Hi guys! No classes on Saturday, but below are your WOD options. Have a good weekend!
3 mins of running, biking, or rowing, followed by…
2 rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
8 hip & back extensions
10 glute bridges (empty barbell)
4 broad jumps
Tempo Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Eccentric (descent): 7 secs
Pause (bottom): 3 secs
Concentric (ascend): explode up
Pause (top): 1 sec
Super Fitness Robot load: 70% or more of 1RM.
More Likely load: 50% or more of 1RM.
(Consider scaling if this seems unrealistic.)
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 3x 25 m
Bulgarian Split Squat 4×12, 50/35 lbs
At Home: Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
If you need an added challenge, during the rest periods maintain an active position in the bottom of the squat. However, be advised, this is an extremely challenging and taxing way to do the workout. Most people should just do regular Tabata air squats.
Cool down for 5-15 mins by casually walking, jogging, biking,or rowing, then stretch.
Kneeling Lay Back: Hold 1-2 mins.
Hamstring Stretch: Hold 1-2 mins per side.