Scariest Workouts Week: Grudger-er

Warm-up: 2 parts. Complete all of one before beginning another. May be completed in any order.

Part 1: 3-5 min Pistol Squat Progression Practice

Complete 3-5 reps per side of the following, progressing up the ladder. If you struggle on one step of the ladder, stay there and work on it until you feel comfortable.

Sit to Stand

Assisted Pistols with a Ring

Assisted Pistols with a Band Pistol Squats

Counter Weight Pistol Squat


Part 2: Rowing Drills 2x

100 m Arms Only Drill

100 m Reach and Pull Drill

100 m Legs Only Drill

100 m Leg/Arm Arm/Leg Drill


Then complete one of the following options-

Option 1 > 3 Months:

AMRAP in 20 (As Many Rounds as SAFELY Possible)

5 Pistol Squats R or any of the Assisted Pistols options from the warm-up

5 Pistol Squats L

5 Burpees

10 Superman Back Ext

200 M Run/Row

Option 2 < 3 Months:

AMRAP in 15 (As Many Rounds as SAFELY Possible)

5 Pistol Squats R or any of the Assisted Pistols options from the warm-up

5 Pistol Squats L

5 Burpees

10 Superman Back Ext

200 M Run/Row


Option 3 < 1 Month:

4-5 Rounds of-

3 Pistol Squats R or any of the Assisted Pistols options from the warm-up

3 Pistol Squats L

3 Burpees

10 Superman Back Ext

200 M Run/Row

Option 4: Strength Focus

Complete 1/2 the main workout then warm-up sets of Bent Row (Single Arm or BB)