“SQT”
3 RFT:
10 GTOH (42.5/30kg)
4 x 50 yard shuttle
Time cap: 7 minutes
Scaling:
This is a short, sharp workout. Reduce the weight on the barbell if needed, to enable to to cycle through reps.
Top tip:
We’ll be working on smooth barbell cycling today. Just dig in on the run.
A) Thrusters: 10,8,6,4,3,2,2
B) Death by burpee over empty barbell: 2,4,6…
For the thrusters you will build to a heavy double. These will be from the floor.
For the burpees, in minute 1 do 2 reps, in minute 2 do 4 reps, in minute 3 do 6 reps… and so on until you can’t complete the specified number in the time.
Scaling:
No need to scale today!
Top tip:
You’ll be able to move through the early sets of thrusters without much rest, but take your time when you get to the heavier sets. Aim to increase load every set.
Go steady on the burpees. You’ll have loads of rest for the first few rounds but it will quickly bite. Find a pace you can hold onto and have a target in mind.
A) 20 min alt. EMOM
1. 5 bench press + 15 push ups
2. 3 strict CTB pull ups + 10 ring rows
3. 10 strict ring dips
4. 15 sit ups
B) 10 min EMOM
50 double unders
Scaling:
Bench press – pick your own weight for the bench press – this should be manageable unbroken but challenging for the last couple of reps.
Push ups – reduce volume or go from your knees if you don’t have full push ups yet
CTB – if you need to scale, first reduce the number of CTB. If you can’t do any CTB go to regular chin over bar.
Ring Dips – reduce volume or use your feet for assistance if needed
Double unders – reduce the number if needed. If you’re just getting double unders this is an opportunity to practise. Get as many as you can in 40 seconds each minute, giving yourself 20 seconds full rest.
Top tip:
200m run
50 deadlifts (60/40kg)
200m run
40 front squats (60/40kg)
200m run
30 front rack lunges (60/40kg)
200m run
20 power cleans (60/40kg)
200m run
10 shoulder to overhead (60/40kg)
Time cap: 25 mins
Scaling:
The weight is the same for all barbell movements, so scale accordingly
Top tip:
Pick the right weight for you! You should be able to maintain linked sets of 5+ for all movements
4 rounds
1:00 on each station (rolling clock)
1. Row
2. Push ups
3. Pull ups
4. Inverted burpees
5. Rest
Scaling:
Push ups – use a box if you don’t have multiple reps from the floor (with great body position and no worming)
Pull ups – do ring rows if you don’t have pull ups yet
Inverted burpees – do regular burpees if you’re not comfortable kicking up against the wall
Top tip:
You should move straight on to the next movement each round, so don’t go out too hard on the row. See if you can keep consistent numbers across all 4 rounds
2 mins max effort / 2 mins rest between stations
A) Burpees
B) Row
C) DB snatch (22.5/15kg)
D) Box jumps (24/20”)
E) Bike
F) Double unders
Scaling:
DB – select a weight you are comfortable moving for high volume reps
Box – reduce height if needed
Double unders – 2 mins DU practise if you can’t string them together yet!
Top tip:
You’ll have plenty of rest; hold on longer than you think you can and push through the last 30 seconds
A) 12 minutes to build to a heavy 5 push jerk
B) 12 min alt. EMOM:
1. 5 DB BOR each arm
2. 40 second bar hang
3. 20 Russian twists
C) 1 min max cal bike
Scaling:
Pick your own weight on the BOT and Russian twists. Reduce hang time if needed
Top tip:
Think of the push jerk as a jump; get those legs doing the work.
Oh…. and bury yourself on the bike!
25 back squats (60/40kg)
20 back squats (70/45kg)
15 back squats (80/50kg)
10 back squats (90/60kg)
5 back squats (100/70kg)
*400m run after each round of squats
Time cap: 25 mins
Scaling:
Back squat – reduce weight if necessary. Start light enough that you can add a bit of weight every round
Top tip:
Run at recovery pace and add weight to the bar after each run, giving you a short rest before starting the next set of squats. This is a very leg heavy workout, scale accordingly!
