GENERAL WARMUP

1 Round

1 Minute Active Spidermans
1 Minute Glute Bridges

2 Rounds

30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)

1 Round

200 Meter Run
1 Minute Glute Bridge Walkouts

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds [Each Side]

Lateral Squat Hold: 30 Seconds [Each Side]

Dumbbell Squat Hold: 30 Seconds

WOD

21-18-15-12-9-6-3:
Double Dumbbell Squats
200 Meter Run

WORKOUT VARIATIONS

HOME GYM

21-18-15-12-9-6-3:
Double  or Single Dumbbell Squats
200 Meter Run

Same as Prescribed Workout

BARBELL

21-18-15-12-9-6-3:
Front Squats 65/95
200 Meter Run

DESCRIPTION

• The running in today’s descending rep scheme couplet gives us a “break” from the double dumbbell squats
• After completing the full set of squats, you’ll run 200 meters before starting the next round
• We intended time range for this workout is between 10-18 minutes

DOUBLE DUMBBELL SQUATS

• To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
• If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
• With 84 total reps, take a look at some options for modifying volume:
• Complete a fixed number each round [7-10 Reps]
• Stay with descending rep scheme [14-12-10-8-6-4-2]

RUN

• When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

DOUBLE DUMBBELL SQUATS

Holding the Bells

There are several ways to hold the dumbbells when completing this movement. Each athlete has their own personal preference. The goal is to choose the option that is most comfortable for larger sets while maintaining balance over the middle of the foot. See below for the list of common options and take a look at the Workout Overview Video for a visual of each:
* Traditional: Back bells on the shoulders with the front bells pointing straight ahead
* The Face Mask: Back bells on the shoulders with the front bells touching under the chin for stability
* The Shoulder Pads: The handles of the bells resting on the shoulders with the front bells supported by the hands
* The Jet Pack: Back bells resting on top of the shoulders with the back bells touching each other behind the head for stability

MODIFICATIONS

RUN

• 250 Meter Row
• 200 Meter Ski Erg
• 500 Meter Bike Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 150 Meter Trueform or Air Runner

DOUBLE DUMBBELL SQUATS

• Barbell Front Squats 65/95
• Single Dumbbell Goblet Squats
• Odd Object Goblet Squats
• Wallballs
• Medicine Ball Squat Cleans

STRATEGY + WOD

DOUBLE DUMBBELL SQUATS

• The majority of the double dumbbell squat reps will be completed in the first three rounds of this workout
• 21+18+15: 54 Reps
• 12+9+6+3: 30 Reps
• That being said, approach these opening three sets intelligently
• Once the legs get too fatigued, they take a lot longer to come back
• Start breaking up these reps before you have to grind out reps in order to delay this unwanted fatigue
• Briefly pausing at the top can be helpful in allowing the legs to recharge a bit

RUN

• In the earlier rounds of high rep squats, slowing down your runs can be helpful in stay consistent on the dumbbells
• As the reps start to decrease, you may find that you can slightly increase your running pace
• The more confident you are with the weight on the squats, the faster you can afford to run today
• Run at a pace that allows you to get your hands on the bells within 5 seconds of returning from the run

AFTER PARTY

OPTION 1: BODY ARMOR

50 V-Ups
1:30 Hollow Hold
50 V-Ups

OPTION 2: STRICT HANDSTAND PUSH-UPS

1 Set for Max Reps