2024-02-13

• Overview: We've got a spicy little leg and lung burner today. Don't be fooled by the descending reps on the front squats, the meat of this workout is in the run and double unders which remain the same for all 3 rounds. Can you pace the first 2 rounds smart enough that you can pick it up a notch in round 3?
• Front Squats: 1-2 sets
• Run: About 3:00.
• Double Unders: About 2:00 or less.
• Use one barbell for all 3 rounds, you can change your weights at any point during the workout, but you must change weights yourself.
• Score: Time to complete work.

• Athletes that are proficient through big sets of front squats should aim to hold onto the barbell unbroken and move at a smooth, consistent pace. Smooth is fast!
• Runs should be at about the same pace each round to allow for immediate work on the jump rope when you get back, and maybe being a little faster in round 3.
• Athletes that are not confident in big sets of double unders should pick sets that they can hit repeatedly under fatigue in order to complete the sets in 2:00 or less each round.

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• 60-40-20 Air Squats

600M RUN

• Reduce Distance
• Time Cap
• 750m Row
• 480m Ski
• 1200m Bike
• 450m Air Run

DOUBLE UNDERS

• Reduce Reps
• 135 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 1:30 Time On Any Machine

1 Round:
3 Front Squats @ Weight 1
100m Run
10 Double Unders

1 Round:
3 Front Squats @ Weight 2
100m Run
10 Double Unders

1 Round:
3 Front Squats @ Weight 3
100m Run
10 Double Unders