Workouts
Experimental

Daily training

2024-05-24

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Back Squat15 min

Build to Heavy Single

Stimulus
  • Athletes should build to a heavy single rep back squat for the day.
  • "To Technical Failure" means that when your speed slows significantly, your form starts to break down, or you hit a sticky single rep, we'll end there.
  • Score: Load for heaviest successful single rep.
Substitutions
  • Reduce Percentage
  • Remove Extra Loading
  • Box Squat
  • Front Squat
Movement prep

: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

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

*Build to a heavy single rep for the day.
*Rest at least 2 minutes before heavy single attempt(s).

"Brace Yourself"18 min

For Time:
50 Double Unders, 50 AbMat Sit-ups
18 Dumbbell Front Squats
40 Double Unders, 40 AbMat Sit-ups
15 Dumbbell Front Squats
30 Double Unders, 30 AbMat Sit-ups
12 Dumbbell Front Squats
20 Double Unders, 20 AbMat Sit-ups
9 Dumbbell Front Squats
10 Double Unders, 10 AbMat Sit-ups
6 Dumbbell Front Squats

Dumbbells: 50 / 35 lb's

Time Cap: 18 Minutes

Stimulus
  • Overview: Annie with a little bit of lifting mixed in today! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Using this set up to your advantage will help you keep a hard pace on the doubles and sit-ups if we move smooth and consistent on the squats that break up our rounds.
  • Double Unders: :45 or less on all rounds.
  • AbMat Sit-ups: 2:00 or less on all rounds.
  • Dumbbell Front Squats: 1-2 sets with challenging weight dumbbells.
  • Score: Time to complete work.
Strategy
  • Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.
  • Most will choose to hold a higher intensity on the doubles and sit-ups while picking a smooth, slightly slower working pace on the front squats to recover their breathing a little before heading back to their jump rope.
Substitutions

DOUBLE UNDERS

  • Reduce Reps
  • 75/60/45/30/15 Single Unders
  • Plate Hops
  • Reps of Singles & Doubles (Mix of Both)
  • :30/:25/:20/:15/:10 Hard Effort On Any Machine

DUMBBELL SQUATS

  • Reduce Loading
  • Reduce Reps
  • Single Dumbbell Goblet Squats
  • Single/Double Dumbbell Reverse Lunges
  • 30/25/20/15/10 Air Squats

SIT-UPS

  • Reduce Reps
  • Hollow Rocks
Movement prep

1 Round:
10 Double Unders
10 Sit-ups
5 Dumbbell Front Squats