3 Sets:
3 Back Squat at 85%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Limbo"
For Time:
15-12-9-6-3 Front Squats (155/105)
5-4-3-2-1 Rope Climbs (15')
Time Cap: 15 Minutes
AEROBIC POWER [VO2 MAX]
KG | (70/47)
Age Group
13-15, 55+: (105/75), 12' Rope
KG | (47/34)
45-54: (135/95)
KG | (61/43)
5 Rounds For Time:
15-12-9-6-3 Front Squats (185/135)
2 Legless Rope Climbs (15')
Time Cap: 15 Minutes
KG | (83/61)
In part 1, This is the Third week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
We have a descending rep scheme of front squats and rope climbs in this 5-round workout. Your first round should start at a brisk, challenging effort, such as an RPE of 7. It will require more effort just to maintain this effort by the end of the workout.
Intended Intensity: RPE 7-8
Target Loading: Moderate (55-65%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 6-12 Minutes
Front Squats: Choose a moderate barbell weight that allows you to complete each round in no more than 2 sets.
Rope Climbs: Your first set of rope climbs should be a rep number or variation that takes less than 2:00 to complete
Grip the ground
In both our squats we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
Work at a hard, crisp effort from the beginning. When we say to work at an RPE 7-8, this means you should be starting at an RPE 7-8. The reality is that by the end of the workout, it will feel like an RPE 8-9 just to hold the same pace you started at.
The front squats and rope climbs will interfere with each other. We suggest working hard and fast on the front squats and pacing the rope climbs, working through them at a rate you are confident you can maintain. This might look like completing 1 rep every 30-45 seconds.
FRONT SQUAT
Reduce Loading/Reps
Sub Dumbbells (70/50)
Goblet Squats l(70/53)
30-24-18-12-6 Air Squats
Back Squat (185/135)
ROPE CLIMBS
Reduce Height
Lay to Stand Climb
15-12-9-6-3 Strict Pull-Ups
15-12-9-6-3 Ring Rows
15-12-9-6-3 Toes To Bar
20-16-12-8-4 Alternating Dumbbell Plank Rows (Renegade Row)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Rope Climb Specific Warm-Up
Barbell Flow
Back Squat Specific Warm Up
(24-39 minutes)
While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
Building Sets:
(39-45 minutes)
Practice Round
Break
Workout adjustments if needed
(45-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Killer Core
AMRAP 2: Plate Carry (Overhead)
AMRAP 2: Plate Twists (Standing)
AMRAP 2: Plate Overhead Sit-ups
AMRAP 2: Plate Side Bends
* No Rest Between AMRAPS
Mindset
Dalai Lama
"I find hope in the darkest of days, and focus in the brightest. I do not judge the universe."
Maintain hope during tough times and stay focused during good times; don’t judge life too harshly.
