Strict Press
3 Sets:
3 Strict Press at 80-85%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Pitch Clock"
18-15-12-9:
Calorie Bike
Push-ups
Strict Pull-ups
Time Cap: 15 Minutes
*Women's Calories: 15-12-9-6
MUSCULAR ENDURANCE & LACTATE THRESHOLD
Age Group
13-15, 55+: (75/55)
KG: (34/25)
18-15-12-9:
Calorie Echo Bike
Push-ups
Chest To Bar Pull-ups
Time Cap: 15 Minutes
Women: 15-12-9-6
In part 1, This is the sixth week of our 8-week Base Camp strength cycle. Your working sets should land within the suggested percentage range. Work at a percentage that allows for minimal pausing between reps.
In today's workout, we're completing four rounds with a descending rep scheme that challenges upper body muscular endurance and aerobic power. Aim for fast, repeatable sets while managing fatigue in the push and pull movements to stay moving consistently.
Score: Time
Intended Intensity: RPE 5-7
Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
Target Score: 8-12 Minutes
Women complete 15-12-9-6 calories on the Bike and 18-15-12-9 reps of the push-ups and pull-ups.
Choose a push-up variation that you can complete in 1-3 sets and a pull-up variation you can complete in 2-4 sets.
Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
Cylinder of strength
For today’s strict press we want to teach our athletes how to maintain a “cylinder of strength” throughout the strict press movement. By gripping the ground, squeezing the butt, squeezing the legs, and squeezing the abs the athletes will be in a strong and rigid position to execute the lift. By design, the lower back contains a lot of muscles (called erectors). We can both protect and train those muscles by maintaining an upright torso and keeping the midline engaged
Bike: This is where your engine will kick in, or will be the place you recover. Use a strong, steady effort on the Echo Bike (~RPE 7), and treat it as the place to manage breathing while keeping calories moving.
Push-ups: Keep sets crisp. Avoid muscle failure. Aim for fast, clean sets with short rest to keep moving.
Pull-ups: Break early and often, as these will fatigue quickly. Use small sets (3-5 reps) from the start to avoid burnout.
[MEN] 18-15-12-9 CALORIE BIKE ERG
15-12-9-6 Calorie Echo Bike
18-15-12-9 Calorie Row
15-12-9-6 Calorie Ski
200m Run (each round)
1:00 Effort on Treadmill/Runner (each round)
20-18-16-14 Shuttle Runs (1 rep = 10m)
[WOMEN] 15-12-9-6 CALORIE BIKE ERG
12-9-6-3 Calorie Echo Bike
15-12-9-6 Calorie Row
12-9-6-3 Calorie Ski
200m Run (each round)
1:00 Effort on Treadmill/Runner (each round)
20-18-16-14 Shuttle Runs (1 rep = 10m)
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
2x Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
If your class has more people than bikes, start a second group on the push-ups and have all athletes still flow in order as written.
(0-3 minutes)
Whiteboard Brief
(3-9 Minutes)
(9-21 minutes)
Strict Pull-Ups
Strict Press General
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
[PART A]
3 Sets:
20 Dumbbell Z-Press + Max Hold
* Rest 1 Minute Between Sets
Mindset
Johannes Gaertner
"To speak gratitude is courteous and pleasant, to enact gratitude is generous and noble, but to live gratitude is to touch Heaven."
Expressing and living with gratitude enriches your life and brings you closer to spiritual fulfillment.
