4.4 Strength


It was quite fun to ditch the pauses last week. People felt strong and felt capable. The pauses helped with movement quality and efficiency. So…let’s do it again!

Squat and Bench Press

5 at RPE-8, then break up 15 more reps. Not returning to RPE-8 after the activation set.


Max reps to RPE-9, then complete half of those reps for 5 min EMOM. (The activation set to RPE-9 is key. If you complete 8 reps, then you will do 4 reps every minute at the top of the minute for 5 min)

Accessory Work

20 min Circuit

  1. 2 Sleds (or 20 Weighted step ups)
  2. 10-15 Push Press
  3. 10-15 Split Squats each side
  4. 10-15 Bench Row each side
  5. 10-15 Single Leg Deadlifts each side
  6. 500 Meter Bike (or 1 min bike sprint)

(Most people were completing 3 rounds)

Small Stuff: 3 rounds to RPE-9

  1. Back Extensions
  2. Banded Hip Flexor March
  3. Reverse Nordics

Abs: 4 rounds

10 Toes 2 Bar (or 20 Heel raise)

1:00 Plank

Team Feet: 3 rounds

:20 single leg Hop right

:10 rest

:20 single leg hop left

:10 rest

:20 Single leg side hop right

:10 Rest

:20 Single leg side hop left

:10 Rest

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