Complete As Many Rounds As Possible (‘AMRAP’) in 4 Minutes:
8 Back Squat (50 / 35 kg)
8 Front Squat (50 / 35 kg)
REST 2 Mins
‘AMRAP’ in 4 Minutes:
6 Back Squat
6 Front Squat
REST 2 Mins
‘AMRAP’ in 4 Mins:
4 Back Squat
4 Front Squat
- That sneaky 4 minute time domain can be deceptive. You think its short so you tell yourself you can “sprint” your way through it. The harsh reality is that there is no such thing as sprinting for 4 minutes straight. However you can move FAST for 4 minutes!!
- Yup today is all about that beautiful thing called Intensity. The Squat weight is classed as light to moderate on both sides of the rack. The burpees, well burpees are a wonderful thing. They are full range, whole body working niceties. One of our favourite bodyweight moves on the ROD. Not just because they are so taxing & “arduous”, but more so because they are something that every single person can find a level of Intensity that pushes them individually. Theres no hiding from a bunch of burpees! And the best thing is, you can always do one more!!
- Oh nearly forgot, the barbell is taken from the floor!! Yup clean that thing up safely. Get it to your back-rack safely, & get it back again to the front safely! We don’t allow dumping anyways but no one get silly and let it go from behind the rack!!
- Lets get after it!!
- Hold the standards. Form is priority as always.
- Scale As needed.
Post Loads to Beyond The Whiteboard
Theres ALWAYS a reason to do Burpees 🙂