Warmup:

3X:

1:00 Echo Bike or jump rope or 200M jog (switch movement each round)

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 16June2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 on Paused Back Squats.  Over the last 9 weeks, we should be familiar with keeping tension during the 2-ec pause at the bottom of each rep.  Not letting the body relax at the bottom is key to keep us safe in these and build that overall strength in our Back Squat See if your numbers went up since 16 June.

WOD:

2 Rounds for Time:

600M Run

50 Double Unders

40/30 Cal Echo Bike

Pic courtesy of Road Bike Action.  RIP, Pee Wee!

We’ll be pushing into that lactic threshold today with a little cardio triplet.  Aim to keep your pace steady through all 3 movements so you have enough in the tank for round 2.

Scaling Options:

Run -> 750M Row

Dubs -> 100 Single Unders (ELITE: 100 Dubs per round)

Cool Down:

Pedal calves in Downward Dog – 2 Min

Figure 4 Wall stretch – 1 min per side

Video courtesy of Limitless PT & Performance