Row a 5k
Then complete 50 pistol squats each leg
Modified: Use a TRX / Box or other equipment to assist the pistol squats
Perform the reps and exercises in order
Strict Toes to bar
2Pull-Ups, 2 Toes to Bar, 2 Ring Dips
No time limit, just good solid form on each rep!
Dont have rings? Double your dip numbers.
If needed, use a band to assist you for the pull-ups or dips
(36 minutes total)
1 Mile Jog Warm-Up and Cool-Down
10- Kettlebell Front Squat
5/5- Weighted Pistol Squats
10/10- Stiff Leg Romanian Deadlift (SLRDL)
1-16kg KB front squats, body weight/TRX assisted pistol squats, 2-16kg KBs for SLRDL
2-24 kg KB front squats, 1-24kg KB weighted pistol squats, 2-24kg KBs for SLRDL
2-32 kg KB front squats, 1-32kg KB weighted pistol squats, 2-32kg KBs for SLRDL
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.