Friday, July 4, 2025

BUILT Program

Strength

4 Rounds

  10 Smooth Bench Press

  Rest 3 Mins b/w 4 rounds, then

1 Max Set at the same weight

Stimulus: Heavy / Stamina

*If the weight is chosen well, you should be able to get 12 - 18 reps on the max rep portion

Most athletes will land between 50 - 60% of their 1RM

Conditioning

For time

  30 Wallballs (20/14)

  10 Calorie Row

  20 Wallballs

  20/15 Calorie Row

  10 Wallballs

  30/25 Calorie Row

Stimulus: Reach

Target: 5 - 8 Mins

Cap: 10 Mins