Conditioning
In 2:00, complete:
- 10-15 Calories
- 10 Front Squats
- Max Dumbbell Box Step Overs
Rest 2:00
Continue until you have completed 75 step overs or 5 rounds
Notes
Today’s conditioning is 75 dumbbell box step overs for time. You will have two minutes to accumulate as many step overs as you can after completing the calorie and front squat buy in. You will then rest 2-minutes and repeat until you have completed 75 step overs or reached the 5 rounds cap.
Your score is either the total time to complete the step overs or the number of step overs completed in the 5 rounds. The coach will simply start a running clock and you can record the time it says on the clock when you finish (which will include the rest minutes).
The calories should take no longer than :45 to complete each round. Adjust the number accordingly.
The front squats should be a light weight and performed unbroken throughout the workout. We would recommend using two dumbbells for the front squats and then using those dumbbells for the step overs.
The step overs should be with a weight that allows you to complete at least 10 reps without putting the dumbbells down. Choose a weight that is light enough for you to remain safe throughout the workout. A good test is seeing if you can reach full extension of the knee and hip during a step up on each leg without assistance from the other leg.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.