Wednesday, July 8, 2026

BUILT Program - New Training Phase

Strength

On 24 Minute Clock

Back Squat

  9 reps @ 50% 1RM

  7 reps @ 60% 1RM

  5 reps @ 70% 1RM

  3 reps @ 80% 1RM

  1 max rep set at 80% 1RM

Goal is 8 - 12 reps at 80%. Adjust weight accordingly.

Rest 3 - 4 Mins b/w sets. Can slowly Bike 1000m or Row 500m to flush.

Stimulus: Heavy

Conditioning

AMRAP 11

  9 DB Front Squats (50s/35s)

  15 DB Farmers Lunge Steps (50s/35s)

  12/8 Cal Air Bike OR 200/160m Row

  Rest 1:30

Stimulus: Sustain

Target: The pump-i-est of legs!