This year through the open we are offering an alternate “optional” workout for Fridays.  We will still give resources for the open workout once it is released, but for hymns that want to provide something else, there will be a lift and metcon here.

In part 1, This is the eighth and final week of our 8-week PowerBuilding Cycle. This cycle incorporated ten lifts and alternated between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced strength development.  In part 2, This is intended to be a very cyclical workout where you don't stop moving. The rotation from squat, to push, to pull should allow for this. Choose variations and weights that allow you to complete at least 1 round on the minute.

Score: Rounds and reps

Target Score: 9-18 Rounds

Target Load: Light-Moderate

Stimulus: VO2 Max [RPE 7-8]

Air Squats: Focus on athletes hitting full range of motion on these reps, sets should take less than 0:20. 

Hand-Release Push-ups: Aim for these to take 0:20 or less.  At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position. 

Power Cleans: This should be a moderately light weight and completed touch-and-go (unbroken).

Drive Your Feet Into the Floor

Common Fault: Lifting your feet off the floor during the press.
Correction: Push through the feet to create a strong base, maintaining contact with the floor.

AIR SQUATS

Squat to a Box
Lunges
0:30 Wall Sit Hold

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HAND-RELEASE PUSH-UPS

Reduce Reps 
Regular Push-Ups 
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells (50/35)s
Deadlifts (225/155)