Front squat: build to a safe and relative 1 rep max
Alternating Tabata of: (16 total rounds of, 8 total minutes)
- Alternating DB hang squat cleans (25/35)(alternate arms each repetition)
- Toes to bar
Why Do This Workout? Lower body core and strength development. The front squats will hit the raw lower body and core strength. The hang squat cleans will work your dumbbell clean coordination as well as push your squatting and hinging stamina. The toes to bar will work your abs, lats, and bodyweight coordination and control. Expect to have sore abs and sore quads. Make them lower body beach muscles look good!
Duration and Feel: The time is already there, so the time is obvious. Tabata is 20 seconds of work and 10 seconds of rest. You will do that work to rest ratio for 16 rounds, 8 total minutes. For the alternating DB hang squat cleans, try to hold on to the dumbbell for the whole 20 seconds without dropping. No dropping more than once, or if you do then you need a lighter DB. For the toes to bar, you will likely need to drop down several times during the 20 seconds. Do the best you can to take small rest breaks, but plan to take somewhat frequent breaks during the toes to bar sets.
Specific warm-up focus: Hips, core, and a little bit of the lats/shoulders. Hollow body rocks, leg raises, superhero raises, and yogi squat would be good.
Scaling Options: Lighter weight for the DB hang squat cleans. Toes to bar scale to: knees to elbows, knees to chest, knees as high as can, strict knee raises, v ups on the ground.