Wednesday, October 29, 2025

BUILT Program

Conditioning

On 30 Minute clock:

Bench Press*

In less than 10 mins, build up to a heavy single.

Then, based on that single:

  3 @ 70 - 80%

  2 @ 75 - 80%

  1 @ 85 - 90%

  3 @ 75 - 85%

  2 @ 80 - 90%

  1 @ 90%+

  1 @ 90%+

Rest as needed b/w sets

Build within the first wave of 3-2-1.

The next 3-2-1 should be heavier than the previous.

*Between sets ALTERNATE BETWEEN:

  a) Smooth and sustainable set of Strict Pull Ups or Ring Rows.

  b) 1 Min Air Bike at 80% effort

Don't max here, save the biggest effort for the Bench Press

Stimulus: Heavy