Tuesday, September 23, 2025

BUILT Program

Strength

On 25 Minute Clock:

Bench Press

  5 - 5 - 3 - 3 - 2 - 1 all AHAP

  Start around 70% of 1RM and build each set

  Perform 8 - 15 GHD Hip Extensions after each set

Stimulus: Heavy

Conditioning

EMOM x 9 Rounds (3 each, working 45s on / 15s off)

  M1) Weighted Plank Hold

  M2) Plate Ground 2 Overhead

  M3) Sprint 1 Lap

Stimulus: Reach

Target: An effective workout