Thursday, December 4, 2025

BUILT Program

Strength

On 20 Minute clock:

Tempo Pause Bench Press

  1 x 1 @ 80%, then

  5 x 2 @ 75 - 85%

  Rest 1 -3 Mins b/w sets

Stimulus: Heavy

Tempo = full control throughout. You shouldn't feel any kind of bounce/stretch reflex in the bottom. Full pause at the chest.

Conditioning

4 Rounds for time:

  75 Double Unders OR 1 Min of Skipping (Doubles, Singles, or Crossovers)

  Machine (choose your own adventure but try to mix in both)

    Row 500/450m

    Air Bike 1.2/1.0k

  Rest 2:30 b/w sets

Stimulus: Reach

Target: 2:45 - 3:30 per interval