Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-06-10

Strength

Back Squat 16 Minutes to Work to a Heavy Back Squat (week 2/2)‍

Set 1: 6-8 Reps @ 50-65%
Set 2: 5 @ 75-77%
Set 3: 3 @ 77-82%
Set 4: 3 @ 82-85%
Set 5: 2 @ 87-92%
Set 6: 1 @ 90-95%
Set 7: 1 @ 95%+Set 8: 1 @ 100%+ New PR‍

We recommend following the above rep scheme and hitting a set about every 2:00 min and increasing rest for heavier sets if needed. Make sure you get reps in as you are warming up. You will feel warmer and movement patterns feel more natural with more warm-up rather than less. The % are suggested to help you get to your max weight and feel warm! If you plan on using a belt past 80%, start getting adjusted to it early and tighten it a little more each set. ‍

We are always ok if you want to stay below percentages, and if you don't prefer reaching top end percentages continue sets 4-6 with 80-85%.