Workout of the day
Focus on squats. Use one barbell weight for both movements. Aim for strong, smooth reps. Keep intensity medium.
The workout of the day consists of:
EMOM 14 minutes (7 rounds each movement):
- Odd minutes: 8 Back Squats (RX: 85kg/185lb)
- Even minutes: 8 Deadlifts (RX: 100kg/225lb) Use 85kg/185lb for both movements as capped by the squat. Start each minute with the movement listed. Rest for the remainder of the minute.
Scaling
Intermediate:
- 8 Back Squats (60kg/135lb)
- 8 Deadlifts (60kg/135lb) Beginner:
- 8 Goblet Squats (single DB or KB: 16kg/35lb)
- 8 DB Deadlifts (two DBs: 2x16kg/35lb or KBs)
No equipment
- 8 Air Squats
- 8 Glute Bridges Use a backpack or odd object if able.
Warmup
- 2 min rowing, biking, or jogging
- Joint circles: ankles, hips, shoulders
- 8 Air Squats
- 8 Glute Bridges
- 6 Inchworms with push-up
- 8 Empty Bar Good Mornings
- 6 Empty Bar Back Squats Repeat 3 rounds. Increase speed each round. Use empty barbell on round 1 and 2. Use working pace on round 3.
Cooldown
- 30 sec foam roll quads, then 60 sec quad stretch each side
- 30 sec foam roll hamstrings, then 60 sec hamstring stretch each side
- 30 sec foam roll glutes, then 60 sec figure-four stretch each side
- 30 sec foam roll back, then 60 sec lying spinal twist each side
