For TimeMetcon
Nitro Front Squat & Lateral Bar Burpee Meltdown
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
8Lateral Bar Burpee
13Front Squat
↳ 95/65 lbs (43/29 kg)
250 mRow
Coaching Tips
Strategy
- 1Focus on maintaining smooth transitions between movements to minimize time loss.
- 2Consider breaking the front squats into smaller sets (e.g., 7 and 6) if fatigue sets in to maintain form.
- 3Use a steady and consistent pace on the rower; avoid going too hard at the beginning to maintain energy for subsequent rounds.
- 4Make sure to keep a tight core during the lateral bar burpees to stabilize throughout the movement.
- 5Consider a controlled breathing pattern, especially during the squats and burpees, to help manage fatigue.
Safety Considerations
Technical Focus
Monitor for proper bar positioning to avoid straining the lower back during front squats.
Recommended Warm-Up
General Warm-Up:
- Row at a moderate pace - 2-3 min(Focus on form, and warm up the back and legs.)
Mobility Work:
- 5 each side Spinal twists(Loosen up the back for squats.)
- 5 each side Hip openers(Prepare hips for front squats.)
- 10 Shoulder dislocates with a band or PVC(Improve shoulder mobility for the burpees.)
Activation:
2 rounds- 5 2 rounds of 5 Front Squats with 50% of RX weight(Prepare for heavier front squats.)
- 3 3 Lateral Bar Burpees(Get the body ready for lateral movement.)
- 200m Row at a light pace - 1 min(Focus on technique.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety.
- 1
front squat
Reduce weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 2
lateral bar burpee
Perform standard burpees instead.
- 3
row
Reduce the distance to 200m.
Scaled
Further reduction in complexity and weight.
- 1
front squat
Reduce weight to ~40%.
Weight: 55/35 lbs (25/16 kg)
- 2
lateral bar burpee
Step back and step up instead of jumping.
- 3
row
Scale to 150m.