240723 Tuesday WOD

High-Rep Back Squat Workout

Warm-up:

• 5-10 minutes of light cardio (jogging, cycling, or rowing)
• Dynamic stretches focusing on legs and hips
• 2 sets of 10 air squats

Back Squat Strength:

1. Back Squat: 3 sets of 20 reps

• Use a weight that is about 50-60% of your 1RM (one-rep max)
• Rest for 2-3 minutes between sets

MetCon for Time:

Complete 3 rounds of the following as quickly as possible for time:

1. 30 Wall Balls (20/14 lbs)
2. 25 Toes-to-Bar
3. 20 Dumbbell Front Rack Lunges (50/35 lbs) – alternating

Detailed Coaching Instructions:

1. Back Squat Sets:

• Maintain proper form with a shoulder width stance, strong core and straight back.
• Descend backwards and downwards until thighs are slightly below parallel to the ground.
• Drive up through the heels and exhale as you rise and return to the starting position.
• Careful to not lose form when the high rep scheme induces heavy breathing cardio-like response.

1. MetCon Movements POP:

• Wall Balls: Hold the medicine ball at chest level, squat down, then explode up, throwing the ball to a target above you. Catch the ball and immediately go into the next squat.
• Toes-to-Bar: Hanging from a pull-up bar, engage your core and lift your legs to touch your toes to the bar. Lower them back down with control.
• Front Rack Dumbbell Lunge: Start with the dumbbell on the front rack, perform a lunge by stepping with lead toe pulled up to ensure safe landing. Alternate leading foot. (Ex: Step with right, step with left, repeat)

Cool Down:

• 5-10 minutes of light cardio to bring your heart rate down
• Static stretching focusing on legs, hips, and back