Maintain force

No more building in the gym. Hold the strength you have while VO2 goes up on the bike.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Squat pattern

   4 × 4 · 2 RIR

   Same load as week 7 if it still moves. If not, drop 5–10%.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   3 × 5 · 2 RIR

   Clean RDLs.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   3 × 5 / leg · 2 RIR

   Balance and control > load.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Pallof press

   3 × 8 / side · 2 RIR

   Anti-rotation for the ranch wind.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s