Guest Programmer – HWPO
July 22-Aug.4, 2024
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 105 lb
♂ 155 lb
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Scaling:
In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the air squats to the burpees. The legs will feel pretty full and this will make the shoulder-to-overheads and thrusters spicy! Because of this, you may get “toesy.” Avoid loading the quads so it doesn’t result in a muted hip, a poor dip and drive in the shoulder-to-overhead, and thrusters that feel more difficult than they should. Perform quality movement despite the leg and arm fatigue — that’s how you gain technical endurance and become efficient under fatigue.
Use the weight you would for DT — something moderate, a 6.5 out of 10. You should be able to perform the shoulder-to-overheads unbroken but not without some challenge. Focus on the quality of your dip and drive, whether you’re choosing to do push presses or push jerks.
You should feel pressure in your entire foot/feet and good tension in the front rack.
GOAL: Stamina
ADVANCED ATHLETE TARGET: 2 minutes per round, unbroken shoulder-to-overheads
BEGINNER ATHLETE TARGET: 2-2:25 per round, consistent depth on squats, and stability on shoulder-to-overheads
Intermediate option:
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time of:
18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 35 lb
♂ 45 lb
Coaching cues:
Though you might be tempted to shorten the air squat range of motion during today’s sprint-style interval workout, consider this: The bottom position of the squat is nature’s intended sitting posture and the rise to full hip extension is the foundation of all sound human movement. Powerful, controlled hip extension is necessary for elite athleticism.
Short-changing your squats in this case, though giving you more time to rep out thrusters, will only impede your potential in the long run — both inside and outside the gym.
Resources:
The Air Squat
Bar-Facing Burpee Efficiency Tips
The Push Press
The Push Jerk
The Thruster
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