Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
This workout was intense! I used the intermediate scale. 135# front squats exceed my bodyweight and present too much of a challenge for me to move through them as quickly as the workout intended them.
The three minutes rest between each round gave a chance to start fresh each time. I liked that. I tried to finish the squats and jumps in a minute or less. I pulled with all my might to accumulate calories on the rower. That last round was interesting. I think my mental affected the physical: knowing I was almost finished, I slowed down on every element. Very uncharacteristic of me, but that’s how it played out. 🙂
Calories rowed each rep:
28
26
26
26
20
Total reps for workout (squats+jumps+calories rowed): 226