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Saturday Strength & Conditioning — Balancing Power and Endurance

Raul Bugueno

Raul Bugueno

— 2 min read
Saturday Strength & Conditioning — Balancing Power and Endurance

A complete Saturday training session focused on building strength, endurance, and control. From deadlifts and strict presses to a high-intensity conditioning piece, this workout blends structure and intensity — the kind of balanced training that fuels both performance and resilience.

🏋️‍♂️ Saturday Strength & Conditioning

Total Duration: 1h16m
Avg HR: 103 bpm
Max HR: 162 bpm
Calories Burned: 524 kcal

🗓️ Session Overview

I wanted to combine strength and endurance today — a classic Saturday blend that leaves me feeling both powerful and emptied out.
The goal was to move well under fatigue, hit my main lifts with intent, and then switch gears into a conditioning piece that challenged my breathing and pacing.

🔥 Warm-Up

  • 5 min Bike
  • 2 ROUNDS
    • 10 Air Squats
    • 10 Ring Rows
    • 10 DB Strict Shoulder Press
    • 10 Band Pull-Aparts

The bike and shoulder prep circuit woke up the posterior chain and shoulders without adding fatigue. Heart rate climbed progressively toward 120 bpm — a good sign of readiness before the main lifts.

💪 Strength

  • Deadlift: 4 x 6 @ 235 lbs
  • Strict Shoulder Press: 4 x 8 @ 95 lbs
  • Bent-Over Row: 4 x 10 @ 115 lbs

The deadlifts felt strong and consistent around 70–75% 1RM.
Shoulder presses burned but stayed crisp through all sets.
Bent-over rows added upper-back volume and reinforced hinge control — a good bridge toward the conditioning work ahead.
Heart rate stayed mostly in the 130–140 range — solid strength tempo.

🧱 Conditioning — 12:23

5 ROUNDS

  • 12 Burpee Broad Jumps
  • 15 KB Swings @ 16 kg
  • 400m Bike

Average round time: ~2:30
This was the grindy part — quick, explosive burpees into hinge-heavy swings, then settling into a controlled bike pace.
Heart rate peaked around 160 bpm and recovered well between rounds.
By round 5, it was about holding rhythm more than speed — finding that balance between power and pacing.

⚙️ Core Finisher

  • 3 x 15 Hanging Knee Raises

Smooth, controlled tempo to finish. Focused on stability and breathing.

🧠 Reflections

This one checked every box: posterior chain, shoulders, aerobic system, and core.
The data shows a steady effort with efficient transitions — exactly the kind of work that builds both strength endurance and resilience for HYROX-style efforts.
A well-rounded Saturday session that felt purposeful from start to finish.