Today’s strength is back squats. Each rep will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 5 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
Complete as many reps as possible in 10:00:
60/50 Calories
60 Wall Balls
Max Calories
Notes
Today’s workout is calories and wall balls. You score is the number of calories completed at the end of the workout. The first set of calories and 60 wall balls are a buy in.
The buy in of calories should take no longer than 4:00 to complete. Adjust the number of reps as needed. If you do not have a machine, run 800m.
The wall balls should take no more than 4 sets to complete. Adjust the weight of the ball to achieve this. If you do not have a wall ball, perform light thrusters or jump squats.
Today’s strength is bench press and dumbbell rows. Alternate between the two exercises for 4 working sets. You may rest a minute or two between exercises.
For the bench press, every rep will be performed with a full pause on the chest. Warm up to a weight that feels like a 7/10 difficulty. After you finish your first set, you should feel like you could have done a few more reps. Use this weight for all 4 working sets. If you do not have access to a bench, perform floor press.
For the dumbbell rows choose a heavy weight and perform 10 reps on each arm. There is no tempo restriction on these reps, just ensure you are using a full range of motion.
Conditioning
For time:
10-8-6-4-2
Strict Pull Ups
20-16-12-8-4
Burpees
80-64-48-32-16
Double Unders
15:00 time cap.
Notes
Today’s conditioning is strict pull ups, burpees, and double unders. Your score is the time it takes to complete all the reps or the number of reps you completed in the 15:00 time cap.
The strict pull ups should take no longer than 1:00 to complete each set. Adjust the number of reps, use a band, perform ring rows, or heavy dumbbell rows as a substitute.
The burpees should take no longer than 1:30 each set. Adjust the number of reps as needed.
The double unders should take no longer than 1:30 each set to complete. Adjust the number of reps or perform single unders as a substitute.
Track Workout
1600m at mile pace + :14 / 400m,
600m at mile pace + :05 / 400m,
1200m at mile pace + :14 / 400m,
400m at mile pace / 400m,
800m at mile pace + :09 / 400m,
200m at sprint pace
