This week’s workout of the week is a two-parter: strength plus metcon! Our main focus is the strength piece for today. We add a little finisher that directly ties into it, so we can wrap up the session with a good sweat and some heavy breathing!
Every minute on the minute for 5 minutes:
12 Shuttle Runs (10m) + AMRAP Front Squats (115/80)
We are squatting today! Part one is working off of a rack, building to heavy sets of 2 reps on the front squat. The focus here is 5 heavy sets of 2 reps, so take your time to build up to heavy territory before recording these 5 sets. We can stay consistent with weight here or we can build through those 5 sets to a 2 rep max for the day!
Our finisher is 5 minutes of continuous work. Despite being an EMOM, we do not have rest built in! At the top of the minute, we complete 12 shuttle runs (at 10 meters each) and then cycle as many front squats as we can until the minute is complete. At the top of the next minute, we repeat! Over the course of the 5 minutes, our goal is to accumulate as many front squats as we can!
The squats in our finisher are designed to be lighter; somewhere around 35% of the heavy double you hit earlier. They are also coming from the ground, which means cleaning it to your shoulders needs to be factored in. Our shuttle runs need to take around 30-40 seconds to complete. This will get very challenging as fatigue builds in our legs, so choose a conservative number of reps when scaling. It’ll likely get closer to 50 seconds of running if you really hammer the squats each time!