Thursday, March 19, 2026

BUILT Program

Strength

Tempo Front Squats

1 x 1 rep @ 80 -90% of 1RM

then,

5 x 3 reps @ 60 - 80% of 1RM

Stimulus: Heavy

Tempo: full control throughout. You shouldn’t feel any kind of bounce/stretch reflex in the bottom, the way up should rely on tension and control over power. Slower thank usual throughout the whole lift, but no pauses.

Conditioning

3 rounds, alternating full rounds with a partner

  1.0 / 0.9k Air Bike

  20 DB Farmer's Hold Step Ups (50s/35s)

  1.0 / 0.9k Air Bike

Stimulus: Reach

Target: 4 - 5 Mins per round