“180313-CT Class”

Pause Front Squat / "Engine Room" CT Class WOD

  • Front Squat, then Every 3 Minutes on the Minute in 15 minutes
  • Pause Front Squat
  • Build to a Heavy Single
  • “Engine Room”
  • 5 Rounds, Every 3 Minutes:
  • 300/250 Meter Row
  • 9 Thrusters (95/65)

We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters. In “Engine Room”, athletes will complete the row and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.

Athletes will want to move at the fastest speed possible on the rower that still allows them to immediately pick up the barbell to go unbroken. This may be around 2k pace or a little faster depending on the person. Any extra rest or chalk after getting off the rower are seconds that could have been saved by going a little bit slower on the row. This “feeling” on the rower and transition to the barbell is something that can be practiced in the rehearsal round. Score for today is the slowest of the five rounds.
Source: comptrain.co
Movements : Front Squat, Row, Thruster
Equipment : Barbell, Rower
WOD Feed : CT Class