Monday, September 28, 2026

BUILT Program

Conditioning

On 30 Minute clock:

Find a 1RM Front Squat

A) Warm Up, resting 1 - 2 mins b/w sets (5 - 6 mins)

  10 Reps @ empty bar

  5 reps @ 30%

  5 reps @ 40%

  5 reps @ 50%

B) then, Every 3 mins:

  5 reps @ 60%

  3 reps @ 70%

  1 rep @ 80%

then, continue with sets of 1, adding ~5% per set.

Rest 3 - 4 minutes b/w singles until you find a 1RM Front Squat

Stimulus: Heavy

Flextra Credit

For time:

500 - 400 - 300 - 200m

  Row

  Rest 30s

OR

400 - 300 - 200 - 100m Row

  Row

  Rest 30s

Stimulus: Reach