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 pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!

In part 2, Today's VO2 max workout starts by challenging your front squat stamina and quickly shifts to challenging your aerobic capacity as you begin to accumulate more and more burpee pull-ups each round.

Score: Reps

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate (45-55%) 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 30-60 Reps

Front Squats: Take the barbell from the ground to start each set. Choose a barbell weight that is challenging but can be completed unbroken every round.

Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.

Initiation of the Pull

Check that the pull-up starts with the scapulae initiating the movement, followed by elbow flexion. This ensures engagement of the back muscles rather than relying solely on the arms.

During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

With the descending rep scheme of the front squats, work to move at a steady, controlled pace. This will naturally allow for more reps as the front squats decrease.

Because a burpee pull-up takes about twice as long as a front squat, if you hold a steady pace, expect to only see an increase in burpee pull-up reps every 2 rounds. Obviously, speeding up the cycle rate of the front squats, transitioning faster, or increasing the cycle rate of the burpee pull-ups will all allow for more reps per round. 

FRONT SQUAT

Reduce Loading/Reps
Sub Dumbbells (50/35)s
Goblet Squats
2x Air Squats
Back Squat (155/105)

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BURPEE PULL-UPS

Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses (35/25)s
Calorie Row, Ski, or Bike Erg

If possible set up the room in a way where athletes can easily transition from one to the next.