Strength
3 Rounds
- 8 Kick Stand Romanian Deadlifts per leg
- 10 Cossack Squats (5/leg)
- :45 Weighted Plank
Notes
Today’s strength is 3 rounds of kickstand romanian deadlifts, cossack squats, and weighted planks. You may rest as needed between exercises. We recommend taking :30-1:00.
The kickstand Romanian deadlifts may be done with dumbbells, kettlebells, or a light barbell. Keep your back flat and feel a stretch in the hamstring of your front leg throughout the movement.
The cossack squats may be done with weight if you can reach full depth without weight. If you struggle to sit low enough in the squat, hold on to something for balance as you push your hips down and back into a deep squat.
The weighted planks should be done on your elbows with a weight plate on your lower back. Focus on keeping your belly and butt tight throughout the hold. Here is a video on how to load a weighted plank by yourself.
Conditioning
For time, 35-25-15 reps of:
- Wall Balls
- Dumbbell Snatch
- Calories (35/30, 25/20, 15/10)
15:00 time cap.
Notes
Today’s workout is for time and there is a 15:00 time cap. Your score is how long it takes to complete all 75 reps of each movement or how many reps you have completed at the time cap.
The wall should be done in 1 or 2 sets throughout the workout. Adjust the weight accordingly. If you do not have a wall ball, you can substitute light thrusters or jump squats.
The dumbbell snatch should also be done in 1 or 2 sets throughout the workout. Adjust the weight accordingly.
During the calories, men will do 35 and women will do 30 on the first round, then 25 for men and 20 for women on the second round, and finally 15 for men and 10 for women on the last round. The calories should take no longer than 2:30 for the set of 35/30. If you think the calories will take up too much time, adjust the number down.
Track Workout
- 10min at easy pace,
- 8min at mile pace + :30 / 400m,
- 6min at mile pace + :18 / 400m,
- 2min walk,
- 4min at mile pace + :14 / 400m
No additional rest