Front Squat
3 Sets:
10 Front Squats
* Build In Weight To Technical Failure
"Fasten Your Seatbelts"
AMRAP 7:
30 Toes to Bar
30 Front Rack Reverse Lunges
Max Calorie Bike
Directly Into....
AMRAP 5:
20 Toes to Bar
20 Front Rack Reverse Lunges
Max Calorie Bike
Directly Into....
AMRAP 3:
10 Toes to Bar
10 Front Rack Reverse Lunges
Max Calorie Bike
Barbell: (115/85)
KG | (52/38)
AGE GROUP
13-15 & 55+ | (75/55)
KG | (34/25)
AMRAP 7:
30 Toes to Bar
30 Kettlebell Reverse Lunges (Hang)
Max Calorie Echo Bike
Directly Into....
AMRAP 5:
20 Toes to Bar
20 Kettlebell Reverse Lunges (Front Rack)
Max Calorie Echo Bike
Directly Into....
AMRAP 3:
10 Toes to Bar
10 Kettlebell Reverse Lunges (Overhead)
Max Calorie Echo Bike
Kettlebells: (53/35)'s
KG | (24/16)’s
In part 1, This is the third week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, We're accumulating as many bike calories as we can in today's conditioning piece. Aim to have about half the time of the AMRAP on the bike for each round (3:30/2:30/1:30). There is no rest between AMRAPs.
Score: 3 Sets of Bike Calories (Sum Total)
Target Score: 45-180 Calories
Stimulus: VO2 Max [RPE 7-8]
Toes to bar: Choose a rep/variation that allows for at least 10 reps a minute.
Lunge: Choose a rep/variation that allows for at least 10 reps a minute. Alternate legs every rep on the reverse lunge.
Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.
For most athletes to maximize this workout, plan to break the toes to bar into 3-5 sets with quick breaks. This will help mitigate midline and shoulder fatigue going into the front rack lunges.
For the front rack lunges, work for as long as you can keep continuous movement. If you are taking long pauses standing tall between reps, it is better to drop the bar.
You do not want to bike too hard in this workout. Find a sweet spot that is challenging but allows you to get on to the toes to bar the next round within 10 seconds of getting off the bike. This pace is likely the max pace you could hold for 20-30 minutes continuously.
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
FRONT RACK REVERSE LUNGES
Sub Dumbbells,(50/35)s
Sub Kettlebells,(53/35)s
Hold Dumbbells at Both Sides
Back Rack Reverse Lunges
Forward Lunges in Place
Walking Lunges
Bulgarian Split Squats
BIKE
Fan Bike
Row
Ski
Treadmill/Runner
If classes stagger share bikes today, athletes will run into having to wait on the other person to get off. It is best to sub a different machine, we recommend row.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Toes to Bar | tell, show, do, check
Front Squat + Lunge Prep
(24-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
[PART A]
4 Sets:
8 Band Assisted Nordic Hamstring Curls
[PART B]
3 Sets:
20 Banded Pull Throughs
Rest 2 Minutes Between All Sets
MINDSET
Marian Edelman
"You're not obligated to win. You're obligated to keep trying to do the best you can every day."
Success isn’t always about winning; it’s about consistently putting in your best effort.
