Front Squat
3 Sets:
3 Front Squats at 83-88%
* Rest 3 Minutes Between Sets
"Cream of the Crop"
On the 2:00 x 8 Rounds:
100 Meter Farmers Carry
Max Dumbbell Reps
Rounds 1-3-5-7: Dumbbell Goblet Squats
Rounds 2-4-6-8: Dumbbell Push-ups
Double Dumbbells: (50/35)'s
MUSCULAR ENDURANCE
KG | (22.5/15)
Age Group
13-15 & 55+ | (35/25)'s
KG | (15/11)
On the 2:00 x 8 Rounds:
100 Meter Farmer's Carry
Max Reps
Rounds 1-3-5-7: Dumbbell Goblet Squats
Rounds 2-4-6-8: Handstand Walk (1 rep = 10 ft)
Dumbbells: (50/35)s
KG | (22.5/15)
In part 1, This is the third week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.
In part 2, We don't get a break from the dumbbells in today's muscular endurance workout. The carry is designed to take around 1:00, giving you 1:00 to accumulate reps with the dumbbells. Alternate each round between goblet squats and deficit push-ups. Pick a weights/variations that allow you to complete 10-25 reps each round.
Score: Total Dumbbell Reps
Intended Intensity: RPE 5
Target Loading: Light-Moderate
Fitness Attribute Improved: Muscular Endurance
Target Score: 115-215 Reps
Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry unbroken in about 1:00. If you cannot achieve that, please adjust your weight.
Dumbbell Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell.
Dumbbell Push-ups: Chest must still touch the ground each rep, not the top of the dumbbells
Hand Placement
Hands should be slightly wider than shoulder-width apart.
Hand on the dumbbells.
Wrists should be in line with the shoulders.
Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.
FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
8x 10m Carry Segments
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
20 Shuttle Runs (1 rep = 10m)
DUMBBELL GOBLET SQUATS
Reduce Loading
Sub Kettlebell (53/35)
Single Dumbbell Front Squats
Barbell Front Squats (75/55)
Air Squats
DUMBBELL PUSH-UPS
Reduce Reps
Deficit Push-ups on Plates
Regular Push-ups
Box Push-Ups (Hands Elevated)
Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Dumbbell Push-Up Warm-Up | Tell, Show, Do, Check
Front Squat | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-58 minutes)
Look For
Post Workout Clean Up & Chat (58-60)
Machine Conditioning
5 Sets For Quality:
1,000/900 Meter Row [RPE 5-6]
1,000/900 Meter Echo Bike [RPE 3-4]
Mindset
Anais Nin
"Dreams pass into the reality of action. From the actions stems the dream again; and this interdependence produces the highest form of living."
Dreams inspire action, which in turn renews and evolves the dream, creating a fulfilling and dynamic life.
