Warmup –

Strength –

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

STIMULUS

• This is the 4th iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based off your 5RM Back Squat

WOD

“Dopamine”

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie ROW

STIMULUS

GENERAL

• Starting off the week with some fast paced intervals

• You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

• Record the time each round takes, with your score being the slowest of the 5 rounds

• Rounds begin on the 0:00 – 5:0010:00 – 15:00– 20:00

• We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

SHUTTLE SPRINTS

• Set cones 10 meters apart for the shuttle sprints

• Count a rep every time 1 point of contact touches beyond the cone

• For example, down and back is 2 reps

STRATEGY

• A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other

• Move fast, but establish a pace from the beginning that you think you can repeat or improve upon

• Below are some examples of two athletes round splits:

    * Fast Start: 2:00 – 2:152:30 – 2:45– 3:00

    * Sustained Pace: 2:30 – 2:302:30 – 2:30– 2:30

• In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30vs. 3:00)

• We’d rather be the sustained pace athlete than the athlete who started fast and fell off each round

• Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold – which helps us get fitter