Dumbbell Front Squats (50’s/35's)
After Each Round: 30 Double Unders
There is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.
Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo back squats today, we are overemphasizing the time on the way down and the time spent in the bottom. While this is never something we’d do within an actual workout, tempos and pauses enable athletes to develop more strength and awareness of their positioning. Are my knees where they should be? Are my heels on the ground? Is my foot caving in? Did I get low enough? Is my core working? Controlling each rep is where great strength, great positioning, and great habits are built.