Build Up:
1 set:
5 push presses
5 front squats
5 calorie echo bike
– Use a light weight.
1 set:
3 push presses
3 front squats
3 calorie echo bike
– Use intended workout weight.
PARTNER WOD:
For time with a partner:
21-15-9
Push presses (75/115 lb)
Echo bike calories
21-15-9
Front squats (75/115 lb)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Intermediate:
For time with a partner:
21-15-9
Push presses (55/75 lb)
Echo bike calories
21-15-9
Front squats (55/75 lb)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Beginner:
For time with a partner:
15-10-5
Push presses (35/45 lb)
Echo bike calories
15-10-5
Front squats (35/45 lb)
Echo bike calories
– Females perform 12-8-4 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Home Workout:
3 rounds for time:
800-meter bike, outside
15 dumbbell push presses (35/50 lb)
Rest for the same time that you worked, then complete:
3 rounds for time:
800-meter bike, outside
15 dumbbell front squats (35/50 lb)
Movement scaling options:
Push presses: Load, reps, dumbbell options
Front squats: Load, reps, range of motion to a box, dumbbell options
Bike: Calories, substitutions
Cool down:
1 set:
1:00 elevated pigeon stretch/side
1:00 child’s pose stretch