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. We're contrasting a heavy deadlift 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 through higher-rep sets in this grippy chipper-style workout. Athletes should aim for steady pacing and manageable sets to avoid burnout. Choose weights/reps/variations that allow all stations to be completed in about 3:00 or less. The dumbbell weights are designed to be something you can cycle for at least sets of 10 during the workout.

Score: Time

Target Score: 10-15 Minutes 
Stimulus: VO2 Max [RPE 7-8]
Loading Target: Light-Moderate Loading
Run: About 3:00 or less.
Toes to Bar: 3:00 or less, 5+ unbroken at a time. 
DB Push Press: 10+ Unbroken.
DB Hang Power Cleans: 10+ Unbroken.
Farmers Carry: Able to carry 100m unbroken when fresh.

Bracing and Core Engagement

Coach athletes to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.

Work at each movement for as long as you have quality reps that are moving with good speed. Once reps start to slow and you sense fatigue, take a quick break to keep from burning out. 

Pacing: Start the run at a sustainable pace to avoid spiking your heart rate. Break the toes to bar into small, quick sets to protect your grip for the later movements.

Dumbbell Movements: Choose a weight that allows for 2-3 sets on the push press and hang power cleans. Prioritize smooth transitions between reps.

Farmer’s Carry: Maintain a steady walk with your shoulders pulled back and core engaged. Take a brief break if your grip begins to fail.

600M RUN

3:45 Time Cap
750/675m Row
600/540m Ski
36/30 Calorie Echo Bike
1,500/1,350m Bike Erg
3:00 Moderate Effort on Treadmill/Runner
50 Shuttle Runs (1 rep = 10m)

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

DUMBBELL PUSH PRESS

Reduce Loading/Reps
Sub Kettlebells
Sub Barbell, (135/95)
Dumbbell Strict Press
Kipping Handstand Push-ups

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DUMBBELL HANG POWER CLEAN

Dumbbell Power Clean
Dumbbell Hang Power Snatch
Alternating Dumbbell Snatch
Sub Barbell, (135/95)
Kettlebell Swings

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold

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COLD WEATHER SUB

Use and of the run modifications above
60 Box Step-ups
45 Burpees
225 Double Unders / 300 Single Unders
150 Mountain Climbers (Per Side)