03/16/2021

BENCHMARK WORKOUT

"SPEED DEMON"

3 ROUNDS FOR TIME

30 Single DB Front Squat RX (35/25) Scaled (25/20)

30 Up-Downs

-Hard Cap 8:00-

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs and Upper Back

ADJUSTING

*Reps, Loading, Volume*…

Back Squat -- Load should be heavy but allow for 3 Reps without failure.

DB Front Squat -- Athletes should be able to complete quick sets of 10-15 reps at a time. Adjust reps to 20 for deconditioned athletes

Up-Downs -- Athletes should be able to complete quick sets of 10-15 reps at a time. Adjust reps to 20 for deconditioned

athletes

*Movement Adjustments*...

Back Squat -- Sub for Front Squats, Weighted Step Ups or Lunges, or Deadlifts

DB Front Squat -- Sub for DB Lunges or DB Step Ups if the athlete cannot Squat.

Up-Downs -- Sub for Single DB Ground to Overhead or V-Ups