For time: 50 front squats
Every time you drop the bar, complete 20/30 calories on the Echo bike.
♀ 125 lb
♂ 185 lb
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Stimulus and Strategy:
Today’s workout is a challenge. How long can you hang on to the barbell before you have to break and accept the “penalty”? Choose a weight that allows you to complete consistent sets of 10 or more repetitions. Challenge yourself with the loading, but don’t make the workout impossible. Keep in mind that the bike is only going to make each set more difficult. Don’t dig yourself a hole by pushing the pace too hard on the bike. Bigger sets on the barbell is more important.
Scaling: Reduce the loading of the barbell. Reduce the calories on the bike.
To reduce the complexity of the front squats, consider using a pair of dumbbells if there are any front-rack limitations.
In case of an injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the calories on the bike, use any machine available.
Intermediate option/ For time: 50 front squats
Every time you drop the bar, complete 15/20 calories on the Echo bike.
♀ 95 lb
♂ 135 lb
Beginner option / For time: 50 front squats
Every time you drop the bar, complete 7/10 calories on the Echo bike.
♀ 35 lb ♂ 45 lb
Coaching cues:
To help keep the barbell on the body for more reps, focus on keeping the elbows up. The further the barbell gets away from the body, the more difficult the movement will be.