Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy row

- 1:00 bottom of squat hold

- 10 front rack elbow rotations

- 10 empty barbell front squats

- 10 walking lunges

Front Squat

Duration: 10:00

3 Sets:

6 Front Squats

Use 60-65% of 1RM front squat or a moderate load that leaves 2-3 reps in reserve.

Rest 2:00 Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Back-off squat variation. Keep the front rack tall and use the lighter week to reinforce positions.

- Score: Loading used across working sets.

SUBSTITUTIONS

FRONT SQUAT

- Goblet squat

- Back squat

- Box squat

- Dumbbell front squat

MOVEMENT PREP

10 air squats

10 empty barbell front squats

5 front squats at light weight

5 front squats at moderate weight

"Tall Order"

Duration: 14:00

For Time:

40/32 Calorie Row

40 Box Step-ups, 24 / 20 in

30/24 Calorie Row

30 Box Step-ups

20/16 Calorie Row

20 Box Step-ups

Time Cap: 14 Minutes

AEROBIC POWER

STIMULUS

- Overview: Leg stamina without heavy loading. Keep a steady cadence and use the row to challenge breathing.

- Target Score: 10-13 Minutes

STRATEGY

- Row at a pace you can repeat, then step up continuously. Switch lead legs often.

SUBSTITUTIONS

ROW

- Same calories ski or bike

- 600m, 400m, 300m run

BOX STEP-UPS

- Reduce height

- Walking lunges

- Air squats

MOVEMENT PREP

2 Rounds:

8/6 calorie row

8 box step-ups

🏋️‍♂️ Workouts 🏋️‍♀️