PROGRAM C
60/44 Cal Bike or 1000m Row
50 Back Squats
30/22 Cal Bike or 500m Row
30 Back Squats
15/11 Cal Bike or 250m Row
15 Back Squats
RX Men: 75#
RX Women: 55#
RX Plus Men: 95#+
RX Plus Women: 65#+
Score: Total Time
Goal: Under 20 min
Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!
For the bike/row, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. Adjust the calories/distance (ideally before you start the workout) to fit within the time constraints if you need to.
Choose a load on the squats that allows for sets of at least 10 reps in the first round.
The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.
The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
