Wednesday, July 23, 2025

BUILT Program

Strength

On 25 Minute Clock

Back Squat

  9 @ 55% of 1RM

  7 @ 65%

  5 @ 75%

  3 @ 80%

  1 max rep set at 85%

Slowly Bike/Row for 90s as active recovery between sets

Stimulus: Heavy

Target: 5 - 10 reps @ 85% or to match your max rep set from week 1 of phase at a heavier weight.

Conditioning

4 - 5 Rounds

Option 1:

  Run 400m OR 800m Bike OR 400m Row

  Rest 1:15

Stimulus: Reach

Target: Negative splits - start at a pace you know you could hold no matter what and increase your pace each round