:30 single-dumbbell swings/arm to eye level:30 goblet squats2 sets:8 walking lunges6 kettlebell swings4 kettlebell goblet squats2 single-dumbbell devils presses- Rest 1:00 between sets.
- Use the first few sets to elevate your heart rate and move your body through full range of motion.- In the last two sets, practice the loading and movements you are going to perform in the workout.
5 rounds for time with a partner:40 walking lunges30 kettlebell swings (35/53 lb)20 kettlebell goblet squats (35/53 lb)10 single-dumbbell devils presses (35/50 lb)- Split work as desired.
Stimulus & Goals- 15:00-23:00.- Lunges in :40-1:20.- Kettlebell swings in 1:00-1:30.- Goblet squats in :30-1:00.- Devils presses in :45-1:30.Strategy- If you don't have a partner, cut the reps in half and perform the workout as an individual.- Challenge yourself to move from the kettlebell swings into the goblet squats without putting the kettlebell down for as many rounds as possible.ModificationsWalking lunges | Reps, low box step-upsKettlebell swings | Load, range of motionKettlebell goblet squats | Load, squat to a target, air squatSingle-dumbbell devils presses | Load, burpees with no devils press
- Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.- Rest as needed between sets.
On a 15:00 clock:Bike, row, or ski for distance- Every minute perform a :15 sprint.
- Score is total distance; scores will be different per which machine you use.- Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.- Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace. - Use any bike available or substitute run or ski as needed.