A: Front Squat
In a 4:00 Window Hit3 Reps @70%2 reps @75%1 Rep @80%
Rest remainder of the window.Repeat x3 Total Sets
Each Set Build PercentageSet 2: 73, 78, 83 Set 3: 75, 80, 85
B: 4 x 3 Min ON/ 2 Min OFF (16 Min)12 GHD10 Box Jump Step Down (24/20″)36 Double Unders
WODprep Strategy Top Tips:
For the front squat workout, focus on maintaining a controlled descent and explosive ascent. Start with a solid warm-up to activate your lower body and core.
- Warm-up (10 minutes): Include dynamic stretches, bodyweight squats, and light front squats to prepare your muscles.
- Set 1: Begin at 70% of your one-rep max. Ensure proper form, keeping your chest up and core engaged throughout. Gradually increase intensity with each rep.
- Set 2: Progress to 73%, maintaining consistent form. The 2-minute rest allows for recovery without letting the heart rate drop significantly.
- Set 3: Push to 75%, focusing on a powerful lift. The incremental percentage increase challenges your strength progressively.
- Rest between sets: Use the remainder of the 4-minute window wisely. Relax, control your breathing, and mentally prepare for the next set.
- Build Percentage: Each set builds on the previous, enhancing muscle engagement. Precision in percentages ensures a gradual and effective strength-building process.
B: GHD, Box Jump, Double Unders Circuit
- Efficient Transitions: Minimize downtime between exercises during the 3-minute work intervals. Transition smoothly from GHD to box jumps and then to double unders.
- Pacing: Manage your pace to sustain intensity across all rounds. Consistency is key to maximizing overall effort during the 16-minute session.
- Box Jump Technique: Emphasize a controlled descent and explosive jump on the box. Step down deliberately to reduce impact on your joints.
- Double Under Focus: Stay relaxed in the shoulders and wrists during double unders. Find a rhythm to conserve energy. Keep your wrists close into the body to avoid tripping up on the rope when you get tired.
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