4 Sets
Thursday, April 30th, 2026
Strength//Workout
Rx
4 Sets Bench Press x 8-10 Reps Alternate with Zurcher Alt Reverse Lunges x 5 each leg *Goal should be at or close to same weight between bench and Zurcher Bike Intervals 4 Sets For Max Calories 1 Minute Max Effort Rest 2:00 between sets
Level 2
L2: Bench: lighter 8–10. Zercher lunges: lighter or front rack DB/KB. Bike: same structure.
Level 1
L1: Bench: DB bench or incline push-ups. Lunges: bodyweight/goblet; reduce ROM as needed. Bike: 0:45 on / 2:00 off if needed.
Stimulus: Strength: hypertrophy sets near technical fatigue by last 1–2 reps. Bike: hard repeatable sprint output (aim <10–15% dropoff).