Shared workout · Strength
High Intensity C: Squat & Overhead Press
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THE WORKOUT, STEP BY STEP
STRENGTH
High Intensity C: Squat & Overhead Press
3-min Hip CARs and 3-min wedge squat stomps/kickouts warm-up, then mobility, plyometrics, power, strength squats/overhead press, 8-min E2MOM 200m sprints, and 2000m shared rowERG for time.
3 min
Hip CARs mobility – 3 minutes of controlled articular rotations each direction.
3 min
Wedge squat stomps and kickouts – 3-minute ramp-up for squats and hips.
10 reps
Box jumps – 10 reps.
REST45 sec
Rest after box jumps.
3 reps
Depth drop to double broad jump – 3 reps.
REST1 min
Rest after depth drop to double broad jump.
5 reps
Knees to double jump – 5 reps.
REST1 min
Rest after knees to double jump.
20 reps
Plyo lunges – 20 total reps (10 per side).
REST1 min
Rest after plyo lunges.
8 reps
Front or back squats – 8 reps (choose front or back squat).
REST1m 30s
Rest after squats.
8 reps
Push press or jerk – 8 reps.
REST1m 30s
Rest after push press/jerks.
200 m
200m sprint (running).
REST2 min
Rest/jog easy to complete the 2-minute interval.
2.0 km
2000m shared rowERG for time – alternate rowers as needed.
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