2024-04-26

• Barbell should come from a rack.
• To technical failure means 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: Load used for your max rep set. Record reps completed 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 90% In Sets of 2-3 Reps.
Rest at Least 2:00 Before Max Rep Attempt.

• Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.
• Run: 3:30 or less.
• Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.
• Toes to Bar: 1-3 sets completed in 1:00 or less.

• Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.
• This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

600M RUN

• Reduce Distance
• 3:30 Time Cap
• 750m Row
• 480m Ski
• 1200m Bike
• 450m Air Run

FRONT SQUATS

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

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

1 Round:
100m Run
5 Font Squats
5 Toes to Bar