2024-04-12

• Barbell should come from a rack.
• Athletes should only continue to perform reps as long as their form does not begin to break down. Once form begins to break down, end the set there.
• Score: Reps completed for your max rep set. Record load used in your workout notes section.

• Sub Dumbbells/Kettlebells
• Sub Back Squat

:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 80%.

• Overview: We've got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?
• Pull-ups: 1-3 sets, 1:00 or less of work.
• Front Squats: 1-2 sets.
• Double Unders: 1-2 sets, :40 or less of work.
• Score: Total time to complete work. Add :01 for each rep if time capped.

• Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.
• The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.
• The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows

DOUBLE UNDERS

• Reduce Reps
• 63-54-45 Single Unders
• Plate Hops
• 42-36-30 Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 42-36-30 Air Squats

1 Round:
5 Pull-ups
10 Double Unders
5 Front Squats
10 Double Unders