FOR TIME
10 Front Squats
10 Pull Ups
8 Front Squats
10 Pull Ups
6 Front Squats
10 Pull Ups
4 Front Squats
10 Pull Ups
2 Front Squats
10 Pull Ups
General Warm Up
Start with the Full Joint Rotation Warm Up, then get in 3-5min of cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Squats
5 Bent Over Rows on Each Arm
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
Specific Warm Up
Only two moves today. One of them needs time to work up, the other will most likely take time to scale down!
After the decent amount of Squat Prep found in the general warm up, you’ll really just need to decide on which form of the front squat you are doing today, the Barbell Front Squat or a Dumbbell Squat. After that, work your way up to a weight that you think will be very challenging for that first set of 10.
50 Pull Ups is a lot for anyone to do in any amount of time, so this one will almost certainly need modifying. This is meant to be done with kipping pull ups, but any version of pulling will do. Play around with all of the options in the Pull Up video and decide which is best for you! When that’s all warmed up, you should be ready to rock and roll!
Workout of the Day
FOR TIME
10 Front Squats
10 Pull Ups
10 Pull Ups
10 Pull Ups
10 Pull Ups
10 Pull Ups
Workout Notes
Ooooooh the spice! The demands on your midsection and shoulders in this one are pretty grueling. Expect these two movements to work against each other, big time.
The biggest question on the docket here is… what weight should I use for the Front Squat? In one version of this workout, you can choose a weight that is challenging for the initial set of 10 and then try to hold on for the ride, keeping the same weight for the whole workout. Another option would be to ADD weight for each set, since each set gets smaller and smaller. That final set of 2 could be quite heavy!
Ultimately, it’s up to you. By the time you are done with this one, you should feel like you had a strength day AND a conditioning session all at once.
Front Squat Modifications
As mentioned in the Specific Warm Up, this can be a Barbell Front Squat or a variation out of the Dumbbell Squat video. Don’t forget that if it’s right for you, even doing Air Squats (or an air squat variation) is still a squat! If that’s what’s going to give you a challenging, fulfilling workout, go for it!
Pull Up Modifications
As per usual, any pulling motion will do! Ideally, I’d love for you to be pulling in a vertical plane, like a Pull-Up or any Pull-Up variation. If you have the means, this would be a great day for Jumping Pull-Ups to be your modification, but those are hard to pull off, especially if you’re at home. Other good substitutions for this one would be Bodyweight Rows or Bent Over Rows!
Optional Accessory Work
In as few sets as possible, accumulate 25-50 Reps of Strict Toes To Bar, Hanging Knee Raises, V-Ups, or Sit Ups.
Cool Down
1-2min inPigeon / Figure 4 Stretch
Accumulate 2min in the Bottom of the Squat
Commentaires