B. Mobility
90/90 hip rotations
12 rotations (6/6)
C. Specific
3 sets
6/6 bulgarian split squats
8/8 single leg glute bridges
1 Back squat + 5 Sec hold + 1 Back squat @Ascending
Score: Time of each round
Intermediate
Every 4 minutes for 20 minutes
15 Piked HSPU
5 Front Squats @75%
COMP
1 roundn every 4 minutes for 20 minutes
15 Deficit HSPU @6/4”
5 Front Squats
Men weights: 185-205-225-245-265
Women weights: 115-125-135-145-155
Points of performance:
– The weight of the sled has to be light enough for you to jog the entire 100’
– Flexion on the GHD is at the hips. Be careful not to create spine flexion there
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4 unbroken sets
5 seconds Back rack hold @90%+
1 reps @90%+
5 seconds Back rack hold @90%+
1 reps @90%+
Rest 2 mins between sets
Score: Weight used across each set
TC: 10mins
Scaling options
Members who did not complete the whole cycle should not use 90% go down to 85% at least
Beginner
4 x 3 Tempo squats @3.0.X.5 + Heavy
COMP
4 sets
5 seconds Back rack hold @110%+
Rest 60 seconds
1 reps @92%
Rest 30 seconds
1 reps @92%