2024-06-11

• Overview: This is a repeat from 6.12.2023. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?
• Run: Completed in 2:15 or less each round.
• Overhead Squat: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.
• Score: Time to complete work.

• If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.
• If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets, and choose a set size that will let you hold onto the barbell unbroken.
• Fast transitions are key, as well as paying attention to how our breathing is having an effect on our movement. We want to move consistently from the start so that we can maintain our effort through the end.

400 METER RUN

• Reduce Distance
• 500/400m Row
• 400/300m Ski
• 1000/800m Bike
• 300m Air Run

OVERHEAD SQUATS

• Reduce Reps/Loading
• Use PVC, Squatting to A Target
• Single Dumbbell Overhead Squats
• Front Squats
• 22 Air Squats

200m Run
8 Overhead Squats