Strength
4 Rounds
- :20 of Front Squats @ 20X0
right into…
- 3 Max Distance Continuous Broad Jumps
Rest 1:30 between rounds
Notes
Today’s strength is front squats and broad jumps. You have :20 to complete as tempo front squats, then immediately put down your weight and complete 3 continuous broad jumps, covering as much distance as possible.
The front squats will all be performed with a :02 descent and no pause at the bottom or at the top. If you follow the tempo correctly, you will have time for 6-7 reps, depending on how fast you stand the weight up. Choose a challenging weight, but one that you can repeat 6-7 reps for 5 sets. You may use a barbell, dumbbells, kettlebells, or an odd object.
For the continuous broad jump, start from standing and take off with two feet. Absorbing the landing should also serve as the load up for the next jump. There should not be any pause between jumps. If you do not have space for a broad jump, perform 3 continuous vertical jumps for max height.
Conditioning
4 Rounds
In 3:00:
- 400m Run
With remaining time, complete as many rounds as possible of:
- 3 Deadlifts
- 4 Front Rack Lunge Steps
- 5 Lateral Hops over weights
1:00 Rest between rounds
Notes
Today’s conditioning is 4 rounds of 3:00 of work with 1:00 rest between rounds. Your score will be the number of rounds and reps completed each time.
The 400m run is a buy in each round. It should take no longer than 2:15 to complete. Cut the distance down, if needed. You want at least :45 to work on the deadlifts, lunges, and hops.
The deadlift weight will be dictated by whatever weight you can use for your lunge. This means it will be very light. But remember to, even though it’s light, focus on good hip hinge mechanics and keep the weight close to your body throughout the movement.
The lunges may be performed with a barbell, dumbbells, kettlebells, or an odd object. Be sure to maintain a soft touch of the knee each step. It should not be a heavy weight.
The lateral hops over the weights should be continuous. Try not to pause between jumps.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
6 Sets
4:00 Moderate
:30 Fast
1:30 Easy
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 75-85 RPM Fast: 90+ RPM |
Easy: 2k + :30 Moderate: 2k + :10-15 Fast: 2k |
Easy: 45-55 RPM Moderate: 65-75 RPM Fast: 65+ RPM |