Workout of the Day
FLOATER STRENGTH
A. Strict Press, Heavy 3, then AMRAP @ 70%
B. Pause Back Squat, 3×5, building or across
C. Deadlift, 4×3 @ RPE 7-8
D. Pause Bench Press, 3×5, building or across
Notes
Tomorrow we have running, strict chin-ups, rowing, and carries.
Athletes can superset their main lift with a non-interfering movement as desired.
Deadlift: This is the same rep scheme as last week. If you performed it then, aim to go a bit heavier today.
METCON
EMOM x 20 MIN
A. 45 sec Double Unders
B. 45 sec Alternating KB Gorilla Row
C. 45 sec Shuttle Run
D. Rest
Notes
This is a long EMOM focused on sustainable effort and consistency. Choose paces and loads that allow you to move well for all five rounds.
Gorilla Rows: No prescribed load. Choose something challenging that you can move through consistent, full range of motion for 45 seconds straight. Maintain a strong hinge and stable core while keeping the movement strict and controlled.
Coach Katie advocating for sustainable energy with some windmills at the gym
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