*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Front Squat Build: 7×2 to 90% (heavy set of 2)

60, 65, 70, 75, 80, 85, 90%

11-1 Countdown by 1’s of:

  • Burpee Box Jumps (20/24)
  • Toes to bar

Stimulus Goal:

Why Do This Workout?  Increase your front squat strength, which will in turn increase your overall strength as doing heavy squats creates a stimulus that makes everything stronger. The countdown will help increase your functional fitness of moving your own bodyweight around dynamically. Prepare for a sore core and sore legs.

Duration and Feel: Start light and work up to a heavy set of 2 front squats.  The last set of 2 reps should be very heavy, but not quite a 2 rep max. Should have 1 rep left in the tank.
Try to keep moving through your burpee box jumps one rep at a time with a consistent pace. The toes to bar will likely require some breaks, which is okay. Try to take small rests even if that means taking breaks more often for the toes to bar. Try to finish under 17 minutes for the countdown.

Specific warm-up focus: Make sure the hips and core are activated and loose for both the squats and the countdown. Hollow rocks, yogi squats, and straddle stretch would be good before today’s workout. 

Scaling Options: Lower box height or step ups on the burpee box jumps. Toes to bar, then knees to elbows, then knees as high as can, then no kipping knee raises for scaling toes to bar.