In part 1, This is the fourth week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training.  We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. 

In part 2, We’re working on our muscular endurance in today’s chipper workout. This workout focuses on fatiguing muscles more than the lungs by moving between cardio-focused and strict movements to give the muscles involved in the strict movements a break.

Score: Time

Intended Intensity: RPE 5

Target Loading: Light

Fitness Attribute Improved: Muscular Endurance

Target Score: 10-15 Minutes

Pick a toes to bar variation you can complete within 2 sets and a dumbbell weight you can complete at least sets of 10 reps.

Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

Run: The 800-meter run should take less than 5:00. Adjust the distance as needed. Because the rest of the movements are not too cardiovascularly demanding, you should be able to push this run a little faster than you normally would in the middle of a workout.

Push the earth away 

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

Cue athletes to drive their heels into the ground.

We would love to see you challenge your muscular system by taking each working set to fatigue. This is not the fastest way to approach this workout, but it will give you the best muscle improvements.

If you take the above approach, you will need slightly longer rest periods to be able to complete another set that is more than five reps, which is ideal. 

If you are looking to maximize your time for this workout, plan to break up the first sets of toes to bar and dumbbell strict press a fair amount (think 3-4 sets) to stay fresh for the back half.

STRICT TOES TO BAR

Reduce Reps
Kipping Toes to Bar
V-Ups
Strict Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Light Dumbbell Weighted Sit-ups
Leg Raises to Parallel

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BOX JUMPS

Reduce Box Height
Box Step-Ups
40 Squat Jumps 
40 Jumping Lunges
Alternating Single-leg Squats (Pistols)
40 Reverse Lunges
Broad Jumps

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DUMBBELL STRICT PRESS

Reduce Loading/Reps
Sub Kettlebells
Sub Barbell (75/55)
Dumbbell Push Press
30 Kipping Handstand Push-ups

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800M RUN

5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner

If you do not have enough machines, start athletes on different stations then have them rotate through after the 8 rounds.