Matador

For Time:

Every 3:30 x 3 sets

2 rounds:

7 Push Press
7 Front Squats
7 Line Facing Burpees

Load: 105/80 lbs

WODprep Strategy Top Tips:

Warm-up (10  minutes): Today’s workout is going to be almost full effort rounds for each working period. Warm up each pattern well. Hit some empty bar push presses and some goblet squats to open up the squat. From there, some primer rounds to figure out your pace and transition will be helpful. 

Stimulus:. Lactic threshold work and repeatability.  

Strategy: We’re going to approach this piece with some intensity. Focus on hitting the push press right into the front squats. From there, hit the line facing burpees quickly, but knowing you still have another round to do in the interval.

• Push Press- These should be unbroken right into the front squats. Make sure you are locking out out your knees.
  
  
• 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
  
  
• Line Facing Burpees- Remember this is not a bar-facing burpee. Find a line or make a line on the floor and you must hop over the line, no two-foot takeoff is needed.

Watch the video below, where Ben will show you the tools to take your fitness to the next level!

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Want to learn more?

Want more workouts like this one? This workout was taken from our Master’s RX Programming!

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