We will use the entire 15:00 minutes to work up to 92% on the barbell for a single Front Squat, as well as the drop sets of 3-3-5. The goal here is to hit a challenging single and then reinforce the positions and added quality volume at above 80% on the barbell. We can adjust to a box squat, bulgarian split squat, or even weighted step-ups as alternatives depending on the athletes and their specific needs.
Conditioning
Performance and Fitness
For Time:
6 Rounds
5 Burpee Pull-Ups
15 Squats***
20 Double Under’s
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Dumbbell Squats
Wallball: 9/6kg to 10/9ft
Dumbbells:15/10
Objectives / Stimulus / RPE / Workout Strategy
Goal: 11:00-15:00
Time Cap: 16:00
Stimulus: Squat Stamina and Cadence
RPE: 8/10
Primary Objective: Complete the workout in under the time cap
Secondary Objective: Maintain Unbroken on all Squat Movements
Strategy:
Each round of this workout will begin by performing 5 Burpee Pull-Ups before moving into a squatting movement. The squatting movements will rotate between Air Squats, Wall Balls and Dumbbell Squats. This means that round 1 will be 5 Burpee Pull-Ups + 15 Air Squats + 20 Double Under’s , round 2 will be 5 Burpee Pull-Ups + 15 Wall Balls + 20 Double Under’s, and Round 3 will be 5 Burpee Pull-Ups + 15 Dumbbell Squats + 20 Double Under’s. We will then repeat this in order to complete 6 total rounds for time.
