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 82%

2 Reps at 87%

Max Reps to Technical Failure at 92%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 5 squat returns to high intensity after the back-off week. Keep the final set technical and avoid a true miss.

- 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

"Rack Rate"

Duration: 12:00

AMRAP 12:

10/8 Calorie Row

8 Front Rack Reverse Lunges, 95 / 65 lb

6 Bar-Facing Burpees

Score: Rounds + Reps

AEROBIC POWER

STIMULUS

- Overview: A short leg-and-lung finisher. Keep the barbell light enough to move unbroken after squatting heavy.

- Target Score: 5-7 Rounds

STRATEGY

- Row hard but controlled. Unbroken lunges are the priority; stay low and efficient on burpees.

SUBSTITUTIONS

ROW

- Same calories ski or bike

- 150m run

FRONT RACK REVERSE LUNGES

- Reduce loading

- Dumbbell lunges

- Bodyweight lunges

BURPEES

- Regular burpees

- Up-downs

MOVEMENT PREP

2 Rounds:

5/4 calorie row

4 front rack reverse lunges

3 burpees

🏋️‍♂️ Workouts 🏋️‍♀️