In part 1, This is the fourth week of our 8-week Base Camp strength cycle.  We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.

Today's workout challenges pacing and strategy as lunge variations become more demanding and grip fatigue builds. Keep a consistent pace through the round of 20 toes to bar to make sure you have plenty in the tank to finish the back half of the workout strong. 

Score: Time

Intended Intensity: RPE 7  

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 7-12 Minutes 

Work in 10m lengths for the carry and lunges. Farmer's Carry: 10 x 10m. Unweighted Lunge: 5 x 10m. Single Dumbbell Lunge: 3 x 10m. Double Dumbbell Lunge: 1 x 10m. Pick toes to bar reps/variation that allows you to clear each round in no more than 3-2-1 minutes, respectively.

Unweighted Lunge: You're not holding any dumbbells. Simply lunge with just your bodyweight.

Single Dumbbell Lunge: Hold a single dumbbell at your shoulder in the front rack position. Switch arms if/when needed.

Double Dumbbell Lunge: Hold two dumbbells at your sides in the farmer's carry position.

Brace Your Core

Instruct athletes to take a deep breath into their belly and engage their core before descending into the squat.

This stabilizes the spine, helps maintain an upright torso, and prevents rounding of the lower back.

The beginning of this workout may feel easy, such as an RPE 5, while you work through the farmer's carry. But once you get into the lunge and toes to bar, strive to work at an RPE 7 or lower so you are able to maintain good form. 

Break your toes to bar up into manageable sets from the beginning to ensure your hip flexors and midline are not too fatigued to complete solid lunge reps. 

The first farmer's carry and lunge will likely affect your toes to bar, so planning on breaking them into small sets will help grip fatigue. 

Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups   

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LUNGES

Barbell Back Rack Lunge: Unweighted - (75/55) - (115/85)
Sub Kettlebell(s) or Plate(s)
50-30-10 Lunge Steps in Place