2024-05-10

• Athletes should complete 1 set of max back squats to technical failure at 85% + 10lbs.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 4-10 reps at 85% + 10lbs.
• Score: Load for max rep set. Log reps in your workout notes.

• Reduce Percentage
• Remove Extra Loading
• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats

*Build to 85% + 10lbs in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Chipper style conditioning piece today, meaning we don't get to partition our work as we please. Since we only hit each movement one time we can give each of them a pretty hard effort. Finding the balance of effort and sustainability will be key from 3, 2, 1 go!
• Run: About 5:00 of work.
• Row: 5:00 or less.
• Burpee Box Jumps: 5:00 or less.
• Score: Time to complete work.

• Athletes should be sure to get their heart rate up pretty high in their warmup round so that their prepared to get out and hit their workout pace stride as quickly as possible and not spend a lot of time building up to it.
• There is space for us to pick our poison in this piece by prioritizing based on our strengths and weaknesses. If we are strong in one or two movements, those might be where we choose to push our pace and find a steady working pace for the third movement.

1000M RUN

• Reduce Distance
• 5:00 Time Cap
• 1250/1125m Row
• 800/720m Ski
• 2200/2000m Bike
• 750m Air Run

50/40 CALORIE ROW

• Reduce Calorie
• 5:00 Time Cap
• 40/32 Calorie Ski
• 50/40 Calorie Bike Erg
• 1000m Run
• 750m Air Run

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-Ups
• Burpees Only
• Box Jumps Only
• Burpee Box Jump Overs

1 Round:
100m Run
8/6 Calorie Row
2 Burpee Box Jumps