3-27-20 Max Effort Lower body

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2 workouts listed for both minimal equipment & DB only

Minimal equipment

Main work

  • Box squat (above parallel) 3x3x80%, 3x3x85%, 3x3x90%
    If you don't have a box use a bench for today's work. The percentage is based on your above parallel 1rm.

Note-some of you have a barbell and only a few weights but not enough to get to your prescribed weight, in that case sub with the following:

  • Squats 4x6 *on your last set do an amrap

Auxiliary work

3 rounds of the following:

  • 2mins sled drag
    This may take some creativity. If you can't find anything to drag or pull at your home sub this with 3x2min banded walks forward/backwards
  • 30 calf raises
  • 4 rounds of tabata 20 secs work/10 secs rest of:
    • box jumps
      jump to a curb, tire, steps.. whatever you can find, but be safe!
      sub to box step ups if needed
    • kb swings

Rest 2 mins between each round. The (4) rounds of tabata is to be repeated each round.

 

For DB only

  • Tabata body weight squats 8 rounds of 20 secs work/10 secs rest

Then, 3 rounds of the following:

  • 2mins sled drag
    This may take some creativity. If you can't find anything to drag or pull at your home sub this with 3x2min banded walks forward/backward. If you don't have mini bands for the banded walks, sub this with 2min jog.
  • 30 calf raises
  • 4 rounds of tabata 20 secs work/10 secs rest of:
    • box jumps
      jump to a curb, tire, steps.. whatever you can find, but be safe!
      sub to box step ups if needed
    • kb swings

Rest 2 mins between each round. The (4) rounds of tabata is to be repeated each round.

 

 


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