4 rounds for time of:
400-meter run
10 bodyweight back squats
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Stimulus and Strategy: Today’s workout aims to test your lower-body stamina with moving a relatively moderate-to-heavy load. The loading of this barbell should be challenging, but you should be able to grind through 10 reps unbroken in each set. Take the barbell from a rack if available. Push the pace on the run only if you can maintain unbroken back squats. Otherwise, use this run as “recovery.” If you are planning on performing the Community Cup workouts, consider reducing the loading in today’s workout, focusing on quality of movement, and preparing for the week ahead.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the back squats, consider performing goblet squats with a dumbbell or kettlebell.
In case of injury or limitation, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the back squats, consider air squats to a target that allows for a pain-free range of motion.
Intermediate option:
4 rounds for time of:
400-meter run
10 ¾-bodyweight back squats
Beginner option:
4 rounds for time of:
200-meter run
10 back squats
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In the descent of the back squat, focus on sending your hips back and down while trying to “screw” your feet into the ground.
Resources:
Pose Running Drills | Lean and Pull
The Back Squat
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