Day 12 — Workout 11 · Cycle 1

Workout 11

ResistanceHIIT

Rack lockouts

4 × 3

Technique

Prescribed load

120% of full range max

Enter full range of motion max to calculate target

Enter maxlb

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

Superset— 3 rounds, performed together

a) BB front squat

3 × 8

Technique

b) Toe push on sled

3 × 12

Technique

Reverse Hypers

3 × 12

Technique

Superset— 2 rounds, performed together

a) Pistol squats

2 × 12

Technique

b) One leg curl

2 × 12

Technique

Optional HIIT — Sumo Deadlifts

Optional

HIIT Sumo Deadlifts w/ 20% 1 rep deadlift max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeat

4 sets · 20s work · 30s rest

HIIT timer

Round 1 / 4

0:20

Work

Set 1