16:00 AMRAP
500m Row
10 Barbell Front Squats
10 Burpees
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
5 Inchworms (with Push Up)
10 Lunges
25 Jumping Jacks or 50 Single Unders
Specific Warm Up
Start with the Rowing Primer. After that, we need to work our way up to a front squat weight that allows you to do 10 reps unbroken, repeatedly. How repeatedly? Maybe 4-5 rounds of this workout with your legs getting more and more tired? After that, do a few burpees and let's gooooo!
Workout of the Day
16:00 AMRAP
500m Row
10 Barbell Front Squats
10 Burpees
Workout Notes
Hooooboy this looks dirty! This is a tough combo of movements so once this thing starts, it’ll be a hard fought 16min!
If you are unfamiliar with an AMRAP, it stands for As Many Rounds/Reps As Possible. What that means is that you’ll need to set a timer for 16min and work through the round as many times as you can before it elapses. If you are absolutely flying, shoot for 5 Rounds. Otherwise, just do your best!
Rowing Modifications
This row should be in the ~2min range. If you think it’s going to be closer to 3min, bring down the meters! You should be able to go harder for shorter distances today. If you are not rowing, use that same ~2min idea and go to our Cardio Options Page for other cardio options!
Front Squat Modifications
This is meant to be a Barbell Front Squat, from the ground, meaning you’d have to power clean or squat clean the bar to begin your first rep. If you’d rather take it from a rack, go for it! Otherwise, this can also be performed as a Dumbbell Squat Variation, Goblet Squat, or Air Squat!
Burpee Modifications
Remember, slow burpees are still burpees! If the burpee is too ballistic for you, try the slower 8 Count Body Builder. If getting fully down to the floor and back up is killer for you, go with Squat Thrusts instead!
Optional Accessory Work
Accumulate 3-4min in your Toughest Plank! This could be a Front Plank, Around the World Plank, or Single Arm Plank, or mix and match!
Cool Down
1-2min at the Bottom of the Squat
1-2min of Saddle Pose
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