“It’s not how much we give, but how much love we put into giving.” -Mother Theresa
Complete as many rounds as possible in 3 mins of:
Run, 200 m
15 Lateral Burpee Over Bars
max rep Overhead Squats, 75/55 lbs
** Rest 3min. **
Complete as many rounds as possible in 3 mins of:
Run, 200 m
12 Lateral Burpee Over Bars
max rep Overhead Squats, 95/65 lbs
** Rest 3min. **
Complete as many rounds as possible in 3 mins of:
Run, 200 m
9 Lateral Burpee Over Bars
max rep Overhead Squats, 115/85 lbs
** Rest 3min. **
Complete as many rounds as possible in 3 mins of:
Run, 200 m
6 Lateral Burpee Over Bars
max rep Overhead Squats, 135/95 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s fast paced intervals end with max sets of overhead squats at increasing weights
After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining
Your score for each round is the total number of reps completed
The final score for the workout is the sum total of your reps from the four rounds
Adjust running distance and burpee reps to allow for at least 1 minute on the barbell
LATERAL BARBELL BURPEES
You do not have to stand to full extension when jumping over the bar
Jumping up and stepping up off the floor are allowed
Jump over the bar with two feet for “RX”
OVERHEAD SQUATS
The barbell will come from the ground for this movement, not out of a rack
Choose your weights based off the following recommendations:
1st Barbell: 30+ Reps Unbroken When Fresh
2nd Barbell: 25+ Reps Unbroken When Fresh
3rd Barbell: 20+ Reps Unbroken When Fresh
4th Barbell: 15+ Reps Unbroken When Fresh
For athletes who really struggle with overhead squat technique, front squats are the next best option
MODIFICATIONS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
LATERAL BARBELL BURPEES
Equal Reps Regular Burpees
MAX OVERHEAD SQUATS
Front Squats
Single Dumbbell Goblet Squats
STRATEGY
GENERAL
With short windows and rest built in, the goal today is to move with a purpose
As the weight gets heavier, adjust your speed on the run and burpees to maximize your ability to hold on for big sets of overhead squats
On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements
Since the final two rounds are a touch heavier, think about slowing down your burpee cycle time to allow you to thrive on the bar
With rest coming up after the overhead squats, hold on as long as your can
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