15 Front Squats (95/75lbs)
- If you don’t have a rower, sub with a 400m Run.
- If you don’t have a barbell for front squats, do heavy goblet squats
500m Row/400m Run
10 Band-Assist Pull-ups*
15 Goblet Squats (70/50lbs)
250m Row/200m Run
10 Ring Rows**
15 (Goblet) Squats
100m Row/100m Run
10 Banded Rows***
15 Squats to Target****
General Note: As you can see the movements become easier. Pick the appropriate movement based on your skill level. You can mix and match scales.
*See video below
**Change the location of your feet to increase/decrease difficulty. The more vertical you stand, the easier. Make sure they’re challenging, but you can do them for the first round unbroken, and the next rounds breaking no more than once. If you don’t have rings, watch this video
***If you don’t have ring or bar for ring or inverted rows, watch this video
****If you are still working on squat mechanics/if you have only ever done a handful of squats, do not use a weight. Follow the video below, and squat to a ball or box during the workout.