“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink
Front Squat 10-8-6-4-2
Complete sets every 3 mins.
FRONT SQUAT
Athletes will have 15 minutes to build in weight or remain the same weight across all 5 sets.
MODS:
squat therapy
KB or DB goblet squat
Complete as many rounds as possible in 18 mins of:
6 Bar Muscle-ups
9 Push Press, 135/95 lbs
15 Deadlifts, 135/95 lbs
21 Wall Balls, 20/14 lbs
WORKOUT BRIEF
DESCRIPTION
Combining gymnastics and weightlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps or choose a substitution from the list further down the page
BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh
Men throw to a 10ft. target
Women throw to a 9ft. target
MODIFICATIONS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups
15 Pull-ups
6 Strict Pull-ups
PUSH PRESS
Reduce weight
Double Dumbbell Push Press
Single Dumbbell Push Press
DEADLIFTS
Reduce weight
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
WALLBALLS
21 Jumping Air Squats
21 Med ball squat and press
STRATEGY
GENERAL
With a longer time to work today, it’s all about chipping away at each movement
While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
The first two movements of each round will likely be more challenging than the last two
Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses
See below for break-up options for each movement
BAR MUSCLE-UPS
1 Set: 6
2 Sets: 3-3
3 Sets: 2-2-2
PUSH PRESS
1 Set: 9
2 Sets: 5-4
DEADLIFTS
1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
WALLBALLS
1 Sets: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
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