“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
Pausing One And One Quarter Back Squat : 1 @ 50%, 1 @ 50%, 1 @ 53%, 1 @ 53%, 1 @ 56%, 1 @ 56%, 1 @ 59%, 1 @ 59%, 1 @ 62%, 1 @ 62%
GENERAL
Athletes will have 10min (using the clock, EMOM) to follow the listed percentages. Athletes will pause for 2sec in the bottom and 2sec in the 1/4 squat position. Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
For athletes that do not have a current 1RM, start with the end goal weight in mind and add 5-10# every two minutes.
* Athletes will focus on deep breaths, filling the abdominal cavity and lungs with air and staying tight throughout the lift!
5 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Alternating Dumbbell Power Snatch, 50/35 lbs
Bike Calorie
Rest 1 min
DESCRIPTION & STIMULUS
GENERAL
We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
Keep a running count of your reps for each round and record them on a whiteboard during your rest period
Your score is total reps accumulated over the 5 rounds
WALLBALLS
Choose a weight here that you could complete 30+ reps unbroken when fresh
This is ideally a weight that allows for at least 15 reps per round within the workout
ALTERNATING DUMBBELL POWER SNATCHES
This should also be a weight that you could cycle for 30+ reps unbroken when fresh
We’ll alternate arms on every rep during the workout
ASSAULT BIKE
Each round finishes on the Bike
If unable to Bike, complete 1 minute on any other machine…row, air runner or ski erg
STRATEGY
GENERAL
There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds
Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other
In order to do that, you can try out one of the following strategies:
Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.
Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.
All of these strategies have built in rest in some capacity on the first two movements, while the bike would be completed straight out at an effort that is strong, but sustainable over 5 rounds
The first two options are intervals within intervals that provide some rest and transition time to the next movement
Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds
The last option allows you to choose where to break up your goal set
For Example: If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock
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