Pittsburgh FIT

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October 1, 2024

Workout of the Day Fast Front Squats

💪 The Breakdown!

In today’s workout, we’re diving into two powerful yet short segments designed to challenge your endurance and mental grit! The main focus is on 20 front squats for time at 40% of your 1-rep max. This segment tests your speed and stamina, while pushing your body to maintain high-quality movement. Following the front squats, you’ll finish with a 7-minute AMRAP, pairing burpees over dumbbells and lunges. Prepare for a day that tests not just your strength, but your mental tenacity!

🔥 Skill & Strength Focus: Front Squats

The front squats are a true test of both power and speed. The goal is to complete 20 reps as quickly as possible, using cluster sets to manage fatigue. You’ll feel the burn, but don’t shy away from the intensity! Break the squats into 10-10 or 5-5-5-5 if needed, but keep pushing without putting the bar down! This segment emphasizes core stability and explosiveness—traits that translate into powerful everyday movements.

🏃 CONDITIONING: A Quick & Intense Finish

The METCON is a fast-paced, 7-minute AMRAP featuring lateral burpees over dumbbells and dynamic lunges. Your legs will be fired up from the squats, but focus on maintaining good form and driving through each rep. Push your pace on the burpees and let your momentum carry you through the lunges. The goal here is simple: keep moving and finish strong!

💥 Wrap-Up & Motivation

This workout is a fantastic way to gauge your mental toughness and ability to perform under fatigue. Expect to leave feeling accomplished and empowered. If you’ve been hesitant to push yourself in workouts, today is your chance to break through those barriers! No matter your pace, showing up and giving your all is a victory in itself.

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