16
Strength
20 minutes to complete
Split Stance DB Romanian Deadlift (Weight)
*Build to a moderate weight; stay the same or build across sets
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
Superset With
Spanish Squat (Weight)
Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion.
Metcon (Time)
30-24-18-12-6
Calorie Row
Dumbbell Bench Press (2×50/2×35)
Calorie Row
Dumbbell Bench Press (2×50/2×35)
*Women’s Calories: 24-20-14-10-5
Target time: 10-12 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the row and be prepared to perform strategically planned sets on bench to avoid burn out.
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the row and be prepared to perform strategically planned sets on bench to avoid burn out.