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Tuesday 14

14 Mar Posted by in Uncategorized | Comments

Workout of the Day

Context: Mental Toughness

Mobility: Ankle

Skill Practice Warm Up: Spend 8 min working on pistols and progressions, 3 reps per leg for 4-5 sets.

Strength: 8×1 back or box squat – 4 of 15, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats

Super Set: 8×3 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: “Diablo Mini Crippler”

As many reps as possible in 7 minutes.

30 back squats

Max double unders until the time runs out. Record number of successful double unders only.

Performance: 95/155
Athletic: 55/95
Health: 35/55

Scaling Guide: 100-350 reps. You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.

Compare to: NEW WORKOUT

Optional ‘Cash Out’: Tabata row or airdyne for cal

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