Warm-Up:
400m Run
-
2 Sets
:30 second Bootstrap Squats
:30 second Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 second Alternating Cossack Squats
:30 Second Glute Bridge Hold
--
3 Tall Power Cleans
3 Front Squats 30x1 Tempo
15 second Nose to Wall Handstand Hold
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3 Tall Squat Cleans
3 Front Squats 20x1 Tempo
15 second Nose to Wall Handstand Hold
--
3 Hang Squat Cleans
3 Front Squats
1 Wall Walk
Strength
Take 12:00 to Establish
3RM Front Squat
Extra Instructions / Points of Performance
• During front squats, emphasise maintaining tension and a solid bracing position.
• Keep driving your elbows upward on the bar as you descend into the squat position. Remember to push your hips back and down while keeping tension through your core throughout the entire movement.
* Suggested Loading
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3RM
Goal 3RM 90-95% of 1RM Front Squat
"Chutes & Ladders"
For Time
400m Run
9-15-21
Front Squats
*5 Wall Walks
400m Run
Load:= 60/40kg
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 8:00-13:00
Time Cap: 15:00
Primary Objective: Complete the Front Squats in 2 sets or less on each round
Secondary Objective: Complete each set of Wall Walks in under 1:00
Stimulus: Leg Stamina and Midline Conditioning
RPE: 8/10
Notes: We are looking for each run to be done at a challenging clip here with the goal of starting with a strong run, but leaving enough in the tank to go right into the Front Squats. We will look to go unbroken on the set of 9 and then work into the Wall Walks with the goal of completing those in under 1:00 before coming back around to the 15 Front Squats. Here, we may need to slow the pace down a bit and break the Front Squats into 9-6, before hitting the Wall Walks again and then finally coming back to the set of 21 with the goal of hitting 12-9 before finishing off the final set of Wall Walks and making your way out to the run for a fast finish to the workout.
