Every 2 mins for 14 mins, alternating between:
5 Back Squats, 50% 1RM
5 Back Squats, 60% 1RM
3 Back Squats, 70% 1RM
2 Back Squats, 80% 1RM
2 Back Squats, 85% 1RM
6 Back Squats, 75% 1RM
6 Back Squats, 75% 1RM
Complete as many rounds as possible in 14 mins of:
10 Alternating Single Arm Devil Press, 50/35 lbs
10 Single Dumbbell Box Step-ups, 50/35 lbs
10 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
We’ll start this two part training day with 7 sets of back squats
This week all sets will go up 5%, however the final 2 sets will go down 2 reps from last week
Following the squats, we’ll complete a steady 14-minute grind
Athletes can expect to complete around 6-8 rounds
SINGLE ARM DEVIL’S PRESS
Switch arms every rep for a total of 5 each side
Choose a weight that allows you to complete this station in under 1 minute
SINGLE DUMBBELL BOX STEP-UPS
Switch legs every rep for a total of 5 each side
Choose a weight and height that allows for unbroken sets of 10
TOES TO BAR
Choose a number or variation that you can complete in 1-2 sets
STRATEGY + WOD
GENERAL
This workout is all about finding a sustainable pace to move at for the 14 minutes
The dumbbell movements are designed to be a steady grind, as we move through one rep at a time
Envision the speed you’d be holding about 8-9 minutes into the workout and look to hold that from the onset
10 is a small number of toes to bar, but the other movements can make this station more challenging
Consider breaking these into a quick 5-5 or 4-3-3 to stay consistent across each round
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