Warm-Up
General (6:00): 2 Rounds: 200 m Easy Jog 10 Air Squats (pause 1 sec at the bottom) 10 Walking Lunges 10 Glute Bridges 10 Hollow Rocks 8 Calf Raises (slow) Specific (10:00): 2 Rounds: 5 Goblet Squats with a light dumbbell or kettlebell (3-sec pause at the bottom) 10 Skips or High Knees Build the load: 5 Goblet Squats at ~50% of workout weight 5 Goblet Squats at ~75% of workout weight 10 Goblet Squats at workout weight (Rx 50/35 lb, or scaled 25/15 lb) Then 2 Rounds at workout pace: 100 m Run (scaled: 75 m) 5 Goblet Squats at workout weight Rest 30 sec between rounds Self-check: if you can do 10 goblet squats at 50/35 lb in about 30 seconds or less with your chest up and heels down, and you can run the 100 m at a pace you could hold five times, do Rx. If the squats slow you down or your torso collapses, take the scaled version.
Coach's note: Primes the quads, glutes and calves for 50 goblet squats and 1,000 m of running, and the paused squats teach you to keep your chest tall under the weight. If the 10 goblet squats at 50/35 lb felt quick and clean and the 100 m pace felt repeatable, go Rx; if you were breathing hard after round one, scale to 150 m and the lighter weight.
Strict Press
Every 2:00 for 10:00 (5 sets): 3 Strict Presses Build to a heavy triple at RPE 8 (about 80-85% of your 1-rep max). Start lighter and add weight each set while the bar speed stays crisp. Keep your glutes tight and your ribs down, and don't let it turn into a push press.
Coach's note: Pressing is an upper-body pattern the workout doesn't use, so your legs and lungs stay fresh for the run and goblet squats. Stop adding weight once the bar slows down; the aim is a heavy triple at RPE 8, not a grind.
Short Fuse
5 Rounds for Time:200 m Run10 Goblet Squats (50/35 lb)
Coach's note
- Stimulus
- Fast and repeatable, aiming for 7:00-8:30. Hard but controlled from the start. Don't sprint round 1: if you redline early, the squats and later runs will fall apart.
- Muscles
- Quads, glutes and calves are hit by both movements, so the legs get loaded twice every round. The goblet hold also works upper back and core. Strict press may leave the shoulders slightly tired.
- Strategy
- Run at about 85% and hold the same split each round (about 55-60 s). Squats unbroken in rounds 1-3, then 5-5 in rounds 4-5. Drop the weight fast. Empty the tank on the last run.
- Scaling
- Scaled is 150 m run and 25/15 lb; aim for 6:30-8:00. No space to run: 190 m row or 8 calories per round instead of 150 m. Pick a load you can squat 10 unbroken early.
Cool-Down
3:00 Easy Walk or Light Jog Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Wall Calf Stretch (each side) 1:00 Pigeon Pose (each side) 1:00 Deep Goblet Squat Hold (bodyweight, elbows pushing knees out) 1:00 Doorway Pec Stretch (each side) 1:00 Child's Pose
Coach's note: The runs and goblet squats hit your quads, hip flexors, calves and glutes, so the couch stretch, calf stretch and pigeon pose target those. The deep squat hold opens the hips and adductors, and the pec stretch and child's pose release the shoulders after the strict press.
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