For Time:
50 Front Squats40 Straight-legged Sit-ups30 Lateral Burpees over the Bar 20 Hand-Release Push-ups10 Squat Clean Thrusters
Load: 95/65lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have a good amount of squatting today, so use some hip switches and cossak squats to get the hips moving. Use some hollow rocks and scapular push ups to get our other movements warm.
Stimulus:. Movement Density and chipper pacing
Strategy: Select a weight that will allow for big sets to open the workout. We want to be completing those Front Squats in about 3-4 sets. For the sit-ups, use that as a chance to recover the legs and just move steadily. Stay low to the ground on the burpees, and break up the hand release more than you think you may need to! For the Squat clean thrusters, aim to hold onto bigger sets if possible.
- Front Squat– Squat cleaning the first rep will be a useful tool. Make sure to stand your reps up to full hip and knee extension, and breathe throughout the rep. This shouldn’t be a weight you have to brace all that much
- Straight-Legged Sit-Ups- Starting in a prone position, Have your hand out in front of you. Unlike the Abmat situp, we are not going to get any use of our hands in this setup. Purely use your abs to drive up to a seated position.
- Squat Clean Thruster– This will be a thruster, but after the press to lockout, you will return the bar back to the ground, where you will need to perform another squat clean. Focus on breathing normally, and keeping feet engaged throughout lift.
Watch the video below, where Ben will show you the tools to take your fitness to the next level!
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Want more workouts like this one? This workout was taken from our Master’s RX Programming!
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