Basics:
Every 2 minutes, for 12 minutes (6 sets): Back Squat
- *Set 1 โ 10 reps
- *Set 2 โ 10 reps
- *Set 3 โ 8 reps
- *Set 4 โ 8 reps
- *Set 5 โ 6 reps
- *Set 6 โ 6 reps
- Add weight every set.
Every 3 minutes, for 15 minutes (5 sets) for times:
- Row 250/200 Meters
- 8 Front Squats or Goblet Squats
- 12 Toes to Bar
Core:45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice
Performance
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
- *Set 1 โ 6 reps @ 65%
- *Set 2 โ 4 reps @ 75%
- *Set 3 โ 2 reps @ 80%
- *Set 4 โ 2 reps @ 85%
- *Set 5 โ 1 rep @ 90%
followed byโฆ
One set of: Back Squat x Max Unbroken Reps @ 83% (athletes are allowed only on full breathing cycle at the top of the lift โ
exhale, inhale, brace and descend โ once more rest is taken at the top, the set is over)
Every 3 minutes, for 15 minutes (5 sets) for times:
- Row 250/200 Meters
- 8 Front Squats (175/115 lbs)
- 12 Toes to Bar
Core:45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice