Warm-Up
General (6:00): 3:00 Easy Row, building from light to moderate pressure Then 2 Rounds: 10 Air Squats (2-second pause at the bottom) 10 PVC Good Mornings 10 Ring Rows 10 Hollow Rocks Specific (11:00): 2 Rounds: 10 Rowing Strokes, legs only 10 Rowing Strokes, legs and body 10 Full Strokes, legs then body then arms With an empty barbell: 5 Front Rack Holds (10 seconds each, elbows high) 5 Front Squats (3-second pause in the bottom) 5 Front Squats (smooth and fast) Build to workout weight: 3 Front Squats at ~50%, 3 at ~75%, 3 at workout weight (115/75 lb or your scaled load) Then 1 Round at workout pace: 10/8 Cal Row 5 Front Squats at workout weight Self-check: if the elbows stay up, the chest stays tall and the rowing pace feels repeatable five times over → Rx (115/75 lb, 15/12 Cal). If the rack sags or the squats slow down → Scaled (75/55 lb, 12/9 Cal).
Coach's note: Primes the quads, glutes and upper back for 50 front squats, and the hips and lats for five rounds of rowing. If the workout-weight squats felt crisp and the 10/8 Cal row felt sustainable, go Rx. If the elbows dropped or the legs were already burning, take the scaled load and keep your pace honest.
Bench Press
Every 2:00 for 10:00 (5 sets): 3 Bench Press Build to a heavy triple. Start around 70% and work up to about 85% (RPE 8) by set 4, keeping bar speed crisp. Hold the last set steady or back off if the bar slows.
Coach's note: Heavy triple at about RPE 8. It is a push pattern, so the legs and grip stay fresh for 50 front squats and 75 Cal on the rower. Stop adding weight once the bar slows, and keep the elbows and wrists healthy for the front rack.
Low Gear
5 Rounds for Time:15/12 Cal Row10 Front Squats (115/75 lb)
Coach's note
- Stimulus
- Threshold effort, aiming for 10-12 min, with each round about 2:00-2:20. Hard but repeatable. Don't sprint the rows: the legs you burn there are the ones you need for the squats.
- Muscles
- Legs lead on both movements: quads, glutes, then back. Front squats add upper back, core and rack position. Bench earlier loads your front delts and triceps, so the rack may feel tighter.
- Strategy
- Row at a hard, steady pace, about 80%, and stay even from round 1. Squats: 6-4 in rounds 1-2, then 5-5 or 4-3-3 as needed. Keep rests to 5-8 seconds and breathe before you brace.
- Scaling
- Stay at 10-13 min with the scaled version: 12/9 Cal Row and 8 Front Squats at 75/55 lb. If the squats still break below 4 reps, drop the load 10-15 lb and keep the reps.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 0:30 Doorway Pec Stretch (each side) 0:30 Front Rack Wrist and Forearm Stretch (each arm) 1:00 Child's Pose with Arms Reaching Long
Coach's note: Quads and hip flexors took the front squats and the rowing drive, so the couch stretch targets them, and the pigeon stretch opens the glutes. The doorway pec stretch undoes the bench press, the wrist stretch eases the front rack, and the child's pose reach releases the lats after all that rowing.
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