Back Squat
4 Sets [Building In Weight]:
2 Back Squats at 80-90%
Rest 2-3 Minutes Between Sets
"Heavy Duty"
10 Rounds For Time:
200/180 Meter Row
3 Front Squats (185/135)
Time Cap: 18 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
KG | (83/61)
AGE GROUP
13-15 & 55+ | (135/95)
KG | (61/43)
10 Rounds For Time:
200/180 Meter Row
3 Squat Cleans (185/135)
Time Cap: 18 Minutes
KG | (83/61)
In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. In part 2, This workout attacks the legs! Rounds should take 90 seconds or less to complete, so choose weights/distances that allow for this.
Stimulus: [RPE 6-7]
Loading Target: Moderate-Heavy
Target Score: 9-15 Minutes
Row: Should be completed in less than 1:00 and ideally closer to 0:45-0:50.
Front Squats: Choose a weight on the barbell that you can safely power clean from the floor and complete unbroken throughout. You can squat clean your first rep if desired.
"Send Your Hips Back"
Cue athletes to push their hips back slightly as they start the descent, maintaining balance.
This engages the hips and ensures proper squat mechanics.
Today's workout has a total of 20 transitions! This means you will want to make these efficient.
Row: Set your foot straps loose enough that you can slip your feet in and out without having to manually touch them each round.
Front Squat: Approach the barbell with intention. You must be deliberate in your approach. If you can get right on the bar and go to work, great. But if you can't, it will cause you to have to take breaks, pause for a second, gather your breath, and get to work. Your rest period from rower to barbell should be no longer than 10 seconds.
Once you complete work on the barbell, move back to the rower quickly, pulling on the chain as you sit down and get your feet into the foot straps.
Row at a sub-maximal threshold pace to set yourself up to work well on the barbell.
200/180 METER ROW
400/360m Bike Erg
10/8 Calorie Echo Bike
160/140m Ski
200m Run
12 Shuttle Runs (1 rep = 10m)
FRONT SQUAT
Reduce Loading/Reps
6 Dumbbell Front Squats (70/50)s
9 Goblet Squats (70/53)
Back Squat
Classes can try and stagger start if rowers are taken, though there is a chance of some overlap. Sub a different machine like bike erg if needed.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
General Barbell Flow
General Back Squat Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
[PART A]
3 Sets:
10 Banded Barbell Hip Thrusts
[PART B]
3 Sets:
10 Rower Hamstring Curls
MINDSET
Dalai Lama
"With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world."
Believing in your potential and abilities is the first step to making a positive impact on the world.