Let your legs lead the tourney this week: build strong quads, glutes, and hamstrings while prepping for the next rounds. You’ll squat, hinge, and step with power befitting March’s main event.
Warm-Up
4 min bike or step-ups at easy pace Then 2 rounds for quality:
- 10 walking lunges
- 8 slow air squats
- 12 glute bridges
- 10 banded good mornings
Strength or Skill
Goblet Squat
- 4 sets x 10 reps @ RPE 7
Romanian Deadlift (Dumbbell or Barbell)
- 4 sets x 8 reps @ RPE 7
Step-Ups (knee height)
- 3 sets x 12 reps/leg
Rest 90–120 sec between sets.
Metcon
“Elite 8 Legs” – 18 min EMOM:
- Minute 1: 12 goblet squats (moderate DB/KB)
- Minute 2: 15 box step-ups (alternate legs)
- Minute 3: 12 kettlebell swings Repeat x6 rounds
Scaling: Use lighter DB/KB or bodyweight, lower box height as needed
Cool-Down
- Quad stretch (standing): 45 sec/leg
- Hip flexor stretch: 45 sec/side
- Lying hamstring stretch: 60 sec/leg
Core / Optional Finisher
2 rounds:
- 30 sec saw plank
- 20 dead bugs
Coaching Notes
Focus on knees tracking toes on squats, and keep spine neutral on hinges. Prioritize smooth, unbroken EMOM sets—reduce reps if you fatigue before 45 sec.
Week-over-Week Progression
- Week 1: 4x10 squats, 4x8 RDL, 3x12 step-ups, EMOM 18 min
- Week 2: 4x12 squats, 5x10 RDL, 3x15 step-ups, EMOM 18 min (add 2 reps/exercise if able)
- Week 3: 5x8 squats @ RPE 8, 4x12 RDL, 3x15 step-ups (higher box), EMOM 20 min
- Week 4: 3x12 squats @ RPE 6, 3x10 RDL, 2x15 step-ups, EMOM 15 min (deload)