In part 1, This is the second week of our 4-week Triple Threat strength cycle.  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.

Part 2, Today is a high-intensity quad burner! The balance will be how fast you can go on the rower while still being able to complete the front squats quickly and unbroken.

Score: Time

Intended Intensity: RPE 8-9

Target Loading: Light (35-45% of 1RM Front Squat)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 6-10 Minutes 

Choose a front squat weight you can complete unbroken and a row distance that takes about 1:00 to complete.

Core Engagement:

Coach athletes to engage their core throughout the movement. A tight core provides stability and helps maintain an upright torso position.

Five-round workouts require a nuance of pacing and strategy, but the nature of this workout means your effort should always be high. Your first round will naturally be fast, rounds 2-4 should all look very similar, and round 5 is where you give your final push. 

Use the row to moderate the intensity of the workout, rowing at a pace that allows you to transition smoothly and complete the front squats quickly and ideally unbroken. 

If you have to start pausing at the top of your front squats within 4 reps of a set, break the front squats into 2 sets so you can maintain a quick cycle rate. This will also keep your row pace higher. 

15/12 CALORIE ROW

1:15 Time Cap
12/10 Calorie Ski
15/12 Calorie Bike Erg
12/10 Calorie Echo Bike
200m Run
1:00 Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees

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FRONT SQUAT

Reduce Loading/Reps
Sub Dumbbells (50/35)s
Goblet Squats (70/53)
18 Air Squats
Back Squat (155/105)

If you do not have enough bikes, you can split the class in half and have people start on the squats.  This still may cause some overlap so be prepared to have to sub a different machine if needed.