Front Squat
3 Sets:
3 Front Squats at 87-93%+
* Rest 3 Minutes Between Sets
"Knock On Wood"
2 Rounds For Time:
30 Toes to Bar
30 Dumbbell Box Step-ups (20")
Dumbbells: (50/35)'s
Time Cap: 15 Minutes
MUSCULAR ENDURANCE
KG | (22.5/15)
Age Group
13-15 & 55+ | (35/25)'s
KG | (15/11)
AMRAP 15:
30 Toes to Bar
30 Dumbbell Box Step-ups (20")
Dumbbells: (50/35)'s
KG | (22.5/15)
In part 1, This is the fourth and final 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.
In part 2, We're working through big rep sets of toes to bar and dumbbell box step-ups in this muscular endurance workout. Both movements interfere with each other by taxing your grip. Choose reps, weights, and variations that allow you to complete each movement in 3:00 or less.
Score: Time
Intended Intensity: RPE 5
Target Loading: Light-Moderate
Fitness Attribute Improved: Muscular Endurance
Target Score: 6-12 Minutes
Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.
Hip Flexion
Watch for proper hip flexion as athletes bring their legs upward towards the bar. They should aim to lift their feet directly towards the bar while keeping their legs straight.
The aim of this training piece is to improve muscular endurance. Complete each movement in as few sets as possible, pushing yourself to muscular fatigue in each working set.
The best way to know when to break a set on muscular endurance work is to break as soon as you have a rep slow down or your technique worsens. Keep working for as long as you are able to maintain the same cadence and cycle rate as you started with, even if it means you are straining harder to do so.
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
DUMBBELL BOX STEP-UPS
Reduce Reps/Loading/Box Height
Sub Kettlebells
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
TTB | tell, show, do, check
Front Squat | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Run Conditioning
3 Sets:
600 Meters [RPE 6-7]
1 Minutes Rest
600 Meters [RPE 6-7]
1 Minutes Rest
600 Meters [RPE 6-7]
Rest 3 Minutes Between Sets
Mindset
Charles DeLint
"The road leading to a goal does not separate you from the destination; it is essentially a part of it."
The journey toward your goals is as important as achieving them; it shapes who you become along the way.
