Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy row or bike, 0:05 burst every minute

- 1:00 bottom of squat hold

- 10 tempo air squats

- 10 Cossack squats

- 10 empty barbell good mornings

- 8 empty barbell back squats

Back Squat

Duration: 10:00

5 Reps at 70%

3 Reps at 75%

Max Reps to Technical Failure at 80%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: This continues week 1 of the 9-week Max Effort strength cycle that began with bench press on June 29. The goal is heavier work with one controlled max-rep set, stopping before form breaks.

- Back Squat: Squat below parallel, keep the bar over midfoot, and stand to full hip and knee extension.

- Score: Reps completed on the final set.

SUBSTITUTIONS

BACK SQUAT

- Front squat

- Box squat

- Goblet squat

- Deadlift

MOVEMENT PREP

10 air squats

5 empty barbell back squats

5 back squats at light weight

3 back squats at moderate weight

Build to starting weight

"Floor Plan"

Duration: 12:00

AMRAP 12:

12/9 Calorie Row

10 Dumbbell Front Squats, 50 / 35 lb

8 Box Jumps, 24 / 20 in

Score: Rounds + Reps

AEROBIC POWER

STIMULUS

- Overview: A compact squat-biased metcon after the strength work. Choose loading that lets you keep moving without adding heavy fatigue after the back squats.

- Intended Intensity: RPE 7-8

- Target Score: 4-6 Rounds

STRATEGY

- Row smoothly, keep the dumbbell squats unbroken, and use the box jumps to settle breathing.

SUBSTITUTIONS

ROW

- Same calories ski or bike

- 150m run

DUMBBELL FRONT SQUATS

- Reduce loading

- Goblet squats

- Air squats, 15 reps

BOX JUMPS

- Box step-ups

- Jumping lunges

MOVEMENT PREP

2 Rounds:

5/4 calorie row

5 dumbbell front squats

4 box jumps

🏋️‍♂️ Workouts 🏋️‍♀️