Mobility: Hip (playlist video here)
Skill Practice Warm Up: Spend 8 minutes working handstand and handstand push up progressions. Aim to complete 3-4 sets of 3-4 reps with the largest range of motion possible (kipping okay if you are ready).
Strength: 3-3-3-3-3 Back or Box Squat (5 sets of 3 reps, increasing weight to max).
Super Set: 5×3 single arm KB row (5 sets of 3 reps per arm, “across,” scale to the same challenge for each set).
Metabolic Conditioning: “Duel at Sea 2.0”
4 rounds for Max REPS Competing AGAINST your partner –
Back squat for max reps (135lbs, 85lbs, 55lbs)
Choose who will get the rower first and who will start on squats. Flip a coin, play rock-paper-scissors, or whatever if no consensus can be reached. While one athlete rows, the other gets as many back squats as possible (being smart for a 4 round workout of course). When the 300m is up, the two rotate. The winner is the person with the most squats in the end.
Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed.
Final score is the total number of back squats performed.
Scaling Guide: 40-95 Reps (per person)
Compare to: May 21, 2016
Coaching Tips: It doesn’t matter much if you start as the rower or the squatter, pace this according to your own strengths. That said, be wary of trying to sprint on the rower, it will be harder to recover from that than the squats. Pay attention to your ‘opponent’s’ distance on the rower so you can do a big set at the end before they finish their final row.
Optional ‘Cash Out’: 15 wall ball, 200m run with medball, 2 rounds