Friday, November 15, 2024

BUILT Program

Strength

On 20 Min running clock (can still warm up in this window)

Deadlift*

  1 - 1 - 1 - 1 - 1

  All sets at 85% of 1RM or HEAVIER, going AHAP with sound mechanics.

  *After each deadlift, perform 1 Air Bike Sprint for peak wattage. Stop when wattage being to drop - no more than 10s.

Stimulus: Heavy

Note: In 2 weeks we will re-test our 1RM - if it feels good, go for it today, but if not know there is another opportunity coming.

Conditioning

AMRAP 3

  15 Line Facing Burpees

  Max Shuttle Runs

Rest 1 Min

AMRAP 3

  15 Line Facing Burpees

  Max Calorie Row

Rest 1 Min

AMRAP 3

  15 Line Facing Burpees

  Max Calorie Air Bike

Stimulus: Sustain

Target: 10-15+ Shuttles / 20 - 40 Calories

*Can start start on any station