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6 sections · ~48 min

Week 8

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed
Dumbbells (DB) Barbell
1.Warm-up
•TA breathing in kneeling
•4-point knee lifts
•Lunge with a twist
•Monster walk
•Thoracic opener against wall
•Wall angels
2.Superset 1 — Strength
•Lower
  • ↳Base — 6wk pp: Bodyweight squat
  • ↳Progression 1: Front-rack squat
  • ↳Progression 2 / top: Barbell back squat
•Upper pull
  • ↳Base — 6wk pp: Bent-over double-DB row
  • ↳Progression 1: Pendlay row
  • ↳Progression 2 / top: Gorilla row
3.Superset 2 — Strength
•SL RDL (hinge)
  • ↳Base — 6wk pp: DB single-leg RDL
  • ↳Progression 1: Kickstand → single-leg
  • ↳Progression 2 / top: Heavier
•OH Press
  • ↳Base — 6wk pp: Half-kneeling landmine press
  • ↳Progression 1: Landmine windmill + press
  • ↳Progression 2 / top: Standing landmine push-press
4.Superset 3 — Control & Core
•Lower
  • ↳Base — 6wk pp: Supported cossack squat
  • ↳Progression 1: Cossack squat
  • ↳Progression 2 / top: Goblet cossack
•Core
  • ↳Base — 6wk pp: Feet supported Bicycle Crunches
  • ↳Progression 1: Crunch to Bicycle
  • ↳Progression 2 / top: Bicycles
5.Finisher — Accessory Flow or 10-min AMRAP
•Upper push
  • ↳Base: Barre push-up (knees)
  • ↳Progression 1: Knees push-up (floor)
  • ↳Progression 2 / top: Toes push-up
•Rotation
  • ↳Base: Landmine half-180
  • ↳Progression 1: Full landmine 180
  • ↳Progression 2 / top: Landmine windmill
•Impact
  • ↳Base: High knee march
  • ↳Progression 1: High knees
  • ↳Progression 2 / top: Bounds w/ jog back
6.Cool-down — Mobility + Pelvic-Floor Relax
•Seated figure-4
•Hamstring stretch
•Chest stretch
•PF relax: constructive rest, hands on lower belly, 10 slow breaths to finish