Front Rack Reverse Lunges
3-4 Sets:
6 Front Rack Reverse Lunges at 65-75% of 1RM Front Squat
* Rest 2-3 Minutes Between Sets
"Double Coverage"
For Time:
10-1 Dumbbell Front Squats (50/35)'s
30 Double Unders
Directly Into...
400 Meter Farmers Carry
Time Cap: 18 Minutes
KG | (22.5/15)
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | (35/25)'s
KG | (15/11)
For Time:
10-1 Dumbbell Front Squats (70/50)'s
30 Double Unders
Directly Into...
400 Meter Sandbag Bear Hug Carry (100/70)
Time Cap: 18 Minutes
KG | (32/22.5), (45/32)
In part 1, This is the first week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Week 1 is a primer week with moderate loading. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. Week 5 is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.
In part 2, We've got a gritty workout today where we'll complete 10 rounds of dumbbell front squats and double unders, then cash out with a 400m farmer's carry.
Time: Score
Intended Intensity: RPE 6-7
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 12-15 Minutes
Dumbbell Front Squats: Use two dumbbells held in the front rack position. The number of reps decreases by one each round. Choose a dumbbell weight that allows for unbroken squats throughout.
Double Unders: Choose a jump rope variation that you can complete in ~30 seconds.
Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbow). We are aiming to complete this carry in no more than 8 sets. If you cannot achieve that, please adjust your weight.
Front Foot
Today’s focus is on using the front foot to generate power in the barbell reverse lunge. By pressing firmly through the front foot, athletes can engage their quads and glutes more effectively, improving balance and ensuring a strong, stable ascent out of the lunge. This focus helps maintain proper alignment and reduces the risk of shifting weight onto the back foot, which can compromise form and reduce efficiency.
Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.
For many athletes, it will make sense to intentionally break the reps during the first 3-4 rounds of this workout. This will fend off fatigue and allow you to start pushing the pace on the back half of the workout, while feeling fresh enough to go right into your carry.
Transition with intention, but use the transition to take a couple of breaths so you can work with a quick cycle rate during your front squats.
DOUBLE DUMBBELL FRONT SQUATS
Reduce Loading
Single Dumbbell Front Squats
Goblet Squats
Barbell Front Squats (115/85)
2x Air Squats
DOUBLE UNDERS
Reduce Reps
90 Single Unders
Plate Hops
6 Burpees
0:30 Effort On Any Machine
400M FARMER’S CARRY
Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
4:00 Farmer’s Carry March in Place
4:00 Farmer’s Carry Hold
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Lethal Legs
Accumulate 5 Minutes:
Goblet Wall Sit (53/35)
Score: Total Time (Time Cap: 10 Minutes)
MINDSET
"Life is not measured by the breaths we take, but by the moments that take our breath."
Life’s true value is found in meaningful, awe-inspiring experiences, not just in the passage of time.
