STRENGTH DAY
Back Squat: 4 x 8
Then…
Superset x 3-4
10 Pistols
10 Strict Pull Ups
10 Strict Toes to Bar
General Warm Up
3-5min of easy cardio to get your muscles warm, followed by…
3 ROUNDS
10 PVC Sumo Deadlift High Pulls
10 Lunges (total)
200m Jog or 1:00 of Jump Rope
Specific Warm Up
Focus your specific warm up on the dirty ol’ Back Squat! Start with an empty bar set of 10 squats. After that, gradually add weight, performing sets of 3-4 reps until you think you are at a weight that will be VERY challenging for 8 reps. Then get after it!
Workout of the Day
STRENGTH DAY
Back Squat: 4 x 8
Then…
Superset x 3-4
10 Strict Pull Ups
10 Strict Toes To Bar
Workout Notes
This workout is a STRENGTH workout, which means the goal is NOT to go super fast. The goal is to challenge your muscles as much as you can with the provided work. Be sure to take at least 2min of rest between your sets so your muscles can recharge and give it everything you’ve got!
If you haven’t seen a workout written in this format yet, I want you to first do 4 sets of 8 Back Squats (or your preferred squat.) After you have fully completed the squats, move on to the circuit of Pistols, Pull Ups, and Toes to Bar and perform that 3-4 times.
Back Squat Modifications
If you aren’t down to Back Squat, feel free to swap in Front Squats, Overhead Squats (ew), Dumbbell/Kettlebell Squats, or Air Squats. If you want to spice it up, try swapping out the 4 sets of 8 and instead, try something like our Dumbbell Squat Complex #2, and perform it 3-5 times, depending on your level.
5 Jump Squats (no weight)
1 Tempo Dumbbell Squat* + 1 Dumbbell Squat x 5
5 Jump Squats (no weight)
Rest 2:00 between sets
*:03 down on the tempo squat. See video for demo!
Pistol Modifications
The Pistol Squat is nearly impossible, but some of you freaks can do them so let’s go! If you can’t, choose any single leg option that you like. Single Leg Options: Split Squats, Lunges, or Step Ups.
Strict Pull Up Modifications
If you have bands or an assisted pull up station available, this should be doable! If you don’t, you can choose to swap in an option from our Pull Up Strength Program or do Bodyweight Rows or Bent Over Rows. If you are at a gym and have a cable station available, go for a cable pull down! That’s a great way to get strong too!
Cool Down
1-2min of Couch Stretch on Each Side
1-2min of Chest Stretches on Each Side
1-2min of Child’s Pose
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