Warm-Up
General Warm-Up
2:00 Cardio Choice
2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4-5 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Strength: Front Squat
Every 1:30 x 10 Sets
3 Front Squats
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Conditioning
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Time Cap: 15:00
Score = Time
Kettlebells: 2 x 24/16kg
Goals: 11:00-15:00
Stimulus: Muscular Endurance / Leg Stamina
RPE: 7.5/10
Primary Objective: Consistent pacing across all 6 rounds, maintaining the same work tempo in round six as round one.
Secondary Objective: Unbroken lunges and air squats throughout, with strategic breaks on the push-ups as needed to protect later rounds.
