Work in shifts – Mon 2.19.18

 In W.O.D.

Do this workout in shifts.  A group of 4 can work, while a group of 4 can rest.  I also contemplated doing this workout with Double Unders instead of Rowing.  As that is a skill that is needed to be improved upon for the Open and can help you with Leighna’s monthly challenge this month.

Skill:  Warm Up Front Squats and Box Jumps as needed

Conditioning:  Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Score is calories rowed each round


Related:
• The Front Squat
• The Box Jump

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

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