3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
1 Pause Front Squat + 2 Front Squat @ 7/10 RPE
1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
*Pause Front Squat is 3 seconds in the bottom of the squat.
2 Sets
1:00 Row OR Ski (moderate)
10 Kip to Swing
5 Box Dip
:15 Free Handstand Hold
1 Set (at workout pace):
2 Bar Muscle Ups
2 Synchro Front Squats (at workout weight)
10’ Handstand Walk
4 Rounds:
16 Bar Muscle Ups (Split as desired)
15 Synchro Front Squats (115/80)
30ft Handstand Walk (each, at the same time)
PAIN CAVE! Grab a partner that is willing to suffer. We want you to be aggressive with how you approach each station. Figure out a strategy that allows both to stay in attack mode through the 4 rounds. This should look like a high-intensity Team Semi-final workout.
How it should Feel:
LACTIC ACID PARTY! You both should be on the ground after this one. Go harder than you think, it goes by fast.
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: 2-3 sets, so figure out who has the extra rep or set or alternate each round of who does more. After the handstand walk, you should run to the pull-up bar.
Front Squats: Lightweight (-50%), so squat clean that first rep and get right to it. The synchronization happens at the bottom of every rep, practice before starting, and don’t you dare break up these sets.
Handstand Walk: Not synchro, so shake out the arms quickly, take a deep breath, and get to work. The distance is short, so unbroken is all we ask. *cannot start next set until both athletes are finished*
Ab werk
For Time:
50 V-Up PVC Pass Thrus
Every 2:00