2024-10-31-row-ttb-fs
5rds 30/25 cal row 20 ttb 10 frontsquats 185/125
Brief
We got a nice loooong metcon today. If you want to get nerdy with it, we call this a MWG triplet.
Expect to be working about 25-30 minutes on this one but we’ll be setting a 30 minute time cap. If were going over the cap then something held us up a little too much for what we want today
30/25 cals on the row should take about 90 seconds (if you’re cooking) to 2 minutes depending who you are. Be intentional with your pace here, set a pace in rounds 1 and 2 and try to hold that for 3/4/5
20 ttb is a pretty hefty set so I recommend breaking these up early and often. For people confident with ttb maybe 2-3 sets, for most of us this is going to be 3-5 sets. Lets start scaling if you know you’re going to break down into singles after a round or two.
The frontsquat should be heavy but manageable. Think 1-2 sets the whole time.
Warm up
3 rds 10/8 cal row 10 air squats 10 bootstrappers 10 inch worm with push up 10 scorpion
skill / practice
ttb progression
- scap pull ups
- tight kip swing
- big kip swing
- kip into leg raise
- full ttb
front squat
- front rack stretch
- tempo squat
3-4 sets to build to workout weight with 3-5 ttb inbetween sets
Test round
8 cal row 4 ttb 2 frontsquats