Every 90 Seconds, 7 Sets
1 Tempo Back Squat
*7 seconds down, 3 second pause in bottom, stand.
*Barbell - 58, 60, 62, 64, 66, 68, 70%1RM Back Squat
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Box Jump Overs
1:00 – Sumo Deadlift High-Pull
1:00 – Bike Calories
Rest 1:00 between rounds.
*Rx Barbell – 75/55
A take on the classical “Fight Gone Bad” workout, today’s metcon comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep track of so during the workout is to keep a running tally as you move station to station, recording the round total during the 1:00 rest.
And, much like “Fight Gone Bad”, there is a pacing component that is highly important. It is very easily to come out aggressively in the first round, only to slow dramatically in round two, and even more in round three. Visualize rounds two and three, and the amount of reps we could be completing there. This is a great starting point for round one, with the understanding that we can always go faster and bigger with sets in the final round of the workout, but we don’t want to find ourselves needing to slow down. Great chance today to practice that.
Another method is to imagine we only have 40 seconds each station of the first round. The amount of reps we would find in 40 seconds may be an appropriate number to chase throughout.
Stimulus today is to use a barbell load that we are very confident we could complete 21+ repetitions unbroken with (thrusters and power cleans). Lighter is harder here, so that we are working more than resting in each minute.
Just remember one thing – Rule #1 about Fight Club is…