Strength:
Take 12:00 to Establish
5RM Front Squat
Modifications:
– For back pain or knee pain let’s consider moving to a box squat or split squat variation.
– For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 3:00 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
WOD:
“Engine Room”
3 Rounds for Time
20/14 Calorie Echo Bike
60ft (18m) Dual Dumbbell Walking Lunge
400m Run
25 Wall Balls
Dumbbells: 2 × 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg to 10/9ft
Bike Alternatives:
25/20 Calorie Bike Erg
22/17 Calorie Assault Bike
Score = Time
—
Level 2:
18/13 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb (12/7kg)
400m Run
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
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Level 1:
15/11 Cal Bike
50ft (15m) DB Lunge 25/15lb, 12/7kg
200m Run
20 Wall Balls (14/10lb, 6/4kg)
–
Masters 55+:
16/12 Cal Bike
60ft (18m) Dual DB Lunge @ 25/15lb, (12/7kg)
400m Run
25 Wall Balls (14/10lb, 6/4kg)
–
Competitor:
Echo Bike 25/20 calories
Lunges @ 50/35lb (22.5/15kg)
Wall Ball: 30/20lb (14/9kg)
–
Travel:
3 Rounds
1:00 Hard Machine of Choice
20 Dual Dumbbell Reverse Lunges
2:00 Treadmill Run
30 Air Squats
Dumbbells: 2 x 35/25lb, 15/12kg