Turn up the heat in your legs with frozen-solid focus: squats, hinges, and unilateral strength, forging resilience for winter terrain.
Warm-Up
5 min light bike or step-up 2 rounds:
- 10 air squats
- 10 walking lunges
- 10 glute bridges
Strength or Skill
Back Squat:
- 4x8 @ RPE 7 DB RDL:
- 3x10 Weighted Step-Up:
- 2x12/leg
Metcon
Chipper (18min cap): 40 goblet squats (50/35 lbs) 30 alternating reverse lunges 20 box jumps (24/20”) 40 sit-ups Scaling: Use lighter KB, lower box, do bodyweight lunges
Cool-Down
- Couch stretch (quads/hip flexors): 90 sec/side
- Seated hamstring stretch: 60 sec/side
- Supine figure-4 glute stretch: 60 sec/side
- Standing calf stretch on step: 30 sec/side
- Supine spinal twist: 45 sec/side
Core / Optional Finisher
Plank ladder: 20sec/side side plank; 40sec front plank
Coaching Notes
Keep squat depth consistent—no ‘snowdrifts’ (shallow reps)! Control step-ups, tap box gently. Catch your breath, then attack your metcon at 80% intensity in week 1.
Week-over-Week Progression
- Week 1: 4x8 squats @ RPE7; 18min chipper
- Week 2: 4x8 squats (add 5-10 lbs); 16min chipper (add 5 reps/each)
- Week 3: 4x7 squats @ RPE 8; 18min chipper (heavier KB)
- Week 4: 3x8 squats (light, RPE 6-7); 14min chipper