This workout is day 15 in a 8 week 2x a week progression for runners and bikers. In running in biking a lot of the muscles used are very similar so it was easy to pair the runners and bikers together in a progressive strength session. The main difference is explosive power and injury prevention. I feel a lot of runners suffer from knee/hip/back pain so my goal with them was to make their hips and core as strong as possible to protect knees and backs. The bikers also need injury prevention, but I did a little more explosive power and focus for them. Both sports involve a lot of stamina so incorporated that into the workouts as well. Through the 8 weeks we focused on power cleans and back squats and tracked the athletes progression. Both these lifts focus on total body strength and athleticism. Back squat is great for training the legs and posterior chain, while the cleans are great for working on explosive power and total body strength. This workouts ends with a 10 min work capacity hit, which would mimic a tough sprint or hill on the bike or when running.