Overhead Squat 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
4 rounds for time of:
20 Row Calories
10 Overhead Squats, 115/80 lbs
We are looking at a 10-15 minute workout.
Rounds will average between 2:30-4:00.
Scoring – total time to complete the workout.
The time spent on the rower should fall between 1:00-1:30
If you’re short on Rowers, have half the group start on the Rower and the other half on the Toes-to-Bar.
Pick a number that can be performed in 3 sets and under 1:00
To do all 15 reps of this workout, we recommend that athletes should be able to do 10 consecutive T2B
Athletes can pick a load that would push 1-2 sets across all rounds
Breaking up the T2B’s early is a smart call if the rest is minimal = ~5 seconds (Think 2-3 sets) Options:
T2B: 10-5 // 9-6 // 8-7 // 7-5-3
Check the monitor and hold a pace that will allow you to step off the Rower, take a quick breath, and jump on the T2B.
Overhead Squats can unbroken. However, if T2B’s are a struggle, consider breaking the Overhead Squats into 2 sets to give the arms a small rest. Options:
Thruster:10 // 5-5 // 6-4
Decrease Reps: 12/10/8/6
Toes to Vicinity
Knees to Chest
Bike or Ski: 15/12 cals