“Don’t tell me who you are. Tell me what you are.”
For time:
3 rounds of:
9 Front Squats, 95/65 lbs
7 Toes-to-bars
5 Lateral Burpee Over Bars
— then —
30/21 Row Calories
— then —
3 rounds of:
9 Front Squats, 95/65 lbs
7 Toes-to-bars
5 Lateral Burpee Over Bars
— then —
30/21 Row Calories
— then —
3 rounds of:
9 Front Squats, 95/65 lbs
7 Toes-to-bars
5 Lateral Burpee Over Bars
DESCRIPTION & STIMULUS
In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
Note that there is NOT a row to finish the workout – you’ll only be on the rower twice today
We expect the workout to take around 15-22 minutes to complete
FRONT SQUAT
The barbell in this workout comes from the floor
The weight is intended to be very light – something you will likely complete unbroken every time
You can squat clean the first rep if you’d like
TOES TO BAR
The toes to bar rep number is also intended to be small
Choose a rep number or variation that allows to complete the movement in 1-2 quick sets
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the bar
You can step or jump out of the burpee, but must jump with two feet over the bar
ROW
If short on rowers, stagger heats by 3 minutes
30/21 Cal on Echo or Assault Bike
STRATEGY
LATERAL BARBELL BURPEES
The burpees are the key to maintaining consistent round times in today’s workout
We can approach this station as somewhat of a “reload” for the toes to bar and the front squats
Slowing this station down to a steady pace can help you hold on for larger sets of gymnastics and weightlifting
Find a speed here that allows you to thrive through the other movements
FRONT SQUATS & TOES TO BAR
Let’s try to hold on for unbroken sets of front squats if possible
It is easier to break the toes to bar than it is to break the front squats, because breaking the front squats means you have to do more power cleans
The toes to bar break is a quick hop down and hop back up
Get to 4 reps on each set of toes to bar and make a judgement call whether to take a quick break or whether to hold on for 7 reps
Picture what you’re doing in the last three rounds of today’s workout to help with this strategy
Consider the following options for toes to bar:
1 Set: 7
2 Sets: 4-3
ROW
The row is essentially an extension of the burpees
Find a speed here that allows you to maintain your pace and break-up strategy on the front squats and toes to bar in the 3 rounds that follow
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