A. Back Squat Baseline – 20 Mins to find a heavy
M:
4 RFT
60 Double Unders
50Ft 2DB Front Rack Lunges 35/20
10 DB Facing Burpees
Program Notes:
We’re kicking the week off with intention—testing back squat strength and
then moving into a lunge-heavy, midline-intensive grind. The double unders force
rhythm and breathing control, lunges challenge front rack positioning and unilateral leg strength,
and the DB burpees bring the heart rate up. It’s not about redlining.
—this is a steady mover that rewards composure and consistent reps. Don’t come out too hot.
Set your pace and stick to it.
Scaling the Metcon:
RX+: 50/35 DBs, 75 Double Unders
Intermediate: 35/20 DBs, 40 Double Unders
Scaled: 25 Single Unders, 35/20 DBs, DB Step-Back Lunges
Beginner: Jumping Jacks, Bodyweight Lunges, Incline Burpees
Longevity: Marches or penguin taps, goblet lunges, low-impact burpees