Hey Team! This week, our workout features two simple, functional movements that when put together, create some serious fitness magic!!! This is a modification of a workout I did myself last week at CrossFit Pompano Beach, inspired by Mahem CrossFit Programming. There is minimal equipment required - just a set of dumbbells or a barbell and some space to run. For my friends up North, a treadmill or stationary bike inside works just as well.
This workout has 2 parts. The first is a basic, lower-body, heavy strength segment with a front squat. You can use a barbell or dumbbells. Part 2 is the sprint segment with an “every-minute-on-the-minute” time domain to run and accumulate 150 air squats. This spicy little nugget should take you <12 minutes.
We have reviewed squats in depth previously. Check out “Why Squat?” and “Front Squat vs Back Squat - Which is Better?” from the Athletic Aging archives for a deeper dive into this foundational movement.
Then there is the run - another foundational functional movement. We explored how to “Improve Running Efficiency with Hip Extension Training” in another post from the archives.
Today is all about the magic that happens when you put these two movements together in a workout.
Enjoy!
Warm Up
Five-minute light jog or bike
TABATA - 20 seconds of work, 10 seconds of rest x 3 rounds of all three movements (Total of 9 rounds)
Perform each movement in sequence for 20 seconds, then rest for 10 seconds before moving to the next movement. Perform all three movements sequentially for 3 rounds.
Movement Practice
Test your cardio option:
If you can run 100m in ~30 seconds or less, at 7 out of 10 intensity before the workout begins, this is the right distance for you. If 100m takes longer than this for you, scale back the distance to what you can achieve as above in 30 seconds.
Alternatives
Stationary bike - Again, pick a distance that you can achieve in under 30 seconds at 7/10 intensity before the workout begins.
Burpees - 8-12 burpees (Using the “30 second rule” above).
TIP! Once you select your distance or number of burpees, stick with it for the full duration of the workout! You will slow down with fatigue, which will challenge the number of air squats you can do within the 1-minute interval, prolonging the time it takes to complete the 150 squats - this is where the fitness magic pushes your limits and makes you stronger!
Find your front squat weight:
Using 2 dumbbells or a barbell, review the video and test out the front squat. Select a weight that is moderately heavy, where you can do all 4 repetitions unbroken, but becomes challenging after the first 1 or 2 repetitions. Use the same weight for all 5 sets.
Workout
PART 1
Every 2:30 perform 4 dumbbell front squats x 5 sets
Rest for 5 minutes between Parts 1 and 2
PART 2
The goal of this workout is to accumulate 150 air squats in the shortest time possible within the following parameters:
EMOM (Every minute on the minute):
100m run
Air squats in the remaining time until the next minute begins
Perform these two movements in sequence every minute on the minute until you complete 150 air squats.
Score: Time it takes to complete 150 air squats
Cool Down
Here’s an opportunity to jump-start your recovery and cool down with this 20-minute hip and hamstring-focused yoga segment. This is the type of workout that not only challenges your cardiovascular and musculoskeletal systems, it also challenges your nervous system. This combination requires some extra TLC in your cool-down to help bring your stress response system back to baseline and prepare you for your next training session.
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