It’s muscle car week at Grit Athlete. Nothing says cool like a classic car!! The ol’ Pontiac Firebird was always a looker!! What’s your dream muscle car?
WOD
“Firebird”
7 Rounds for time:
35 Double unders
14 Back squats (empty bar)
STIMULUS
Duration: Short (5-10 minutes)
Volume: High (343 reps)
Load: Light
White Board Chat:
Welcome to the new week! It’s classic American muscle cars for the theme this week. Kicking it off with the Pontiac “Firebird.” Aptly named, our effort today is going to be on the short side, but higher volume. Our double under option should be consistently taking us under :45 to complete and our 14 back squats can be executed with any empty bar (45lb/35lb/15lb, or PVC pipe). If we want to be able to drop the bar off our back rather than push press it back up and over from the back rack, use a lighter bar and put bumper plates on it. The most weight used should be 45 for today. Each set of 14 should be taking us no longer than :40 to complete each round. At lighter loads, it can be easy to miss full range of motion, so ensure we are going low enough in our squat (hip crease below knee) and standing tall to finish (legs fully extended and hips under shoulders). If we don’t have a bar, use a single dumbbell or kettlebell, sandbag, vest, or back pack with some weight in it and use that for our squats; just something that allows us to support the load with our shoulders. When it’s all said and done, that should easily put us under 10 minutes as long as we are properly scaled!
MODIFICATIONS
ALL BODYWEIGHT OPTION
7 Rounds for time:
35 Jumping jacks
21 Air squats
VOLUME
5 Rounds:
35 Double unders
14 Back squats (empty bar)
MOVEMENTS
- Double unders
- See “Specific Warm Up” for scaling options for numbers
- If we have an injury or limitation that prevents us from jumping, bike 10/7 calories (we can also row or ski erg if we have one available)
- If we do not have the above equipment and have an injury or limitation that prevents us from jumping, perform 35 good mornings with a band or unbanded
- Back squat
- Scale the load to an empty bar that will allow us to perform 14 reps unbroken, every round of the workout
- If we have an injury or limitation that prevents us from squatting, perform good mornings with the empty bar