Karantreeni "Back Squats"
9 back squats @55%
7 back squats @60%
5 back squats @65%
9 back squats @60%
7 back squats @65%
5 back squats @70%
*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm – Go by the feel, ascending weights when reps are descending.
Karantreeni "Squats" #Anywhere
EMOM12
- Pistol squats
- Side plank raises (R)
- Jumping lunges
- Side plank raises (L)
*Choose reps yourself but remember this is not a metcon – this is for quality and leg pump!
Alternatives for pistol squats:
Side plank raises (1:55)
Karantreeni "Macho Man does burpees"
Amrap20
Macho man complex
*Every time you drop the weights down do
10 burpees
*One round of Macho man complex is:
3 power cleans
3 front squats
3 push jerks
*Score is the number of Macho man complexes you do in 20 minutes
*You can do this with any equipment you have. Barbell, kettlebell, dumbbell or with an odd object. If you do it one arm – change arms after EVERY round.
Regular Macho Man workout is EMOM of
3 power cleans
3 front squats
3 push jerks
as long as possible.
Here's a video when some of the CF champs did it in 2015.
