“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci
Front Squat 10-8-6-4-2
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat
* Suggested percentages for advanced athletes who have squatted, during corona quarantine, often.
If athletes has not squatted in a while, suggested percentages listed below..
40%
45%
50%
55%
60%
Complete as many rounds as possible in 7 mins of:
4 Bar Muscle-ups
8 Front Squats, 185/135 lbs
12/9 Bike Calories
16 Toes-to-bars
— 3 min Rest —
Complete as many rounds as possible in 7 mins of:
4 Bar Muscle-ups
8 Front Squats, 155/105 lbs
12/9 Bike Calories
16 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
This two part workout features gymnastics and weightlifting components
The reps stay the same in the second AMRAP 7, but the front squat weight will decrease
This drop in weight is designed to allow you to complete a similar amount of work despite the fatigue
Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP
BAR MUSCLE UPS
If you have 8+ bar muscle ups unbroken when fresh, let’s look to complete this station as written
If you’re not quite there, consider reducing reps or choose a modification from further down the page
FRONT SQUATS
Choose a weight that allows you to complete the 8 reps unbroken each round
TOES TO BAR
Choose a variation that allow you to complete 16 reps in no more than 3 sets
See variations further down the page
MODIFICATIONS
BAR MUSCLE UPS
Banded BMU
Reduce Reps
Strict Pull-ups or banded
Ring Rows
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Single Dumbbell Bent Over Rows (2x Reps Each Side)
FRONT SQUATS
Single Dumbbell (For Both Parts)
Step back lunges
Box Step-ups
T2B
Toes to vicinity
kipping leg raises
knee raises
leg lifts
STRATEGY + WOD
GENERAL
We can split the 4 movements in this workout up into 2 categories
The first category is upper body gymnastics and the second is the toes-to-bar and front squats
The most sustainable plan over the 14 total minutes of work likely involves breaking up the gymnastic movements while pushing for unbroken sets of front squats
Some quick breaks on the BMU and toes-to-bar from the beginning can help you hold the same break-up sets across the whole workout
If we had to choose, it is better to be conservative on these upper body movements and aggressive on the front squat and bike
Overall, the goal is to stay fairly consistent across these two 7-minute efforts
With a drop in weight for the squats in the second AMRAP, we’re ideally matching our first round score or building upon it
That being said, move at a pace over the first 7 minutes that you see yourself being able to hold or improve during the last 7 minutes
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