1 round:400-meter run10 jumping jacks10 alternating Spiderman stretch + reach10 push-ups to downward dog10 burpees (slow)10 alternating Samson lunges10 reverse lunges10 jumping jacks10 alternating scorpion stretches10 air squats10 burpees (fast)
- RX -3 rounds for time:800-m run20 pull-ups60 air squats
- INTERMEDIATE -3 rounds for time:800-m run15 pull-ups45 air squats
- BEGINNER -3 rounds for time:400-m run10 banded strict pull-ups20 air squats
- MASTERS 55+ -Same as Rx'd
1 set:200-m cooldown walk:45 foam roll quadricep/leg:45 foam roll glute-med/side
3 rounds for time:800-m run20 double-DB bent-over rows (35/50 lb)60 air squats
- Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won't have enough rest between lifts.- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.