FRIDAY
| Strength
For load: 7-7-5-5-3-3 Front squats *Perform a new set every 2:00
Today’s front squats should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a heavy set to finish the day |
| WOD
6 min AMRAP: 1000/800m Row Max double-unders in remaining time
*Rest 3:00
6 min AMRAP: 2500/2000m Echo bike Max double-unders in remaining time
Active: 800/600m Row & 2000/1600m Echo bike Lifestyle: 800/600m Row & 2000/1600m Echo bike, single-unders
The workout should see machine distances possible inside 4:00 each and double-unders used as the skipping option only if consistent sets of 5+ are possible when fresh, else single-unders may be utilised today. |