top of page








3 Rounds For Time:

15/12 BIKE /ROW

12 Front Squats @ 75/55lbs

rest 4min

3 Rounds For Time:

15/12 Cal BIKE/ROW

12 OHS @ 75/55lbs NO DROPPING

Intent: Squat Endurance Focus - let's build your local muscular endurance of the legs now so you can move fast and recover quickly.

Target: Fast, UB sets. If you cannot keep this UB, lower the loading to keep a high output on the BIKE while keeping the barbell UB

Feel: Leg Burn! This should be intense, but the focus is on pushing through the squats UB. Do not go so hot on the BIKE where you cannot keep the barbell UB.

146 views0 comments

Recent Posts

See All

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00

bottom of page