Workout Notes
Reps: Low-Medium
Duration: Short-Medium
Goal Times: 5min – 8min per round
Strength
A. Full Equipment
Front squat heavy double
*Build to a heavy double for the day. This does not have to be a 2RM attempt
*Rest 3-4 min between sets
A. Limited Equipment
3x Max unbroken DB Front Rack Squats
2-3 Rest between sets
A. No Equipment
3x Max unbroken Bag Front Rack Squats
2-3 Rest between sets
B. Full
Front Squat 5×1 at 90% 1RM
*Use 90-95% of the weight lifted in part A.
*Rest 3-4 min between sets
B. Limited & No Equipment
3x 10 Jumping Air Squat
2min rest between sets
Workout
2 Rounds, each round for time, of:
21/17 Row calories
16 Double dumbbell front rack alternating lunges, 50/35 lbs
9 Burpee over dumbbells
16 Double dumbbell front rack alternating lunges, 50/35 lbs
21/17 Row calories
Rest 2 mins between each round.
Scale
2 rounds, each round for time, of:
21/17 Row Calories OR bike OR ski erg
16 Double Dumbbell Front Rack Alternating Lunges, 35/20 lbs
9 Burpee Over Dumbbells
16 Double Dumbbell Front Rack Alternating Lunges, 35/20 lbs
21/17 Row Calories OR bike OR ski erg
Rest 2 mins between each round.
Substitutions
Row calorie –
any other erg
200m run
50 DU
100 Single Unders
100 Jumping Jack
Dumbbell lunge –
45/30kg barbell
front racked Bag
bodyweight lunges
Burpee over dumbbell -
Burpee over barbell
jump touch 4″ above head
Cool Down
Seated butterfly stretch for 2 min
Bottom of the lunge stretch each leg for 2 min
Comments