MONDAY 1ST APRIL - WORKOUT

 
 
 

5 RFT:

10 DB FRONT SQUAT

400M RUN/90S CARDIO

 

Rx = 1x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells

 

Scoring:

Your score is the time it takes to complete the workout.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use 22.5/15kg dumbbells.

Goal:

Aim for a sub 13min on this.  

Top Tips:

Keep the squats unbroken - use 2x dumbbells for the front squats.

Workout Description:

Set your timer to count up.  At 3-2-1 go, begin with 10 DB squats, then a 400m run or 90s of any cardio option.  Complete 5 rounds for time.  Take a note of the total time and record your score to wodify.

Movements:

Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.