Strength
Back squat
3-70%
3-75%
3-80%
3-90%
3-90%
Workout
In 3 min, do
250m row
10 Pistols (5/5)
Rest the remaining time
Complete a total of 5 rounds
*Workout is roughly 1 min rowing, 1 min pistols, 1 min rest. Scale the pistols to either butt to box, or standing on a box and touch your heel to the ground. This will challenge your speed and technique on the erg, as well as your balance and coordination with the gymnastics movement while working with a high heart rate when you come off the box. Take the time to work on your ankle mobility when warming up for squats and pistols.