Workout of the Day
Context: Mental Toughness
Skill Practice Warm Up: Spend 8 min working on pistols and progressions, 3 reps per leg for 4-5 sets.
Strength: 8×1 back or box squat – 4 of 15, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats
Super Set: 8×3 single arm ring row, “across,” scale to the same challenge
Metabolic Conditioning: “Diablo Mini Crippler”
As many reps as possible in 7 minutes.
30 back squats
Max double unders until the time runs out. Record number of successful double unders only.
Scaling Guide: 100-350 reps. You might want to think about scaling up the weight if you are a good squatter and you don’t want to do hundreds of double unders.
Compare to: NEW WORKOUT
Optional ‘Cash Out’: Tabata row or airdyne for cal