This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.  In part 2, Reps compound quickly today as they increase by 2 each round in this 15-minute workout. Cycling through a great pairing of bodyweight, gymnastics, and weightlifting, you should be able to hold a steady pace throughout.

Score: Rounds and Reps

Target Score: 7-10 Rounds

Stimulus: Lactate Threshold [RPE 6-7]

Loading Target: Light-Moderate Loading

Toes to Bar: Choose a variation that will allow for unbroken to 2 sets.

Dumbbell Step Back Lunge: Hold two dumbbells at your sides. Alternate legs every rep. The reps listed are the total number (2 reps = 1 each leg). Choose a weight that allows you to go unbroken through at least the round of 10.

Burpees: Athletes should be able to move consistently through reps, completing 4 reps in about 0:20.

Break the bar 

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

Focus on quick transitions, as there are a lot of them, especially early on. 

Once you get to the round of 8 reps and beyond, you may consider taking a small break on the toes to bar to keep your midline from fatiguing too much. 

TOES TO BAR

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

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DUMBBELL STEP BACK (REVERSE) LUNGES

Sub Kettlebells
Barbell Front Rack Reverse Lunges (115/75)
Forward Lunges in Place
Walking Lunges
Goblet Squats
Bulgarian Split Squats

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BURPEES

Reduce Reps
Same Calorie Row, Ski, or Bike Erg
Push-Ups 
No Push-Up Burpee
2x Mountain Climbers
2x Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)