Blog Search

Workout of the Day – Monday September 9th, 2019 “Hot Mess”

By: 0

Strength

Overhead Squat (3X1; 3X1)

Tempo Overhead Squat

Tempo: 5 Seconds Down, 2 Seconds Pause

3 Sets of 1

Sets: 50-55-60%

Pausing Overhead Squat

Pause: 2 Seconds in Bottom

3 Sets of 1

Sets: 65-70-75%

Metcon

Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike/ Row
Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh

Within the workout, you should be able to complete these with 2 breaks maximum

If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less