Rage into the weekend!
“Rage Against the Machine”
5 Rounds for time:
20 Front squats (moderate)
15 Weighted sit ups
STIMULUS
Duration: Medium (10-15 minutes)
Volume: Moderate (175 reps)
Load: Moderate
White Board Chat:
Simple couplet today that will pack a core punch. Our 20 front squats should be a moderate load that, if asked, we could perform unbroken, however, in the workout, we should be performing consistent sets of 10-15 before dropping the bar and then getting right back on it. They should take us no longer than :90 at the longest to finish. If we are going for weighted sit ups today, we need the capacity to consistently perform over 25 unbroken ab-mat sit ups during workouts. Otherwise, we can perform unweighted, ab-mat sit ups. If we are loading up the sit ups, the load should be moderate and something we could perform 15 unbroken with, but for the workout today, we will probably break into 2 quick sets after a couple of rounds. Get your abs ready to work!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
5 Rounds for time
20 Squat jumps to a target
15 Strict sit ups
VOLUME
3 Rounds for time:
20 Front squats (moderate)
15 Weighted sit ups
or
5 Rounds for time:
15 Front squats (moderate)
10 Ab-mat sit ups
MOVEMENTS
- Front squat
- Scale the load to allow us to consistently perform at least 10-15 reps per round unbroken with one quick break
- If we have an injury or limitation that prevents us from using one of our arms, perform a dumbbell or kettlebell front squat with the good arm only
- If we have an injury or limitation that prevents us from squatting, perform either light deadlifts or banded good mornings depending on the injury and our ability to move with a pain-free range of motion
- Weighted sit ups
- If we can perform 25 consecutive and consistent ab-mat sit ups, but we are working on building our capacity with weighted sit ups, perform 9 weighted in the workout
- If we are working towards the capacity to be able to perform 25 consecutive and consistent ab-mat sit ups, perform 15 unweighted ab-mat sit ups today
- If we have an injury or limitation that prevents us from abdominal flexion, hold a plank off the forearms for :30