Back Squat Jumps [0:00-10:00]
3 Sets:
5 Back Squats Jumps @ 20%
3 Unweighted Vertical Jumps
* Rest 2 Minutes Between Sets
Front Squat [10:00-25:00]
3 Sets:
2 Front Squats at 85-90%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Altitude Sickness" [30:00-40:00]
On the 1:30 x 6 Sets:
200 Meter Run/Row
Bodyweight Reps Time Remaining
[Alternate Between]:
A Rounds: 200 Meter Run + Air Squats
B Rounds: 200 Meter Row + Burpees
Age Group
Same as class
On the 1:30 x 6 Sets:
200 Meter Run/Row
Bodyweight Reps Time Remaining
[Alternate Between]:
A Rounds: 200 Meter Run + Single Leg Squats
B Rounds: 200 Meter Row + Burpees Over Rower
In part 1, The goal of today's plyometric work is to improve horizontal and vertical power, reactive strength, tendon stiffness, and quickness through controlled, explosive, quick efforts. Back Squat Jumps: Use a light barbell in the back rack. Squat all the way down, then explode vertically, pulling the bar into your shoulders as you jump. Focus on rapid force production and aggressive knee and ankle extension with a clean, tall landing. Reset between jumps.
In part 2, This is the seventh 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.
In part 3, You'll complete 3 rounds each of the run + air squats and row + burpees, alternating back and forth between the two. There is no rest between rounds, 9:00 straight.
Score: Total Bodyweight Reps
Intended Intensity: RPE 8-9
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 80-100 Reps
Choose run/row distances that take 1:00 or less to complete, giving you at least 30 seconds on the bodyweight movements. Men and women row the same distance today.
Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.
Knee Tracking
Ensure that the knees are tracking in line with the toes during the descent and ascent of the squat. Avoid inward collapsing or outward drifting of the knees.
We want to work hard from the beginning. We only have 3 full rounds of this workout, so we should be able to increase our pace from round to round.
Do not push so hard that your form breaks down. Sound movement should always be our top priority.
200M RUN/ROW
200m Ski
12/10 Calorie Echo Bike
500m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
AIR SQUATS
Squat to a Box
Lunges
Wall Sit Hold
BURPEES
Push-Ups
No Push-Up Burpee
Mountain Climbers
Box Jumps
If athletes need to share rowers, have one group start on run, and other group start on row.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-20 minutes)
Front Squat Specific Warm-Up
Plyometrics (20-30 minutes)
Back Squat Jumps: Use a light barbell in the back rack. Squat all the way down, then explode vertically, pulling the bar into your shoulders as you jump. Focus on rapid force production and aggressive knee and ankle extension with a clean, tall landing. Reset between jumps.
(30-45 minutes)
N/A
(50-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Zone 2
40-80 Minute Bike Erg
RPE: 2-3
Mindset
Confucius
"I am not bothered by the fact that I am unknown. I am bothered when I do not know others."
Personal recognition isn’t as important as understanding and connecting with others.
