Friday November 19th


Friday November 19th

2:00 Hip Openers
20 Front Rack Elbow Pointers
EMOM 9 (:45s on/:15s off)
1- Row Cals
2- Front Rack GFYs (R-leg Lunge + L-Leg Lunge+ Squat = 1 GFY)
3- bike Cals

Front Squat Interval Test 30 MINUTE CAP

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
20/15 Calorie bike

Bar is taken from the floor. Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes


  • Row: Should not exceed 2:30 in any round
  • Front Squat: The final bar should not exceed 75% of the athlete‚Äôs 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.
  • AAB: Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.