Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell
Strength
Back Squat
Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
Extra Instructions:
Today, each set is on a 2:30 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.
“Gotham's Reckoning”
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 24/20kg
Shuttle Run = 7m Out and Back
Setup: 2 x seperate 7m shuttle lanes using the length of the rubber (with cones)
2m away from the rig allowing enough room for goblet squats + burpees 2 target
Goals / Stimulus / Objectives
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective: Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus: Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10: Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.
