Bring a Friend Day!
A. Front Squat
E:2:00 x 5 reps at 65-80%
M:
For time:
4 Rounds with a partner; split reps; run together
30 DB Box Step Ups 24/20
30 Push Ups
Run 200m
rest 4 mins
4 Rounds with a partner; split reps; run together
30 Wall Ball Shots 20/14
30 Pull Ups
Run 200m
Program Notes:
It’s bring a friend day! We are running our guests through a typical class day.
This is an accessible day that anyone could jump into but still meets our needs for the program block.
Intelligent scaling is required to meet intention and skill level for our guests.
A.
Our Front Squat work progresses into percentage work today. New comers should be scaled per individual need.
If a proper front rack and/or squat depth is not yet present then a tempo goblet squat should be used with 10 reps.
This statement is true of all athletes. Form first. If we can not perform a movement with quality technique yet then a scale is needed.
Metcon intention:
A fun full body partner workout. Camaraderie.
Partner work is great because it is essentially built in 1:1 interval work.
The moves chosen and the rep split today should allow for repeated short burst intensity.
The middle 4 min rest is intended to allow for repeated intensity over time.
The result from a workout like this is increased power, endurance and speed. When it is your turn to work, work hard and fast.
Scaling the metcon:
- All sets should be unbroken
- Scale weights, reps and movements to allow for unbroken sets that become challenging but not impossible to sustain
- running can be scaled with other monostructural movements
- Squat form is priority over the wall ball shot so if wall ball depth becomes or is shallow, scale to air squats or goblet squats