Strength
3 Rounds not for time:
- 6/leg Weighted Step Ups
- 6/leg Cossack Squat
- :30 Hollow Hold
Notes
Today’s strength is 3 rounds of step ups, cossack squats, and hollow holds. Take about :30-1:00 rest between each exercise.
The step ups may be weighted any way: barbell front rack, dumbbell farmer’s carry, goblet hold, etc. Choose a weight and box height that is challenging, but you can reach full extension of the working leg without any help from the non-working leg. Don’t alternate legs. Complete all reps on one side before moving to the other side.
The Cossack squats may be weighted or unweighted. Prioritize a long range of motion. Keep your knee tracking over your toes and your chest up tall. If you can reach a deep squat position comfortably, then consider adding weight. Don’t alternate legs. Complete all reps on one side before moving to the other side.
Prioritize keeping your lower back in contact with the ground throughout the hollow hold. You may tuck one or both legs in and bring your arms at your side as needed.
Conditioning
7 rounds for time of:
- Row 100-150 meters in as few pulls as possible
After each row, perform 1 front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.
Notes
Today’s workout is rowing and front squats. You will complete 7 rounds of 100-150 meters. Count the number of pulls it takes to reach 100-150 meters. You will then perform 1 front squat for each pull taken on the rower – e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round.
You may want to raise the damper setting on your rower. Slow your stroke rate down and push hard each stroke to minimize the number of pulls taken.
The front squats should be at a moderate weight. You may take at most 15 pulls on the rower, which means you’ll want to choose a weight that you can do 15 front squats in 1-2 sets.
Keep in mind that this workout is also for time. So you don’t want to rush and tire yourself out, resulting in you taking more pulls on the rower. But you also don’t want to waste time getting back to the rower. Try to stay at a smooth pace on your transitions between the rower and the squats.