Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 1:00 bottom of squat hold

- 10 air squats

- 10 Cossack squats

- 8 empty barbell back squats

Back Squat

Duration: 10:00

3 Reps at 80%

1 Rep at 85%

Max Reps to Technical Failure at 90%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: The heaviest squat exposure of the opening wave. Treat the 90% set as a technical max-rep set, not a true failure test.

- Score: Reps completed on the final set.

SUBSTITUTIONS

BACK SQUAT

- Front squat

- Box squat

- Goblet squat

MOVEMENT PREP

10 air squats

5 empty barbell back squats

5 back squats at light weight

3 back squats at moderate weight

1 back squat at heavy warm-up weight

"Hot Seat"

Duration: 11:00

For Time:

15/12 Calorie Bike

15 Goblet Squats, 53 / 35 lb

12/9 Calorie Bike

12 Goblet Squats

9/7 Calorie Bike

9 Goblet Squats

6/5 Calorie Bike

6 Goblet Squats

Time Cap: 11 Minutes

AEROBIC POWER

STIMULUS

- Overview: Descending squats and bike after heavy back squat. Keep the kettlebell moderate and move fast.

- Target Score: 7-10 Minutes

STRATEGY

- Bike harder each round. Keep goblet squats unbroken and breathe at the top.

SUBSTITUTIONS

BIKE

- Same calories row or ski

- Shuttle runs

GOBLET SQUATS

- Air squats

- Dumbbell front squats

MOVEMENT PREP

2 Rounds:

5/4 calorie bike

6 goblet squats

🏋️‍♂️ Workouts 🏋️‍♀️