Overhead Squat 3-2-2-2-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3 rounds for time of:
30 Plate Overhead Reverse Lunges, 45/25 lbs
15 Pull-ups
Run, 400 m
WORKOUT BRIEF
DESCRIPTION
This two part workout has an overhead squat focus for the strength portion and an overhead lunge focus for the WOD
We’ll start with 9 working sets and the goal is to increase each set
Barbell will be coming out of the rack
Times for this “Helen-ish” type of workout range from about 8-15 minutes
With a lower volume of reps, we get the most out of this piece by really pushing the intensity
This means pushing for faster runs and big sets inside
RUN
See “modifications” for running alternatives
PLATE OVERHEAD REVERSE LUNGES
Choose a weight that you can complete with no more than 1 break within the workout
If you’re on the fence, choose a weight that you see yourself being able to complete unbroken
PULL-UPS
Like the swings, we want to complete this station with 1 break maximum
Adjust the reps or variation to finish the pull-ups in 1-2 quick sets
STRATEGY + WOD
Let’s error on the side of being aggressive today
The first priority of this workout is big sets of overhead lunges and pull-ups
If you’re confident with 30 + 15 unbroken, look to find the max run pace that still allows for unbroken sets
Your run pace should scare you a little bit if you’re certain about unbroken inside movements
If the inside movements will be more challenging, slow down your run a little to maximize your ability on the weightlifting and gymnastics movements
With the slower runs in this scenario, look to get uncomfortable with large sets of overhead lunges and pull-ups
MODIFICATIONS
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]
OVERHEAD PLATE REVERSE LUNGES
Front rack plate lunges
Body weight reverse lunges
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
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