Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Use the first two sets to elevate your heart rate and increase your range of motion.
- Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
- In the last 5 sets, increase the loading until you find your first working load.

- Welcome to week four of the 2025 Strength 1 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- 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
- 100-200 total calories.
- Bike for 1:00-2:00 each interval before needing to plank hold.
- Unbroken side planks on each side at least to start.

Strategy
- Find a pace you can maintain for the majority of the workout. Avoid coming out too fast in the first 5 minutes of the workout and then spending the rest of the effort coasting.

Modifications
Bike | Calories for each interval, row, ski, weighted object carry for distance
Side plank | Duration, plank hold from the knees

- Perform 5-10 reps within each 40-second interval. Choose a scaling option that allows this.
- For the renegade rows, choose a pair of dumbbells you can move for most of the 40-second effort.