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.
- In the last 5 sets, increase the loading until you find your first working load.

- Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.

Stimulus & Goals
- 3-5 rounds for most.
- Bike in 2:00 or less.
- Box jumps and rope climbs in 2:00 or less combined.
- Similar to the 250305 workout, but extended to include bike calories.

Strategy
- Don't come out too hot on the bike. Aim to move at a pace that allows you to get right to work on the movements to follow.
- Manage your rest between rope climbs, and do not attempt a rep unless you know you can complete the rep.

Modifications
Bike | Calories, machine substitutions
Box jumps | Height, box step-ups
Rope climbs | Height, pull-to-stands

- Go as heavy as possible on the farmers carry. If you want an extra challenge, use two loaded barbells. Try to go unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus.
- Reduce volume and/or range of motion if not accustomed to GHD sit-ups. Scale to 25 AbMat sit-ups as needed.