Strength
Front Squat
- x 3 x 3 sets @ RPE 8-9
Notes
Today’s strength is front squats. You will take 5-7 warm up sets to build to a weight that is challenging, but you can successfully complete 3 sets of 3 reps. On a scale of 1-10, it should feel like an 8-9. This means that you when you finish your first working set, you should feel like you could have completed 1 or 2 more reps.
Conditioning
In 9:00:
- 2000m Row or 4000m Bike Erg
- Max Distance Handstand Walk or Forward Crawl in remaining time (25ft segments)
Notes
Today’s workout is from the Last Chance Qualifier. You will have 9-minutes to row 2000m (or bike 4000m if no rowers are available), then with the remaining time handstand walk or forward crawl as many feet as possible. Your score is the distance covered after the row.
The row should take no longer than 8-minutes to complete. That is a 2:00/500m pace on the rower (2:00/1000m pace on the bike). If your best 2k time is not under 8-minutes, you should row 1750m (or bike 3500m).
The handstand walk or forward crawl is broken up into 5ft segments. You will turn around every 25ft.