Barbell Squat + Row Sprint
Heaviest squat of your week, then a short, sharp finisher for the legs. Build strength and leave with your lungs awake.
- min
- 55
- blocks
- 4
Squats feel heavy but solid; last reps slow a bit yet stay clean. The finisher should bite the legs and push your breath; aim to talk only in short phrases.
warmup
2 sets, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 45 s | 60 s | 75 s |
| Bird Dog | 16 reps | 20 reps | 24 reps |
| Glute Bridge | 12 reps | 15 reps | 18 reps |
| Air Squat | 12 reps | 15 reps | 18 reps |
| Hip Flexor Stretch | 30 s | 30 s | 30 s |
Skip easy with soft landings and relaxed shoulders. Wake up glutes and core; on bodyweight squats, knees over toes, heels down; breathe through the nose on the stretches.
strength
5 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 5 reps @ 65-75% 1RM | 4 reps @ 75-85% 1RM | 3 reps @ 85-90% 1RM |
Set your feet and grip the floor; big breath, brace, sit to at least parallel, stand strong. If bar speed drops a lot or your chest dips, end that set and rest until your breath settles.
conditioning
3 rounds for time (cap 9 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 10 cal | 12 cal | 15 cal |
| Dumbbell Step-Up | 14 reps @ 2 x 6 kg DBs | 16 reps @ 2 x 10 kg DBs | 18 reps @ 2 x 15 kg DBs |
Row hard but smooth; settle into a pace where you can speak only a few words. On step-ups, plant the whole foot, drive through the heel, stand tall with hips open, and keep the dumbbells close to your sides.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hamstring Stretch | 40 s | 50 s | 60 s |
| Hip Flexor Stretch | 40 s | 50 s | 60 s |
| Foam Roll | 90 s | 2 min | 2 min |
Walk until you can breathe quietly through the nose. In the stretches and on the foam roll, move slow, hold the tight spots, and let the breath loosen them.
2026-09-14