Back Squat
4 Sets:
1 Back Squat
* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets
"Lungs & Lunges"
For Time:
60-40-20 Calorie Row
30-20-10 Front Rack Lunges (115/85)
* Women's Calories: 48-32-16
Time Cap: 18 Minutes
KG | (52/38)
AGE GROUP
13-15 & 55+ | (95/65)
KG | (43/29)
For Time:
60-40-20 Calorie Row
30-20-10 Kettlebell Front Rack Lunges (70/53)'s
* Women's Calories: 48-32-16
In part 1, This is the eighth and final week of our 8-week PowerBuilding Cycle. This cycle incorporated ten lifts and alternated between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced strength development. In part 2, Today's workout is a combination that will challenge the legs and demand a lot of work from the lungs... hence the name! We are aiming to improve our total body VO2 max, so we should be working at a challenging pace, Think around an RPE 8.
Score: Time
Target Score: 8-15 Minutes
Target Loading: Light-Moderate
Stimulus: Lactate Threshold [RPE 6-7]
Row: 4:30-3:00-1:30 Or less
Front Rack Reverse Lunge: These are step-back lunges and are performed in place. Alternate legs every rep. Choose a barbell weight that you can complete in at least sets of 10.
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.
Row: Set a strong but sustainable pace. Use the first 10-15 calories of each interval to establish a rhythm and settle into a pace that allows you to push hard but feel in control. Aim to finish each row in less than 4:00, 2:30, and 1:30, respectively. Adjust your effort slightly in the final round while still being able to attack the lunges.
Front Rack Lunges: Focus on steady movement and bracing your core well. Keep your elbows high to maintain a secure front rack position. Break the lunges into manageable sets (ex: 15-15 for the 30s or 10-10 for the 20s) with brief rest periods between.
[MEN] 60-40-20 CALORIE ROW
4:30-3:00-1:30 Time Cap
50-32-16 Calorie Ski
50-32-16 Calorie Echo Bike
60-40-20 Calorie Bike Erg
800-500-250m Run
3:45-2:30-1:15 Moderate Effort on Treadmill/Runner
[WOMEN] 48-32-16 CALORIE ROW
4:30-3:00-1:30 Time Cap
40-26-13 Calorie Ski
40-26-13 Calorie Echo Bike
48-32-16 Calorie Bike Erg
800-500-250m Run
3:45-2:30-1:15 Moderate Effort on Treadmill/Runner
FRONT RACK REVERSE LUNGE
Reduce Loading/Reps
Sub Dumbbells (50/35)s
Dumbbell Farmer's Carry Lunge
Sub Single Dumbbell
Sub Kettlebells (53/35)s
Sub Plate Held at Chest
Back Rack Lunges
In today's workout sharing rowers can be difficult due to timing, Sub out a different machine if there are not enough rowers for each person.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Lunge General Warm Up
Back Squat Specific Warm Up
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Killer Core
3 Sets of Each [0:40 On, 0:20 Off]:
A) Tall Plank Knees To Elbow
B) Medicine Ball Twists
C) Double Kettlebell Front Rack Hold
MINDSET
James Freeman Clarke
"We are either progressing or retrograding all the while. There is no such thing as remaining stationary in this life."
Life is always in motion; you’re either moving forward or falling behind, so strive to keep progressing.
