Monday, July 7, 2025

BUILT Program

Strength

On 20 Minute clock:

Back Squat

  9 @ 50% of 1RM

  7 @ 60% of 1RM

  5 @ 70% of 1RM

  3 @ 80% of 1RM

  1 Max rep set at 80% of 1 RM*

  Row or Bike for 2 Mins between sets at 'flush/recovery' pace

Stimulus: Heavy

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

Conditioning

EMOM x 12 Minutes (3 each movement)

40s on, 20s transition, rotating through

  M1) Max Wallballs

  M2) Handstand Hold

  M3) Max Push Ups

  M4) Plank Hold

Stimulus: Sustain/Stamina