A. Back Squat
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest as needed
Heavy 7-5-3
B. "30 Savage"
For Time:
Buy-In: 75/50 Calorie Bike or 90/60 Row
Directly Into…
30 Single Dumbbell Front Squats (50's/35's)
30 Single Dumbbell Push Presses (50's/35's)
30 Single Dumbbell Hang Clusters (50's/35's)Scoring: Not Scored
* This 4-station chipper workout combines calories on the Assault bike with odd-object weightlifting
* After clearing the opening bike, the dumbbell movements will increase in difficulty with each set of 21 reps
* The expected time range for this piece is between 8-15 minutes
* Before our shorter conditioning piece, we'll spend some time on heavier back squats
* See further down the page for our strength piece recommendations
## DOUBLE DUMBBELL HANG CLUSTERS
* This will be the most challenging dumbbell movement based on the large range of motion
* That being said, let's choose our weight for all 3 dumbbell movements based on this station
* This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
* The hang cluster is also known as the "hang squat clean thruster"
* You can swing the bells inside or outside of the legs for the clean portion of the movement
* After squatting and driving the weight overhead, there is no re-bend of the knees
* [Click Here](https://youtu.be/zQTmQ9wq8NI to see a demo video
## DOUBLE DUMBBELL FRONT SQUATS
* To keep these as front squats, we'll say that you can hold the bells however you'd like as long as the front bells are on the front half of the body
## DOUBLE DUMBBELL PUSH PRESS
* Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead
## ASSAULT BIKE
* If you're short on bikes, stagger athletes by 6-7 minutes
* If you don't have enough bikes for one heat, consider removing the strength piece or putting athletes on another machine
# GENERAL WARM-UP [5:00 – 12:00]
## Bike Warmup
2 Minute Easy Bike
## 30 Seconds Each
*With Single Light Dumbbell:*
Air Squats
Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Dumbbell Single Arm Russian Swings (15 Seconds Each Side) [Video](https://youtu.be/D1Cb5V77DkI)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY [12:00 – 15:00]
## Dumbbell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Goblet Squat Hold: 45 Seconds
[Video](https://youtu.be/uMN51fe8lag)
## Table Top Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/QGTFNrbOky4)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## DOUBLE DUMBBELL HANG CLUSTERS
### Outside vs. Inside the Legs Footwork
The Hang Cluster includes in it the two other dumbbell movements in the workout: the front squat and push press. We'll use the squats and presses as a progression to build up to the cluster. Once we're at the hang cluster, there are two options on how to perform the clean portion of the most challenging dumbbell movement of the day. We can either clean the dumbbells outside of the legs with a narrow stance or between the legs with a slightly wider stance. Let's choose the one that is most comfortable and allows for the best technique. Check out the Daily Video for a visual of both options.
### Movement Prep
*With Lighter Dumbbells:*
5 Pausing Front Squats (3 Second in Bottom)
5 Pausing Push Press (3 Seconds in Dip)
10 Hang Power Cleans (5 Outside Legs + 5 Inside Legs)
5 Hang Squat Clean Thrusters
*With Workout Dumbbells:*
3 Hang Squat Clean Thrusters
## BACK SQUATS
### Balloon Breathing
Our focus on the back squats will be proper bracing and breathing. At the top of each squat, look to breathe in and fill up the belly like a balloon. If we breathe only through the chest, we're not able to get a big breath in because of the rib cage. Breathing in and pushing out at the belly and lower back, the parts of the torso body that aren't supported by the rib cage, can lead to more stable squats. Once you return to the top of the squat, only let a little air out of the "balloon" before filling it back up. Letting all the air out would be like deflating the balloon.
### Movement Prep
5 Pausing Back Squats (3 Seconds in Bottom)
5 Back Squats
# BACK SQUAT [25:00 – 38:00]
* Athletes will have 13 minutes to build to heavy sets of 7-5-3
* Since we also have a workout to follow, we're not looking to build to "max" sets
* Find something heavy for the day, as maxing out these numbers would take much longer than the allotted time
* Consider the following "5-Set" approach to stay on track within the 13 minutes:
* **Set 1:** 11 Reps @ Lighter Weight
* **Set 2:** 9 Reps @ Moderate Weight
* **Set 3:** Heavy Set of 7 Reps
* **Set 4:** Heavy Set of 5 Reps
* **Set 5:** Heavy Set of 3 Reps
# PRACTICE ROUND [38:00 – 43:00]
## 1 Round
*With Workout Dumbbells:*
5 Calorie Assault Bike
4 Double Dumbbell Front Squats
3 Double Dumbbell Push Press
2 Double Dumbbell Hang Clusters
# STRATEGY + WOD [43:00 – 60:00]
## GENERAL
* This workout is about balancing your speed on the bike with your ability to thrive through the dumbbell movements
* One strategy that could work well goes as follows:
* Strong Pace on the Bike
* Several Breaks on the Front Squats
* Big Sets of Push Presses
* Quick Sets with Quick Breaks on the Hang Clusters
* A stronger pace on the bike allows you to get the payoff that comes in the form of faster calorie accumulation
* The front squats will be challenging after the bike, so breaking this movement into several sets can allow to you "recover" the heart rate and legs a bit
* The push presses have the shortest range of motion of all the dumbbell movements, so you can finish the 21 reps very quickly if you go big
* The hang clusters will provide the biggest challenge of the day
* Big sets may not be sustainable based on the weight and very large range of motion, but sets instead of singles are definitely necessary because the movement comes from the hang instead of the floor
* Look to chip away at smaller sets with quick breaks between to finish out the workout
* This is just one of many different strategies that could be used for this workout
* See below for potential bike paces and break-up options for the dumbbell movements
## ASSAULT BIKE
* **Women:**
* **57-58 RPM:** Bike Cleared in ~6 Minutes
* **60 RPM:** Bike Cleared in ~5 Minutes
* **65 RPM:** Bike Cleared in ~4 Minutes
* **70 RPM:** Bike Cleared in ~3.5 Minutes
* **Men:**
* **65 RPM:** Bike Cleared in ~6 Minutes
* **70 RPM:** Bike Cleared in ~5 Minutes
* **75 RPM:** Bike Cleared in ~4 Minutes
* **80 RPM:** Bike Cleared in ~3.5 Minutes
## DUMBBELL MOVEMENTS
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **6 Sets:** 6-5-4-3-2-1
* **7 Sets:** 3-3-3-3-3-3-3
# AFTER PARTY
## Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)
# WORKOUT VARIATIONS
## HOME GYM
For Time:
50 Burpees
21 Double Dumbbell Front Squats (50's/35's) [Video](https://youtu.be/ZG0vp6l7t-A)
21 Double Dumbbell Push Presses (50's/35's) [Video](https://youtu.be/mGKJGg3sot4)
21 Double Dumbbell Hang Clusters (50's/35's) [Video](https://youtu.be/zQTmQ9wq8NI)
#### KILOS
22.5's/15's
# MODIFICATIONS
## ASSAULT BIKE
* Equal Calorie Echo Bike or Bike Erg
* Equal Calorie Ski Erg
* 90/60 Calorie Row
* 100/70 Calorie Schwinn Bike
* 1,200 Meter Run
* 1,000 Meter Air Runner or Trueform
## DOUBLE DUMBBELL FRONT SQUATS
* 30 Single Dumbbell Front Squats
## DOUBLE DUMBBELL PUSH PRESS
* 30 Single Dumbbell Push Press
## DOUBLE DUMBBELL HANG CLUSTERS
* 30 Single Dumbbell Hang Clusters